21 Apr

Barbell work for week of 4.21.14


  • Day 1 – Wednesday Strength Class
  • Day 2 – Thursday Strength Class
  • Day 3 – Barbell Patterning (below)

Barbell Patterning this Week
Front squats — 3 sets (this is additional squat work ONLY IF your Power clean > your full squat clean)

  • Set 1 = 3RM
  • Sets 2 and 3 = 3 reps @ 90% of Set 1

Snatch and Jerk Work (~15-20 mins; EMPTY BAR)

  1. 3-position Overhead squat (quarter, half, full — stand after each position): 3 sets of 4 reps (12 total squats per set)
  2. Snatch balance: 3 sets of 10 reps
  3. Press-unders (press directly into bottom of overhead squat): 3 sets of 10 reps
  4. Tall snatch with NO HIP MOVEMENT (start with bar in hip crease and shrug up with shoulders, traps and elbows while pulling immediately into the squat; hips and legs impart ZERO momentum on the bar): 3 sets of 10 reps
  5. Press from split: 3 sets of 10 reps
  6. Press into split: 3 sets of 10 reps
21 Apr
by: Published in Uncategorized

WOD 1: 5 rounds for time of:

30 Double Unders or 20 Kick Outs
6 Shoulder to Overhead (95/65)
6 Pull Ups
6 Burpees
6 Toes to Bar
6 Push Ups

WOD 2: 5 rounds for time of:

30 Double Unders or 20 Kick Outs
5 Shoulder to Overhead (135/95)
3 Muscle Ups
6 Burpees
9 Toes to Bar
12 Push Ups


Let’s define rhabdomyolysis…

Rhabdomyolysis is the breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood. These substances are harmful to the kidney and often cause kidney damage (merriam-webster).  Otherwise known as “Rhabdo”, this condition can come from many sources and affect humans and animals alike.  Despite of causation, the breakdown of muscle tissue can lead to some serious kidney damage and should be taking very seriously.  A while back CrossFit came under fire after an article, CrossFit’s dirty little secret, was published in the Huffington Post.

The reality is that Rhabdomyolysis has never been a secret in the CrossFit community.  CrossFit has been publishing articles with respect to this condidtion since 2005 in order to bring the attention and consideration it deserves.  This is a real and fortunately rare side to pushing your body beyond its limits (especially if you are a beginner)

Proper form, coaching, and self awareness as well as common sense are the best tools to prevent this condition.  Keep an eye out on the blog for the rest of the week as we discuss symptoms and susceptibilities!

Fun stuff,










20 Apr
by: Published in Uncategorized


WOD:  For time:

100 Burpees


Hey, at least it is not a marathon…

Speaking of marathons, if you have a moment from this momentous occasion and have wondered what it took to organize an event of this magnitude click here to get a review of the Boston marathon by the numbers.  Good luck to all runners and I hope you guys have a wonderful and safe Marathon Monday!

3, 2, 1…GO!,



These are your RCBB runners.  Text  #345678 and then the bib number to receive updates!

Megan Barrows:  26030
Lindsay Durr:  32006
Sean McCue:  31042 (11:25 starting time)
Arielle Ocasio:  27609 
Chad Verry:  31081
Megan Elizabeth Flood:  25899
Michael Gilbert:  35780 (13th year in a row)
Lori Webber:  27372
Dawn Leaness:  17125  (10:25 AM start time)
Lori Carpenter:  30130
Eddie Dzialo:  31233

Page 184 of 492« First...102030...182183184185186...190200210...Last »


Contact Us