Thursday 2011 06 30

Skill:
Shoulder Press
40% x 5
50% x 5
60% x 5

WOD:

50 Sumo Deadlift High Pull (45/35)
50 Back Extensions
50 Sumo Deadlift High Pull (45/35)
40 Push Press (45/35)
50 Sumo Deadlift High Pull (45/35)
30 Good Mornings (45/35)
50 Sumo Deadlift High Pull (45/35)
20 Wall Ball Shots (20/14)
50 Sumo Deadlift High Pull (45/35
10 Ball Slams (20/14)

Time

10 Minutes in Hell

Wednesday 2011 06 28

Skill:
Cleans
40% x 5
50%x 5
60% x 5

WOD:
Every minute on the minute for 10 minutes:
5 OHS (135/95)
5 Thrusters (135/95)

RCF at Food Bank Drive in Mission, TX

Gerhard Moore

Tuesday 2011 06 28

WOD

"Gerhard Moore"

800 m Run

25 Deadlifts 155/135 lbs

20 G.I. Janes

15 Box Jump (30/24 in.)

10 Man Maker 35/20 lbs

5 Squat Cleans 155/135 lbs

800 m Run

Post total time.

Army Maj. Horst G. Moore

Died November 9, 2004 serving during Operation Iraqi Freedom

38, of San Antonio; assigned to 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), Fort Lewis, Wash.; killed Nov. 9 when enemy mortar rounds detonated within his unit living area in Mosul, Iraq.

 
By Lynn Brezosky
Associated Press
 
LOS FRESNOS, Texas — A German-born Army officer from the Rio Grande Valley was among five Texans killed in action in Iraq this week.
Maj. Horst Gerhard Moore, 38, died Tuesday under mortar fire in the northern city of Mosul, said his wife, Raquel Vallejo-Moore.
The Department of Defense also confirmed the deaths of Army Sgt. John B. Trotter, 25, of Marble Falls and Staff Sgt. Russell Slay, 28, of Humble, both killed in action Tuesday in Iraq’s Anbar province, which includes the insurgent stronghold of Fallujah.
The Defense Department also said Spc. Travis Babbitt, 24, of Uvalde, died Tuesday when his patrol came under fire in Baghdad.
Meanwhile, family members confirmed the death of Marine Staff Sgt. Gene Ramirez, 27, of Lytle.
Moore, known to friends as Gary, was part of the 2nd Infantry Division out of Fort Lewis, Wash. He left for Iraq in September on a 14-month deployment.
Vallejo-Moore described her husband as a career soldier whose 16 years of service started right after high school and was interrupted only while he pursued a college degree.
“He was one of those patriotic individuals who loved serving his country,” she said.
Moore was born to a military family in Berlin and was raised in Oklahoma. He met his wife while at St. Mary’s University in San Antonio.
When he was home, he loved to spend time with her and their 2-year-old daughter, she said. He also loved to work on his old trucks.
She said they last spoke Sunday night, when he called to wish her a happy 34th birthday.
“It was 3 a.m. over there, but he stayed up all that night to make sure he could call at a decent time,” she said. “He was a dedicated father and husband, a positive individual.”
Info from militarytimes.com

Testing out the skills

Monday 2011 06 27

Skill:
Deadlifts
40% x 5
50%x 5
60% x 5

WOD
As Many Rounds As Possible in 12 minutes..

3 Hand stand push ups
10 Kettle Swings (50/35)
6 Toes to bar
20 double unders
Goruck Training!!!!!!!
RCF RoRuck Training continues. This past weekend at SPI was a great success. Thanks to all who came out for the training and dedication to the RCF Family. Let us continue our adventures!!!!!

Sprints

 Friday 2011 06 24


Skill:
Back Squats
75% x 5
85% x 3
95% x 1+

...WOD
5-4-3-2-1 Deadlifts (315/205)
2-4-6-8-10 Ring Dips
100 m Sprint (after every round)

Time




Junior High and High School Athletes Program.......Athletes doing WOD after their lecture....

Annie

Thursday 2011 06 23

Skill:
Shoulder Press
75% x 5
85% x 3
95% x 1+

WOD:

"Annie"
50-40-30-20-10

Double Unders
Sit Ups

Time

Team Squat off

Wednesday 2011 06 22

Skill:
Cleans
75% x 5
85% x 3
95% x 1+

WOD:
"Team Squat off"
Back Squat (155/135)
Front Squat (115/95)
OHS (95/65)
Cleans (115/95)

Snipper

Tuesday 2011 06 21

Skill: MB Cleans 3 x 10
HSPU 3 x 10
...
WOD"Snipper"

3 rds of..
25 Wall balls (20/14)
25 Burps
25 MB Cleans (20/14)
800 m run

For time.

