Ranger-CrossFit

Tuesday 2010 03 09

Skill:

• Snatch (Coach lead practice of the Snatch movement)
• Running Drills (Coach lead Practice of the Running Mechanics)

WOD

“Ranger WOD”

• 400 m Run
• 50 Air Squats
• 25 Knees to Elbows
• 20 yd Guerilla Walk
• 50 Elevated Push ups
• 200 m Run
• 50 Wall Ball Shots (14/20)
• 25 Over Head Squat
• 50 Double Unders

          For time

This is our very own Benchmark. Since we have done this WOD before, on our first day at the BOXm let’s. Everyone seemed to do very well today, 90% of the athletes improved from the first time. Awesome job guys. Keep up the good work. Tomorrow we got a very good WOD. So don’t miss you are all gonna like this one.

Monday 2010 03 08

Skill: Snatch

• We will be working on the snatch movement all this week. The Snatch is a very rounded movement and easy to learn if taken one step at a time.

WOD:

“Diane” (Sorry everyone, I made a mistake again on the WODs name, Lack of sleep again…Sorry It will not happen again, it is “DIANE”, and actuality I don’t think the name matters, it still kicks your A$$, doesn’t it?)

• Deadlifts (225#/150#)
• Hand Stand Push Ups

           21 – 15 – 9 for time

This week we will be doing benchmarks. Since we did PRs last week, I think it is only fair to do a complete WOD. This has been only 2 months for most athletes, for some more others less. And I feel that we should see where we are at to our fitness levels, so we have done PRs and now benchmarks. So everyone do your best, as you always do in CrossFit. See you all this week.

Friday 2010 03 05

WOD:

• Jump rope
• KB Swing (30#/20#)
• OHS (95#/65#)
• 800 m run

              This events complete our PR Week guys. Everyone did awesome. I know for a fact that you have even surprised yourselfs, am I right?  Again max reps for all 3 events, 5 minute cut off time. No rest, on JR you can reset when your rope tangles. But no rest. For the 800 m run, all out effort. You will have 3 minute rest between events.

Everyone has done rgeat this whole week. Hope we all got to do our PRs. Next week we will have a surprise for everyone the whole week. Do n ot miss we will have some good WODs. We will be doing benchmarks all week. These are complete WODs which have been already design by HQ, RCF, or other affiliate. Do not miss or you will miss all the fun

Next week we will start training for the UTPA DL competition on April 14th, 2010. If you are interested please let us know and we will set you up for the training WODs to increase your DL. I know we have some of the best athletes in the Valley, especially females you guys are Womeninals. (LOL)

The following week March 15th, 2010. We will start training for the Beach to Bay Marathon relay, we have some names but if anyone else wants to join us let us know, for we have to pay the fees ASAP. And start setting up the teams. We will have try outs for the competitive teams, who ever wants to actually compete to place  at the race.

Again, I cannot express how proud to be an owner and coach of our athletes. We have some of the best athletes around. Lots of heart, discpline, will, and comaradie. Thank you all for being such good sports and doing your best. Also for allowing us to coach you to new levels. I know I have said it before, but you guys are the ones who make up Ranger CrossFit. At this time, we have opened as an affiliate for 2 months and we are over 100, thank you guys for choosing RCF as your training facility, for what ever you goals are.

Ranger CrossFit: “The Valley’s Leading Experts in Health, Sports, and Elite Fitness”

Rangers – Lead - The – Way!!!

Thursday 2010 03 04

WOD:

• Deadlift 1 RM
• Front Squats (95#/65#)
• 800 m run

          This is the second time we have done DL in last 2 months and we already had many athletes break records. The most has been an increase of 80 lbs. Our top Female 235lbs and our eldest of athletes Emmy 95 lbs on the DL, a new PR. We will have pictures uploaded at the end of the week. To all athletes congrats and awesome job guys, keep it up.

Wednesday 2010 03 03

WOD:

• Push ups
• Sit ups
• Thrusters (95#/65#)
• 100 m OH weighted lunges

Push ups, sit ups, thrusters have a cut off time of 5 minutes. You will do max reps and record time. During lunges you are allowed to rest but weight will not rest on the ground. Plate must be kept close to chest in hands. You can rest as much as you want, however it is your PR.

You must record all times, reps, and weight in your journal and be as honest as possible.