Freddy Gonzalez

Monday 2011 01 31

Strength:
Deadlift

WOD:

"Freddy Gonzalez"

25 Wide Stand close grip Deadlifts (185/105)
50 4-count Flutter Kicks
800m Run
25 Regular Stand, regular grip Deadlits (185/105)
50 4-count Fluttre Kicks

For Time



U.S. Marine Freddy Gonzalez of Edinburg, TX  Full Story

Kettlebell Seminar

Saturday 2011 01 29

Kettlebell Seminar with RCF Athletes  and Running Clinic with Junior High Basketball Traveling Team.
Great Job Girls!!!


Kettlebell seminar



Running Clinic with Girl's Basketball Team

Fri.

Friday 2011 01 28

Strength:
Back Squat

WOD:
5 OHS (155/115)
10 Pull ups Strict
20 Box Jump(30/24)
40 K2E
80 Back Extensions
400 m Run

2 rounds for time

Th. Hero

Thursday 2011 01 27

Strength:
Shoulder Press

WOD:

3m x 3- 1 min rest AMREP
1 arm DB Thrusters (35/20)(right arm)
Hand walk out
1 arm DB Thrusters (35/20) (left arm)





4 months along and trying to get back in it slowly.

Wed. mile run

Wednesday 2011 01 26

Strength:
 Cleans

WOD:
1 Mile Run
100 Burpees
800 m Run

Post time.

Tuesday 12 AMRAP

Tuesday 2011 01 25

Skill:
Snatch practice

WOD:
12 Min. AMRAP

5 DL (225/155)
5 Tire Flip

Sprints

Monday 2011 01 24

Strength:
DeadLift

WOD:
5x100 m Sprints
Every min. (Rest for the remainder of the min.)

5 rounds of :
25 KB SDHP (50/35)
25 WBS (20/14)

Post Time



Girl's basketball team training day 1.

Dead Hangs

Friday 2011 01 21

Strength:
Back Squat

WOD
20 s of work, 10 s rest x 10 rounds of:

L-Sit on Rings Hold
Hand Stand Hold
L Sit Hold, Dead Hang

This is not a timed workout

Ben

Thursday 2011 01 20

Strength:
Shoulder Press

WOD:
"BEN"

5 rounds for time of:

5 Power Snatches 115/75 lbs
20 Wall Ball (2 For 1)s 20/14 lbs
15 Pistols (Alternating Legs)s
3 Barbell Complex As 115/75 lbs **( DL, HC, FS, PP, OHS)

Post Time

Kettlebells

Wednesday 2011 01 19

Strength:
Squat Cleans

WOD:

21-15-9 reps of:
Double Unders
Kettlebell Swing (1 arm)s 50/35 lbs
Ring Pull Ups
Kettlebell Swing (1 arm)s 50/35 lbs

Post total time

The Caveman

Tuesday 2011 01 18

Skill:
Coach lead warm up on Clean & Jerk

WOD:

 "The Caveman"

500 m Run
30 Push ups/hand release
30 Air Squats
50 Sit ups
30 Deadlifts (95/65)
30 Push Press (20/15)
500 m Run

Time

9 Minute AMRAP

Monday 2011 01 17

Strength:
DL


WOD
As many rounds as possible in 9 minutes of:

5 Front Squats 115/75 lbs
15 Burpees
20 Split Squat Jumps
40 yd Sprint

Post Rounds

"Walking on the Wall"

Friday 2011 01 14

Skill/Strenght

1RM Cleans, Take 3 attempts to find your 1 RM

WOD

"Connie"

15 m As Many Rrounds As Possible of:

400 single unders
5 Wall Walks
5 Bll Smals
15 MB Back extensions
400 single unders

Post total rounds.

Start with 400 singles, then do AMRAP of 5 WW, 5 BS, and 15 BX, then finis with 400 singles. For example, if it takes you 2 minutes to to do the first 400 Single Unders, stop your AMRAP 2 minutes before the 15 minutes are up then attempt to finish the 2nd set of Single Unders in that time. If you doi finish the 2nd set of 400 Single Unders befrore the 15 minutes then the rest of the time do Air Squats until 15 mins are up.

