Wednesday, March 10, 2010

Pam has been on a PR tear lately. Here she is setting a new PR on the back squat.

We all know the feeling Len.

Our newest and youngest member (12 y.o.) Thomas working his pull-ups.

Strength:
Back squat 3-3-3-3-3
For those with an established 1RM you can use these percentages:
3@63%
3@70%
3@77%
3@85%
3@93%

Conditioning:
"Annie"
50-40-30-20-10 reps for time of:
Double unders
Sit-ups

For some "Annie" inspiration watch CrossFit firebreather Chris Spealler in action:

Tuesday, March 8, 2010

WOD:
3 rounds for time:
Run 400 meters
25 box jumps (24"/20")
8 push presses (135#/95#)

Scale box height and push press weight according to your strength and fitness level.

Monday, March 8, 2010

Team RFM
Oran, Robert, and Frank will be representing RFM this weekend at the CrossFit Sectionals/Hawaii's Fittest Athlete competition. It will be real interesting to see where we stack up compared to the rest of the state.

Strength:
Power Clean 3-3-3-3-3

Conditioning:
21-15-9 reps of:
Front squats @ 75% of bodyweight
Pull-ups

Scale front squat load and pull-ups assistance as needed.

Saturday, March 6, 2010

For time:
21 Hang Power Cleans (55% of 1RM)
21 burpees
Run 200 meters
15 Hang Power Cleans (55% of 1RM)
15 burpees
Run 400 meters
9 Hang Power Cleans (55% of 1RM)
9 burpees
Run 800 meters

Friday, March 5, 2010

Calm before the storm

Strength:
Dips 5-5-5-5-5

Ring dips, bar dips, or bench dips.

Conditioning:
AMRAP in 10:00:
7 front squats
7 push presses
7 sumo deadlift high pulls

Men's load 95#, women's load 65#. Scale as needed.