It is amazing to look back and see how far we've come in 2009. This whole thing started with just Kristi and me CrossFitting out of our garage. Now we have a growing, thriving CrossFit community and will be soon training out of a new box! We want to take this time to express to each and everyone of you our most sincere thanks for working so hard in the gym and having so much fun out of it.
To all of our RFM family:
Caitlin
Kats & Lori
Kehau & Frank
Mary
Tara
The Macadangdangs - Kim, Kalaheo, and Kehau
The Yen's - Nalu, Ro, Kainalu, Kawelau, and Emma
Oran & Barbara
Yaju
Pam
Dave
Kristine
Bubba & Seun
Happy New Year!!! Here's to even bigger and better things in 2010!
Yours in elite fitness,
Robert & Kristi
Thursday, December 31, 2009
Tuesday, December 29, 2009
Wednesday 12/30/09
Skill:
Practice hang power clean
WOD:
For time:
200 kettlebell/dumbbell swings
Use a weight that is appropriate for you current strength and fitness level.
Practice hang power clean
WOD:
For time:
200 kettlebell/dumbbell swings
Use a weight that is appropriate for you current strength and fitness level.
Monday, December 28, 2009
Tuesday 12/29/09
Skill:
Burgener warm-up
WOD:
"Running Jackie"
For time:
Run 800 meters
50 thrusters (45#)
30 pull-ups
Burgener warm-up
WOD:
"Running Jackie"
For time:
Run 800 meters
50 thrusters (45#)
30 pull-ups
Sunday, December 27, 2009
Monday 12/28/09
Tonight we were joined by Jocelyn, Dave, Marlene, and Bryan from Saskatoon, Canada. Jocelyn and Dave are the owners of CrossFit BRIO. They all crushed the WOD tonight. Awesome job everyone!Strength:
Today wraps up our first MEBB cycle. We have seen some good PR's set in the squat and deadlift, now go for a new PR in your press!
Press 1x5
1 @ 70%
1 @ 77%
1 @ 85%
1 @ 93%
1 @ 100-101% - go for a new PR!
Metcon:
AMRAP in 3 minutes:
Deadlift (bodyweight) x 3
Push-ups x 6
Squats x 9
Rest 1 minute. Repeat for a total of 5 cycles.
Friday, December 25, 2009
Saturday 12/26/09
The crew turns out for the post-Christmas WODStrength:
Back Squat 1x5
1 @ 70%
1 @ 77%
1 @ 85%
1 @ 93%
1 @ 100-101% - go for a new PR
If you don't know your back squat 1 RM, take the weight you used the last time we did back squats, add 5 pounds, and perform 3 sets of 5 reps.
Metcon:
20-15-10-5 reps of:
Box jumps
Push Press (40-50% of bodyweight)
Jumping.......
...and pushing!
Thursday, December 24, 2009
Tuesday, December 22, 2009
Wednesday 12/23/09
A little motivation before some heavy deadlifts:
The Iron by Henry Rollins
Strength:
Deadlift 1x5
1 @ 70% of 1RM
1 @ 77% of 1 RM
1 @ 85% of 1 RM
1 @ 93% of 1 RM
1 @ 100-101% of 1 RM - go for a new PR!
Metcon:
21-15-9 reps of:
Kettlebell swings (55#/35#)
Pull-ups
The Iron by Henry Rollins
Strength:
Deadlift 1x5
1 @ 70% of 1RM
1 @ 77% of 1 RM
1 @ 85% of 1 RM
1 @ 93% of 1 RM
1 @ 100-101% of 1 RM - go for a new PR!
Metcon:
21-15-9 reps of:
Kettlebell swings (55#/35#)
Pull-ups
Monday, December 21, 2009
Tuesday 12/22/09
Dave and Robert enjoying the post-WOD aftereffects.WOD:
3 rounds for time of:
Run 400 meters
20 knees to elbows
10 ring dips
If you cannot do knees to elbows do hanging knee-knee ups. If you are unable to do ring dips substitute bench dips. Make sure that you get full depth on all your dips (shoulders below elbows).
Sunday, December 20, 2009
Monday 12/21/09
K-Mac's press
Strength:
Shoulder Press 3x5
3 @ 63% of 1RM
3 @ 70% of 1RM
3 @ 77% of 1RM
3 @ 85% of 1RM
3 @ 93% of 1RM
This is a shoulder press, knees must remain locked out throughout, no dip and drive allowed.
