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.