Deadlift, Dumbell Squat Cleans

Wednesday 2010 12 01

Snatch 3-3-3
3 min AMREP SDLHP (45/35)
WOD

Every min, for 20 min:

7 Deadlifts 185/135 lbs
8 Dumbbell Squat Cleans 50/30 lbs

"Heavy Con"

Tuesday 2010 11 30


Skill/Strength:

DL- 5-5-5
Strict pull ups   5-5-5

WOD

As many rounds as possible in 13 minutes of:

10 Kettlebell Sumo Deadlift High-pulls 70/50 lbs
10 Kettlebell Swings 70/50 lbs
10 Weighted Box Step Ups 70/50 lbs
10 Burpee Box Jumps (20/16)

 Post total rounds to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/110974-heavy-con/daily_workouts/102602-2010-11-30-heavy-con/workout_sessions/new

"Eric"

Monday 2010 11 29

Skill/Strength:
Shoulder Press 3-3-3
Push Press 5-5-5


Eric:

For Time: (with a plate)

500 m Run
50 Push Presses 45/35 lbs
40 Squats w/plate 45/35 lbs
30 Sit-up (abmat)s 45/35 lbs
20 Lateral Push Up (Hands Off Deck)s 45/35 lbs
10 Overhead Squats 45/35 lbs
500 m Run

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/110870-eric/daily_workouts/102503-2010-11-29-eric/workout_sessions/new

Thanksgiving Football

Thursday 2010 11 25

Happy Thanksgiving!!!




Welcome to our Visitors from other CrossFit Boxes, that will be here for the Thanksgiving weekend.
 Let's give them a big Ranger Welcome, hope they enjoy their work outs here at RCF.

Allison (below) Team CrossFit, California.




Israel and Sandra, from CrossFit Leander, Leander, Texas. Welcome guys. Good job on the WOD.




Bharath (one of our newest and most improving RCF Athletes) shows good form on the KB Swings. Bharath, does Helen With Coach Miguel (Right)

    

"Filthy Fifty"

Wednesday 2010 11 24

"Filthy Fifty"

For Time:

50 Box Jumps (24/20)
50 Jumping Pull ups
50 KB Swings (35/20)
50 Steps Walking Lunges
50 Knees to elbows
50 Push Press (45/35)
50 Back Extensions
50 WBS (20/14)
50 Burpees
50 Double Unders

Fellow CrossFitter Neil working out Over Seas

We Miss you Neil!!!!

"The Anti-Christ"

Tuesday 2010 11 23

WOD

"The Anti- Christ"

For Time:

Max Load Deadlift:

5000 M/3000 F
36 Burpees (every 3 mninutes do burpees, until you reach 36 total)
Then in an All Out Effort run 400 m

Post weight used, total reps, and time on 400 m

"The Corporal"

Monday 2010 11 22

Skill/Strength

Bench 3 - 3 - 3
Hang Squat Clean 5 - 5 - 5

WOD

"The Corporal"

8 rounds for time of:

8 Thrusters 115 lbs
8 Pull-up (chest-to-bar)s
8 Kettlebell Swings 50 lbs
80 yd Run

Post total time comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/109247-the-corporal/workout_sessions/new


U.S. Army Corporal Joe Rubio, 24 years old, from Mission, Texas died while in Iraq. Rubi is remembered by his wife Jennifer Rubio and 1 year old son, Nikoli. Rubio was born in Reynosa, Mexico and raised in Mission, Texas. He is also survived by his parents Jose and Macaria Rubio. He was awarded posthumous U.S. citizenship.

Corporal Rubio served his contry with loyalty and honor he will not be forgotten. Thanks to his family for their great support and may God Bless him and his family.

Mollie stretches after today's Heroe WOD.

Friday 2010 11 19

WOD

2 rounds for time of:

15 Dumbbell Hang Clean (50/30)
10 Double Lateral Box Jumps (24/20 - 20/16)
15 Medicine Ball Cleans (20/14 lbs)
then
1 mi Run

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/108457-dumbbell-hang-clean-db-front-squat-db-push-presses-lateral-box-jumps-medicine-ball-cleans-runs/workout_sessions/new

Husband and Wife enjoy a good work out at Ranger CrossFit (Flo and Brandon Henderson). Good jobn guys keep it up. http://picasaweb.google.com/rangerbootcamp/FreakyFriday#5542515760570230562

Jacob's Ladder

Thursday 2010 11 18

WOD

For Time:

20 yd Run
20 Burpees

*After every 20yd sprint continue to the count down with the burpees until 1 burpee is reached.

