Jan
31
2010
admin
Crossfit defines core strength very differently than most. Being able to stabalize (maintaining the natural structural integrity and shape of your spine) while under a load is the ultimate definition of core stregth
“A hundred times every day I remind myself that my inner and outer life depend on the labors of other men, living and dead, and that I must exert myself in order to give in the same measure as I have received and am still receiving.”
- Albert Einstein (1879-1955)
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Jan
29
2010
admin
Truth in motion: Part 4 : The US ski teams road to Vancouver Pre WOD 30 strict Knees to elbows
Workout of the Day “Karen” For time: 150 Wall ball shots
Post WOD 3 Rope climbs
Congrats to Mike G and Blake. Mike took 2 minutes off his previous best “Karen” and Blake set a new PR by nearly 2.5 minutes. Crossfit is an evidence based program. The load you move times the distance you move it, divided by the time it takes you equals your power output. The more power you can generate, the more fit you are…..Period. We train for real life work capacity. Mike and Blake have shown evidence based proof that they have improved their work capacity by 20-25%
Correction: Blake took nearly 3 minutes off of his PR
The girls increasing work capacity
Crystal, just out of Elements, is already showing dramatic increases in her squat depth
Results
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Jan
28
2010
admin
Pre WOD Reverse Tabata L-Sit
Workout of the day 3-3-2-2-1-1-1 Reps of Back Squat
Post WOD 50 Mountain Climbers
Mountain Climbers - Ken Z. shows good range of motion, Bree, once again takes a shortcut. We love you, Bree , RFCF wouldn't be what it is without you.
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Jan
27
2010
admin
“Truth In Motion” Part 3: Passion
Congrats to Jake Zamansky on being named to the US Olympic team yesterday Pre WOD Tabata dumbbell thrusters (20#/10#)
Workout of the Day 5 minute plank hold 10 burpees for each break in form at the end of 5 minutes
Take as many breaks as necessary, but each break may only be 10 seconds
Less breaks=less burpees
Post WOD For time: 500 double unders
or
1000 single rope skips
Dave owed no burpees for this WOD. 5 minute plank hold with no breaks. Jake also completed the plank with no breaks. Awesome job guys!
Erica and Deanna holding tough
Results
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Jan
26
2010
admin
“Truth In Motion” Part 2 : Engineering Speed
Pre WOD 5 x 3 Weighted Pull-Up
Balance on toes between sets.
Workout of the day 25-20-15-10-5 Reps of:
KB Swings (24kg/16kg)
Pull-Ups
Post WOD Tabata “V” Position
Military Record 20 minutes 25 seconds
The Playing Field
Frank giving it his all.
Samurai
Focus
Resultados
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Jan
26
2010
admin
A warm welcome to all new Elements members: Kelly, Erik, Cole, Chase, Andrea, Patsy and Match Pre WOD 5-3-1 Deadlift with Handstand holds between sets
Workout of the day 3 Rounds for time:
10 OHS (75/55)
20 Pistols
30 Push-Ups
40 Sit-Ups
Post WOD 30 Back Extensions
OHS Baby, Yeah!
Results. Our biggest day yet, 35 athletes! And the wall comes tumbling down...
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Jan
24
2010
admin
“Truth in Motion” Part 1 Teaser
When they say Jake, it’s Cabondales’ own Jake Zamansky
Look for parts 2-5 this week as we countdown to Vancouver!
Happy Birthday to my beautiful wife Susanne! Her encouragement, support, and sacrifice are a big part of what and why RFCF is today.
Thanks Baby ,I love you!
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Jan
23
2010
admin
Pre WOD 3 x 5 Press
Workout of the day Two Teams of Four:
Bork’s Ass Kickers: Bork, Blake, Adam and Roger
Crystal’s Krushers: Crystal, Bree, Dave and Edgar
Four Stations of the following modalities:
Box Jump Burpees
200M Row
Kettle Bell Swing (16/12)
Plank Hold
One team member works at each station for the amount of time it takes the rower to row 200M, then everyone advances to the next station.
20 Minute Workout, score is total reps of box jump burpees and kettle bell swings.
Yeah Buddy!
Results. Crystal's Krushers come out on top.
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Jan
22
2010
admin
Pre WOD Paralette Work
Workout of the day “Jackie” 1000 Meter Row
50 Thrusters (45/35)
30 Pull-Ups
Post WOD 30 Push-Ups
Results
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Jan
21
2010
admin
Pre WOD 5 x 3 Clean and Jerk
Workout of the day 3 Rounds for Time:
10 Clean and Jerk (135/95)
20 Burpees
Post WOD 50 Abmat Sit-Ups
Chandoline Loves Wall Ball
Debby Rows as Chandoline Swings the Kettle Bell
5:30pm Class Getting After It
Results
1 comment | posted in WOD
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