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

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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:
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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.

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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


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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.