If you don't know your 1RM, take the weight you used the last time we performed shoulder press, add 5 lbs, and perform 3 sets of 5 reps.
Metcon:
5 movements, 5 reps, 5 rounds, 1 bar
5 rounds for time of:
5 deadlifts
5 bent over rows
5 hang power cleans
5 thrusters
5 push-ups with hands on bar
Use same barbell load throughout. Suggested weight is 135# for men, 65# for women. Scale to your current strength and fitness level.
Saturday, December 19, 2009
Sunday 12/20/09
One of the best things about CrossFit is the great community. We have met so many awesome CrossFitters from around the world. The greater CrossFit community has been representing at CrossFit RFM lately. In the last couple of weeks we have had members of these affiliates stop by to join us for WOD's:
CrossFit Estes Park
CrossFit Edmonton
CrossFit East Sacramento
CrossFit Neptune
CrossFit Allegiance
CrossFit 949
It's been a great experience meeting you all and getting to train along side you.
Strength:
Back squat 3x5
3 @ 63% of 1 RM
3 @ 70% of 1 RM
3 @ 77% of 1 RM
3 @ 85% of 1 RM
3 @ 93% of 1 RM
If you don't know your 1RM, take the weight you used the last time you did back squats, add 5-10 pounds, and perform 3 sets of 5 reps.
Metcon:
Tabata push-ups
Rest 1:00
Tabata sit-ups
Rest 1:00
Tabata squats
CrossFit Estes Park
CrossFit Edmonton
CrossFit East Sacramento
CrossFit Neptune
CrossFit Allegiance
CrossFit 949
It's been a great experience meeting you all and getting to train along side you.
Strength:
Back squat 3x5
3 @ 63% of 1 RM
3 @ 70% of 1 RM
3 @ 77% of 1 RM
3 @ 85% of 1 RM
3 @ 93% of 1 RM
If you don't know your 1RM, take the weight you used the last time you did back squats, add 5-10 pounds, and perform 3 sets of 5 reps.
Metcon:
Tabata push-ups
Rest 1:00
Tabata sit-ups
Rest 1:00
Tabata squats
Friday, December 18, 2009
Saturday 12/19/09
We were fortunate enough today to be joined by Lu and Annie from CrossFit Allegiance and Dave from CrossFit Neptune. Not only did they do a kick ass job on the WOD, but Lu gave some of our members some killer coaching on their hang power cleans and kipping pull-ups.Skill:
Hang power cleans
Push press
Push jerk
Metcon:
AMRAP in 10:00 of:
7 Hang power clean to overhead (95#/65#)
7 Pull-ups
Thursday, December 17, 2009
Holiday Schedule
Sat 12/19 - 9 am
Sun 12/20 - 9 am
Mon 12/21 - 9 am, 5 pm, 6 pm
Tues 12/22 - 9 am, 5 pm, 6 pm
Wed 12/23 - 9 am, 5 pm, 6 pm
Thurs 12/24 - CLOSED
Friday 12/25 - CLOSED
Sat 12/26 - 9 am
Sun 12/27 - 9 am
Mon 12/28 - 9 am, 5 pm, 6 pm
Tues 12/29 - 9 am, 5 pm, 6 pm
Wed 12/30 - 9 am, 5 pm, 6 pm
Thurs 12/31 - CLOSED
Fri 1/1 - CLOSED
From Saturday 1/2 to Monday 1/4 our WOD's will be called "The Big Move" and will feature lots of heavy lifting and real functional movements. We would appreciate any help we can get.
Sun 12/20 - 9 am
Mon 12/21 - 9 am, 5 pm, 6 pm
Tues 12/22 - 9 am, 5 pm, 6 pm
Wed 12/23 - 9 am, 5 pm, 6 pm
Thurs 12/24 - CLOSED
Friday 12/25 - CLOSED
Sat 12/26 - 9 am
Sun 12/27 - 9 am
Mon 12/28 - 9 am, 5 pm, 6 pm
Tues 12/29 - 9 am, 5 pm, 6 pm
Wed 12/30 - 9 am, 5 pm, 6 pm
Thurs 12/31 - CLOSED
Fri 1/1 - CLOSED
From Saturday 1/2 to Monday 1/4 our WOD's will be called "The Big Move" and will feature lots of heavy lifting and real functional movements. We would appreciate any help we can get.
