Roaring Fork Crossfit

Pre WOD

Front Squat 5 X 5

Workout of the Day

3 rounds

Each round will  consist of 5 one minute intervals of:

Max # of tire pounds

Max # of thrusters

Max # of pullups

Max # of situps

Max # of  hanging squat  snatchs

No rest between exercises

Rest 1 minute between rounds

Total reps of all 3 rounds will be your score

Drake hitting the pullups in his first Crossfit workout. Nice job Patrick

Matt and John

Michelle from New Jersey dropped in tonight. Look at that open body kipping position. Can you tell she's a gymnast? She banged out 33 pullups on her first set.

Results

Pre WOD

“ Death by 10 meters “

Run 10 meters the first minute, run 10 meters twice the second minute etc…and continue adding 10 meters each minute until you can no longer keep up with the clock

Workout of  The Day

10 rounds for for time:

10 Dumbbell  push press

10 Dumbbell jump and shrug

10 Mountain climbers

This was not a named workout but after watching its effect on everyone, we decided that "Death by Dumbbell" would be appropriate

Results

Pre WOD

Find your 1 rep max weighted pullup

Then, do 5×5 pullups with 50% of your max

Workout of the Day

3 rounds for time:

Run 400 meters

4 Squat clean thrusters (95#/45#)

8 alternating knees to elbows/kipping pullups

12 dumbell snatchs (35#/20#)

16 clapping pushups

Matt with a 75# weighted pullup. Combined with his body weight, that's about a 275# pull. Strong!

Results

Pre WOD

Overhead Squat 5 x 5

Workout of the Day

7  rounds for time:

3 Knees to elbows

6 Wall ball shots

9 Sumo deadlift highpulls (75#/45#)

Sam leaves us tomorrow to head back to Michigan State. It was great to have you this summer Sam, you made great progress! For his final WOD, Sam was dying to try "Murph" (Run 1 mile, 100 pullups, 200 pushups, 300 squats, run another mile) while wearing a 20# weight vest. He did Lt Michael Murphy proud by absolutely crushing it with a time of 46:20.

Isabel nailed her first unassisted kipping pullup tonight, at 6 months pregnant! Iz has been one of our most commited members and I was really proud to see her hard work pay off.

Results

Pre WOD

Reverse Tabata L-Sit

Run 400 meters for time

Workout of the day

As many reps as possible in 15 minutes

1 rep consists of:

Squat clean

Left leg lunge

Right leg lunge

Push press

Scott just out of our last Elements group

Lucas hitting his first WOD after completing Elements last week.

Results

 

Pre Wod

Find your 1 rep max clean

http://www.vimeo.com/2145884

 Workout of The Day

“ Jackie “

For time:

1000 meter row

50  45# thrusters

30 pullups

Scott has found his rhythm and is knocking out the kipping pullups now. Nice work Scott

Results

Rest Day

RFCF member John  ” Mad Cow ” Hembel tearing up the streets of San Francisco for Audi. Pay attention when you’re watching TV, the US version of this commercial is popping up everywhere. John has clocked  in at just over 153 mph on skis!

Saturday workout in the park 

Five stations will be set up at the 4 corners and center of the field.

At each station, a team of two will perform as many reps as possible in 1 minute.

Station 1 will be max # of sledge hammer tire pounds

Station 2 will be max # of Mountain Climbers

Station 3 will be max # of Kettlebell swings

Station 4 willbe max # of pushups

Station 5 will be max # of tire jumps

All 5 stations will be completed consecutively. The clock  stops only long enough to run between exercises. On call of “rotate,” the athlete/s must run to next station immediately.

The completion of all five stations = 1 round. The workout will consist of 3 rounds with a 1 minute rest between rounds.

Sam and Neddy hitting the Mountain Climbers

John and Edgar

Working the sledge hammers

up down up down up down up down........

John and Edgar completed 1037 total reps of work while Sam and Neddy completed 872 total reps of work. Nice job on a tough workout guys!

Reminder: Saturdays  workout will be at the Willits soccer field @ 8:oo AM

 “Our workouts are competitive events.  The strength and value of CrossFit lies entirely within our dominance of other athletes.  This is a truth divined through competition,  not debate.”                                                                                                                                                       

Pre WOD

Back Squat

5-3-2-2-1

Workout of The Day

For Time:

5-10-15-10-5 (75#/45#)

Press

Dips

Pushups

2009 CrossFit Games: CrossFit Community by Marty Cej and John Buffone – video [wmv] [mov]

Results

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Pre WOD

3 rounds:

Dumbell Complex (35#/20#)

Deadlift x 3

Hanging power clean x 3

Push press x 3

Front squat x 3

Workout of The Day

5 rounds for time:

5 Dead hang pullups

10 dumbell-snatchs  (35#/20#)

15 Box jumps

Run 400 meters before start of the 5 rounds and after completion of the 5 rounds

Results