Thursday 2011 03 31
Strength:5/3/1 Cycle 3, Week 3
Press
75% x 5
85% x 3
95% x 1+
WOD:
15 rounds for time of:
5 Pistols
5 Wall Balls 20/14 lbs
5 Burpees
Post total time
About Me
- Ranger CrossFit
- Ranger CrossFit is a strength and conditioing program unlike any other in South Texas. At RCF, we follow the most up-to-date methods and philosohy. We care about athletes health and fitness. We build strong bodies, minds, and stronger relationships. Our coaches have the best of training and professionalism, and will always push you to your limits with athletes' safety being our number one concern. "God, Family, and CrossFit....everything else is bullshit!"
Thursday, March 31, 2011
Tuesday, March 29, 2011
Army Spc. James C. Kesinger
Wednesday 2011 03 30
Strength:5/3/1 Cycle 3, Week 3
Cleans
75% x 5
85% x 3
95% x 1+
WOD:
"Kesinger"
Team of 3
200 m Tire flip
200 Tire Jumps
200 Ground to Overhead (95/65)
200 m Relay SB Run (80/40)
Time
A Texas soldier is among four soldiers killed this week in Iraq when a roadside bomb exploded near their vehicle, the Defense Department said Dec. 15.
Spc. James C. Kesinger, 32, of Pharr, Texas, was among troops conducting combat operations in Taji on Dec. 13 when an improvised explosive device detonated near their armored vehicle.
The soldiers were assigned to the Army’s 2nd Battalion, 70th Armor, 3rd Brigade Combat Team, Fort Riley, Kan.
Strength:5/3/1 Cycle 3, Week 3
Cleans
75% x 5
85% x 3
95% x 1+
WOD:
"Kesinger"
Team of 3
200 m Tire flip
200 Tire Jumps
200 Ground to Overhead (95/65)
200 m Relay SB Run (80/40)
Time
A Texas soldier is among four soldiers killed this week in Iraq when a roadside bomb exploded near their vehicle, the Defense Department said Dec. 15.
Spc. James C. Kesinger, 32, of Pharr, Texas, was among troops conducting combat operations in Taji on Dec. 13 when an improvised explosive device detonated near their armored vehicle.
The soldiers were assigned to the Army’s 2nd Battalion, 70th Armor, 3rd Brigade Combat Team, Fort Riley, Kan.
400m Lunger
Tuesday 2010 03 29
Skill:
Pistols 3 x 10 each leg
WOD:
400m Lunger
400m Lunges with weight (your choice)
After 10 steps of lunges, complete 5 reps of shoulder to overhead then continue with lunges.
If you have to rest, put the weights down and run to the beginning and back to your weights and continue with the lunges. Repeat until 400 meters are complete.
Skill:
Pistols 3 x 10 each leg
WOD:
400m Lunger
400m Lunges with weight (your choice)
After 10 steps of lunges, complete 5 reps of shoulder to overhead then continue with lunges.
If you have to rest, put the weights down and run to the beginning and back to your weights and continue with the lunges. Repeat until 400 meters are complete.
Monday, March 28, 2011
7 Min AMRAP
Monday 2011 03 28
Strength:
5/3/1 Cycle 3, Week 3
Deadlifts
75% x 5
85% x 3
95% x 1+
WOD:
As many rounds as possible in 7 minutes of:
Max Thruster 115/75 lbs
13 Kettlebell Swings 70/50 lbs
3 Burpees
Post total rounds.
Strength:
5/3/1 Cycle 3, Week 3
Deadlifts
75% x 5
85% x 3
95% x 1+
WOD:
As many rounds as possible in 7 minutes of:
Max Thruster 115/75 lbs
13 Kettlebell Swings 70/50 lbs
3 Burpees
Post total rounds.
Thursday, March 24, 2011
"Ramirez"
Friday 2011 03 25
Strength:
5/3/1 Cycle 3 Week 2
Back Squat
70% x 3
80% x 3
90% x 3
WOD:
"Ramirez"
25 DL (225/155)
50 DU's
25 1-Arm DB Snatch (45/35)
200 m Run w/MB (20/14)
3 Rounds/Time
A 21-year-old Marine from South Texas was killed by an explosion during combat operations in Iraq.
Lance Cpl. Benito A. Ramirez, of Edinburg was killed while conducting combat operations against enemy forces in Anbar province, the military said.
He was assigned to 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Camp Pendleton, Calif.
