Wednesday, December 1, 2010

 Dolphin Style

First watch this video...


Then watch this video...

Now we know were Lori learned her double unders :)

WOD for 12/1/10:

A. Deadlift (deload)
5 @ 40%
5 @ 50%
5@ 60% (do not go for max reps)

B. Shoulder press
5 @ 40%
5 @ 50%
5@ 60% (do not go for max reps)

C. "Cindy"
AMRAP in 20:00:
5 pull-ups
10 push-ups
15 squats

Cindy is one of the original benchmark workouts. We will use today's score as a baseline and will retest Cindy at the end of the next cycle in about 8 weeks. 

Tuesday, November 30, 2010

Congratulations to Rod for his new job as Maui County Communications Director!

WOD for 11/30/10:

A. Run 1 mile for time

B. 4 rounds for time:

30 double unders

20 kettlebell swings 

10 knees-to-elbows

Monday, November 29, 2010

We hope everyone had a filling and relaxing weekend. Now it's time to get back at it!

WOD for 11/29/10:

A. Back squat
5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%

**We have placed a link for the Wendler 5/3/1 working load calculator in the sidebar under links. You can use it to figure your working loads for a whole strength cycle. All you have to do is plug in your 1RM and it does all the rest. Fill one out, print it and keep it in your training journal so you know exactly what weights to use at each session.

B. AMRAP in 10:00:
7 thrusters (heavy)
7 pull-ups (chest to bar)

Use a load that is a little heavier than what you are used to using for thrusters. For example, if you normally do 65# thrusters, you might choose to do this workout with 75#. For pull-ups make sure your chest touches the bar on each rep. This means you have to scale the pull-ups more than usual. Leave your ego at the door and make each rep count.

Saturday, November 27, 2010

WOD for 11/27/10:
"Blackjack"
20 push-ups
1 sit-up
19 push-ups
2 sit-ups
18 push-ups
3 sit-ups
17 push-ups
4 sit-ups
...(continuing on until)
1 push-up
20 sit-ups

Each round should add up to 21 reps.

Friday, November 26, 2010

Burn off the Thanksgiving calories. Run 5k. Seriously, go.

Happy Thanksgiving

Happy Thanksgiving to all of our RFM ohana!

Wednesday, November 24, 2010

MAD HOPS!

We sure got some springy athletes at RFM. Check out these crazy box jumps:

At 5'2" tall, Brad hits a 49.5" jump

Ken nails a 51" box jump for the best jump of the night

WOD for 11/24/10:
A. Bench Press
5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%

B. 4 rounds for time:
10 Bent-over "Pendlay" rows (135/95)
20 Push-ups

This is a bent row performed by starting with the bar on the floor for each rep, and beginning with a flexed upper back. Use the contraction of the lats during the row to help extend the upper back to bring the back into full extension at the end of the pull.
(Exercise video and description courtesy of Catalyst Athletics)
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SCHEDULE REMINDER

The gym will be closed from Thursday 11/25 through Sunday 11/28. We will go back to our regular class schedule on Monday 11/29.

Tuesday, November 23, 2010

A Little Throwdown

 

While on Girls Night Out Saturday, the RFM ladies bumped into Ron. After some playful smack-talk (and a small wager) a challenge was laid down for Ron and Kehau to go head-to-head in a WOD. Ron owned up to his part and showed up at the gym on Monday to take on Kehau in his first CrossFit WOD ever. The workout was 5 rounds of 5 push-ups, 10 pull-ups, and 15 squats. Ron actually did very well for his first time, but in the end Kehau demonstrated what CrossFit is all about and came out on top. I think Ron will admit (like most of us) that your first WOD can be a very humbling experience, but he was a very good sport and with a taste of the intensity and challenge of the WOD's says he will definitely be coming back.

WOD for 11/23/10:

A. In 10:00 find your max height box jump

B. 30 rounds of the Bear Complex

1 round of the Bear Complex is:  Power Clean + Front Squat + Push Press + Back Squat + Push Press

Choose a weight that will challenge you but still allow you to complete each round unbroken. Post your load and time to comments.

Monday, November 22, 2010

Saturday was filled with action from beginning to end. What a day! Check it out...

It started with an awesome effort on the WOD by everyone...

...then it was on to Kats and Lori's to watch the UFC fights and cheering on BJ Penn...

everyone enjoying the fights...

...and then the girls hit the town for RFM Girls Night Out!

