"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