Ranger-CrossFit

Monday 2010 02 08

Skill:

• Over Head Squat: 5 – 5 – 5 – 5 – 5

WOD:

• 50 Push ups
• 50 Sit ups
• 50 m Lunges
• 50 m Sprint

         3 rounds for time

Sorry for the late post everyone, I am sure everyone has been wondering what was in store for today, right? Well today is simple, but yet tough.

Congrats and job well done to all the Ranfers that went to the All American 10 k, in Edinburg this Weekend. Sorry I couldn’t be there, but I did bring something back with me, which is gonna be of great benefit for all of us. Thanks to Raul, Polly, Mya, Michelle, Art, Vanessa, Marcos, Caro, and I am not sure who else, I wasn’t there and they didn’t tell me who else was there. But thanks to all who attended and represented RCF.

CrossFit Endurance and Running. I am now certified in CFE, I will introducing the new running technique slowly this week. I will also have a running clinic, probably this weekend. There is a lot of information for everyone, runners, bikekers, swimmers, and triathletes. How to train for races, even two weeks out. You no longer have to run and train for miles and hours at a time, and get injured while training. It is all about running and riding mechanics, and energy efficient. Those of you that are interested let me know and we can set up for this Saturday. It will include:

• Running mechanics
• Nutrition for athletes
• Programming and training for races
• Training for triathlons
• Shoes to wear
• How to apply CF WODs to your training
• We will also talk about swimmers, bikers, and triathletes
• LOTS OF DRILLS!!!!
• It will be free for RCF members, if anyone else wants to do this clinic there will be a small fee. I am not sure of how long it will take, for I took it in two days, do I will try to give you all the general and important stuff.

Also, I am gonna start training for a 10k in Harlingen on February 20th. If you wanna start training let me know, I am gonna start doing CFE WODs and new running technique.

Another big race I am hoping to do is Beach To Bay in Corpus Christi, May 15th. This will be my 4th year going. Last year we had 5 teams (lot of work) but we had fun (for the most part), the All Female team got 10th over all and the All Male came in, I think in top 50th. This year my goal is to have 2 or more teams to compete in top 10. Of course if you just want to go for the FUN of it, you can still join us in training and on the actual event. This event does take a  lot of work, much coordination, so I am asking for runners who are committed and will want to have fun, and NO DRAMA please had enough of that last year. I could also use some volunteers for before and during race.

Friday 2010 02 05

Skill:

• Wall Ball Shots: 5 – 5 – 5 – 5 – 5
• Practice the FROM, with partner. Alternate every set till all 5 sets are done.

WOD:

• 600 m Ranger Buddy Run
• 60 WBS (20#/14#)
• 400 m Ranger Buddy Run
• 40 WBS
• 200 m Run Ranger Buddy Run
• 20 WBS

 You will be placed in teams of 2 by the COACHES. Once put in teams, you will practice the WBSs together during the skill. Then during the WOD you will do as follows:

3….2….1…GO…Both athletes will run together, but only one carryies the Ball (however you want or can), for 300 m. Then exchange the ball and again running together, BOTH run another 300 m, this will be the 600 m Ranger Buddy Run. After you both finish the 600 m RBR TOGETHER, you will each do 60 WBS, (YES, EACH ATHLETE WILL DO 60), but never allowing the ball to rest for more than 3 seconds, you must alternate as soon as you get tired, then your buddy continues on his count until both do their 60 reps. AGAIN YOU ONLY DO 60 REPS EACH. This will complete first round. Then go onto the 400 m run, and do 40 WBS, and then 200 m and 20 WBS. CALL TIME!!

Penalty for resting more than 3 seconds will be 1 – 8 count push up. Penalties to be completed after the WOD.

Here, so you can get motivated while you run. You will not get as tired…..

http://www.youtube.com/watch?v=Skgbs2r_iLE

http://www.youtube.com/watch?v=upw7zz0UiqE

http://www.youtube.com/watch?v=bMBnANkd9rc

TEAMWORK:

Team work is unique, yet not seen much. Team work is working together as a team to accomplish a task. In a team each individual must contribute equally to the over all mission, task, or objective. The strengths are utilized for the benefits of the team, and the weakness are compensated by the other’s strengths. In Team the Letter “I” does not appear, meaning YOU do not do the work alone, nor do I. With you my Team of Coaches, I wouldn’t be able to function efficiently. With out YOU the athletes, we wouldn’t be able to coach. With out the coaches, you couldn’t improve on your fitness to this levels. So WE are a Team. We are a family. And we must support each other. During a WOD or during personal hardship. The less we focus on ourselves, the more you will see the weaknesses of others and ovelap them, bring forth the TEAM and Family.

