We want to say thank you to all who helped over the weekend with the removal of the walls at the gym. We imagine that everyone will agree that it was a huge improvement and it wouldn’t have been possible without all of the helping hands.
We have a few things left to tidy up, so thank you also for your understanding as we finish this project.
Oh yah, don’t forget to forget about the USDA food pyramid and pay closer attention to the pyramid below.
There were four stations: Rowing 500 Meters, Box Jump burpees (24″/20″), Thrusters (95/55), Ring Dips
Each team had one person at each station to start. The rower determined when the switch would occur, when they finished the 500 Meters, they would yell out their team name and everyone would know to switch. Nick oversaw the rowing station and reset each rower for 500 Meters after each person rowed. This ensured that we had and accurate time, in seconds, for each and every row.
There were four rounds with approximately 15 seconds rest between each station as it would take this amount of time to record the score for the station and get the next person strapped into the rower. To clarify, each person did each exercise four times. The row was scored in seconds and the other modalities were scored in reps.
The final score was derived by taking total reps on all modalities divided by total seconds on all rows.
We were ready for the unknown and unknowable. Adam's rower broke a few strokes into his leg, we quickly adapted and made due with a pallet and a piece of 2x4.
Box jump burpees, everybody loves them!
Ethan and Dave show their pearly whites. Tate is a smoker...
Erica, shown here on the rings, brough her boyfriend, Brian. Welcome Brian, we hope to see you again soon.
Wooley, Travis and Max battle through the thrusters.
Here is the data:
Team Jen
Total Time: 43:11
Total Reps: 813
Total Seconds Rowing: 1905
Score: .427
Team Wooley
Total Time: 41:28
Total Reps: 876
Total Seconds Rowing: 1912
Score: .458
Wooley and her boys.
Team Lauren
Total Time: 40:57
Total Reps: 749
Total Seconds Rowing: 1852
Score: .404
Lauren and her boys.
Team Wooley came in first place. Examine the data. Is this a fair way to score? Why or why not? Leave a comment…
We will be holding the Saturday AM workout at the gym, not at the park, tomorrow at 8:00am.
“From time immemorial, mankind has struggled for existence against the hazards of the elements, wild animals, pestilence, and a common enemy, fellow man. The determining factor in his agility to cope with the environment has rested largely up on the individual’s own physical prowess, mental alertness, and general well being, for history records the story of a survival of the fit.”- From Mass Exercise, chapter 1, The Need for Physical Education, United States Naval Institute, 1943
Pre WOD
Pick your own PR (personal record) Friday
Workout of the day
50-40-30-20-10
Pull-Ups
Sit-Ups
KenZ's cheering section
KenZ in action
Our newest members to RFCF. Introduce yourself, welcome them, and help show them the ropes when you see them in class
“It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people. Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the patriotic zeal, the independence and freedom of her people were at their height. Athletic professionalism for the few and a lack of strenuous participation among the many brought about a decline in the national physical stamina and a consequent decline in the power of Greece. The same may be said of the great Roman Empire and of Egypt. History indicates, too, that a decadent nation realizes the costly blunder it has made only after defeat at the hands of a physically superior enemy. A period of reorganization follows and attempts are made to imbue the nation with the need of physical improvement.”
- “Gymnastics and Tumbling”, Aviation Training Division, Office of the Chief of Naval Operations, US Navy, 1944.
We will soon be adding one or two daytime classes and are looking to our members for input as to which times are most desirable. Please leave a comment, send us an email or provide us with a formal recommendation in person. You guys are the best!
Pre WOD
500 meter row for time
Workout of the Day
As many rounds as possible in 12 minutes:
3 Burpees
6 Ring dips
9 Box jumps (24″/20″)
Post WOD
50 Kettlebell swings
Krista doing band assist ring dips
Match and Kort enjoying the best part of the day.......when the WOD is over
We will soon be adding one or two daytime classes and are looking to our members for input as to which times are most desirable. Please leave a comment, send us an email or provide us with a formal recommendation in person. You guys are the best!
We’ll soon be adding a few shake weights to our equipment inventory. Stay tuned!!
Pre WOD
5 x 5 Overhead Squat
Workout of the day
Five Rounds for Time:
5 Press (95/65)
10 Push Press
15 Push Jerk
Keith is back in action after his trip to Arizona where he visited a CrossFit Gym in Phoenix.
Warming up the engines.
Bree goes to show that, even when all hope seems lost, people can improve! Nice form, Bree! (Her favorite OHS station, no?)
Lauren and Erin with good form on the Kettle Bells.
Erin, Sandi and John hitting the Elements WOD with fervor.Travis meets the abmat.Lauren and Erin with good form on the Kettle Bells.
We will soon be adding one or two daytime classes and are looking to our members for input as to which times are most desirable. Please leave a comment, send us an email or provide us with a formal recommendation in person. You guys are the best!
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