There's no "I" in Team

Thursday 2010 09 30

Skill/Strength

• DL 1 x 5
  
• Work on Double Unders and Hand Stand push ups or Hold

WOD

• 200 FS (1/2 BW of Lighest person)
• 200 m (ea) person relay w/ KB (30/15)
• 200 WBS (20/14)
• 200 Box Sit ups

For time.

Post team results in comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/94729-team-200/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.

Craddle the Bar

Tuesday 2010 09 28

Skill/Strength

Power cleans 5 x 3
Squat Snatch work w/ PVC 10 x 3

WOD

100 m Craddle Carry (135/95)
10 Thrusters (135/95)
200 m Sprints

3 rds for time

Post times to comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/94002-cradle-carries-thrusters-runs/daily_workouts/84017-2010-09-28-cradle-carries-thrusters-runs/workout_sessions/new

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." Thomas Jefferson


This is why Technique and Training are important always!!!

"Death by Tabata"

Monday 2010 09 26

Skill/Strength

• OHS 3 x 5
• Bench 3 x 5

WOD

"Death by Tabata"

• SDHP (75/55)
• T2B
• Push Press (75/55)
• HS-H

Post total reps to comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/93903-death-by-tabata/daily_workouts/83887-2010-09-27-death-by-tabata/workout_sessions/new

________________________________________________________________

CFE

Tabata - Intervals

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 Squats

For time


Good Job Ladies, (Chris and Diane) sharing their scores after the WOD.

Becky gets a good V- up, Great job Becky.

Friday 2010 09 24

MCALLEN BOX CLOSED TODAY, ALL CLASSES WILL BE HELD AT THE MISSION BOX. SATURDAY, ALSO MCALLEN IS CLOSED FOR OPEN GYM, SUNDAY MISSION GYM WILL OPEN FROM 9AM TO 12PM FOR OPEN GYM.

SIGN UP FOR THE NEW ON-RAMP CLASS FOR OCTOBER, STARTING OCTOBER 5TH, 2010 TO OCTOBER 28, 2010. AT 8 PM ONLY, AT THE MCALLEN BOX.

Run Mcallen

Thursday 2010 09 23

 

WOD

 

For Time:

 

• 200 m Run
• 20 Push-ups
• 20 Pull-ups
• 20 Box Jump (24/20 in.)s
• 200 m Run
• 30 Push-ups
• 30 Pull-ups
• 30 Box Jump (24/20 in.)
• 200 m Run
• 40 Push-ups
• 40 Pull-ups
• 40 Box Jump (24/20 in.)
• 200 m Run
• 50 Push-ups
• 50 Pull-ups
• 50 Box Jump (24/20 in.)
• 200 m Run

 

Post total time.


Post results to comments or on Beyond the White Board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/23

Emy works on her push ups, she has improved tremendously since the beggining, but she still won't tell us her age...lol. Good job Emy.

Athletes before the 3...2...1....GO!, Happy, they don't know what's coming.

Burpees Gone Bad

Wednesday, September 22, 2010

McAllen Box closed Today. Classes will be held in Mission with Mission Scheduled hrs.

"Michael"

Tuesday, September 21, 2010

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

"Montoya"

Monday 2010 09 20

Mcallen Box is closed this week, Monday, Wednesday, and Friday. All classes will be held at Mission.

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:

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.

2010 09 17

Friday 2010 09 17

 

Skill/strength: None

 

WOD

• 200 Double Unders

then:
           3-5-2

 

• Thrusters (155/115)
• DL (315/255)
• HSPU 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

 

 

 

Trey Meditating for his lift....

 

 

"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

 

 

 

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:

• TGU 30 Reps

WOD

"HELEN"

• 400 meter run
• 21 KB Swings (50/30)
• 12 Pull ups

3 Rounds for time

Post total time and comment.

Post results to beyond the white board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/15

VIVA MEXICO....CABRONES....KNOW THE HISTORY OF THE INDEPENDECE OF MEXICO. BE PROUD TO BE OF MEXICAN DECENT, EVEN IF THE COUNTRY IS IN PERIL OVER DRUGS AND VIOLENCE. THOSE THAT HAVE PAVED THE ROAD OF THIS GREAT NATION CAN NOT BE FORGOTTEN FOR THOSE THAT NOW DIRTY THE PATH AND ARE DISLOYAL TO THEMSELVES, THEIR FAMILY, AND TO THIS COUNTRY.

http://www.inside-mexico.com/featureindep.htm

Wednesday 2010 09 15

Wednesday, 2010 09 15

Skill/Strength

• DL 1x5 (add 5# to your last)
• Pull ups 3 rds max reps

WOD:
            9-7-5

• SDLHP (135/95)
• MB Leg raises (20/14)
• KB Swing (70/50)
• Then a 400 meter run

For Time

Post total time and comment.

Post results to beyond the white board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/15

_________________________________________________________________________________

CFE:

• 6x4 with 4 minute rest

Cover as much ground as possible in 6 minutes 4 rounds and rest 4 minutes between the rounds

Getting High

Wednesday 2010 09 15

Skill/Strength

WOD

For Time:

 9 - 7 - 5 of

• 
  
  Sumo Deadlift High-pulls (135/95)
• 
  
  Leg Raises with Med Ball (20/14)
• 
  
  Kettlebell Swings (70/50)

Then

• 
  
   400 m Run

Post total time and comment.

Post results to beyond the white board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/15

_____________________________________________________________________________

CFE

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.

Tuesday Madness

Tuesday 2010 09 14

Skill/Strength (None)

WOD

• 800 m Run
• 20 Ring Dips
• 80 Air Squats
• 20 s L Sit holds

4rds for time

Post time to comments or post results on: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep

Coach Mya, doing today's WOD with her athletes and doing some post WOD stretching (below).

Kristen, taking a small break during today's tough WOD. Good job Kristen keep up the great work.

"Hands Release Push Ups"

Monday 2010 09 13

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



Skill/Strength

• OHS 3 x 5
• Push Jerk 3 x 5

* Add 5lbs to Previous Lift

WOD

As many rounds as possible in 8 minutes of:

• 20 Push-ups (hands release)
• 15 Push Presses (50/30) lbs
• 200 m Run

Post total rounds.

Please comment on here or post on http://beyondthewhiteboard.com/gyms/873-ranger-crossfit/2010/sep/13 if it's available to you.

___________________________________________________________________

CFE - Intervals


45 on, 45 off, 1 on, 1 off, 1:30 on, 1:30 off, 2 on, 2 off, 2:30 on, 2:30 off, 3 on, 3 off, 6 on, 6 off, 3 on, 3 off, 2:30 on, 2:30 off, 2 on, 2 off, 1:30 on, 1:30 off, 1 on, 1 off, 45 on, DONE.


S&C

• 21 Deadlifts (155/115)
• 12 Pull ups
• 15 DB Thrusters (45/20)
• 51 Back Extensions

5 rds for time

Post CFE comments.

(Made in CrossFit)

Trey, Abe, and Ray show off their pretty hands.