Uncategorized Blog
29 Aug
by: Published in Uncategorized

Team WOD: For time: 2 rounds of:

30 Front Squats VS 200M Row
30 Shoulder to Overhead VS 200M Row
30 Back Squats VS 200M Row
30 Thrusters VS 200M Row

Each person has to do everything.

Select your own weights.

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The rules…

One athlete has the barbell
One athlete has the rower
Those athletes try and complete their tasks as quickly as possible
It’s two rounds so that everyone does everything
You can rest as needed between challenges
You can change weights between the different barbell movements

Good luck,

CG

==

 

 

28 Aug
by: Published in Uncategorized

Team WOD: For time:

21 Thrusters (95/65) (each)
21 Pull Ups (each)

Isabel: 30 Power Snatch (135/95)

15 Thrusters (95/65) (each)
15 Pull Ups (each)

Grace: 30 Power Clean and Jerk (135/95)

9 Thrusters (95/65) (each)
9 Pull Ups (each)

==

RCFBB Summer Social…

Where:  Lawn on the D
When:  3 – 6 PM
Who:  You and your RCFBB peeps
Why:  Because the paleo challenge starts soon

That’s a  pretty good reason why,

CG

==

 

CrFit Oncm liked this post
27 Aug
by: Published in Uncategorized

Pre WOD: 12 min AMRAP of:

5 Shoulder Press
5 Ring Dips
10 Push Press
10 Hanging Shoulder Blade Retractions
30 second High Plank Hold

Press and Push Press happen at the same load and should be increased after each completed round

WOD:  August Baseline 2015 Remix: For time:

1 min AMRAP of:

5 Burpees then Back Squat (115/75) AMRAP

Rest 30 seconds

1 min AMRAP of:

5 Burpees Front Squat (115/75) AMRAP

Rest 30 seconds

Continue until you reach 110 reps

==

Now I know what you are thinking…

What could be better than doing a ton of Burpees?  What could be better than adding a bunch of Front Squats and Back Squats to them?  What could possibly be better than doing those things with some anxiety-inducing speed as you race against the clock?  The answer:  Almost anything.  Almost anything is going to be better than doing today’s workout.  Almost anything will be more relaxing and joyous than today’s WOD.  Almost anything will let you enjoy your summer without walking funny.

Lucky for me you guys are up for almost anything,

CG

==

26 Aug
by: Published in Uncategorized

WOD: 1 round of:

7 Deadlifts (155/105)
7 Handstand Push Ups
7 Power Cleans (155/105)
7 Ring Dips
7 Thrusters (155/105)
7 Pull Ups

Rest 2 minutes

2 rounds of:

6 Deadlifts (135/85)
6 Handstand Push Ups
6 Power Cleans (135/85)
6 Ring Dips
6 Thrusters (135/85)
6 Pull Ups

Rest 2 minutes

3 rounds of:

5 Deadlifts (115/75)
5 Handstand Push Ups
5 Power Cleans (115/75)
5 Ring Dips
5 Thrusters (115/75)
5 Pull Ups

==

It’s my (actual) birthday (again)!!!…

In case you didn’t get me anything, I want you to know that I forgive you (I guess…).  Not just that, but, I got you all a gift:  redemption in the form of fitness.  About a month ago, we did one of our “long” workouts and I had completely overshot it.  A lot of you guys liked it nonetheless, but I still felt like it was a million tads too much.  Today, the reps and rounds have been altered in one way or another, but I am hoping that you guys like it all the same.  That is my gift to you.

Just wait until Christmas,

CG

==

25 Aug
by: Published in Uncategorized

Pre WOD: 20 mins to complete 5 sets of:

3 Deadlifts

12 Sit Ups after each set of 3

Try and go heavier than last time

WOD: 15-10-5 reps for time of:

Deadlifts (225/155)
Handstand Push Ups

For every 30 seconds this workout takes you, perform 3 Burpees

10 minute time limit

==

It’s my (legal) birthday today…

Don’t panic!!!  There is still plenty of time to get me a gift.  Maybe you can get me some perfect deadlifts today for my birthday.  Or maybe you can get me some PR’s for you for my birthday.  How about you push yourself in a way you have never done so before for my birthday!  All of those things would be great.

