Finish the Year with Bang

Friday 2010 12 31

FRAN

12 - 15 - 9 FOR TIME OF

THRUSTERS (95/65)
PULL UPS

POST YOUR TIME.


Coach Mya, leads the warm up and stretch before yesterdays WOD.




The ladies, (Nancy in the Back, Gracie, Middle, and Helen in front) train hard one last time to end the year 2010, and Bring the new year 2011. All 3 are part of the only ten females from RCF that will compete against each other to decided who is the fittest Female Athlete in RCF. Competition is February 12, 2011. Stay tune for more info.



TODAY IS AN EPIC DAY WHERE WE FINISH THE YEAR WITH A BIG BANG. ONE OF THE TOUGHEST, IF NOT THE TOUGHEST AND MOST RECOGNIZED WODS IN CROSSFIT, FRAN.

THANK YOU ALL FOR YOUR LOYAL MEMBERSHIP, THE HARD WORK, AND FOR HELPING US MAKE HISTORY IN THE RGV, BY BEING THE FIRST AND ONLY CROSSFIT GYM IN THE RIO GRANDE VALLEY. WE HAVE SET THE EXAMPLE, AND NOW EVERYONE THAT FOLLOWS WILL HAVE TO LIVE UP TO OUR STANDARDS. AND IN RANGER CROSSFIT WE HAVE HIGH STANDARDS. OUR SERVICE, UNITY, COACHING, PROGRAMING, AND AWESOME ATHLETES ARE AND WILL CONTINUE TO BE BY FAR THE BEST IN THE RIO GRANDE VALLEY.

THANK YOU. WE WANT TO WISH YOU A VERY HAPPY NEW YEAR, MAY GOD BLESS YOU AND YOUR FAMILIES. AND LET'S START THE NEW YEAR 2011, WITH EVEN BETTER THINGS AND CONTINUE TO LEAD THE VALLEY IN HEALTH, SPORTS, AND ELITE FITNESS.

NON CAN COMPARE IN THE RGV TO RANGER CROSSFIT, LET'S DO THIS!!

Dynamics

Thursday 2010 12 30

Skill:
30 Squat Snatch Reps

WOD:
6 min AMRAP

10 reps of each:

Sit ups
Thrusters (pvc)
Knees to Elbows
Squat Snatch (pvc)

Murph

Wednesday, 2010 12 29

WOD:

"Murph"

Complete for time:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Post Time

Many new Athletes and a couple of visitors from out of town Boxes



Mr Raul Enjoying his WOD



William "Bill" Card Jr.

Tuesday, 2010 12 28

WOD

"Bill"

5 Rounds of:
30 Box Jumps (30/24)
15 DL (225/135)
5 Pushup/Pull up Combo
400 meter run with plate (45/25)

Post Time

"After Shock"

2010 12 27
Skill/Strength

Clean & Jerk 1 - 1 - 1 - 1 - 1 - 1 - 1

WOD

As many rounds as possible in 10 minutes of:

5 Pull-ups
10 Ring Push Ups
15 Wall Balls
40 yd Sprint w/ SB 50/30

Post total rounds.

Vero working on upper body on some leg therapy for her knee.. 

Manda visiting from California, CrossFit North County

Ranger Christmas Eve

Friday, 2010 12 24

"Ranger Christmas Eve"

400 m SB Run (50/30)
1 min. Bottom to Bottom Squats
1 min. DB Split Jerk (50/35)
1 min. Burpees
1 min DB Hang Squat Clean (50/35)
400 m SB Run (50/30)
For time


Post time

MERRY CHRISTMAS!

" 2nd Day of Ranger Christmas"

2010 12 23

Skill/Strength

Back Squats: 3 - 3 - 3
Shoulder Press: 3 - 3 - 3

WOD

12 rounds for time of:

2 Handstand Push-ups
2 Tire Flip Jump Throughs
2 24/20 in Burpee Box Jumps
20 yd Sprint

Post total time

ALMOST TIME FOR D-DAY. HOPE EVERYONE ENJOYS THE YOUR CHRISTMAS AND YOUR TRIP IF YOU ARE GOING OUR OF TOWN. BE SAFE, BE CAREFUL, AND BE CROSSFITTING. GOD BLESS YOU ALL AND WE WILL SEE YOU ALL NEXT WEEK.

One of Joe Espino's Last WODs here at RCF before he heads out of country again. Good Luck Joe and God Bless. (Joe is a fellow Vet, and U.S. Army Ranger from 3rd Ranger Bat.)