We must help each other during the Warm ups, skills, getting equipment, or putting it back. Cleaning our BOX, or fixing it up. You need at home, asks your team, ask your family, we will be there. Our neighbor or community is in need then lend out a helping hand. Use your strengths, your knowledge, to help others, and not for a reward, but because we are a Team a Family.

Suffer together, adn laugh together, enjoy it togethe and feel the pain together. This WOD will test your TEAMWORK, and your selfless service.

Are you a Team Player or are you an “I”ndividual?

Thursday 2010 02 04

Skill:

• Dead Lift High Pull – 30 reps
• Do at your own pace, start slow working on Full Range of Motion (FROM), then start increasing speed to fulll out DLHP.

WOD:

• Toes to Bar (T2B)
• DLHP
• Burpees

     21 – 15 – 9      For time

This WOD even kicked my Butt…

 http://www.youtube.com/watch?v=H38KamKYHOw

Carlos…this WOD for you, Buddy!!!….lol..

After you are done with this WOD go and thank Carlos from CrossFit Houston, for passing on the pain and punishment. I borrowed this WOD from him. We don’t have the Pull Up bars yet, so we will modify it. But be sure we will do it again, Rx’d, but if you doubt the pain, well don’t, it is still gonna hurt….BADDDDD….Just do your best and great Mr. Pukie with open arms. Just like we had one of our athletes yesterday, I won’t say Abraham’s wife’s name, but she said she met Mr. Pukie at home….good job, get used to it Katryn….(oops sorry,I was thinking out loud)

On another note, this weekend as most of you know, we will be doing the Edinburg All American 10 k. Several CrossFitters from RCF will be attending, to include my wife, will be  running it or we will just to support our runners and pass out info on RCF. Our goal is to run as a group, with a Guidon or Flag representing RCF. If anyone is interested in joining our team, please let us know. I won’t be here this weekend. I will be in Corpus attending the Endurance and Running cert, so I can come back and add to the punishment…I mean to the program….lol…

Again, everyone is doing awesome, continue the hard work and keep your head up. Help each other and “Never leave a fallen Comrade….” I am proud of every single one of you.

Also, tomorrow I will be sending out an email and will post on website, our Plans for the Gran Opening, asking for volunteers for that day, and donations to help a program I am currently involved in helping 16 families and their kids involved with Violence, drugs, and other issues. We are doing an over night retreat for the parents; given them tools, information, and presenters to help them deal and over come their adversity. I will be one of the main presenters and organizers of such program. I have already donate the funds from the T-shirts we sold, so thank you guys for your support. We will have more T-shirts coming in this week, if you did not get one yet. So, more information on all this will follow tomorrow as email or as blog, or both.

Michelle, I heard you did an awesome job. I can see here you did push yourself. Keep up the good work and you will get to places you didn’t think you could. Wait to go Ranger!!

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

Rangers Lead the Way!!!

Wednesday 2010 02 03

Instructor Lead Warm up (ILWU)

Instructor Lead Skill (ILS)

• Push ups
• Squats

WOD:

• 7 Front Squats (135#/95#)
• 7 Sit Ups
• 7 Box Jumps (24#/20#

12 minutes AMRAMP

Kepp up the great work guys, everyone is doing awesome.

So when you think you are tired, hurt, or too sore to do CrossFit!! Think again.

http://online.wsj.com/video/disabled-marine-keeps-fit-doing-crossfit/0390AB90-0A4E-4D6D-BE4E-005AAC467F5B.html

Any Questions? Alrighty then, let’s CrossFit.

Rangers Lead The Way!!

Tuesday 2010 02 02

Skill:

• Thrusters or Deadlifts: 2 – 3 – 3 – 3 – 3 – 3

WOD:

• 5 Push Press (95#/63#)
• 7 Dedlifts (225#/150#)
• 21 Double Unders

5 rounds for time

BatGirl Doing Push Presses!! Hey maybe she will join our coaches in sleeping like Bats later.

