Roaring Fork Crossfit

Pre WOD

Front squat

5-5-3-3-1-1

Workout of the Day

“Rahoi”

12 minutes as many rounds as possible:

12 box jumps

6 thrusters (#95/#65)

6 bar facing burpees

Workout of the Day

Complete the following for time:

30 HSPU’s

40 pullups

50 kettlebell swings (24kg/16kg)

60 situps

70 burpees

Pre WOD

Deadlift

Beginner 3-3-3-3-3

Experienced 1-1-1-1-1-1-1

Workout of the Day

15 min AMRAP:

7 push press(#135/#95)

10 OHS(#135/#95)

15 Abmat or GHD situps

Happy 51st B'day to Rob Mobilian. The Mobilian clan celebrates completing a favorite WOD of Rob's called "Sevens"

Pre WOD

2K row for time

and

1000 single unders

Workout of the Day

5 rounds for time:

15 med ball ceans

12 box jumps

Pre WOD

Choose a weakness movement and complete 1-3 rep on the minute for 10 minutes

Workout of the Day

CrossFit Games Open WOD 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

Workout of the Day

“Chelsea”

Complete 1 round of the following every minute on the minute:

5 pullups

10 pushups

15 squats

Congrats to Mike Armstrong, the only RFCF athlete to acheive a perfect score of 30 on "Chelsea"

Tough Mudder registration

Here is the page that has been set up for everyone to register for the Tough Mudder event. Get signed up and stay tuned for more details. The registraton price will go up so sign up as soon as possible so we can get the team organized.

Pre WOD

Squat clean 5-5-3-3-1-1

Workout of the Day

For time:

10 deadlifts (#275/#185)

50 double unders

Post WOD

3 X max reps T2B or K2E

Pre WOD

Tabata dips

Workout of the Day

8 rounds for time:

10 burpees

15 alternating jumping lunges

20 double unders

25 yard shuttle run (5 X 5 yards)

Rest 90 seconds between rounds

I want to bring your attention to a few upcoming events coming soon to RFCF.

Crossfit Games Open

The CrossFit Games season is a three-stage test of fitness. It is comprised of the Open, Regionals, and the world championship, the CrossFit Games.

The season kicks off with the Open, anyone in the world can register to compete. On February 22nd, the first workout of the 2012 Crossfit games open will be announced to the public

Each week from February 22-March 25, an Open workout is posted and everyone does it. They have the choice to have their performance validated at a CrossFit affiliate, or submit a videotape of their performance to the Games website.

The Open’s top 60 athletes in each region move on to the second stage of the competition, regionals. Each Regional will be a three-day competition. Seventeen Regional competitions, covering the entire world will take place each weekend from April 27 to May 27. At the Regional level, individuals are judged, reps are counted for each workout. No more than three men and three women will advance to the third and final stage of the competition – the CrossFit Games at the Home Depot Center in Carson, Calif. The 2012 Games will run from July 13-15.

We will be doing the CF Games Open workout every Thursday at RFCF as our WOD. These workouts should be very inclusive for everybody to complete. Even if you have never had any desire to do Crossfit competitively, I would encourage all of you to register, do the workouts, post your results, and see how you stack up against the other 100,000 + who are expected to register and compete. Register here.

The Open will consist of five workouts over five weeks. There will also be additional gym time made available for those doing the Open workouts who miss Thursdays.

Spring Paleo Challenge

We will begin a new Paleo challenge to run from April 1st until the end of May. Dr Scott Tesoro has offered to organize this years challenge. Whether your goal is weight loss, better performance in the gym, overall health and wellness, or all of the above, nutrition is the foundation.  Paleo is a lifestyle way of eating that will provide the most crtical component to acheive these goals. Use this as a tool to get yourself in the best shape of your life by summer. More details will be coming soon.

Tough Mudder

A signup has begun in the gym for the Tough Mudder event to be held June 9th. This week we will create a team on the Tough Mudder site and pass along the info so everyone will be able to go and individually register. Go here for more information.

Pre WOD

Back squat 5-5-5-5-5

Workout of the Day

“Randy”

For time:

75 snatches (#75/#45)