Juan Galindo, one of RCF's best success Stories, he is a local Swat officer, and ran for Commisior earlier this year. Believes in helping out the community by leading by example. Juan "Johnny O" has gone from a size 38 to a size 32. He is becoming a lean mean machine. Leading his police department by example.

Great Job "Johnny O" keep up the good work.

"3rd Day of Ranger Christmas"

2010 12 22

Skill/Strength

Muscle ups: 3 x 10

WOD

3 rounds for time of:

3 Push Presses 135/95 lbs

3 Ring Dips 3 Toes-to-Bars

30 yd plate Overhead Walking Lunges 35/25 lbs

3 Power Snatches 135/95 lbs

3 Muscle-ups

Post total time to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/116716-3-days-of-ranger-christmas/daily_workouts/108678-2010-12-22-3-days-of-ranger-christmas/workout_sessions/new

4 new prospective members trying out the FREE CrossFit WOD: 15 m AMRAP of 15 Dips, 15 WBS, 15 Abmat Sit ups, and 15 Single Unders.

 

Ashlee, says, "What did my Brothers get me into? " Welcome to the RCF family Ashlee.



Flo Henderson, making an effort during the holidays.

"4th Day of Ranger Christmas"

2010 12 21

Skill/Strength

Front Squats 3 - 3 - 3 - 3 - 3
HSPU 3 rds max reps or
HSH 3 rds max time

WOD

As many rounds as possible in 4 minutes of:

4 Hang Squat Cleans 155/105 lbs

40 yd Sprint

Rest 2 mins, then....

4 m As Many Reps As Possible of:

Sumo Deadlift High-pull 45/35 lbs Post total rounds/reps to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/116715-4-days-of-ranger-christmas/daily_workouts/108677-2010-12-21-4-days-of-ranger-christmas/workout_sessions/new

Alejandra shows good form on the SDHP. She has beng doing CrossFit for only abut 2 months, and she is doing awesome. Good job Ale.



Ben and Jen, from Clear Lake CrossFit drop in for a WOD. They will be visiting us for couple of days. Welcome to RCF and thanks for Having me at your Box last year.

 

"5th Day of Ranger Christmas"

2010 12 20

Skill/Strength

Hang Squat Cleans: 5 - 5 - 5
Strict Pull ups: 5 - 5 - 5

WOD

5 rounds for time of:

5 Pull-up (strict)s
5 Kettlebell Flip Squats 70/50 lbs
5 Kettlebell Swings 70/50 lbs
5 Kettlebell Sumo Deadlift High-pulls 70/50 lbs
5 Pull-up (strict)s

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/116714-5-day-of-ranger-christmas/daily_workouts/108676-2010-12-20-5-day-of-ranger-christmas/workout_sessions/new

7th and 6th Days of Ranger Christmas

2010 12 18/19

WOD

"7th Day" (Saturday)

7 Rounds for time of:

7 Burpee over Barrier
7 Toes to Bar
7 DB Squat Clean/Thruster (35/20)


"6th Day" (Sunday)

6 min As Many Rounds As Possible of:

6 Deadlifts (315/255)
60 Yd Standing Broad Jump

Post results to Comments.

8th day of Ranger Christmas

Friday, 2010 12 2010

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

WOD

"8th Day of Ranger Christmas"

Tabata Box jumps 24/20
200 m run
Tabata Elevated push ups
200 m run
Tabata Double Unders
200 m run
Tabata Box Jumps
24/20 200 m run

Post results to Comments.

"9 Days of Ranger Christmas"

Thursday 2010 12 16

Skill:
Practice Snatch 5-5-5

WOD:
"9 Days of Ranger CrossFit"

Every Minute on the Minute for 9 minutes do:
9 V Up Situps
9 Front Squats 155 lbs

Post to Comments.

10 Days of Ranger Christmas

Wednesday, 2010 12 15

Skill:
Deadlifts 3-3-3-3-3
HSPU  3-3-3

WOD:

"10 Days of Ranger Christmas"
10 rounds for time of:

10 Air Squats
10 Dumbbell Power Snatch (one arm - R)s 35 lbs
10 Air Squats
10 Dumbbell Power Snatch (one arm - L)s 35 lbs
10 Air Squats

Post time

"11 Days of Ranger Christmas"

Tuesday 2010 12 14

Skill/Strength

Overhead Squat: 3 - 3 - 3 - 3 - 3

WOD

As many rounds as possible in 11 minutes of:

11 Ring Dips 35/20 lbs
11 Kettlebell Swings 50/35 lbs
11 Double Unders

Post total rounds to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/115045-11-days-of-ranger-christmas/workout_sessions/new



Jannine and her son Jeremy visiting from Comal Crossfit, Welcome!