 Lots of fun was had by all!!!

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WOD for 11/22/10:

A. Deadlift
5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%

B. For time:
Run 400 meters
200 double unders
Run 400 meters

If you don't have double unders do 600 single jumps.

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SCHEDULE NOTICE:

RFM will be closed on Friday 11/26 & Saturday 11/27. WOD's will be posted for those days on the blog and the Facebook page. Regular class schedule will resume on Monday 11/29.

Kristi leads the 5:00 crew through some pre-WOD mobility work

Congratulations to Gary for completing the Elements program.

Ken is just glad the WOD is over

Hanging out with Chris and Vickie from CrossFit Folsom Lake

WOD for 11/20/10:

AMRAP in 4:00:
5 handstand push-ups
5 box jumps
Rest 3:00
AMRAP in 4:00:
10 burpees
10 push presses (95/65)
Rest 3:00
AMRAP in 4:00:
10 Overhead squats (95/65)
25 double unders

Score is total reps completed across all movements.

Friday, November 19, 2010

WOD for 11/19/10:

A. Shoulder Press
5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%

B. 5 rounds for time:
15 Hang squat cleans
20 sit-ups

Choose a weight that challenges you but where you can perform with minimal breaks in each round. Beginners substitute dumbbell hang power cleans for hang squat cleans.

Our Growing RFM Ohana!

Congratulations and a warm welcome to Momi and Tasha who just recently completed the Elements Program!  Great job ladies!

We're very happy to have you on board!

Wednesday, November 17, 2010

 Josh and Rod really enjoy their shoulder mobility drills

WOD for 11/17/10:

A. Back squat

3 reps @ 70% of working weight

3 reps @ 80% 

3+ (max) reps @ 90%

B.

In 2:30 complete:

200 meter run

10 thrusters (115/75)

Max burpees 

Rest 2:30 and repeat for a total of 4 rounds

Score is total number of burpees completed

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 It's RFM Girls Night Out!!!

RFM Girls Night Out this Saturday (11/20)! Make sure you talk to Kristi or Kehau to get the details.

Tuesday, November 16, 2010

WOD for 11/16/10:

A. Clean Complex
Power clean + Hang squat clean + Squat clean 1.1.1 x 3

One rep of each movement constitutes one set of the complex. You will perform 3 sets, attempting to increase the load each set.

B. 3 rounds:
Run 400 meters
21 Box jumps (24"/20")

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Olympic Lifting Seminar at Lahaina CrossFit

Lahaina CrossFit will be hosting an Olympic weightlifting seminar by Matt Major of CrossFit Ventura on Saturday, November 27, from 8:00 - 12:30. Cost is $85. If anyone is interested in attending let us know and we will put you in contact with Anthony of Lahaina CF.

Monday, November 15, 2010

Thomas aka "Tito" in judo action this weekend

Posing with his gold medal. Nice job Tito!

WOD for 11/14/10:
A. Bench Press
3 reps @ 70% of working weight
3 reps @ 80 %
3+ reps @ 90%

B. For max reps:
1:00 push jerks (75% of 1RM)
0:20 rest
1:00 ring dips
0:20 rest
1:00 kettlebell swings (53/35)
Rest 3:00
Then perform same amount of reps for time. Record score as total reps/total time.
Example: in first part you score 20 jerks, 15 dips, and 30 swings. After 3:00 rest you would perform 20 jerks, 15 dips, and 30 swings for time.
Scale ring dips with assisted ring dips, bar dips, or bench dips.

WOD for 11/13/10:
A classic CrossFit benchmark workout:

"Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Keep every rep ROM perfect. 

We will be using the CrossFit Brand X scaling options:

Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

Friday, November 12, 2010

WOD for 11/12/10:

A. Snatch 5x2

Find a weight where you can comfortably perform the movement with technical proficiency and speed.

B. Deadlift
3 reps @ 70% of working weight
3 reps @ 80%
3+ reps @ 90%

C. 4 rounds:
Run 400 meters
Rest 2:00

Many of you always forget or miss the opportunity to time your 400 meter runs.  Well, here's your chance.  Time every run and find your best time!