Ramirez graduated from Edinburg Economedes High School and joined the Marine Corps in 2002. Seven months after his graduation, Ramirez’ unit was deployed overseas.
After serving two tours in Iraq, Ramirez volunteered for a third where he served his country well.
Died May 21, 2006.
Strength:
5/3/1 Cycle 3 Week 2
Back Squat
70% x 3
80% x 3
90% x 3
WOD:
"Ramirez"
25 DL (225/155)
50 DU's
25 1-Arm DB Snatch (45/35)
200 m Run w/MB (20/14)
3 Rounds/Time
A 21-year-old Marine from South Texas was killed by an explosion during combat operations in Iraq.
Lance Cpl. Benito A. Ramirez, of Edinburg was killed while conducting combat operations against enemy forces in Anbar province, the military said.
He was assigned to 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Camp Pendleton, Calif.
Ramirez graduated from Edinburg Economedes High School and joined the Marine Corps in 2002. Seven months after his graduation, Ramirez’ unit was deployed overseas.
After serving two tours in Iraq, Ramirez volunteered for a third where he served his country well.
Died May 21, 2006.
Wednesday, March 23, 2011
Maltz Challenge
Thursday 2011 03 24
Strength:
5/3/1 Cycle 3, Week 2
Shoulder Press
70% x 3
80% x 3
90% x 3
WOD:
"The Maltz Challenge"
For Time:
400 m Run
50 Pull-ups
200 m DB Farmer's Walk 50/35 lbs
50 Dips
100 Push-ups
50 Knees-to-elbows
100 ABMAT Sit-ups
400 m Run
Strength:
5/3/1 Cycle 3, Week 2
Shoulder Press
70% x 3
80% x 3
90% x 3
WOD:
"The Maltz Challenge"
For Time:
400 m Run
50 Pull-ups
200 m DB Farmer's Walk 50/35 lbs
50 Dips
100 Push-ups
50 Knees-to-elbows
100 ABMAT Sit-ups
400 m Run
Tuesday, March 22, 2011
21-15-9
Wednesday 2011 03 23
Strength:
5/3/1 Cycle 3, Week 2
Cleans
70% x 3
80% x 3
90% x 3+
WOD:
42-30-18 of ...
1-Arm KB SDHP (50/35) (Alternate)
1-Arm KB Russian Swing (50/35) (Alternate)
400 m Run
Fir time.
Strength:
5/3/1 Cycle 3, Week 2
Cleans
70% x 3
80% x 3
90% x 3+
WOD:
42-30-18 of ...
1-Arm KB SDHP (50/35) (Alternate)
1-Arm KB Russian Swing (50/35) (Alternate)
400 m Run
Fir time.
Chipper
Tuesday 2011 03 22
Skill:
Snatch 5 x 3
T2B 10 x 3
WOD:
30 Push Press (95/65)
5 Ring Dips
10 Reverse Pull ups
20 Push Press (95/65)
10 Ring Dips
20 Reverse Pull ups
10 Push Press
20 Ring Dips
30 Reverse Pullups
For Time
Skill:
Snatch 5 x 3
T2B 10 x 3
WOD:
30 Push Press (95/65)
5 Ring Dips
10 Reverse Pull ups
20 Push Press (95/65)
10 Ring Dips
20 Reverse Pull ups
10 Push Press
20 Ring Dips
30 Reverse Pullups
For Time
Monday, March 21, 2011
9 Min AMRAP
Monday 2011 03 21
Strength: 5/3/1
DeadLifts Cycle 3, Week 2
70% x 3
80% x 3
90% x 3
WOD
7 DB Squat Cleans (35/20)
10 1-DB Overhead Box Step ups
7 Burpees
9 Minute AMRAP
Strength: 5/3/1
DeadLifts Cycle 3, Week 2
70% x 3
80% x 3
90% x 3
WOD
7 DB Squat Cleans (35/20)
10 1-DB Overhead Box Step ups
7 Burpees
9 Minute AMRAP
Angie
Friday 2011 03 18
Strength: 5/3/1Cycle 3 Week 1
Back Squat
65% x 5
75% x 5
85% x 5+
WOD:
"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
For Time
Strength: 5/3/1Cycle 3 Week 1
Back Squat
65% x 5
75% x 5
85% x 5+
WOD:
"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
For Time
Thursday, March 17, 2011
5K
Thursday 2011 03 17
Strength: 5/3/1
Cycle 3 Week 1
Shoulder Press
65% x 5
75% x 5
85% x 5+
WOD:
5K Run
or
1.5 mile
Strength: 5/3/1
Cycle 3 Week 1
Shoulder Press
65% x 5
75% x 5
85% x 5+
WOD:
5K Run
or
1.5 mile
Wednesday, March 16, 2011
"Marin"
Wednesday 2011 03 16
WOD
"Marin"
4 rounds of...
