Who's Snatch is Better!!

Monday 2010 10 18

Skill/Strength

Back Squat 3 x 5
Practice Squat Snatch w/ PVC x 3 rds

WOD

Squat Snatch

Burpees

7 min AMRepAP

*With a continous clock, start with 1 Squat Snatch the first minute, then for the remainder of the minute do burpees. The Second minute do 2 Squat Snatches, then remainder of minute do Burpees. Continue the the sequence until the 7 minutes are up. Total reps of Burpees and that will be our score.

Post total reps to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/99381-squat-snatches-burpees/workout_sessions/new

Sweet 15's

Friday 2010 10 15

 

WOD

 

3 rounds for time of:

 

15 Hang Power Cleans, 135/95 lbs

15 Burpees

 

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/56224-hang-power-cleans-burpees/daily_workouts/90261-2010-10-15-hang-power-cleans-burpees/workout_sessions/new

 

 

"Fernie"

Thursday 2010 10 14

WOD
"Fernie"

5 rds of:

6 Big tire flips
9 C&J (155/105)
12 Box Jumo (30/24)

For time.

Post time to comments.

U.S. Army Sgt. Fernando De La Rosa, 24, of Alamo, was killed by a roadside bomb in Afghanistan. Fernando was born in McAllen on June 21, 1985.He was a team leader in Company C, 1st battalion, 17th Infantry Regiment, 5th Brigade Combat Team, 2nd Infantry Division, stationed in Ft. Lewis, in Tacoma, Washintion. De La Rosa is survived by his father and mother, Rolando and Rosa De La Rosa, 4 younger siblings: Rolando, Alfredo, Rogelio, and Rayven. Also by his wife, Karen, and two sons: 4 year old Fernando and 10th month old Juan Carlos.

Thanks to Sgt. Fernando De La Rosa and his family, for this service and dedication. Go in peace, God Bless you, and " Shall we never forget, the brave".

Competition WOD 3

Wednesday 2010 10 13

Skill/Strength

Power Cleans 3 x 5
Squat Cleans 3 x 5

WOD

1000 m run
 -1st 500 m - Run with Sand Bag and Kettlebell
 -2nd 500 m - Drop KB, continue with SB
* SB (50/30) and KB (35/20)

* This was the 3rd and last WOD of the Oktoberfest Obliteration 2 comp in Houston, TX.

Competition WOD 2

Tuesday 2010 10 12

Skill/Strength

Back Squat 3 x 5
Practice muscle ups/Pull ups: in 3 rds

WOD

10 Man makers (35/25)
15 Double unders

3 rds

*Man maker: start in the standing position with dumbbells in hand and to the side of the body. Start by lower DB to ground, kick feet back into the push up position. Do a push up, then 1 arm row alternating between left and right arm. Making sure elbow passes shoulder on the way up. Return feet to DBs, do a squat clean and then a thruster. This completes one rep of the series.

*This WOD is the 2nd WOD of the  Oktoberfest Obliteration 2 in Houston, TX @ CrossFit Champions.

Post time to comments.

Monday 201 10 10

Skill/Strength

Power Cleans 3 x 3
Squat Cleans 3 x 3

WOD

200 m run x 3
5 Squat Cleans x 3 (185/135)
20 KB Swings x 3 (60/35)

For time.

First WOD done at the Oktober fest Obliteration 2 @ CrossFit Champions, Oct. 9, 2010. In Houston, Texas.

Each movement is to be done in 3 rounds in any order athlete desires, as long as movements are done in the increments said. i.e Cleans 5, 10, or 15, etc.

Post time to comments or Beyond the White Board:
________________________________________________________________________

Thanks to all coaches that volunteered as Judges for the Oktoberfest Obliteration 2 CrossFit competition this past weekend @ CrossFit Champions. Where coach Miguel accomplished a 6th place over all finish. Awesome job coaches: Polly, Jaime "Dog", Jerry, Yari, and our very good friend Jason Lavastida from Corpus Christi (who was also a judge and representing Ranger CrossFit), Will (photographer), Coach Mya (Tent guard and post WOD personal assistant).