"12 Days of Ranger Christmas"

Monday 2010 12 13


WOD

12 rounds for time of:

12 Knees-to-elbows
11 Ring Dips
10 Air Squats
9 V Up Situps
8 Box Jump (24/20 in.)s
7 Burpees
6 Deadlifts 95/65 lbs
5 Pull-ups
4 Hang Squat Cleans 95/65 lbs
3 Push Presses 95/65 lbs
2 Handstand Push-ups
Sandbag 400 m Run 50/30 lbs

*Do the WOD just like the Song 12 days of Christmas. Start with 12 K2E, Then repeat 12 K2E, 11 Dips, then 12 K2E, 11 Dips, 10 Air Squats...and so on until you get to do all 12 movements.

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/115044-12-days-of-ranger-christmas/workout_sessions/new

TODAY WE START THE "12 DAYS OF RANGER CHRISTMAS" WODs. You do not want to miss this next twelve days. ALL WODs have been desgined from now till Christmas Eve.

Here is a look at today's WOD.....

SO COME ON IN , CAUSE SANTA IS WAITING FOR YOU WITH A BIG PRESENT!!

A.G.

Friday, 2010 12 09

WOD

A.G.

7 SB Squat Clean/Thruster (50/30)
14 Box Jumps (24/20)
21 Single DB OH Walking Lunges (R arm) (50/35)
14 Box Jumps (24/20)
21 Single DB OH Walking Lunges (L arm) (50/35)

5 Rds for time

Pfc. Alex Gonzalez of the 3rd Armored Cavalry Engineers died from injuries sustained when a rocket-propelled granade struck his armored personnel carrier. Gonzalez, former Mission Hish School football and baseball player was on his first deployment to Iraq.  He is the second soldier from Mission killed this year in Iraq. A total of 23 other service members from the Valley have died in Iraq.

 

T3

Thursday, 2010 12 09

WOD

T3

As many rounds as possible in 15 minutes of:

200 m Farmer's Walk (Barbell) 20 lbs

10 Double Unders

10 Burpees

20 Sit-up (abmat)s

*In a team of 3 or 4. 1 athlete will get barbell behind their back with a 15#KB hanging on one side, and a 20# KB on the other side. Athlete will then walk with bar 200 m. During this time, the other athletes are completing as many rounds as possible while athlete 1 comes back. This is done till 15 minutes are up. ADD all rounds at the end.

Post total rounds.

1 Post

"The Walking Dead"

Wednesday 2010 12 08

WOD

For Time:

10 Deadlifts 155/105 lbs
100 m Walking Lunge
10 Kettlebell Swings 50/35 lbs
20 Deadlifts 155/105 lbs
100 m Walking Lunge
20 Kettlebell Swings 50/35 lbs
30 Deadlifts 155/105 lbs
100 m Walking Lunge
30 Kettlebell Swings 50/35 lbs

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/113468-the-walking-dead/workout_sessions/new

Pick Your Poison

Tuesday 2010 12 07

Skill/Strength

Muscle ups 3 x 15 or
Pull Ups 3 x 15

WOD (Pick one)

Option 1: 400 x 5 (rest 2 min)
Option 2: 5 min x 3 (rest 5 min)
Option 3: 5 k

Each Option you must cover as much ground as possible.

I know how can Clean it, But can you Jerk it?

Monday 2010 12 06

Skill/Strength

Deadlift 5 - 5 - 5 - 5 - 5
Hand stand pushs 3 x 10
or Hand Stand Hold 3 x Max time

WOD

As many rounds as possible in 10 minutes of:

20 Air Squats
10 Push-ups
Max reps Clean and jerk 155/105 lbs

*Start with one round of Air Squats and push ups, then do max reps of C&J, when you have to rest do nother round of AS and PU. Continue this till the time expires.

Post total reps of C&J to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/112915-air-squats-push-ups-power-clean-and-jerks/workout_sessions/new

Runs, Pull Ups, etc.

Friday 2010 12 03

WOD:

For Time:

1.5 mi Run

15 Muscle Up Or Pull Ups

 15 Handstand Push-ups

15 Shoot-Throughs

15 Double Unders

15 Pull-up (strict)s

15 yd Standing Broad Jump

15 Toes-to-Bars

15 Push-ups L Sit Hold

Post total time.