Ranger-CrossFit

Friday 2010 03 12

Skill

• Running Mechanics

                               or

• Oly lifts skill

WOD

“Houston Crippler”

• 30 Back Squats @ your own Body Weight
• 1 mile run

               For time

Again, thanks to Carlos for this WOD. This is Houston’s very own Benchmark. This will complete this week’s benchmarks and next week we will continue with our regular scheduled WODs. These last two weeks were planned to test you in all areas of fitness. I hope that you all have taken advantage of these two weeks. We will be returning to all this events in the months to come to, check your progress. It might be distributed through out a month or two, but it will be done. CrossFit is the only program or place where you can measure your progress physically and not by a scale. Progress is in your health, fitness level, and your will to continue to work hard at any one thing and all things at the same time.

“If you do not like SUCCESS, then CrossFit is not for you.” In CF we must go through some uncomfortable times, through sweat and sometimes tears. You will meet Mr. Pukie from time to time. You will be sore from time to time. However the return you will get from your efforts,  is the ultimate gift that you can give to yourself. CF is the only place where people care about you, whether you come to RCF go to Houston or go to Japan. They will push you and coach you, and make sure that you get results. However, RESULTS ARE NOT GUARANTEED, THEY ARE EARNED. We cannot give you anything, but good training, proper instructions, and motivation; you must get all that and create your own body, your own fit and healthy lifestyle.

Again, lets enjoy this WOD and show Houston that we love good challenges.

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

Thursday 2010 03 11

WOD

“Karen”

150 wall ball shots (20#/14#) for time

Here are some of the photos from the past 2 weeks. I am sorry I haven’t been updating the pix, but I have been extremely busy. I am trying to catch up to a lot of things. However, we do not need pictures to show how wellour Athletes are doing. Again, everyday we take a huge step forward. We are making big gains in every area of health, fitness, and our personal life. Many of you have seen big results in weight loss, strength, coordination, stamina, improvement on technique, and one big one, FLEXIBILITY. Flexibilitty is one of the most important areas to work on. Without flexibility you are more prone to injury. But with good flexility you will gain strength, which in turn will allow you to move more weight, run faster, and do exercises through the full ROM. You will get stronger and loose weight, get tone, and reach your goals faster. You are able to have a better Range Of Motion (ROM). There is two ways to get more flexible in CF. 1. warm up correctly by doing all the drills properly with out taking shortcuts nor skipping anything, do not get lazy. 2. Stretch real good and properly after your WOD, do not wait too long or your muscles will get cold. You want to stretch when your body temperature is high and the blood is flowing. To be able to get a good a stretch in all the muscular system. Do not neglect your stretch. Even if you are in a hurry to leave and get to work or get your kids to school, take 5 minutes to stretch and prevent from getting injured later.

Some of our Athletes rather not see themselves working out.

Good job Katryn on getting over the bar.

Wednesday 2010 03 10

Skill: Continue to work on Snatch movement w/ coach

WOD

“Isabel”

30 reps of Snatch for time (135#/115#)

We are forming teams for Beach to Bay Marathon relay on May 15th, 2010 at Corpus Christi, TX. We will start training next week. We will be doing 3 to 4 times a week. CFE and long runs will be onm the weekends. Saturday and/or Sunday. We have reserved hotel rooms already. We are looking for sponsors for this event. Please pick up a sponsor letter at the BOX.

The Snatch is very good exercise for the whole body work out, if done properly. So it is essential that you are 100% alert during the skill practice during this clock of instructions.

Also next week our schedule will change a little. Wednesday we will be closed for the morning classes (5:30am to 8:30 am) and Friday we are closed for the afternoon classes (5pm to 8pm). We will be open Saturday for regular open gym.

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

Rangers Lead the Way!!

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.