Here are some pictures for you to enjoy.

Burps vs. Burpees

Friday 2010 10 08

 

Skill/Strength

 

Thrusters 1 - 1 - 1 - 1 - 1 - 1 - 1 (attempt to add weight every rep)

 

WOD

 

3 rounds for time of:

15 Burps
15 Medicine Ball Sit-up 20/14 lbs
100 m Run

*Burps are almost like a Burpee, however the athlete willl not bring chest to ground, they will only jump their feet back and stop at the Top posistion of the push up, then return to the standing position, jump and clap above head.

Post total time to comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/96658-burpsters-medicine-ball-sit-up-throws-runs/workout_sessions/new

 

______________________________________________________________________

 

CFE

 

9 min x 2 rds: 5 min rest

 

S&C

 

20 Pull ups

20 Deadlifts (155/115)

20 Push ups

 

3 rds

 

TOMORROW COACH MIGUEL WILL COMPETE IN THE OKTOBERFEST OBLITERATION CROSSFIT COMPETITION, IN HOUSTON, AT CROSSFIT CHAMPIONS. HE WILL NOT ONLY REPRESENT RCF BUT SOUTH TEXAS. LET'S WISH HIM GOOD LUCK AND LET'S DO THIS!!

 

http://crossfitchampions.com/oktoberfest-obliteration-ii

Sotts Press

Thursday 2010 10 07

Skill/Strength
NONE

WOD

12-15-6-15-12 reps of:

Dumbbell Squats 50/35 lbs
Medicine Ball Ground To Overheads 20/14 lbs
Sotts Presses 45/15 lbs

*On the Medicine Ball GTOH:  athlete must get the MB from ground to over head any way possible. At beginning of rep, ball must touch the ground, in the up position, arms must be fully extended with elbows locked, above head, then return to ground to a full rep. Athlete must not drop ball at any time. If ball is dropped at any time, that rep must be redone again, even if it's last rep.
*Sotts Press, athlete must start in squat position and in that position the entire time, press the bar above head, from behind the neck. Arms must be fully extended and above head for rep to count. In order to rest athlete must either place bar on back of neck in the standing posistion or hold bar by the thighs, but bar does not touch ground until all reps are completed for that round. If bar is dropped at any time, athlete must redo that rep, even if it's the last rep.

Post total time to comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/96481-dumbbell-squats-medicine-ball-ground-to-overheads-sotts-presses/workout_sessions/new

_____________________________________________________________________

CFE Interval

 

3 on, 1 off, 2 on, 1 off, 1 on 1 off x 2 rds

 

S&C

 

7 min of: 3 snatches (115/75) and burpees

*with a continous clock, start with 3 snatches, then remainder of minute do burpees. Next minute again start with 3 snatches, then for the remainder of the minute do Burpees. Do this for 7 minutes. Count total burpees done, and post total.

 

 

Wednesday 2010 10 06

 

Skill/Strength

 

Bench 3 x 5

Rinds Dips 3 rds/Max reps

 

WOD

 

As many rounds as possible in 10 minutes of:

 

10 Dumbbell Floor Presses (35/15 lbs)

10 Push-ups

10 Parallette Dips

 

Post total rounds to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/95788-dumbbell-kettlebell-floor-presses-push-ups-dips/daily_workouts/86074-2010-10-06-dumbbell-kettlebell-floor-presses-push-ups-dips/workout_sessions/new

 

 

Cradle, Thrusters, and Run

Tuesday 2010 10 05

Skill/Strength

• 
  
  Bench 3 x 5
• 
  
  Ring Dips

WOD

3 rounds for time of:

• 
  
  100 m Cradle Carry (135/95 lbs)
• 
  
  10 Thrusters (135/95 lbs)
• 
  
  200 m Run

Post total time in comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/94002-cradle-carries-thrusters-runs/daily_workouts/86072-2010-10-05-cradle-carries-thrusters-runs/workout_sessions/new

___________________________________________________________________

CFE-TTc

• 35 min

Cover as  much distance as possible.