Wednesday, December 16, 2009
Thursday 12/17/09
WOD:
Run 800 meters
Rest 2:00
Run 400 meters
Rest 2:00
Run 200 meters
Time each run individually.
Dave is a trainer at CrossFit Neptune in Tucson, AZ and a local boy at heart. He will be training with us while he is home for the holidays. Welcome Dave...and those are some sick times on today's WOD!
Bubba sporting a solid one-handed handstand....and some nice socks!!!
Run 800 meters
Rest 2:00
Run 400 meters
Rest 2:00
Run 200 meters
Time each run individually.
Dave is a trainer at CrossFit Neptune in Tucson, AZ and a local boy at heart. He will be training with us while he is home for the holidays. Welcome Dave...and those are some sick times on today's WOD!
Bubba sporting a solid one-handed handstand....and some nice socks!!!Tuesday, December 15, 2009
Wednesday 12/16/09
Max Effort:
Deadlift 3x5
3 @ 63%
3 @ 70%
3 @ 77%
3 @ 85%
3 @ 93%
Metcon:
"Annie"
50-40-30-20-10 reps of:
Double unders
Sit-ups
Scaling options once again provided by CrossFit Brand-X:
Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
Deadlift 3x5
3 @ 63%
3 @ 70%
3 @ 77%
3 @ 85%
3 @ 93%
Metcon:
"Annie"
50-40-30-20-10 reps of:
Double unders
Sit-ups
Scaling options once again provided by CrossFit Brand-X:
Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Puppies:
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Buttercups:
20-15 and 10 rep rounds of:
Single unders
Sit-ups
If you cannot do double unders, sub tuck jumps. All sit-ups are to be unanchored butterfly position sit-ups.
Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
Monday, December 14, 2009
Tuesday 12/15/09
Warm-up:
1. DROM
2. CrossFit Warm-up (1-3 rounds depending on your fitness level)
- 10 overhead squats
- 10 AbMat sit-ups (butterfly position, unanchored)
- 10 back extensions/"supermans"
- 10 pull-ups
- 10 dips (rings or bench)
Why do we do this warm-up everyday? The CrossFit warm-up serves several purposes. First it takes you through the major hip/leg extension, trunk/hip flexion and extension, and pushing and pulling movements. Second, it allows you to "grease the groove" and work on form for these major movements. It also gives us as coaches a chance to watch your technique and make suggestions/corrections. And finally, it can actually help you to build strength and work capacity. Think about it...after 3 rounds you have completed 30 pull-ups, 30 dips, etc...which means doing 21 reps in a WOD should be that much easier. So make sure you are taking the time to do the warm-up everyday to reap these benefits.
WOD:
"Nancy"
5 rounds for time of:
Run 400 meters
15 overhead squats (95#/65#)
Scaling options (courtesy of CrossFit Brand-X):
Pack:
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps
(women 35-45#)
1. DROM
2. CrossFit Warm-up (1-3 rounds depending on your fitness level)
- 10 overhead squats
- 10 AbMat sit-ups (butterfly position, unanchored)
- 10 back extensions/"supermans"
- 10 pull-ups
- 10 dips (rings or bench)
Why do we do this warm-up everyday? The CrossFit warm-up serves several purposes. First it takes you through the major hip/leg extension, trunk/hip flexion and extension, and pushing and pulling movements. Second, it allows you to "grease the groove" and work on form for these major movements. It also gives us as coaches a chance to watch your technique and make suggestions/corrections. And finally, it can actually help you to build strength and work capacity. Think about it...after 3 rounds you have completed 30 pull-ups, 30 dips, etc...which means doing 21 reps in a WOD should be that much easier. So make sure you are taking the time to do the warm-up everyday to reap these benefits.
WOD:
"Nancy"
5 rounds for time of:
Run 400 meters
15 overhead squats (95#/65#)
Scaling options (courtesy of CrossFit Brand-X):
Pack:
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps
(women 35-45#)
Puppies:
3 rounds for time of:
400 meter run
25-35 pound Overhead squat, 15 reps
Buttercups:
3 rounds for time of:
400 meter run
PVC pipe-25 pound Overhead squat, 15 reps
Yaju perfecting his OHS
Ro toughs it out
Rest Day Musings
Enjoy your rest day. Here is another great post from Freddy Camacho of CrossFit One World.