Several notes for today:

1. We will no longer have visitors during the week. Now that the On-Ramp will no longer be on Saturdays, visitors can come by Saturday to Open Gym, from 9:00 am to 1:00 pm. Visitors are only allowed to come once per quarter. Anything more than that, they must sign up for the On-Ramp. This is to eliminate trying to teach some one for one day, and they might no be sure if they actually want to join, and so it takes away from the athletes who are already here and have gone through the On-Ramp. Please make sure that we try to remember this when inviting friends or family members as visitors.

2. I will try to explain the $200 On-Ramp fee and the monthly membership for ALL who did not take advantage of the $80. This is for future reference when you are explaining to friends and family about CrossFit and our BOX, because I have had lots of calls from individuals and they ask about the fees, and why it is the way it is.

• First, you all know what the training entitles, right? No other gym will give you this kind of training. All the training and preparation for the actual CrossFit classes is intense and is essential for your progress. New members, will be getting personal training for much less than at a regular gym and of better quality.
• Second, when they sign up at a GLOBO gym, as we call them, they have to pay a membership fee, with a contract from one to 3 years. If you know a lot about about fitness then you might get lucky and get a good work out once in a while and maybe some results. If you don’t know anything about fitness you can just walk around the gym, try to mimic others, who are usually talking to their buddies, watching themselves in the mirror, or texting while resting between sets. SOOO if you want to get a trainer to try to help you, even though they get their routines from muscle and fitness Mags, they will charge you any where between 35 to 50 an hour AND they teach you nothing. You will do the same routine day in and day out. You might get some reults, but it will take 3 to 6 months, and well you have to pay over $3000 just to learn, NOTHING.
• In our BOX or any BOX in the world, COACHES are in love with CrossFit, they have paid thousands of dollars to get some real training by real coaches, who have years of experience. They will be with you at all times, from the day you come to our/their BOX and then even bother you while you at work, home, or school; telling you stories of their boring life to motivate you, like in these BLOGS….lol. Coaches are always trying to be creative, improve themselves in order to help you improve. They care about your health and fitness, and not your money or sales. The only numbers we care about, is your PRs. Or how fast you can do FRAN. Besides that, we don’t care how many people we have per class or total. We don’t promote or advertise, because we waste our time and money, thinking about you, your health, and your technique. Coaches help each other, whether they are in the same BOX or they live accross the country or even the World.
• At our BOX and around the World, we create families. We have fun and we become friends. We bbq together on the weekend, while making our BOX look better. We welcome athletes suggestions and we enforce positive attitutes. We don’t modify things for you because we feel sorry for you or want you to do something, but we modify because we want you to actually learn and do things correctly, so that YOU can get better everyday. We are gonna push you, not so that you can just stay with u s, but because we believe that you CAN do anything and everything. YOU, the member, the ATHLETE…..ARE CrossFit.
• AND LASTLY, THIS IS NOT LIKE P90X, INSANITY, H.I.T., BOOT CAMPS, or any other cool fitness FAD or trend out there. we are CROSSFIT!!!!!

             SOOO, this is the way the cookie crumbles!!!

3. The rules will be posted this week around the BOX, and you must read them and adhere to them. Violation of rules can be as much as removal from BOX with full refund of the present month. Rules are made to follow and keep order. We distinguish ourselves from other fitness centers and/or gyms, and want to create a healthy fun enviroment. The only Cockiness and/or attitute is from ME and that is it. (LOL) You will learn, train hard, and like the tortorous WODs that I come up with, or that I borrow from friends of other BOXes. So far I am happy with all athletes, except a few questionable ones, but I hope that they get on board quick or this train will go on by with out them. I hope that everyone is enjoying themselves, we have alot more to cover and to do. we haven’t even touched the tip of the Iceberg in CrossFit, this is all technique and endurance, just to get you ready for WODs like Fran, Murph, Karen, and other fun WODs.

Hope to see you all this week. Keep your head up and DON’T GIVE UP, WITH OUT EVEN TRYING SOMETHING FIRST.

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

Rangers Lead The Way!!!