Post total timeto comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/108138-jacob-s-ladder/workout_sessions/new

Dead Running

Wednesday 2010 11

Skill/Strength

Push Press 5 - 5 - 5

WOD (Courtesy of Main Site)

Complete as many rounds as possible in 12 minutes of:

400 meter run
5 Deadlifts

Post load and total rounds to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/106877-run-deadlift/daily_workouts/99193-2010-11-17-run-deadlift/workout_sessions/new

Tabata Deuce

Tuesday 2010 11 16


Skill/Strength

Squat Clean 3 - 3 - 3
Pull ups 10 - 10 - 10
**Work on kipping technique

WOD

Tabata 20:10 x 8

DB Thrusters (30/15)
Box jumps (24/20)

When the clock starts do 20 seconds of work, followed by 10 seconds of rest of thrusters. On the second round, after the 10 s. off,now start with Box jumps for 20 s. then take 10s off. Do this until 8 rounds of each movement are completed. Total of 16 rounds.

Post total Reps to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/107468-tabata-deuce/workout_sessions/new

"J.C."

Monday 2010 11 15

Skill/Strength

Deadlifts 5 - 5 - 5

WOD

"J.C."

5 rounds for time of:

9 Deadlifts (245/155)
15 yd Broad jump
21 Wall Balls (20/14)

Post time to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/107125-j-c/workout_sessions/new

Ssg. Juan Campos was the 25th Rio Grande Valley servicemember that has died in Afghanistan or Iraq. 27 Year old McAllen native died Junw 1, 2007 at San Antonio's Brooke Army Medical Center of wounds sustained when his unit was attacked by insurgents using improvised explosive devices and rocket propelled grenades May 14 in Baghdad. Campos was assinged to 1st Infantry Division, 2nd Brigade, 1-26 Infantry Regiment. Juan Campos is survived by his wife Jaime Drury -Campos and 8 year old son, Andre.

Thanks to Ssg. Juan Campos for his dedication and service to our country, and to his family for their undevoted support. May God Bless Juan Campos and his surviving family, May he rest in peace.

Let's Not Forget...

_____________________________________________________________________________

Congratulations to all RCF Athletes who ran the Rock &Roll Marathon or Half Marathon in San Antonio this weekend. Everyone did an awesome job. Way to represent Ranger CrossFit and South Texas.

(we will post pictures later)

Rangers Lead The Way!!

"Nancy"

Friday 2010 11 12

Skill/Strength

Cleans 5 - 5 - 5

Overhead Squat 5 - 5 - 5

WOD

"Nancy"

5 rounds for time of

400 m Run

15 Overhead Squats (95/65)

Post time to comments or to Beyond the White Board:

_______________________________________________________________

CFE

Pre race warm up/stretch.

***For all Athletes doing the Rock and Roll marathon Sunday, do a light warm up and stretch real good. 45 m to 60 m.

***Athletes not running Sunday

5 m run (2.5 miles @85%/2.5 miles @ 95%)

 Laura, not used to carrying Sandbags, even less working out with them. Good Job Laura.YESTERDAYS PHOTOS (VETERANS' DAY WOD)

Jimmy demostrates proper form on the OHS during today's WOD (Nancy)

 

Happy Veterans Day

Thursday 2010 11 11

Skill/Strength

Bench  5 - 5 - 5

WOD

20 min AMRAP of:

800 m run (once), then,

200 m Uneven DB Farmers Walk (50/35) (35/15)
30 Sand bag thrusters (50/30)
30 Box Jumps (30/24)
30 Sand bag squat cleans (50/30)

Post rounds to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/106111-veterans-day-2010/daily_workouts/97423-2010-11-11-veterans-day-2010/workout_sessions/new

____________________________________________________________________________

CFE

Tabata 30s on: 20 s off x 10 rds

S&C

5 rds
15 SDHP
10 Box jumps
20 Double unders
15Sit ups wMB (20/14)



TODAY WE CELEBRATE VETERANS DAY

IF YOU KNOW A VETERAN OR MEET ONE, THANK THEM FOR THEIR SERVICE, AND IF YOU KNOW A FAMILY MEMBER WHO HAS LOST SOME ONE IN THE SERVICE, THANK THEM AS WELL. FOR THEY WILL NEVER SEE THEIR LOVE ONE AGAIN, AND THEY HAVE ALSO SACRIFICE A LOT TO SERVE AND PROTECT OUR NATION.