(BTW Freddy is THE MAN!)
TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL
1. Not having goals, both short term and long term. A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.
3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there.
4. Alcohol consumption. Alcohol is good for only one thing: getting buzzed. Unfortunately, getting buzzed causes a bunch of bad things to happen, mostly lack of control. You don’t sleep well (despite possibly even passing out). It dehydrates you. You tend to succumb to eating crap. You are damaging brain cells and your liver. But did I mention that alcohol is really good for getting buzzed??
5. Lack of sleep. You can never get “too much” sleep. Our bodies are actually wired to go to sleep when it gets dark and wake up at the crack of dawn. Electricity has jacked up our internal clocks, so no matter who you are and how much you sleep, it is never enough. Sleep is a huge component in the body recovery system. Get more of it!!!
6. Not taking proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. I would even recommend that every few months you take at least a week off from high intensity training. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally. Recovery simply means listening to your body. Pain is different from the discomfort of training. Pain needs to be respected. Pain takes time to heal. Turn your ego off and let your body heal up proper. The dumbest thing I ever heard anyone say was, “It hurts to train, but I have to workout.” (That was me by the way....)
7. Poor hydration. Water is often an overlooked ingredient in a good training regimen. Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water. There is not one system in the entire body that does not depend on water. You will be hard pressed to drink to much water in a day. Drink up!!!
8. Lack of consistency. It’s not easy to stick with a workout program. You can get very positive results working out only two to three days a week if you really work hard and follow a solid nutrition plan. Start small...commit yourself to two days a week and build up to three. Once you start training three or more days a week, you will make leaps and bounds in reaching your athletic potential.
9. Lack of a proper warm-up/cool down. Sure, argue all you want that when the shit hits the fan in life, you don’t get the chance to warm up. Very true, but a training session is not life. You are attempting to improve your athletic ability. You can’t do jack if you get hurt. Warm up those muscles, joints and connective tissues by doing active stretching in full range of motion. Take the time to do some good static stretching when you are done working out. Flexibility will increase. Injuries will decrease. Your workout performance will improve dramatically.
10. Not listening to your coach. An experienced coach knows what he is talking about. For the most part, I know I can judge a person's athletic ability watching them perform a few simple tasks just within a warm-up. Why is it when I tell someone they should scale a movement or a rep count or the load, they don’t want to listen to me? The road to better athletic performance is a path easier traveled when you listen to an experienced coach. Trust me.
Post thoughts or additions to this list to comments....
(BTW Freddy is THE MAN!)
TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL
1. Not having goals, both short term and long term. A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.
3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there.
4. Alcohol consumption. Alcohol is good for only one thing: getting buzzed. Unfortunately, getting buzzed causes a bunch of bad things to happen, mostly lack of control. You don’t sleep well (despite possibly even passing out). It dehydrates you. You tend to succumb to eating crap. You are damaging brain cells and your liver. But did I mention that alcohol is really good for getting buzzed??
5. Lack of sleep. You can never get “too much” sleep. Our bodies are actually wired to go to sleep when it gets dark and wake up at the crack of dawn. Electricity has jacked up our internal clocks, so no matter who you are and how much you sleep, it is never enough. Sleep is a huge component in the body recovery system. Get more of it!!!
6. Not taking proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. I would even recommend that every few months you take at least a week off from high intensity training. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally. Recovery simply means listening to your body. Pain is different from the discomfort of training. Pain needs to be respected. Pain takes time to heal. Turn your ego off and let your body heal up proper. The dumbest thing I ever heard anyone say was, “It hurts to train, but I have to workout.” (That was me by the way....)
7. Poor hydration. Water is often an overlooked ingredient in a good training regimen. Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water. There is not one system in the entire body that does not depend on water. You will be hard pressed to drink to much water in a day. Drink up!!!
8. Lack of consistency. It’s not easy to stick with a workout program. You can get very positive results working out only two to three days a week if you really work hard and follow a solid nutrition plan. Start small...commit yourself to two days a week and build up to three. Once you start training three or more days a week, you will make leaps and bounds in reaching your athletic potential.