DOES YOUR GROCERY SHOPPING CART LOOK LIKE THIS? IF NOT, WHY ISN'T?
HOW MUCH DO YOU CARE ABOUT YOUR HEALTH? HOW MUCH IS IT WORTH?
THINK, AND MAKE THE RIGH CHOICES. PALEO AND CROSSFIT, IT'S A LIFESTYLE NOT A TEMPORARY SOLUTION.

Derek

Monday 2010 10 04

Skill/Strength 

• Overhead Squat 3 x 5
• Practice the squat snatch 3 rds

WOD

As many rounds as possible in 20 minutes of:

• 6 Squat Snatches (135/95 lbs)
• 7 Sumo Deadlift High-pulls (135/95 lbs)
• 6 Split Jerks (135/95 lbs)

Post total rounds to comments or on Beyond the White Board on: http://beyondthewhiteboard.com/workouts/95534-derek/workout_sessions/new























Lance Corporal Derek "Prime Time" Hernandez was 20 years old, born and raised in Edinburg, Texas. He enlisted in the U.S. Marines on July 2008, soon after he graduated from Edinburg High School. Hernandez was killed June 6 in Helmand Province, Afghanistan, in support of Operation Enduring Freedom. Derek is survived by his mother Virginia Reyna and his bother Israel Riley Hernandez. Cpl. Hernandez is the 31st member of the armed forces from the Rio Grande Valley - and the fifth Edinburg native - to die in Iraq or Afghanistan since 2003.

___________________________________________________________

CFE
5 x 100 m
4 x 300 m
3 x 200 m
2 x 400 m
1 x 800 m

S&C
21 - 15 - 9 of:
Split Jerk (135/95)
Box Jumps ((24/20)

Mirror

Friday 2010 10 01

Skill/Strength

WOD

42 - 24 - 21 - 12 of

Chest to Ground push ups
MB Sitting jump squats
HGD Sit ups
HGD Back extension

For time.

Post time in comments or on Beyond the White Board:

________________________________________________________________

CFE - Tempo 85%/95%

20 min run. 1st - 10min @ 85%, 2nd  - 10 min @ 95%

S&C

21 - 15 -9 of

Box Jumps (24/20)
Ground to overhead (135/95)

For time.

Farmers Walk

Thursday 2010 09 30

Skill/Strength

• Front squat 3 x 5
• Shoulder Press 3 x 5

WOD

• 100 m Farmers walk (50/30)
• 5 SDHP (115/75)
• 6 1 Arm DL (115/75)
• 7 Lateral burpees
• 100 m Farmers walk
• 7 SDHP
• 5 1 Arm DL
• 6 Lateral burpees
• 100 m Famers walk
• 6 SDHP
• 7 1 Arm DL
• 5 Lateral Burpees

For time.

Post time in comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/94738-farmers-walk-dumbbell-s-sumo-deadlift-high-pulls-deadlift-left-arm-s-lateral-burpee-over-barriers-burpees/workout_sessions/new

Valley Heroe

Wednesday 2010 09 29

REMINDER ALL CLASSES FOR TODAY, WEDNESDAY SEP. 29 AND THURS, SEP 30, WILL BE CANCELLED. THANK YOU.

" Sgt. Maj. Cantu"

• 5 k run

then 10 min AMRAP of...

• 5 KB American Swing (70/50)
• 5 Box Jumps (30/24)
• 5 Muscle Ups

Post total time on comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/94501-sgt-maj-cantu/workout_sessions/new





Sgt. Maj. Cantu was from Edinburg, Texas. He served during the Vietnam war. Sgt. Maj Cantu, died due to complications of Agent Orange, from the war in Vietnam. He left behing a loving family and his best friend, ChiChi, his dog. His niece and current RCF member, Mrs. Cynthia Torres, remembers him as a very happy and outgoing person, even through out his pain and suffering. He will for always be rememberd and may he rest in peace.

