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:
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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

 

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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

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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

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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.

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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.