Wednesday, November 10, 2010

WOD for 11/10/10:
A. Shoulder press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

B. 1-2-3-4-5-6-7-6-5-4-3-2-1 reps for time of:
Push-ups
Pull-ups

Tuesday, November 9, 2010

Tito and Kats double-unders

WOD for 11/9/10:
A. Clean & Jerk
work up to a heavy single, then 3x1 @ 85% of that weight

B. 2 rounds for time:
Run 800 meters
35 sit-ups
35 kettlebell swings (53/35)

Monday, November 8, 2010

WOD for 11/8/10:

A. Back squat
5 reps @ 65% of working weight
5 reps @ 75%
5+ reps @ 85%

B. 4 rounds for max reps:
1:00 wallball
1:00 double-unders
1:00 rest

If you don't have double-unders, sub double-under attempts or single-unders.

Saturday, November 6, 2010

Congratulations to Carrol and Momi for graduating from the Elements program today.  Great job ladies!

WOD for 11/6/10:

"Christine"
3 Rounds for time:
Run 400m
12 Deadlifts @ body weight
21 Box jumps (24/20)

Friday, November 5, 2010

WOD for 11/5/10:
A. Bench Press
5 reps @ 65% of working weight
5 reps @ 75%
5+ reps @ 85%

B. "Freddy's Revenge"
5 rounds:
5 shoulder to overhead (185/105)
10 burpees

Shoulder to overhead means get it there anyway, anyhow. You can press, push press, push jerk, rack jerk, or split jerk. Yes these are heavy! Be smart and scale the weight to something that will challenge you but still be able to finish in under 12:00. Make sure your burpees are legit - get your hips open and feet off the ground at the top.

Wednesday, November 3, 2010

WOD for 11/3/10:

A. Deadlift
5 @ 65%
5 @ 75%
5+ @ 85%

B. In 3 minutes:
Run 400 meters
Max rep power cleans
Rest 1:30
Repeat for total of 3 rounds

In this workout there will be 3 minute running clock. You will run 400 meters and then perform as many power cleans as possible in the remaining time.

The RFM crew representing for Halloween

Even Rocky got into the Halloween spirit

There are no words.......

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So there were some questions on why we have brought back the Wendler 5/3/1 program. Our answer to this is that we are among those who believe that strength is the one component of fitness that helps improve all the other components. Working on a dedicated strength program will help improve our oly lifting and metcons, as well as improve our numbers in the slow lifts. We are not abandoning working on the oly lifts. We will be incorporating both 5/3/1 and the oly lifts throughout the week. Besides, we all saw crazy PR's during the last 5/3/1 cycle, so let's get back to it!

This mix of olympic lifting and 5/3/1 brings up the topic of numbers and nomenclature. You will be seeing the strength workouts written several different ways this cycle, so we wanted to make sure that everyone is on the same page:

"1RM", "3RM", or "5RM" - This means that you will be working up to your personal best 1 rep, 3 rep, or 5 rep max.  Always do a warm-up set first. Your first set will be your test set to determine how much weight you will add to your next set based on how you felt performing that lift.  Each set there after should be getting very close to your final set.  In other words, you don't want to waste your strength and energy on doing too many sets before attempting your heaviest lift. The final lift should be your attempt at a new PR.

"3-3-3" - Whenever you see numbers seperated by hyphens it means you have multiple attempts at getting your max effort lift for the day. So in this example you would have 3 attempts to get to your best 3 rep effort. Normally you would try to increase the load on each attempt with your final attempt being close to or a new 3RM. So if you saw 5-5-5 you would have 3 attempts at 5 reps, and so on.

"5x3" - This means 5 sets of 3 reps across. For our purposes we will always list it as sets x reps. For sets across you would warm-up with some lighter weight then perform 5 working sets of 3 reps at the same weight. This may be lifted with a percentage attached telling you exactly what load to do (ex. 5x3 @ 85%).

"1.1.1" - This means that the movement is a complex where you would perform one rep of each of 3 movements with only a slight pause in between. For example: power clean + front squat + jerk 1.1.1 x 3 would mean you would perform one complete set of the complex, then rest, and repeat for a total of 3 sets.

Hope this helps. Please ask your coaches if you have any questions on rep schemes.

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WOD for 11/2/10:
A. 3 position snatch (high hang, mid-thigh, ground) x 3
video courtesy of Catalyst Athletics
Perform one rep at each position. Repeat for a total of 3 sets, trying to increase your weight each set. 

B. Overhead squat 3-3-3

C. 18-15-12-9-6-3 reps of:
Pull-ups
Sit-ups
Begin each round with 20 walking lunges.