Tuesday 2010 09 28

Skill/Strength

• Deadlift 5 x 5 (add 5 lbs to preivious lift)
• L-Sit hold 3 x 60s

 WOD

9 min AMRAP of

• 3 OHS (155/115)
• 6 WBS (20/14)
• 9 SB Thrusters (50/30)

Post total rds to comments or on Beyond the Whie Board: http://beyondthewhiteboard.com/workouts/94013-overhead-squats-wall-balls-sandbag-clean-and-jerks/daily_workouts/84133-2010-09-28-overhead-squats-wall-balls-sandbag-clean-and-jerks/workout_sessions/new


"SOOOO, WHY CAN'T YOU DO CROSSFIT? "



 Funny faces during a WOD are part of CrossFit!!

  

When I came in this morning to the Box, I found several Ghosts Doing CrossFit!! What The???

Redo in 4

Monday 2010 09 27

Skill/Strength

WOD (courtesy of CCCF)

4 rds of

• 400 m run
• 21 Dips
• 12 DL (185/135)

For time.

Post time in comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/93906-runs-dips-deadlifts/daily_workouts/83893-2010-09-27-runs-dips-deadlifts/workout_sessions/new

_______________________________________________________________

CFE

Tabata - Intervals

Tabata run

Complete 10 rds of  30s of work, followed by 20s of rest. In an all out effort

S&C

10 rds of Cindy

5 Pull ups
10 Push ups
15 Sit ups

For time.


Great Job at Mission gym today everyone. Mirtha (Below left), Gaston (Below right).

   

Mission still knocking down people with the WODs.

"TGIF at RCF"

Friday 2010 09 24

Skill/Strength

• Shoulder Press 3 x 5

*Add 5 lbs to previous lift

WOD

         15 min AMRAP

• 50 m Plate Lunges (45/25)
• 10 Wall Balls (20/14)
• 10 Medicine Ball Cleans (20/14)

  Post total rounds in the comments or on Beyond the White Board:
_________________________________________________________

CFE

WOD - TT

• 18 min: Cover as much distance as possible.

S&C

• 1 RM DL (5 attempts)

rest 2 min

• 1 RM Push Press (5 Attempts)

rest 2 min

• 2 min max rep Sit ups

rest 2 min

• 2 min max rep Dips

"Burpee Helen"

Thursday 2010 09 23

Skill/Strength

• Bench 3 x 5
• Overhead Squats 3 x 5

*Add 5 lbs to previous lift

WOD

• 400 m run
• 21 KB Swings (50/35)
• 12 Burpees

3 Rds for time

Post results to comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/27954-burpee-helen/daily_workouts/83011-2010-09-23-burpee-helen/workout_sessions/new

Some athletes push themselves to the limits, like our new member, the CrossFitnator.

Others concentrate on technique more.

"Burpees Gone Bad"

Wednesday 2010 09 22

WOD

5 Stations/ 1 minute each/3 rds/ 1minute rest between rds

• DB Thrusters (35/15)
• KB SDHP (50/35)
• Squat Jumps
• Push ups
• Burpees

Start at station 1: at the command of GO, start with 3 burpees then start the movement and count reps and continue until the minute is done, with out stopping the clock, move to next station and start with 3 burpees again. Continue with the rest of the stations until 5 minutes are up. Rest 1 minute between rounds, then repeat 2 more times. Keep count of the reps, each reps is one point.

_________________________________________________________________

CFE 1:3 Intervals

• 2 x (100, 200, 400)

*Rest 3 times the amount it takes to run the sprint.

Rest 3 minutes....

S&C

3 rounds of ...

• 30 Double unders
• 30 Lunges
• 30 KB Swings (50/35)
• 30 TGU (45/20)

A short Paleo video take 2 minutes to watch this video on what to avoide when eating Paleo.

"Michael"

Tuesday 2010 09 21

WOD (Courtesy of CrossFit, Inc. Main Site)


$























In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

          "Michael"

• 800 m Run
• 50 Back Extensions
• 50 Sit ups

For time.

Post time to comments or results to Beyond the White Board: http://beyondthewhiteboard.com/workouts/86-michael/daily_workouts/82304-2010-09-21-michael/workout_sessions/new

Lorena enoys working out in honor od Heroes like Michael.

