"Halloween Bash"

2010 10 29

WOD

20 yd Blind Overhead Walking Lunges (20/14)
20 Frankinstein MB Squats (20/14)
20 Wall Ball Shots (20/14)

11 min AMRAP

Partner assisted.

At the commence of GO, Athlete 1 will be blind folded and will commence doing Walking lunges (from Point A) with 20# MB Over head, while Athlete 2 is accross the gym guiding Athlete 1 towards Athlete 2 (Point B). When Athlete 1 arrives at Point A, he/she will then extand amrs forward and Athlete 2 will place ball on top of arms betwen elbow and shoulder joints and Athlete 1 will do Frankinstein Squats still blind folded. After 20 Squats, Athlete 2 will guide Athlete 1 towards wall and Athlete 1 will commence wall balls. Athlete 2 may assist Athlete 1 during this movement by catching the ball then passing over to Athlete 1. At the end of this movement, this will complete 1 round. Athletes chaneg positions then continue doing the same sequence for the rest of time remainding.



HAPPY HALLOWEEN

EVERYONE PLEASE BE SAFE WHILE TAKING YOUR KIDS, OR GOING TRICK OR TREATING YOURSELF. WHILE THIS IS A FUN TIME FOR YOUNG KIDS, WE MUST REMEMBER THAT IT IS NOT LIKE IT USED TO BE WHEN WE WERE KIDS. UNFORTUNETELY IT IS BECOMING LESS AND LESS SAFE OUT THERE. WATCH OUT FOR STRANGERS, ALWAYS KEEP AN EYE ON YOUR KIDS, DON'T GO TO PLACES YOU ARE NOT FAMILIAR WITH, AND BEFOR YOUR KIDS EAT THEIR CANDY PLEASE INSPECTED AS MUCH AS POSSIBLE.

ALSO REMEMBER, DON'T EAT YOUR KIDS CANDY, YOU ARE STILL DOING PALEO CHALLENGE. AND EVEN IF YOU ARE NOT DON'T EAT TO MUCH CANDY.

HAVE A SAFE AND HAPPY HALLOWEEN.

Jumping Ranger

Thursday 2010 10 28

Skill/Strength

Bench 5 x 5

WOD

As many rounds as possible in 10 minutes of:

Kettlebell Sumo Deadlift High-pull 50/30 lbs

Jumping Pull up (Chest to Bar)

Do max reps of SDHP, when you have to rest continue with max reps Jumping pull ups. This completes 1 round. Start another round with max reps SDHP, then Jumping pulls. Continue to do this until 20 minutes are up. Count total reps and total rounds.

Post total rounds and toal reps to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/101864-jumping-ranger/daily_workouts/92963-2010-10-28-jumping-ranger/workout_sessions/new

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CFE -TT

45 min total time: 1st 15 min go @ 75% RPE, 2nd 15 min go @ 85% RPE, and 3rd 15 min go @ 75% RPE

Cover as much distance as possible.

NO S&C

"Bradley"

Wednesday  2010 10 27

WOD

"BRADLEY"

3 rounds for time of:

1 Barbell Complex #1 135/95 lbs
20 Kettlebell Snatch (one arm - R)s 50/30 lbs
20 Lateral Burpees
20 Dumbbell / Kettlebell Snatch (one arm - L)s 50/30 lbs
200 m KB Run 50/30 lbs

Bear Complex: DL - Squat Clean - Thrusters - Back Squat - Push Press - Overhead Squat

Post time to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/101626-bradley/daily_workouts/92736-2010-10-27-bradley/workout_sessions/new

Staff Sgt. Bradley Ezpinoza,26 years old of Mission, Texas was killed in Qwest, Iraq when enemy forces attacked his vehicle with an improvised bomb. Ssg. Ezpiniza was assigned to the 1st Battalion, 12th Cavalry Regiment, 3rd Brigade Combat Team, 1st Cavalry Division based in Ft. Hood, Texas. He entered the Army in July 2002 as a combat engineer and has been stationed at Ft. Hood since November 2002. Ssg. Ezpinoza is survived by his wife, Maria Ezpinioza, his Mother Magdalena Ezpinoza, and two children, daughter Celeste 6 years old and son Joseph, 3 years old. Ezpinoza recived a Bronze Star and Purple Heart posthumously.

Thanks to Staff Sgt. Bradley Ezpinoza for his service and loyalty to this country. Thanks to his family for their support, as well. May God Bless Ssg. Bradley and God Bless his famiily.




Jerry Peralez, shows off his clean and pretty Snatch.




Sara C. taking a breather between lateral burpees.