9. Lack of a proper warm-up/cool down. Sure, argue all you want that when the shit hits the fan in life, you don’t get the chance to warm up. Very true, but a training session is not life. You are attempting to improve your athletic ability. You can’t do jack if you get hurt. Warm up those muscles, joints and connective tissues by doing active stretching in full range of motion. Take the time to do some good static stretching when you are done working out. Flexibility will increase. Injuries will decrease. Your workout performance will improve dramatically.
10. Not listening to your coach. An experienced coach knows what he is talking about. For the most part, I know I can judge a person's athletic ability watching them perform a few simple tasks just within a warm-up. Why is it when I tell someone they should scale a movement or a rep count or the load, they don’t want to listen to me? The road to better athletic performance is a path easier traveled when you listen to an experienced coach. Trust me.
Post thoughts or additions to this list to comments....
Saturday, December 12, 2009
Sunday 12/13/09
Strength:
Press 5x5
5 @ 55%
5 @ 63%
5 @ 70%
5 @ 77%
5 @ 85%
Metcon:
AMRAP in 10 minutes of:
5 Dumbbell hang cleans
5 Dumbbell front squats
5 Dumbbell push presses/push jerks
Suggested dumbbell weights is 40% of body weight/2.
For example: 150# bodweight x .4 = 60/2 = 30# dumbbells.
Scale weight to your fitness level.
Press 5x5
5 @ 55%
5 @ 63%
5 @ 70%
5 @ 77%
5 @ 85%
Metcon:
AMRAP in 10 minutes of:
5 Dumbbell hang cleans
5 Dumbbell front squats
5 Dumbbell push presses/push jerks
Suggested dumbbell weights is 40% of body weight/2.
For example: 150# bodweight x .4 = 60/2 = 30# dumbbells.
Scale weight to your fitness level.
Saturday 12/12/09
Today was an awesome day. We started it off with a WOD at the beach. The weather was perfect and we had Peter from CrossFit Edmonton join us. The WOD was a relay race in teams of 3 with each member of the team performing:
Sprint 40 yards
25 squats
Bear crawl 20 yards
25 push-ups
Crab walk 20 yards
25 sit-ups
Sprint 40 yards
25 burpees
It was really close with all 3 teams finishing within 30 seconds of each other.
Then we all met back at the garage to cheer on local boy BJ Penn in his UFC title defense against Diego Sanchez. With everyone cheering, BJ TKO'ed Sanchez to remain the UFC Lightweight champ. Good fights, good food, good wine, good company, good fun!
And last but definitely not least, we all want to congratulate Yaju on getting married today!!! Here's to much happiness Yaju...from your RFM family!
Kristi and I also want to thank you all for your generous gift. You can bet that the Flip video camera will be put to very good use (so you better make sure your form is LEGIT! haha). It is so awesome to see our little family grow and enjoy each other's company so much, and we want to thank each and everyone of you for allowing us to be a part of your lives.
Sprint 40 yards
25 squats
Bear crawl 20 yards
25 push-ups
Crab walk 20 yards
25 sit-ups
Sprint 40 yards
25 burpees
It was really close with all 3 teams finishing within 30 seconds of each other.
Then we all met back at the garage to cheer on local boy BJ Penn in his UFC title defense against Diego Sanchez. With everyone cheering, BJ TKO'ed Sanchez to remain the UFC Lightweight champ. Good fights, good food, good wine, good company, good fun!
And last but definitely not least, we all want to congratulate Yaju on getting married today!!! Here's to much happiness Yaju...from your RFM family!
Kristi and I also want to thank you all for your generous gift. You can bet that the Flip video camera will be put to very good use (so you better make sure your form is LEGIT! haha). It is so awesome to see our little family grow and enjoy each other's company so much, and we want to thank each and everyone of you for allowing us to be a part of your lives.
Friday, December 11, 2009
Beach Gathering
**REMINDER**
Don't forget, we are having a gathering at Kamaole I by the volleyball courts at 8:30 a.m. this Saturday. We are doing it pupu potluck style. Lots of fun, relaxation, and of course a WOD on the beach! See you there!
Don't forget, we are having a gathering at Kamaole I by the volleyball courts at 8:30 a.m. this Saturday. We are doing it pupu potluck style. Lots of fun, relaxation, and of course a WOD on the beach! See you there!