"Montoya"

Monday 2010 09 20

 

Skill/Strength

 

• Split Jerk 3 x 5 (Add 5 lbs to previous Lift)
• double Unders 3 rds max reps

________________________________________________________________________

 

Today Ranger CrossFit will start to honor our Valley Heroes. We will start posting WODs that will be dedicated to honor Service Members who have died in combat or on active duty, who are from South Texas. RCF will do these Heroe WODs with honor, always remembering what these soldiers have gone through and what their families have suffered from their loss. Thanks to all soldiers, past, present, and future. And May God Bless Them.

 

Rangers Lead the Way!!

 

 

             "Montoya"

 

• Split Jerk (155/115)
• Deadlift (315/255)
• 15 yd Liners

 

8 - 6 - 4 - 2

 

Post time to comments or post results to Beyond the White Board: http://beyondthewhiteboard.com/workouts/92363-montoya


_______________________________________________________________________

CFE

1:1 min rest Intervals

• 3 min on x 4 rds, rest 3 min

S&C

15 min AMRAP

• 5 Power Cleans (135/95)
• 10 Box Jumps (24/20)
• 15 Push ups Hand realese

 

 

 

 

Pfc. Diego Montoya, 20 years old, served in the United States Army. Montoya was born in McAllen, Texas and raised in Mission, Texas. He entered the Army in July 2009 as a Military Policeman. Montoya was assinged to the 64th Military Police Company, 720th Military Battalion, 89th Military Police Brigade, Fort Hood, Texas. He deployed in April 2010 and was on his firtst tour when he was killed. His unit was attacked by insurgents with a motar, and Motoya lost his life when he got hit by a shrapnel on Septemeber 2, 2010.

"After Shock"

Friday 2010 09 17

 

Skill/Strength

 

NONE

 

WOD

 

• 200 Double unders

 

then

 

3-5-2

 

• Thrusters (155/115)
• Deadlift (315/255)
• Hand Stand push ups (head to ground)

 

Post time.

 

Post results in comments or post results on beyond the white board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/17

 

Alejandro (above) and Julio (below), our two newest Athletes show great effort in there first WOD or Week after completing the On-Ramp. Good job guys, Welcome to RCF and hope you will stay with us for the long run.

REMINDER TO ALL RCF ATHLETES: RANGER CROSSFIT WILL BE CLOSED AT THE MCALLEN LOCATION NEXT, SEP 20, MONDAY; SEP 22, WED, AND SEP 24 FRIDAY. ALL CLASSES WILL BE HELD AT RCF MISSION. EVERYONE IS WELCOME TO COME WORK OUT IN MISSION. IF YOU NEED DIRECTIONS CONTACT US OR CHECK OUT OUR LINK TO OUR LOCATIONS AND CHECK OUT THE MAP.

 

ALSO, IF YOU HAVE NOT RSVP'd ABOUT THE SUNDAY CLINIC THERE IS STILL TIME. CLINIC WILL BE AT THE MISSION BOX, FROM 8 AM TO 12 PM. PLEASE BE ON TIME.WE HAVE SOME GOOD TRAINING TO GIVE YOU.

 

HAVE A GREAT WEEKEND AND BE SAFE.

 

RANGERS LEAD THE WAY!!

"Viva Mexico"

Thursday 2010 09 16

Skill/Strength

• Power clean 5 x 3
• Hang Clean  3 x 3
• Squat Clean 1 x 5

WOD

• Push up/Thrusters (45/20)
• Squat Snatch Balance (135/95)

13 - 9 - 7 - 5

For time.

Post results to comments or post on beyond the white board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/16

Dennis and Joe, work on improving their snatch.

TODAY WE CELEBRATE THE 200TH ANNIVERSITY OF THE INDEPENDENCE OF MEXICO. VIVA MEXICO AND WE HOPE THAT THIS NATION, THAT'S OUR ROOT COUNTRY, SOON RIDS OF ALL DRUG CRIMES AND VIOLENCE.