"Ladder"

Tuesday 2010 10 26

WOD

For Time:

5 Clean And Jerks 135/95 lbs

10 Push-ups

15 Dips

4 Clean And Jerks 135/95 lbs

10 Push-ups

15 Dips

3 Clean And Jerks 135/95 lbs

10 Push-ups

15 Dips

2 Clean And Jerks 135/95 lbs

10 Push-ups

15 Dips

1 Clean And Jerk 135/95 lbs

10 Push-ups

15 Dips

Post total time to comments or to Beyond the White Board at: http://beyondthewhiteboard.com/workouts/101309-clean-and-jerks-push-ups-dips/daily_workouts/92393-2010-10-26-clean-and-jerks-push-ups-dips/workout_sessions/new

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CFE - Tabata

30:20 x 8

 Sprint for 30 seconds as  fast and covering as much ground as possible, then rest for 20 seconds. Continue this for 7 more rounds.

S&C

15 min AMRAP of:

10 box Jumps (24/20)
20 Double Unders
20 Lunges (10 each leg)

Week 2 Paleo Challenge

Monday 2010 10 25

Skill/Strength

Push Jerk 5 x 5

WOD

3 rounds for time of:

 

400 m Run

25 Wall Balls 20 lbs

25 Kettlebell Swings 50 lbs

 

Post total time to comments and to Beyond the White Board at: http://beyondthewhiteboard.com/workouts/101164-runs-wall-balls-kettlebell-swings/daily_workouts/92274-2010-10-25-runs-wall-balls-kettlebell-swings/workout_sessions/new

 

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CFE - Intervals

 

3 x 600 m run w/ 3 minutes rest between runs.

 

S&C

 

25 - 20 - 15 of:

 

Box Jumps (24/20)

Clean and Jerk (75/65)

 

Not for time.

 

CONGRATULATIONS TO ALL RCF ATHLETES THAT COMPETED THIS WEEKEND AT DIFFERENT EVENTS.

 

Gracie and Gabby competed ina Duathlon in Harlingen, Texas as a team. 5 k run, 18 mile bike, and 5 k run.

Both did outstanding, they got 3 rd place in their division. Good job ladies.

 

Coach Miguel, competed in the men's open in his age group. (won't reveal his age). Recieved 3rd place in age group and 12th over all. With out any prior training, he doesn't even own a bike. Pure CrossFit.

 

With this coach Miguel raised funds to help our Roy's family a cyclist who was in a fatal accident and unfortunetely did not make it. However, the 2nd person involved in the accident and friend of the deceased, Erick Diaz, was mildly hurt and is making a fast recovery, physically. The RCF family and athletes have donated over $1000 to help the family with funeral expenses.

 

God bless Erick, and RIP Roy.

 

TO ALL DRIVES OUT THERE PLEASE BE AWARE OF OUR CYCLISTS AND PLEASE SHARE THE ROAD. BE COURTEOUS AND POLITE.

 

 

 

 

 

"CrossFit Total"

Friday 2010 10 22

Todays Work Out

Back squat x 1 rep

Shoulder Press x 1 rep

Deadlift x 1 rep

 

 Post total weight to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/52-crossfit-total/daily_workouts/91247-2010-10-22-crossfit-total/workout_sessions/new

 

TODAY ENDS THE FIRST WEEK OF PALEO CHALLENGE. EVERYONE IS DOING AWESOME, SO LET'S KEEP UP THE GOOD WORK AND KEEP ON CROSSFITTING.

 

"Jump Around"

Thursday 2010 10 21

Skill/Strength

OHS 3 x 5
Pull ups 3 rds

WOD

For Time:

20 Dumbbell Thrusters 35/15 lbs
200 Jump Rope (Singles)s
20 Dumbbell Squat Cleans 35/15 lbs
150 Jump Rope (Singles)s
20 Pull-ups
100 Jump Rope (Singles)s
20 Push Presses 35/15 lbs
50 Jump Rope (Singles)s
20 Push-ups
25 Jump Rope (Singles)s

Post total time to comments and Beyond the White Board: http://beyondthewhiteboard.com/workouts/100027-dumbbell-thrusters-jump-rope-singles-s-dumbbell-squat-cleans-pull-ups-push-presses-etc/workout_sessions/new

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CFE

ON:OFF
30s:60s
45s:60s
60s:60s
90s:60s
120s:60s
150s:60s
180s:60s
120s:60s
60s:60s
30s:DONE

Paleo Challenge

Monday 2010 10 18

WOD

For Time:

50 Sumo Deadlift High-pulls 65/45 lbs

25 Push-ups

25 Sit-up (abmat)s

50 Air Squats 400 m Run

10 Burpees

50 Sumo Deadlift High-pulls 65/45 lbs

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/99100-paleo-challenge/daily_workouts/89947-2010-10-18-paleo-challenge/workout_sessions/new

AND THE CHALLENGE IS OFF. Today we start the Paleo challenge, both at Ranger CrossFit and Ranger Boot Camp. We will be sending everyone an email through out the week and giving you information on the Paleo Diet. It will be ultimately up to each athlete to get the intestinal fortitude to stay with the challenge and learn how to eat. We wish everyone good luck and ............Lets Do This!!

May the fittest CrossFitter Win.