Wednesday, December 9, 2009
Thursday 12/10/09
WOD:
MAX EFFORT:
Back Squat
5 @ empty bar (warm-up)
5 @ 40% (warm-up)
5 @ 55%
5 @ 63%
5 @ 70%
5 @ 77%
5 @ 85%
METCON:
For time:
21 deadlifts (1.0x body weight)
40 double unders (3x single unders)
21 burpees
15 deadlifts
30 double unders
15 burpees
9 deadlifts
20 double unders
9 burpees
Coaches note: You do not have to clap at the top of your burpees. However, you DO have to jump at least 6 inches off the ground. "Credit card jumps" will not be counted.
Post back squat loads and metcon times to comments.
Nalu and Kim mid-burpee
Lori jumping, Oran pulling
MAX EFFORT:
Back Squat
5 @ empty bar (warm-up)
5 @ 40% (warm-up)
5 @ 55%
5 @ 63%
5 @ 70%
5 @ 77%
5 @ 85%
METCON:
For time:
21 deadlifts (1.0x body weight)
40 double unders (3x single unders)
21 burpees
15 deadlifts
30 double unders
15 burpees
9 deadlifts
20 double unders
9 burpees
Coaches note: You do not have to clap at the top of your burpees. However, you DO have to jump at least 6 inches off the ground. "Credit card jumps" will not be counted.
Post back squat loads and metcon times to comments.
Nalu and Kim mid-burpee
Lori jumping, Oran pulling
Tuesday, December 8, 2009
Wednesday 12/9/09
Oran loves Barbara!It's another "girl" WOD!!! This time its:
"Barbara"
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between each round.
For scaling we will be borrowing from CrossFit Brand-X:
"Barbara lite"
5 rounds, each for time of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
Rest precisely 3 minutes between each round.
"Barbie"
5 rounds, each for time of:
5 pull-ups
10 push-ups
15 sit-ups
20 squats
Rest precisely 3 minutes between each round.
This will work best if we pair up and take turns doing the WOD. One partner will go while the other one times the work and rest intervals.
Here is some valuable advice on intensity and approaching the WOD that was written by Jeff Martin, owner and head trainer at CrossFit Brand-X:
1. Have a plan for each WOD. Look at each WOD. Try to decide how long each round should last. Shoot for that.
2. Think about breaks. Have a plan for your breaks going into the WOD. Say you are going to do Fran and your pull-up max is 10. Plan to break the first round 7-7-7 and rest 15 seconds before getting back on the bar. This will help you avoid muscular failure. If you hit muscular failure, it will take 30-40 seconds before you are able to get back on the bar and do anything meaningful. That's a lot of time spent staring at the clock spinning.
3. Work specifically on a plan to minimize break time. Using Fran as an example again, say that 95# thrusters are not heavy for you and that the limiting factor is cardio-respiratory endurance. In this case, your heart is hammering when you reach 11 reps, but the bar speed is the same as rep number one. Now you can put the bar down and acknowledge that it's okay to be a pus** today, or you can continue. If you do put the bar down, have a plan: I'll pick the bar up in 15 seconds, I'll take three big breaths and pick the bar up, etc.
4. If you are working with a class, pick someone that is close to your fitness level. Before you start the WOD, tell yourself that you will watch them and break only when they do. Resolve that when they put the bar down you will do one more rep than they did. When they look like they are going to pick the bar up, grab your bar and do at least one rep before they get started. Be aware that eventually they will realize what you are doing and the game will be on. Who will drop the bar first? Again, "Men will die for points."
5. NEVER walk away from your bar! NEVER, NEVER, NEVER!
6. Understand that every time you put your bar down, you can chalk 20 seconds onto your time. Is breathing really worth that 20 seconds? I don't think so.
7. Just finish it. When most people set the bar down, they wait until they feel better before picking the bar up again. This is a mistake. You will not feel better until the thing is done. Might as well get back on the bar and finish the work required. Little known fact: working helps regulate breathing. The hard part of Fran is the transitions. You're gasping for air staring at the bar. Surprisingly if you clean the bar up and start doing your thrusters, your breathing will regulate. Keep that in mind while the clock spins and you stare.
Just a few thoughts.
Beach Day....this Saturday!
We all have been working real hard and it's time we had some fun! A beautiful day at the beach hangin' out with family and friends sounds perfect! Potluck pupu style.
Where: Kamaole I (by the volleyball net)
When: Saturday (12/12), 8:30am
See you there!
