Workout Of the Day (Monday October 31, 2011)
| Technical: | 5 x 5 Clean Pulls |
|---|---|
| For Time: | 10 x 10 m Walking Lunges (115/75)5 x 5 Push Press (115/75)
5 x 10 Back Squats (115/75) 100 m OH Carry (115/75) *Every 10 m of walking lunges, alternate between 5 push press and 10 back squats. Once at the end of the 100 m, OH carry it back. |
| Stabilization: | There’s enough stabilization work in today’s WOD |
| Details: | There will be some construction going on today, hopefully it will all be finished by the afternoon classes, but if not, I apologize in advance for the clutter.
Happy Halloween! |
My Great Web page
Workout Of the Day (Saturday October 29, 2011)
| Technical: | 5 x 5 Push Press |
|---|---|
| For Time: | Three Rounds of:
500 m Row 50 Air Squats 10 Push Press (135/95) |
| Stabilization: | 100 Knees to Elbows |
| Details: | Post thoughts to comments |
Workout Of the Day (Saturday October 29, 2011)
| Technical: | 5 x 3 Front Squats |
|---|---|
| For Time: | 21, 15, 9 of:
DB Power Snatch Right Arm (45/30) DB Power Snatch Left Arm (45/30) Box Jumps (30″/24″) DB Thrusters (45/30) |
| Stabilization: | |
| Details: | We now have Honey Milk! It is a great post workout source and protein with some natural sugars to get you feeling better sooner! Six different flavors and they all taste great! Just $3.00 a drink!
Post thoughts to comments |
Schedule
Yes, we are aware that the schedule for morning classes is not up yet. We ran a three week trial for the morning classes that were on the half hour. It seemed to be a a bit more successful for accomadating more people. I will post the scedule for next week within a few hours today.
Also, there will be many structural changes in the gym, be patient! We are getting a new rack system and some other new toys… You can actually thank the Groupon promos for the additions! I know some of the “core” group of clients may not have been too excited about the inundation of clientele filling up space, but guess what, you’re getting new toys that you’ll learn to hate so much, an more people have become RCF!
Thank you for your patience, Happy training!
Workout Of the Day (Friday October 28, 2011)
| Technical: | 3 x 20 Ball Slams |
|---|---|
| For Time: | OC Throwdown WOD #2:
15, 12, 9 Cleans (155/105) 30, 24, 18 Pullups |
| Stabilization: | Tabata Situps |
| Details: | Post thoughts to comments |
Workout Of the Day (Thursday October 28, 2011)
| Technical: | 3, 2, 1, 1, 1 Snatch Balance |
|---|---|
| For Time: | PAY ATTENTION!!!!!
Complete Three Rounds of the Following: 10 Power Snatch (115/75) 3 Rounds of: 3 Burpee over bar 6 Pushups 9 Air Squats |
| Stabilization: | 5 x 20 secs Seated KB Hot Potato |
| Details: | We have finally received our new t-shirt order and also have some sweatshirts! The T-Shirts are awesome and were made by one of our own clients, wear them proud! The T-Shirts are just $20 and the Sweatshirts are $35!
Post thoughts to comments |
Workout Of the Day (Wednesday October 26, 2011)
| Technical: | 5 x 3 OHS |
|---|---|
| For Time: | Four Rounds of:
25 Wall Ball 300 m Run 15 DB Push Press (45/30) |
| Stabilization: | 5 x 12 Secs Hollow Rock |
| Details: | This is a potential shoulder blaster, USE YOUR LEGS!!!!
Post thoughts to comments |
Workout Of the Day (Tuesday October 25, 2011)
| Technical: | 4 x 6 Deadlifts
3 x 20 KB Snatch |
|---|---|
| For Time: | “Susan”
100 Ball Slams |
| Stabilization: | 50 Pistols |
| Details: | Post thoughts to comments |
Workout Of the Day (Monday October 24, 2011)
| Technical: | 5 x 3 Cleans |
|---|---|
| For Time: | Five Rounds of:
6 Hang Power Cleans (185/115) 12 Knee To Elbows 200 m Row |
| Stabilization: | 75 KB Sit ups |
| Details: | Great weekend this weekend for RCF, first off, Edgar and Evelyn Hernandez from Mike’s Gym came to visit Midtown Strength and Conditioning, we had 7 of our people go take the Olympic Lifting Clinic and all had great things to say!
In other news for Olympic lifting, the Don Wilson Golden West Meet occurred this weekend, we had three RCF’ers compete, and three RCF’ers medal! Not bad for some CrossFitters that are recreational Oly Lifters! Major congrats to 12 yr old Shea who was by far the youngest competitor and probably had the best form. She went on to clean and jerk,with ease, over her body weight, while Wes went up in weight class to still pull a medal, nice work guys!!!
Post thoughts to comments |
Workout Of the Day (Friday October 21, 2011)
| Technical: | 3 x 8 Back Squats |
|---|---|
| For Time: | Taken From OC Throwdown, WOD #1:
10 min AMRAP: 75 Double Unders 50 Box Jumps 25 Push Press (105/70) |
| Stabilization: | Tabata Prone Iso’s 8 x 20 secs |
| Details: | Post thoughts to comments |