15 Power Snatches (75/55)
15 Overhead Squats (75/55)
30 Knees to Elbows
15 Box Jumps (24/20)
15 Double Unders
For time.
Sgt Javier Marin Jr. was killed in Iraq on January 24, 2005, when his Bradley Fighting Vehicle rolled into a canal during a san storm. He was 1 of 5 soldiers that died during that incident. Marin and his fellow soldiers were assigned to 2nd Batallion, 2nd Infantry, 1st Infantry Division, Valseck, Germany.
Marin was 29 years old and he graduated from Mission High high school in 1996 and joined the Army two years later, serving in Bosnia. His second tour of duty in Iraq was scheduled to end Feb. 17, and he hoped to eventually join the U.S. Border Patrol and start a family. Marin is also survived by his mother, Leslie.
________________________________________________________________________________
3.....2.....1.....Goooo.
And the Games are on. Today is the official first day of the CrossFit Sectionals Open 2011. As of yesterday there over 15, 000 athletes from around the world competing to see who will get to the CrossFit Games 2011.
RCF and South Texas will be represented by Coach Jaime "Dog" Acuna, Coach Yari "The Beast" Salinas, Coach Miguel "Ranger" De La Fuente, and Gabby "Little Giant" Vasquez..wish them all good luck and Let the Games Begin!!!
WOD:
10 Minutes As Many Rounds As Possible of...
30 Double Unders
15 Snatches
Snatches:
Men and Younger Masters Male: 75 lbs
Masters Males 49 to 59, and 60 + (65 lbs)
Females and Younger Masters Female (55 lbs)
Masters Females 49 to 59, 60 + (45 lbs)
Check out the Standards Video and follow us on the Games Website
http://games.crossfit.com/compete/workouts/double-under-power-snatch
WOD
"Marin"
4 rounds of...
15 Power Snatches (75/55)
15 Overhead Squats (75/55)
30 Knees to Elbows
15 Box Jumps (24/20)
15 Double Unders
For time.
Sgt Javier Marin Jr. was killed in Iraq on January 24, 2005, when his Bradley Fighting Vehicle rolled into a canal during a san storm. He was 1 of 5 soldiers that died during that incident. Marin and his fellow soldiers were assigned to 2nd Batallion, 2nd Infantry, 1st Infantry Division, Valseck, Germany.
Marin was 29 years old and he graduated from Mission High high school in 1996 and joined the Army two years later, serving in Bosnia. His second tour of duty in Iraq was scheduled to end Feb. 17, and he hoped to eventually join the U.S. Border Patrol and start a family. Marin is also survived by his mother, Leslie.
________________________________________________________________________________
3.....2.....1.....Goooo.
And the Games are on. Today is the official first day of the CrossFit Sectionals Open 2011. As of yesterday there over 15, 000 athletes from around the world competing to see who will get to the CrossFit Games 2011.
RCF and South Texas will be represented by Coach Jaime "Dog" Acuna, Coach Yari "The Beast" Salinas, Coach Miguel "Ranger" De La Fuente, and Gabby "Little Giant" Vasquez..wish them all good luck and Let the Games Begin!!!
WOD:
10 Minutes As Many Rounds As Possible of...
30 Double Unders
15 Snatches
Snatches:
Men and Younger Masters Male: 75 lbs
Masters Males 49 to 59, and 60 + (65 lbs)
Females and Younger Masters Female (55 lbs)
Masters Females 49 to 59, 60 + (45 lbs)
Check out the Standards Video and follow us on the Games Website
http://games.crossfit.com/compete/workouts/double-under-power-snatch
Tuesday, March 15, 2011
Front Squats & Wall ball shots
Tuesday 2011 03 15
Skill:
30 TGU (35/20)
then 100 SDHP (45/35)
WOD:
As many rounds as possible in 11 minutes of:
5 Front Squats 155/115 lbs
10 Wall Balls 20/14 lbs
200 m Run
Skill:
30 TGU (35/20)
then 100 SDHP (45/35)
WOD:
As many rounds as possible in 11 minutes of:
5 Front Squats 155/115 lbs
10 Wall Balls 20/14 lbs
200 m Run
Monday, March 14, 2011
Let the Games Begin!!