A Tesla Model X would also be an acceptable present,

CG

==

24 Aug
by: Published in Uncategorized

Pre WOD: 12 min AMRAP of:

10 Ring Rows
1 Strict Pull Up
3 second L-Sit

At the end of the round, the Ring Rows stay the same, but add 1 more Strict Pull Up and 3 seconds for the L-Sit

WOD: EMOTM for 4 minutes:

5 Box Jumps (24/20)
5 Front Squats (95/65)
10 Double Unders

Rest 90 seconds

EMOTM for 3 minutes:

6 Box Jumps (24/20)
6 Front Squats (95/65)
20 Double Unders

Rest 90 seconds

EMOTM for 2 minutes:

7 Box Jumps (24/20)
7 Front Squats (95/65)
30 Double Unders

Rest 90 seconds

EMOTM for 1 minute:

8 Box Jumps (24/20)
8 Front Squats (95/65)
40 Double Unders

==

Coming to an end…

The sun is starting to rise a little later and set a little earlier.  We know that terribly cold things are going to be happening soon!  If you and your loved ones have not yet been to the beach, there is still time!  Gather up what you can and just go!  Go!!! Before it’s too late!

:(,

CG

==

CrFit Oncm, Silvio Simani liked this post
23 Aug
by: Published in Uncategorized

Pre WOD: 20 mins to find:

Heavy triple of Hang Power Snatch

WOD: For time:

100 Double Unders
50 Wall Balls (20/14)
40 Kettlebell High Pulls (20/14) (20 each side)
30 Burpees
20 Hang Power Snatch (145/90)
10 Reverse Wall Climbs

==

Happy Monday everyone…

Let’s have a look at the week:

Monday:  Almost my birthday (this stuff)
Tuesday:  Almost’er my birthday (more EMOTM sprints)
Wednesday:  Congratulations to you!  It’s my birthday! (mini Diane)
Thursday:  It’s my real birthday!!! (I get some workout redemption)
Friday:  Saddest day of the year :( (running / shoulders)

It’s mostly a good week,

CG

==

CrFit Oncm liked this post
22 Aug
by: Published in Uncategorized

Team WOD: For time:

2500M Row

Partners switch every 15 unbroken Thrusters (95/65)

You can only row and/or rest when in the Front Rack position

==

A favorite…

This WOD is fantastic.  Sundays are fantastic.  Ergo, WOD’s are Sundays.  I am pretty sure I am unto something, but it needs just a bit more work.

Enjoy my almost birthday,

CG

==

 

21 Aug
by: Published in Uncategorized

Team WOD: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/12)
70 Walking Lunge Steps
70 Knees to Elbows (100 Kick Outs)
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders

WOD: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

==

Uncommon…

If you have been itching at getting some alone time on the weekend workouts than today is for you.  Mind you the filthy fifty workout demands plenty from you.  So, if you are going solo, prepare to be solo for a while.  Those last three exercises in particular are extra fun when you can’t share them with anyone.

Bon appétit,

CG

==

 

20 Aug
by: Published in Uncategorized

Pre WOD: 12 min AMRAP of:

1 Turkish Get Up (each side)

Before going down:

5 One Arm Swings
4 One Arm Cleans
3 One Arm Press

20 V-Ups after doing both sides

WOD: For time:

400M Run
21 Shoulder Press (95/65)
400M Run
15 Push Press (135/855)
400M Run
9 Push Jerk (185/115)

==

Sorry guys…

I  had to do some last minute changes to ensure you got the absolute best out of today and out of this week.  I thought about it while I saw people do the Wall Balls from yesterday.  Your legs will thank me!

Hope you didn’t stay up late for it,

CG

==

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