VETERANS DON'T GET REMEMBER OFTEN, LIKE A PROFESSIONAL ATHLETE THOSE. MORE THAN LIKELY YOU DO NOT RMEMBER OR KNOW OF THE SERVICE MEMBERS IN YOUR NEIGHBORHOOD HOWEVER, MORE THAN LIKELY YOU KNOW THE STATUS OF YOUR FAVORITE FOOTBALL TEAM, FAVORITE QUARTER BACK, OR BASKETBALL STAR.

VETERANS HAVE GIVEN THEIR LIVES FORTO PROTECT YOURS AND MINE. THEY DON'T SERVE IN SEASONS, THEY SERVE 24 HOURS A DAY, 7 DAYS A WEEK, 52 WEEKS, 365 DAYS A YEAR.

It is the Soldier, NOT the minister
Who has given us freedom of religion.

It is the Soldier, NOT the reporter
Who has given us freedom of the press.

It is the Soldier, NOT the poet
Who has given us freedom of speech.

It is the Soldier, NOT the campus organizer
Who has given us freedom to protest.

It is the Soldier, NOT the lawyer
Who has given us the right to a fair trial.

It is the Soldier, NOT the politician
Who has given us the right to vote.

It is the Soldier who salutes the flag,
Who serves beneath the flag,
And whose coffin is draped by the flag,
Who allows the protester to burn the flag.

"The Chisel"

Wednesday 2010 11 10


WOD

"The Chisel" (Courtesy of ATCF, WOD 2, of Competition)

For Time:

1000 m Row
10 Deadlifts 315/205 lbs
20 Burpees
10 Shoulder to Overheads 155/105 lbs
50 Double Unders
10 Overhead Squats 135/95 lbs

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/106012-the-chisel/workout_sessions/new

"The Hammer"

Tuesday 2010 11 09

Skill/Strength

Sledge Hammer Practice (Sub KB)

WOD - (Courtesy of Atomic CrossFit Comp WOD 1)

For time 21 -15 -9 of

2 KB Front Squat (53/35)
20 yd Sledge Hammer (6x6)
Elevated push ups w/ hands release


Standards
Dual KB Front Squats
- Competitors will hold both KB’s in front, keeping the KB’s or fingers touching throughout the entire rep.  KB MAY NOT drop below the waist at any time during the rep.

- Standard range of motion is the hip crease below the top of the knee and hips and knees fully extended at the top of the rep.

Hammer 6X6
- Competitors must straddle the 6x6 and strike it with the sledgehammer.  NO DRAGGING of the 6X6, it must be advanced in your designated lane with a solid strike.  If the 6x6 leaves the athlete’s designated lane, they must return it to the correct lane before advancing it.  The movement will be complete when the entire 6x6 has crossed the designated line.

Elevated Feet/CF Games Deload Push-ups
- With their feet elevated, athletes must do a push-up, releasing their hands at the bottom.  Judges must see space between the competitors hands and the ground and elbows must be fully locked out at the top of the rep.

Post time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/106010-the-hammer/workout_sessions/new

________________________________________________________________________

CFE

2 x (2 m on - 2 m off, 1:30 on- 1:30 off,  1 m on - 1 m off, 45 s on - 45 s off, 30 s on - 30 s off, 15 s on - 15 s off.)

S&C

1 m AMRAP - Thrusters (95/65)
30 s Rest
2 m AMRAP - Power Cleans (95/65)
30 s Rest
3 m AMRAP - Deadlifts (95/65)
30 s Rest
4 m AMRAP Air Squats
DONE

Andy Shwos the Grand Finale....Way to go Andy. Now I know you worked hard.




Jessica and Dalilah, seem to have enjoyed the WOD. I am glad you ladies did.

"The Recovery"

Monday 2010 11 08

Skill/Strength

Deadlift  5 x 3

WOD

For Time:

50 Wall Balls 20 lbs
50 Double Unders
5 Burpees
40 Wall Balls 20 lbs
40 Double Unders
5 Burpees
30 Wall Balls 20 lbs
30 Double Unders
5 Burpees
20 Wall Balls 20 lbs
20 Double Unders
5 Burpees
10 Wall Balls 20 lbs
10 Double Unders
5 Burpees

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/105197-wall-balls-double-unders-burpees/workout_sessions/new

________________________________________________________________________

CFE
5 x 100 m Sprints
3 x 200 m Sprints
1 x 400 m Sprint

*Rest 60 s Between Sprints

S&C

Deadlift (Body Weight x 2)
1-1-1-1-1-1-1-1-1-1

_________________________________________________________________________

CONGRATULATIONS AND GREAT JOB TO ALL RCF ATHLETES WHO COMPETED IN THIS WEEKEND'S COMPETITION IN HOUSTON, TEXAS. THE HAMMER & CHISEL COMPETITION.
FINAL STANDINGS:
COACH YARI: 2ND PLACE FEMALE SCALED
COACH MIGUEL: 6TH STANDARD
TREY: 9TH STANDARD
COACH DOG: 14TH STANDARD

GREAT JOB GUYS. RCF ATHLETES REPRESENTED RANGER CROSSFIT AND SOUTH TEXAS WELL. KEEP UP THE GOOD WORK GUYS AND HOPE NEXT TIME WE CAN TAKE MORE RCF ATHLETES.