Where: Kamaole I (by the volleyball net)
When: Saturday (12/12), 8:30am
See you there!
Monday, December 7, 2009
Tuesday 12/8/09
RFM is going MEBB!
We are starting a new training cycle. This cycle we will be following the Max Effort Black Box method as laid out by Michael Rutherford, aka Coach Rut. The MEBB program consists of max effort strength sessions followed by a short, intense metcon. The strength sessions are broken up into Total Body, Lower Body, and Upper Body days. For our first MEBB cycle, our strength movements will consist of deadlifts (total body), back squats (lower body), and shoulder presses (upper body). Each week the rep and loading scheme changes. The first week consists of 5 reps for 5 sets, the second 3 reps for 5 sets, and finally the third week for 5 sets of singles. After the 3rd week the strength movements are then changed and we start the program again.
The loads to be used will be based off of your 1 RM. We will have the load percentages posted for each day's WOD, so please come to the gym prepared and knowing what weights you will be using for that day. This will help things run smoothly. If you don't know your 1RM, take the time to find it, use the chart in the gym to estimate it from your 3RM or 5RM, or see your coach for help.
Why are we following this programming? It is our belief that by increasing your strength you will greatly improve your fitness while also becoming a better CrossFitter. As stated by Mark Rippetoe, "even though metabolic conditioning is an important aspect of performance, it must be understood that its expression is strength-dependent. As strength improves, the effort to maintain an output becomes a smaller fraction of absolute strength. It is relatively easy to improve metabolic conditioning quickly once increases in strength and lean body mass are in place." To put it in basic terms, greater strength facilitates improved metcon capacity.
For those that worry that their metcons will suffer, note that we will still be alternating ME days with metcon days. The schedule will look like this:
ME total body - Metcon - ME lower body - Metcon - ME upper body - Metcon
This is of course still following our 3 on 1 off, 2 on 1 off schedule so we will be keeping with our normal rest days on Mondays and Fridays. If you have any questions about the how's or why's of the program, please don't hesitate to ask.
Now down to business:
WOD for Tuesday 12/8/09:
Deadlift
5 @ empty bar (warm-up)
5 @ 40% (warm-up)
5 @ 55%
5 @ 63%
5 @ 70%
5 @ 77%
5 @ 85%
-then-
10 box jumps
1 ring dip
9 box jumps
2 ring dips
8 box jumps
3 ring dips
...
1 box jump
10 ring dips
Scale ring dips by using assistance bands or substitute bench dips with legs up on box or paralettes.
Post deadlift loads and metcon times to comments.
Saturday, December 5, 2009
Sunday 12/6/09
The Sunday crew ready to goWorkout of the Day:
20-15-10-5 reps of:
Pull-ups
Push-ups
Sit-ups
Squats
Post time to comments.
Wednesday, December 2, 2009
Thursday 12/3/09
**CrossFit Total this Saturday!!! 3 lifts, heavy weights, tons of fun. For those of you unfamiliar with the CrossFit Total check out this link. So make sure you get some good rest, dial in your diet, and take care of your hands for Saturday.
Workout of the Day:
"DT-Lite"
3 rounds for time of:
12 deadlifts
9 hang power cleans
6 jerks (push or split)
Use a weight appropriate for your fitness level. If you are feeling really sore or fatigued, use a lighter weight and use this as a recovery workout.
Workout of the Day:
"DT-Lite"
3 rounds for time of:
12 deadlifts
9 hang power cleans
6 jerks (push or split)
Use a weight appropriate for your fitness level. If you are feeling really sore or fatigued, use a lighter weight and use this as a recovery workout.
Tuesday, December 1, 2009
Wednesday 12/2/09
Workout of the Day:
Run 800 meters
50 Dips
50 Knees to elbows
Run 800 meters
Coaches note: Do ring dips if able, otherwise do bench dips. Kipping is allowed on knees to elbows. If unable to do full knees to elbows, scale by bringing knees up as high as you can.
K-Mac in action!
the results
Run 800 meters
50 Dips
50 Knees to elbows
Run 800 meters
Coaches note: Do ring dips if able, otherwise do bench dips. Kipping is allowed on knees to elbows. If unable to do full knees to elbows, scale by bringing knees up as high as you can.
K-Mac in action!
the results
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