Practice Front Squat and Hang Clean Light

Thursday 2011 01 13

Skill:
Front Squat 5x5 Light
Hang Clean 5x5 Light


WOD:
10 Front Squat (95/65)
10 Power Jump (95/65) (Power Position)
10 Romanian DeadLifts (95/65)
10 DeadLifts (95/65)

10 Rounds for time


Post Time

Max out all effort

Wednesday 2011 01 12

Skill: Max out Back Squat in 3 reps
        Max out Shoulder Press  3 reps

WOD:

As Many Reps As Possible in 30/60/90, for 5 rds of:

30 s Push Press (45/35)
60 s Abmat sit ups, rest on top
90 s Double unders

Rest 10 s between movement,
and 30 s between rounds

Post time

Tuesday, 2010 01 11

Skill:

Back Squat 5x5 Light

Shoulder Press  5x5 Light

WOD:

3 rounds for time of:

400 m Run

7 Kettlebell Swing Walks 70/50 lbs

14 Pullup / Knees to Elbows Complexes

 Post total time.



Noe Breaking in his new Christmas Present.



First Day of Kickboxing Class with RGV Martial Arts instructor Jason Crutchfield.

5-3-1 start

Monday 10 01 2011

Strength:
Max DL 5 attempts not to include the warm ups

WOD:

10 Min AMRAP:

10 Box Jumps (24/20)
10 Ring Dips
10 WBS (20/14)





Brynn and Braxton during our Kids class. Great mini athletes! Good Job guys!

As Many Reps As Possible

Friday 2011 01 07

Skill/Strength:

Squat Clean 5x3

WOD

As Many Reps as Possible in 5 minutes:

5 Min. Single under (jump rope)
Every 1 min: 2 burpees, 3 box jumps (24/30)
Rest 2 Min.
5 Min. Sit ups (rest on top)
Every 1 min: 2 Push ups, 3 Pull ups
Rest 2 Min.
5 Min. Sumo Deadlift high Pull (45/35)
Every 1 min: 2 HSPU, 3 Toes to Bar
Rest 2 Min.
500 m run with Sand Bag (50/30)

Post reps in each event.

Hero "Danny G"

Thursday 2011 01 06

WOD

Valley Hero "Danny G."

For Time:

15 Power Clean and Jerks (155/105)
30 Wall Balls (20/14)
15 Deadlifts (155/105)
30 Ball Slams (20/14)
15 Power Cleans (155/105)
30 Kettlebell Swings (70/50)
15 Front Squats (155)
30 Burpees
15 Deadlifts (155/105)
30 Sumo Deadlift High-pulls (70/50)

Post Time

Team of 2

Wednesday 2011 01 05

Skill/Strength:
HSPU 5x5
Back Squat 3x5

WOD:

Team of 2:

1 mile Run

Then 16 rounds of:
Tabata Bottom to Bottom Air Squat (20:20 x 16)

As a team run 1 mile.

Then when last team gets back, do 16 rounds of bottom to bottom squats. Athlete 1 starts with first 20 sec. while athlete 2, rests in the Bottom position. When 20 sec are up, Athlete 2 does 20 sec of B2B Air Squats, while athlete 1 rests on the bottom. Continue this for 16 rounds.
Each athlete should do 8 rounds total. Count total of reps done between both athletes.

Post Time







Brynn during our Kids Class

12 minute AMRAP

Tuesday, 2011 01 04

Skill:

Push Press  3x5
5 minute Double Unders (work on DU)

WOD:

12 Minute AMRAP

50 yd Farmers Carry (50/35)
15 Weighted Box Step ups (50/35)
30 Doble Unders

Post Time

"The Resolution"

Monday 2011 01 03

Skill/Strength

Deadlift: 3 - 3 - 3 - 3 - 3
TGU: 30 Reps total, use both sides


WOD

Five rounds, each for time of: 
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Post time in Comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/25-barbara/daily_workouts/112379-2011-01-03-barbara/workout_sessions/new

Hope that everyone had some great holiday vacations and that you spend some quality time with your love ones. The year 2010 was a great year for all of us and a very special and historic day for CrossFit in the Valley. However, 2011, will be an even better year with lots of new things coming to RBC and RCF.

We will open the New Year with a Benchmark, Barbara. Hope you all enjoy it and Let's up the intensity this year. Let it be a year for new PRs, new goals, and new you.

Let's do this!!