HERE ARE SOME PHOTOS FOR YOU TO ENJOY.


Coach Yadira Salinas (in pink top) on stage recieving her 2nd place award. Great Job coach Yari.

Thursday 2010 11 04

WOD

5 rounds for time of:

10 Front Squats 135/95 lbs
7 Kettlebell Swings 70/50 lbs
5 Push Presses 135/95 lbs

Post total time to comments and to Beyond the White Board: http://beyondthewhiteboard.com/workouts/103734-front-squats-kettlebell-swings-push-presses/daily_workouts/95399-2010-11-04-front-squats-kettlebell-swings-push-presses/workout_sessions/new

______________________________________________________________________________

CFE

60 min endurance run

* Attempt to maintain the same pace through out the entire 60 minutes. Cover as much distance as possible.

REMINDER: RCF BOX WILL BE CLOSED THIS WEEKEND STARTING FRIDAY NOV 5, 2010. SEVERAL OF YOUR RCF ATHLETES WILL BE COMPETING THIS WEEKEND AT ATOMIC CROSSFIT IN HOUSTON. WISH THEM GOOD LUCK AND WE WILL KEEP YOU POSTED DURING THE EVENT.

ATHLETES COMPETING:
MIGUEL 2ND COMP, STANDARD DIV
COACH JAIME, 1ST COMP, STANDARD DIV
COACH YARI, 1ST COMP SCALED DIV
TREY, 1ST COMP, STANDARD DIV

WE WILL BE REPRESENTING RANGER CROSSFIT WITH ALL OF OUR EFFORTS.

SEE YOU ALL MONDAY.

Team 3

Wednesday 2010 11 03

WOD

63-45-27 reps of:

Split Jerk - behind the necks 95/75 lbs
Big Tire Flips
Ring Pull Ups

In team of 3 athletes conduct the following movements in order, Jerk, Tires, and pull ups. Only one athlete working at a time. All Athletes must move together to next movement.

Post total time to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/103737-team-3/workout_sessions/new

Two Fold

Tuesday 2010 11 02

WOD

For Time:

400 m Run
50 m MB Overhead Walking Lunge 20/14 lbs
25 Push Up (Hands Off floor)s
50 AbMat Sit Up, snap knees
25 Dips
50 Wall Balls 20/14 lbs
25 Sit Up Squats
50 Romanian Deadlift (kettlebell - 1 leg)s 50/35 lbs
400 m Run

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/103212-runs-overhead-walking-lunges-push-up-hands-off-deck-s-abmat-sit-up-snap-knees-dips-etc/workout_sessions/new

____________________________________________________________________________

CFE Intervals 1:1 &1:3

15 x 50 m Sprints

*For this WOD You will do the first 5 x 50 sprints rest 1:1.  Rest the same ammount of time it takes to do the 50 m sprint. Then from 6 to 15, you will rest 3 times the amount of time it takes you to do the 50 m sprint. All sprints will be done at an all out effort.

S&C

20 DB Squat Cleans (35/20)
20 yd 1 Arm Overhead DB Walking Lunges (35/20)
20 Knees to elbows
20 yd 1 Arm Overhead DB Walking Lunges (35/20)
20 DB Squat Cleans (35/20)

3 Rds For time.

"The Aftermath"

2010 11 01

Skill/Strength

Deadlifts 5, 3, 3, 1, 1, 1,
Pistols 3 rds, max rep each round

WOD (Courtery of CFFB)

For Time:

50 Handstand Push-ups

100 Pull-ups

Break it in as many rounds as needed.

Post total time and total rounds to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/102970-handstand-push-ups-pull-ups/daily_workouts/94204-2010-11-01-handstand-push-ups-pull-ups/workout_sessions/new

____________________________________________________________________

CFE - TT

3 x 7 min run

Cover as much distance as possible.

S&C

SDHP (95/75)

Burpees

21 - 15 - 9