Roaring Fork Crossfit

Pre WOD

Run loop

Find your 1 rep max overhead squat

Workout of the Day

As many rounds as possible in 10 minutes:

10 Wall ball shots (#20/#14)

20 situps

10 Kettlebell swings (32kg/16kg)

Kallee hitting a new PR

JD and Frank swinging the man maker KB's

Results

Pre WOD

3 X 5 Heaving snatch balance

Workout of the Day

” Jackie “

For time:

1000 meter row

50 thrusters (#45/#30)

30 pullups

Welcome back Connie!

Dani in her first WOD

Results

To be completed for time:

Partner 1 does a kettlebell waiters walk the length of the field while partner 2 does as many squats as possible, then switch.

Partner 1 Bear crawls the length of the field while partner 2 does as many burpees as possible, then switch.

Front/lateral partner pushup jump length of field and sprint back.

Both partners then carry a med ball the length of the field and upon arriving at the far end, complete 100 partner med ball situps, and return the ball to the start point.

Finish with:

100 partner kettlebell swings

100 partner med ball pass arounds

Congrats to Lari and Joanne for being the fastest team of the morning!

Suprisingly, the bear crawl was judged to be the hardest half of the bear crawl/burpee combo

D and Bree hit the partner pushup jumps

Belinda and Darcy

As you know, on Fridays our pre WOD is pick your PR (personal record). The only stipulation to this is you must pick from a category in which you do not currently have a number. This assures that at some point you will have all the categories filled in,  and also forces you to practice and work on your weakness movements.

The only problem we have with this is the boards take up considerable amounts of wall space, and soon enough, our walls will be nothing but PR boards.

Our solution to this is going to be PR logbooks for everyone. I’m researching this now and hopefully will have them ordered soon. There will be bookshelves dedicated to holding your PR books and you can leave them right at the gym. They will be designed so that you will not only be able to record all the PR’s currently on the boards, but all the benchmark workouts and more. Keeping track of your workouts, PR’s, and efforts in the gym is a valuable yet under utilized tool at RFCF. Crossfit is an evidence based fitnes program so it is important to keep track of your progress and gains by keeping a log book. Everyone will be required to keep a log book and we will begin to hand them out with each new Elements group.

Depending on the cost, we may provide them to you. Or more likely, they will be provided at minimal cost, our cost only, no markup.

Also, The Crossfit Games are in full swing this weekend with all of the competition being broadcast live online. If you want to see some incredible atheletes competing in some grueling events, tune in here and watch the action live.

Pre WOD

Pick your PR

Workout of the Day

For time:

5-10-15-10-5

Press (#75/#45)

Ring dips

Pushups

HAPPY BIRTHDAY MEGAN!

This WOD sneaks up on you fast

David finishs his workout as RX'd. Great job Dave!

Results

Pre WOD

Press 5 X 5

Workout of the Day

7 rounds for time:

7 Deadlifts (#135/#95)

7 Box jumps (24″/20″)

Post WOD

50 Abmat situps

Results

Pre WOD

Tabata Superman to hollow body position

Workout of the Day

” Chelsea ”

Every minute on the minute, do 5 pullups, 10 pushups, and 15 squats.

Your score will be either a perfect 30. Which means you were able to complete a full round every minute for the 30 minute duration, or it will be two numbers. The first being how many minutes you were able to maintain the one round a minute pace, the second being how many total rounds you completed during the 30 minutes.

Nice kip Car

Results

Pre WOD

Tabata plank hold

Workout of the Day

” Elizabeth ”

For time:

21-15-9

Cleans (#135/#95)

Ring dips

KenZ and Blake doing Clean instruction

Sue's cleans looking very good in her first high rep Oly lift WOD

OK Frank, we've talked about this haven't we?

Results

Pre WOD

Tabata pushups

Workout of the Day

400 meter walking lunge

Sorry for the lack of updates the blog this week. I was out of town most of the week on a camping/rafting trip. Thanks to all of the trainers for keeping things well covered this week.

Roaring Fork Crossfit has been very fortunate to have had Match and Kirsten Murphy as members and  as trainers. We wish them farewell as they head off back home to Australia with the ambitions of beginning 2 new families. One of their own, and the other being a new Crossfit family.

Match and Kirst have applied and been approved as a new Crossfit affiliate in Australia…… Crossfit Cooee! For all of us who have spent time with them in and outside of the gym, you can’t help but notice their enthusiasm and passion for Crossfit. It’s that passion that will lead them on their new journey in life.

I’d be lying if I’d say I’m not disappointed to see them leave. They’ve been a real asset to RFCF, great friends, and we’ll all greatly miss their presence in the gym, but we send with you our best wishes, support, and gratitude for all you’ve contributed to RFCF. I have no doubt you will be wildly successful with Crossfit Cooee.

Post any messages or well wishes to Match and Kirst to comments

Pre WOD

Dynamic warmup

Workout of the Day

” Bree’s Dirty Thirty Birthday WOD”

For time:

Run 300 meters

30 Overhead walking lunge steps (#45/#25)

30 Wall ball shots (#20/#14)

30 Pullups

30 Overhead squats (#95/#65)

30 Kettlebell swings (24kg/16kg)

Run 300 meters

30 Thrusters (#95/#65)

30 Abmat situps

30 Box jumps (24″/20″)

30 Push press (#95/#65)

30 Burpees

30 Power cleans (#95/#65)

Run 300 meters

Happy birthday Bree!