This WOD is a very especial one, even though Bret Snipper was not from the Valley a friend of ours at RCF has asked me to honor him. Why is it special?? Because Bret, while he served overseas, he was not killed by an enemy bullet, bomb, or ...other. He was killed by American greedy and ignorance. HOW? Bret was diagnosed with PTSD, a disease that many of our men and women are being diagnosed with after serving and protecting our country. Why is this still special? Because Bret, like many of US are ignored by society, and see PTSD as not been an injury or a wound sustained from direct combat, when in fact it is. It is a wound or injury or illness sustained from the SHIT we see out there. Many people in society only see it on their play station or on TV. Bret after serving his country became ILL, but his pain was unbearable that he decided to take his own life. Bret Snipper, was a hell of Corpsman, an outstanding individual, and loyal AMERICAN.
Society fails to recognize that what we have is indeed a serious wound that may never be cured, I in fact was diagnosed with such, PTSD. I in fact attempted suicide several times and ended up in hospitals. I in fact still suffer from such moments at times, but thanks to God, my family, friends, and my will to continue I can control it. I do suffer at times, my family suffers with me, and my kids have seen me. So I know what Bret Snipper may have possibly gone through.
So on this day, let’s not just remember those that have died in the battle field from a bullet or from a bomb, but also those of US that have left our souls, spirits, and minds in those God forsaken lands, while we fought for what many claim to be an unjust war or a bad political agenda, for it may be so, but who will answer when the country calls for help…YOU???

Bar Walk

Monday 2011 06 20

WOD:

3 rounds of:

20 KB Swings (70/50)
15 Dead Hang Chin ups
30 yd. Over Head Bar Walk (135/95)

more....

Congratulations to Coach Dog for Representing RCF at 2011 Crossfit Games Regionals!!!!!

The Dog Special-Deluxe

Wednesday 2011 06 15

SKILL:
Back Squats and Shoulder Press70%x 3
80% x 3
90% x 3+

...WOD
"DOG SPECIAL - DELUXE"

As Many Rounds As Possible in 10 minutes of...

21 Sumo Deadlifts High Pull (75/45)
8 GI Janes
12 DB Thrusters (30/20)

EVA

Tuesday 2011 06 14

WOD:

"EVA"
5 rounds for time of:

800m Run
30 2pood Kettlebell swings (70/50)
30 Pull ups

Good Monday

Monday 2011 06 13

Skill:
Deadlifts
70% x 3
80% x 3
90% x 3+

...WOD
50 Pull ups
10 Wall balls (20/14)
40 Med Ball Sit ups
20 Push Ups Hand release
30 Box jumps (24/20)
30 Knees to elbows
20 Burpees
40 Wall balls (20/14)
10 Pull ups

For time.

Grace

Friday 2011 06 10

Skill:
Back Squat65%x 5, 75% x 5, 85% x 5+

...WOD
"Grace"
30 Clean & Jerk (135/95)
For time.

We are continuing our benchmark WODs. We are almost done.

Let's do this.

Can you handle 7 rounds?

Thursday 2011 06 09

Skill: Shouder Press65%x 5
75% x 5
85% x 5+

WOD
7 rds of...

10 1-Arm DB Thrusters (30/20)
20 Push ups Hand release
10 Box Jumps
100 m Sprint
20 Leg Raises

For time.

Sleds

Wednesday 2011 06 08

Strength:
Cleans
65% x 5
75% x 5
85% x 5

WOD:
Team WOD of 4 or 5

200 m. sled pull
100 m. broad jump
100 m. buddy carry
100 wall ball shots
200 m. overhead tire carry

2 rounds for time

Running

Tuesday 2011 06 07


Skill:
3 min AMRAP of...
7 Power Snatches (65/45)
...7 Facing Bar Burpees

WOD1 mile run x 2rds, 3 min rest between rds

Narim

Monday 2011 06 06

Strength:
Deadlifts
65% x 5
75% x 5
85% x 5+

WOD"Narim"

As Many Rounds As Possible in 10:16 min of..

6 Deadlifts (185/115)
3 Handstand push ups
11 KB swings (50/35)

*This WOD is to introduce our newest member of our family my Duaghter Leyah Narim who was born 6-3-2011 @ 10:16 am. Welcome to CrossFit Narim.

Let's do this.

Sumo means "compete" in Japanese

Friday 2011 06 03

Strength:

5/3/1 Back Squat
40% x 5
50% x 5
60% x 5

WOD:

100 SDHP (Sumo Deadlift High Pull)
30 Burpee Box Jumps
50 SDHP
15 Burpee Box Jumps

For Time

Nicole

Thursday 2011 06 02

Strength:

5/3/1 Shoulder Press
40% x 5
50% x 5
60% x 5

WOD:

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round.

If you think you're fit....

Wednesday 2011 06 01

Strength:

5/3/1 Squat Cleans
40% x 5
50% x 5
60% x 5

WOD:

10 Wall Walks
20 Burpees
30 Clean and Jerks (95/65)
40 Back Extensions
50 Knees to Elbows
10 OHS (95/65)
20 KB Swings (50/35)
30 WBS (20/14)
40 Sit-Ups
50 Air Squats
50-m Sandbag Run (80/60)

For Time


This WOD knocked everyone down a notch or two. It definitely leaves you with the desire to improve.