Adriana

Tuesday, October 19, 2010

"Adriana"

                  

Wednesday 2010 10 20

Skill/Strength

Squat clean 5 x 3

Muscle ups practice

Adriana"

3 rds of:

5 Thrusters (135/95)

5 HSPU

5 OHS (135/95)

15 Toes to bar

* Use 20 # Vest if you got it
  

U.S. Army Pfc Adriana Alvarez, 20 years old, became the Rio Grande Valley's first serviceowman to die in the Iraq war. She was assinged to the 504th Military Police Bat., 42nd Mil. Pol. Brig. Adriana is the 30th Valley service member to die, and the third from San Benito, TX. Alvarez enlisted in the Army on Aug. 14, 2008. Thank you to Pfc. Adriana Alvarez and to all service members that continue to service our country.

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CFE - intervals

5 x 3 mins sprint w/1 min Rest

*Cover as much distance as possible.

S&C

2 min AMRAP

pull ups

Dips

Rest 1 min

2 min AMRAP
Cleans (75/55)
Anyway Over Head (75/55)

2 min AMRAP
100 m Sprint
20 Double Unders

Done

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

The Work Out

"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

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 lowering 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.

Welcome to our friends from Canada, CrossFit Ramsey. Hope you have enjoyed your stay in the Valley and your work out at our Facility.

Competition WOD 1

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.

Shooting Rings

Friday 2010 10 08

Skill/Strength

Bench 3 x 5 (Heavy, regular grip)

Bench 8 x 3 (1/2 weight) Speed with close grip

WOD

For Time:

800 m Run

21 - 15 -9

Ring Push Ups

Ring Dips

Shoot throughs

800 m Run

Post time to comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/95550-runs-ring-push-ups-ring-dips-shooter-s-pushups/daily_workouts/85744-2010-10-08-runs-ring-push-ups-ring-dips-shooter-s-pushups/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

The Individual

Thursday 2010 10 07

Skill/Strength

Push Press 3 x 5
Squat Cleans 5 x 3
HSPU/Holds

WOD

15-9-7-3 reps of:

Deadlift (left/right arm)s 155/115 lbs

1 arm Kettlebell Swing (left/right) 50/35 lbs

Pistol (left/right leg)

*Each movement will be completed with one side (i.e left or right) before moving on to the next side. Athlete can start with either side at any time, but must finish with the same side for all reps: i.e. if doing Deadlifts: start with right arm first, do all 15 reps, then move on to the left arm, and do 15 reps. Same for all movements. For next round, of 9, 7 or 3, athlete does not have to start with previous side.

Post total time to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/95548-deadlift-left-arm-s-kettlebell-swing-1-arm-s-pistol-left-leg-s/daily_workouts/85733-2010-10-07-deadlift-left-arm-s-kettlebell-swing-1-arm-s-pistol-left-leg-s/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. Count total burpees done, and post total.

Two our athletes showing their balancing skills: Chris (L) and Abe (R). Good jobs guys keep it up.

Fast and Furious

Wednesday 2010 10 06

 

No Skill/No CFE

 

AMRepAP of:

 

5 min Air Squats

2 min REST

4 min Double Unders

2 min REST

3 min Sit-up (abmat)

1 min REST

2 min Back Extensions

1 min Rest

1 min Burpees

 

For Reps, post total reps to comments or to Beyond the White Board: http://beyondthewhiteboard.com/gyms/873-ranger-crossfit

 

RCF Head Coach Miguel, gets ready for this weekend's CrossFit competition at CrossFit Champions in Houston, Texas. Coach trains at Atomic CrossFit and CrossFit Houston.

 

 

 

TKO

Tuesday 2010 10 05

Skill/Strength

• 
  
  Deadlift 1 x 5
• 
  
  Ring Dips/Holds 3 rds

WOD (Courtesy of CF Mainsite)

10 rounds for time of: 

• 
  
  15 Deadlifts 135 lbs
• 
  
  15 Push-ups

Post total time to comments or to Beyond the White Board:

http://beyondthewhiteboard.com/workouts/46244-deadlift-push-ups/daily_workouts/85723-2010-10-05-deadlift-push-ups/workout_sessions/new

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CFE-TT

• 35 min

Cover as  much distance as possible.

ARE YOU TEACHING YOUR KIDS GOOD HABITS (LIKE EXERCRISE) OR BAD HABITS (LIKE MCADONALDS). THEIR FUTURE HEALTH DEPENDS ON THE PRESENT TEACHINGS.

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)

Jerk it, Snatch it

Friday 2010 10 01

Skill/Strength

• Shoulder Press 3 x 5
• Split Jerk 3 x 5

WOD

20 min AMRAP

• 15 Pull ups
• 10 Burpees
• 10 KB 1 Arm Snatch (50/35) (R/L)

Post total rounds in comments or on Beyond the White Board:

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CFE - Tempo-85%/95%
20 min run: Run 1st - 10 min @ 85% RPE and 2nd 10 min @ 95% RPE (use Borg scale)

S&C

21 - 15 - 9

• Box Jumps (24/20)
• Ground to Overhead (135/95)

For time.