Tuesday, July 22, 2014

Al's Games Update

AWESOME JOB "LIL' SPARTAN"!



It was an exciting day for Al as he competed in the CrossFit Games Masters Competition. The highlights include Al setting a 50 lb deadlift PR at 425 lbs and winning the handstand walk! He currently stands in 12th place and has another big day ahead of him with 2 tough workouts scheduled. The first is a 1000 meter row followed by 5 rounds of 20 pull-ups and 7 push jerks at 125 lbs. The second is a medball clean/burpee couplet where he will perform 21-15-9 reps of 70 lb ball over-the-shoulder medball cleans and burpees. Once again we can all watch the competition and cheer him on via live feed at games.crossfit.com. GO LIL' SPARTAN!!!

SCHEDULE REMINDER:

Please note the changes to today's schedule







Workout for 7/23/14:

In 2:30:
Run 200 meters
10 thrusters
Max burpees in remaining time

Rest 2:30 between rounds. Repeat for a total of 4 rounds.
Score is total number of burpees completed.

Al's First Event - Deadlift Ladder

Al kicks it off with a 425lb. Deadlift PR!!!

Kats, Barbara, Lori and Kolbi are front and center cheering Al on!

Monday, July 21, 2014

GO AL!

GO AL!!!
Tuesday our own Al Duarte makes his debut at the CrossFit Games! He has worked long and hard to get there and we can't say enough how proud we are of him. The events Al will be facing on Tuesday are the deadlift ladder, max distance handstand walk, 100 meter sled drag, and run/rope climbs. Wednesday's challenges include the row/pull-ups/push jerks and medball clean/burpee workouts. Thursday he faces a chipper workout and a yet to be announced final workout. You can follow him by watching the streaming video of the Masters competition at games.crossfit.com. All of RFM is cheering for you Al! Kick some ass!

Workout for 7/22/14:
A. Weighted pull-ups 3-3-3-3-3

B.  Three sets for max reps of:
30 seconds of Double-Unders
30 seconds of Rest
30 seconds of Dumbbell Ground to Overhead
30 seconds of Rest
30 seconds of Row Sprint
30 seconds of Rest

Sunday, July 20, 2014

SCHEDULE NOTICE:
Due to coaching availability there will be some changes to the class schedule for the week of 7/21 - 7/25 only:
  • There will be no 5:45 am class on Monday 7/21 and Wednesday 7/23
  • There will be no 8:00 am class on Wednesday 7/23 and Friday 7/25
  • On Wednesday 7/23 and Friday 7/25 there will be a single afternoon class at 5:00 pm, rather than the usual 4:30 and 5:30 pm classes. 
  • On Thursday 7/24 open gym will be from 5:30 - 6:30 only. 
Workout for 7/21/14:
A. Overhead squat 3-3-3-3-3

B. For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall balls
Dips (ring/bar)

Thursday, July 17, 2014

Friday 7/18/14

Notice: There will be no 5:45am class until next week Friday

A. 2 cleans + 1 jerk x 5 sets
(work up to your heaviest set of the day)

B. 5 rnds:
8 Burpees over the bar
8 Deadlifts (40-50%)
8 Toes to bar