Monday March 14th, 2011
Strength
5/3/1 Cycle 3, week 1 Deadlifts
65% x 5
75% x 5
85% x 5+
WOD
For Time:
5 Handstand Push-ups
50 Kettlebell Swings 50/35 lbs
4 Handstand Push-ups
40 Kettlebell Swings
50/35 lbs 3 Handstand Push-ups
30 Kettlebell Swings 50/35 lbs
2 Handstand Push-ups
20 Kettlebell Swings 50/35 lbs
1 Handstand Push-up
10 Kettlebell Swings 50/35 lbs
Post total time: to comments or beyond the white board: http://beyondthewhiteboard.com/workouts/146054-handstand-push-ups-kettlebell-swings/daily_workouts/137305-2011-03-14-handstand-push-ups-kettlebell-swings/workout_sessions/new
I WANT TO THANK EVERYONE WHO VOLUNTEERED AND HELPED OUT THIS WEEKEND AT BORDER WARS 5K AND BORDER WARS CROSSFIT COMPETITION WE SURE HAD SOME FUN. EVERYONE DID A GREAT JOB AND SPECIALLY OUR VERY OWN COMPETITORS, GABBY AND LESLIE.
SPECIAL THANKS AND MUCH APPRECIATION TO CROSSFIT XLR8 FOR THEIR GREAT SPORTSMANSHIP AND GREAT GROUP OF CROSSFITTERS. HOPE WE GET TOGETHER AGAIN SOON.
PICTURES WILL BE POSTED LATER ON THIS WEEK.
NOW LET'S GET READY FOR THE CROSSFIT GAMES OPEN SECTIONALS, STARTING TOMORROW.
RANGER CROSSFIT, LET'S DO THIS. LET'S GET CRAZYYYYY!!!
Friday, March 11, 2011
Border Wars Competition
Border Wars Competition WOD's and Standards
WOD #1 M/F Rx'd
10 HSPU
15 Pistols
20 Burpees
40 DU's
4 Rounds
WOD #1 M/F Scaled and Masters
20 Elevated Push ups with Hand Release (24/20)
45 Squats
20 Burpees
120 Singles
3 Rounds
WOD #2 M/F Rx'd
FS (155/115)
21-15-9
OH Bar Walk (155/115) (80/60m)
WOD #2 M/F Scaled and Masters
FS (135/95)
21-15-9
OH Bar Walk (135/95) (60/40m)
<iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/AjCYmlFK_oY" frameborder="0" allowfullscreen></iframe>
WOD #1 M/F Rx'd
10 HSPU
15 Pistols
20 Burpees
40 DU's
4 Rounds
WOD #1 M/F Scaled and Masters
20 Elevated Push ups with Hand Release (24/20)
45 Squats
20 Burpees
120 Singles
3 Rounds
WOD #2 M/F Rx'd
FS (155/115)
21-15-9
OH Bar Walk (155/115) (80/60m)
WOD #2 M/F Scaled and Masters
FS (135/95)
21-15-9
OH Bar Walk (135/95) (60/40m)
<iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/AjCYmlFK_oY" frameborder="0" allowfullscreen></iframe>
Thursday, March 10, 2011
Death by the Bell
Thursday 2011 03 10
Strength: Shoulder Press5/3/1 Cycle 2 Week 4
40% x 5
50% x 5
60% x 5
WOD:
"Death by the Bell"
DB Floor Press (45/35)
Every min do 1 of each. Rest the remaining of the minute, and increase by one on each excersice every minute thereafter until you cannot go anymore.
Strength: Shoulder Press5/3/1 Cycle 2 Week 4
40% x 5
50% x 5
60% x 5
WOD:
"Death by the Bell"
DB Floor Press (45/35)
Every min do 1 of each. Rest the remaining of the minute, and increase by one on each excersice every minute thereafter until you cannot go anymore.
Wednesday, March 9, 2011
Hell On Earth
Wednesday 2011 03 09
Strength: Cleans
5/3/1 Cycle 2 Week 4
40% x 5
50% x 5
60% x 5
WOD
"Hell On Earth"
Team of 4
500 SDHP (45/35)
300 m Run
100m Tire Drag
1 athlete starts w/SDHP when you have to rest, stop and run 300m then drag tire for 100m, then get back in line. And so on...