"VIVA MEXICO...CABRONES"

____________________________________________________________________________

The History of Mexican Independence

¡2010 - Mexico Celebrates Its Bicentennial!

Introduction In 2010 Mexico will celebrate its 200 years of Independence with national and local public events. The Bicentennial or Bicentenario actually takes in two celebrations: the first being the Bicentennial of two hundred years since Independence (1810) and the second the no less important Centennial of 100 years since Mexican Revolution of 1910. Mexican Independence Day celebrates the events and people that eventually resulted in independence from Spain, the country that had control over the territory of New Spain, as it was also known then. Fueled by three centuries of oppresion and sparked by a call to revolt by the respected Catholic priest Hidalgo, the first call to arms was made in the village of Dolores, in the state of Guanajuato. The uprising pitted the poor indigenous indians and mixed mestizo groups against the priviledged classes of Spanish descent, and pushed them into a violent and bloody battle for freedom from Spain.

"Suicide with a MB"

Wednesday, 2010 09 15

Skill/Strength

Practice in 3 rds:

• Pistols and Handstand Push ups

WOD

For Time:

 

• 400 m Run w MB (20/14 lbs)
• 40 Wall Balls (20/14 lbs)
• 15 yd Forward Jump Ball Slam (20/14 lbs)
• 40 Flutter Kicks (20/14 lbs)
• 15 Pistols each leg w KB (35/20 lbs)
• 10 15 yd (5 Yard) Suicides
• 40 Kettlebell American Swings (35/20 lbs)
• 15 Medicine Ball Overhead Squats (20/14 lbs)
• 10 Box Jump (24/20 in.)
• 400 m Run (20/14 lbs)

 

Post total time in comments or post on beyond the white board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/15

 

 

Sara, an RCF assistant coach slams today's WOD hard.

REMINDER: THIS WEEKEND BOTH BOXES (MCALLEN AND MISSION) WILL BE CLOSED FOR TRAINING. SATURDAY WILL BE COACHES TRAINING AND SUNDAY FREE CLINIC TO ALL RCF MEMBERS THAT WISH TO IMPROVE THEIR PERFORMANCE.

" Let's Roll"

Skill/Strength

• Push Press 3 x 5
• Split Jerk 3 x 5

* Add 5 lbs to previours lift

WOD

As many rounds as possible in 6 minutes of:

• 3 Barbell Rollouts/Deadlift (225/155 lbs)
• 7 Push Up (Release Hands At The Bottom)
• 10 24 in Sandbag Box Step Ups (50/30 lbs)

Post total rounds and Comment.
Post results to beyond the white board here: http://beyondthewhiteboard.com/workouts/91048-barbell-rollouts-push-up-release-hands-at-the-bottom-s-sandbag-box-step-ups/filters/164807

IF YOU HAVE SHOULDER PROBLEMS, PERHAPS TRY SOME OF THIS.

http://www.youtube.com/watch?v=eZhFCoeQfWo

A NEW BEGINING

Monday 2010 09 13

TODAY MARKS THE FIRST OFFICIAL DAY OF RANGER CROSSFIT MISSSION. WE ARE STARTING OUR NEW SECOND LOCATION, NEW WEBSITE, AND NEW BLOG. SO FOLLOW US AS WE POST OUR AWESOME CROSSFIT WODS. TRAINING UNLIKE ANYWHERE IN SOUTH TEXAS.



Skill/Strength

• Deadlift 1 x 5 (add 5 lbs to previous lift)
• Practice:
  L Sit Holds, 3 rds max time
  Double Unders

WOD

• 100 m Over Head Walk w/Bar (95/65)
• 75 Deadlifts (95/65)
• 50 Thrusters (95/65)
• 25 Lateral Burpees
• 100 m Over Head Walk w/ Bar (95/65)

Post total time.

Comment on here or post on: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/13.




















Jose trying to move the bar with his mind, Jedi Style. (But he doesn't know that it won't work, in CrossFit, you actually have to work and make the bar move using functional movements... lol.)
















Sara, Zac, and Lalo enjoy there first WOD at the new Box. Good job guys and lady.