Strength: Cleans
5/3/1 Cycle 2 Week 4
40% x 5
50% x 5
60% x 5
WOD
"Hell On Earth"
Team of 4
500 SDHP (45/35)
300 m Run
100m Tire Drag
1 athlete starts w/SDHP when you have to rest, stop and run 300m then drag tire for 100m, then get back in line. And so on...
Tuesday, March 8, 2011
The Terminator
Tuesday 2011 03 08
Skill:
DB Squat Cleans 3 x 10
WOD:
"The Terminator"
15-9-7
Wall Walks
Burpees
Wall Ball Shots (20lbs/14lbs)
For Time
Skill:
DB Squat Cleans 3 x 10
WOD:
"The Terminator"
15-9-7
Wall Walks
Burpees
Wall Ball Shots (20lbs/14lbs)
For Time
Monday, March 7, 2011
Dog's Special
Monday 2011 03 07
Strength:5/3/1 Cycle 2/Week 4
DL
40% x 5
50% x 5
60% x 6
WOD:
"Dog's Special"
4 Thrusters (135/95)
8 HSPU
12 Deadlifts (225/155)
3 Rounds
Strength:5/3/1 Cycle 2/Week 4
DL
40% x 5
50% x 5
60% x 6
WOD:
"Dog's Special"
4 Thrusters (135/95)
8 HSPU
12 Deadlifts (225/155)
3 Rounds
Thursday, March 3, 2011
Thursday 2011 03 03
Strength:
Strength:5/3/1 Cycle 2/Week 3
Shoulder Press
75%
85%
95%
WOD:
"Anguiano"
1 mi Run
40 Single arm Dumbbell Push Jerks 35/20 lbs
30 Single arm Dumbbell Man-Makers 35/20 lbs
Time
Sgt. Edward J. Anguiano was 24 years of age from Brownsville, Texas. He was assigned to 3rd Combat Support Battalion, Fort Stewart, Ga.
He was killed in a convoy ambush in Iraq and his remains were recovered April 24, 2003. His status was changed from missing on April 28, 2003.
We thank Sgt. Anguiano for all his efforts to attempt to make a difference in his family's lifes as well as giving his life for his wonderful country. Story
Strength:
Strength:5/3/1 Cycle 2/Week 3
Shoulder Press
75%
85%
95%
WOD:
"Anguiano"
1 mi Run
40 Single arm Dumbbell Push Jerks 35/20 lbs
30 Single arm Dumbbell Man-Makers 35/20 lbs
Time
Sgt. Edward J. Anguiano was 24 years of age from Brownsville, Texas. He was assigned to 3rd Combat Support Battalion, Fort Stewart, Ga.
He was killed in a convoy ambush in Iraq and his remains were recovered April 24, 2003. His status was changed from missing on April 28, 2003.
We thank Sgt. Anguiano for all his efforts to attempt to make a difference in his family's lifes as well as giving his life for his wonderful country. Story
Wednesday, March 2, 2011
Laredo WOD #2
Wednesday 2011 03 02
Strength:5/3/1 Cycle 2/Week 3
Clean
75%
85%
95%
WOD:
For Time:
15 Box Jump (36/24 in.)s
200 m Run
15 Double Unders
15 Wall Walks
200 m Run
15 Sit-up (GHD)s wall ball throw 20/15 lbs
200 m Run
15 Dumbbell Thrusters 45/35 lbs
200 m Run
Post Time
Strength:5/3/1 Cycle 2/Week 3
Clean
75%
85%
95%
WOD:
For Time:
15 Box Jump (36/24 in.)s
200 m Run
15 Double Unders
15 Wall Walks
200 m Run
15 Sit-up (GHD)s wall ball throw 20/15 lbs
200 m Run
15 Dumbbell Thrusters 45/35 lbs
200 m Run
Post Time
Tuesday, March 1, 2011
WOD #1 of Laredo Winter Games
Tuesday 2011 03 01
Skill:
HSPU 3 x 10
Pull ups 3 x 20
WOD:
10 Deadlifts w/1.5% body weight
5 Forward Rolls
10 Shoulder to OH w/1.75 body weight
3 rounds then:
50 SDHP
Time
Skill:
HSPU 3 x 10
Pull ups 3 x 20
WOD:
10 Deadlifts w/1.5% body weight
5 Forward Rolls
10 Shoulder to OH w/1.75 body weight
3 rounds then:
50 SDHP
Time
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