Friday, December 31, 2010

REMINDER!
There will only be a 9 a.m. and 5 p.m. class today.

WOD for 12/31/10:
It's the last workout of the year, so we'll do a fun classic. Come in and find out what it is!

Wednesday, December 29, 2010

WOD for 12/29/10:

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

B. "Karibelle"
10 rounds for time:
3 power snatches
15 wallball shots

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Schedule Reminder:
Friday 12/31 - 9 a.m. and 5 p.m. classes only
Saturday 1/1 - GYM CLOSED

Tuesday, December 28, 2010

WOD for 12/28/10:

A. Battling ropes
We will demo the variations and then each of you will have a crack at it.

B. Against a running clock:
Run 400 meters in 2 minutes.
At the 2 minute mark do tabata box jumps
At the 6 minute mark run 400 meters
At the 8 minute mark do tabata sit-ups

If you can't run 400 meters in 2:00, scale your run to something you can complete within 2:00.  
Your score is the total box jumps + total sit-ups.


What is a TABATA? For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. 

Monday, December 27, 2010

Hope you all had a Merry Christmas spending time with family and friends!  Did you eat enough?  Yeah bet you did, and if you feel anything like us, you probably feel like this poor guy! 

We have one week till the New Year, and no that does not mean to fatten up now and start after the New Year.....we're starting tomorrow.

Muscle-up Progressions

A. Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%

B. "Running Nate"
AMRAP 12:00
2 muscle-ups
4 handstand push-ups
8 kettle bell swings
200m sprint

If you don't have muscle-ups, watch the video above and we will review the muscle-up progressions at the gym.

Merry Christmas

Merry Christmas to All!!!! 

We hope you are enjoying your holiday weekend

Friday, December 24, 2010

GYM CLOSED
Enjoy the holiday. Rest. Eat. Sleep. Stretch.

We will re-open on our regular schedule on Monday 12/27/10. 

Congratulations to Josh, Rusty, and Jon for successfully completing the Elements Program. Welcome them into the group classes next week.

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For those of you who still want to get a workout in we will borrow a WOD from the CrossFit Mainpage:

Tabata "Bottom to Bottom" Squat (8 rounds of 20 seconds of work, 10 seconds of rest; 4 minutes total)
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Wednesday, December 22, 2010

Luke is home for the holidays and shows a rock-solid overhead squat.

WOD for 12/22/10:

A. Shoulder press 5-3-1+

B. AMRAP in 10:00:

10 dips

10 toes to bar

Run 200 meters

Use rings, bars, or bench for dips according to your strength level. Remember that on each rep your shoulders need to go lower than your elbows. 

Tuesday, December 21, 2010

WOD for 12/21/10:
A. High hang snatch
Spend 15 minutes practicing technique. Only add weight if you feel your technique is solid. 

B. 21-15-9 reps for time:
Overhead squat (60% of 1RM)
Pull-ups

Squats must be taken from the ground, no racks.

Monday, 12/20/10

Saw this on a birthday card and thought it was pretty funny......

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Now for a little housekeeping:
1. New coaching schedule: Starting this week Kristi will be coaching the 6:00 a.m. and 9:00 a.m. classes, Robert will be coaching the 5:00 p.m. class, and Oran will be coaching the 6:00 p.m. class.
2. Gym will be closed Friday 12/24 and Saturday 12/25. Enjoy the holidays!!!
3. Please help us keep the gym clean. After the WOD wipe down and put away your equipment and wipe up any chalk, sweat, and other bodily fluids that you may have left behind. Thank you!

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WOD for 12/20/10:
A. Deadlift (Wendler 5/3/1 - week 3)
5 @ 75%
3 @ 85%
1+ @ 95%

B. 4 rounds:
5 Power clean and jerks @ 75% of 1RM
10 Burpees with lateral jump over bar

Saturday, December 18, 2010

WOD for 12/18/10:
A. 3 position clean (high hang, mid thigh, floor) x 3

Warm-up with some light weight and then hit 3 solid sets.

B. In 2:00:
25 kettlebell swings
Max sit-ups in remaining time
Rest 1:00
Repeat for total 4 rounds

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BBQ!!!!

RFM Christmas Beach BBQ tomorrow at Launiupoko Beach Park at 11:00. Bring beach chairs, SUP boards, potluck dish and/or something to throw on the grill, and your own drinks. Come out and celebrate the holidays with the RFM Ohana!

Promise Yourself

Promise yourself: To be so strong that nothing can disturb your peace of mind. To talk health, happiness and prosperity to every person you meet. To make all your friends feel that there is something in them. To look at the sunny side of everything and make your optimism come true. To think only the best, to work only for the best and expect only the best. To be just as enthusiastic about the success of others as you are about your own. To forget the mistakes of the past and press on to the greater achievements of the future. To wear a cheerful countenance at all times and give every living creature you meet a smile. To give so much time to the improvement of yourself that you have no time to criticize others. To be too large for worry, too noble for anger, too strong for fear and too happy to permit the presence of trouble. Christian D. Larson, 1912

Friday, December 17, 2010

A.  Squat
3 @ 70%
3 @ 80%
3+ @ 90%

B.  Bench Press
3 @ 70%
3 @ 80%
3+ @90%

C.  "Death by Cindy"
First minute 1 pull-up, 1 push-up, 1 squat...
Second minute 2 pull-ups, 2 push-ups, 2 squats...and so on until reps cannot be completed in 1 minute.

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**REMINDER**
RFM Christmas BBQ/Potluck 11:00 at Launiupoko Beach Park on Saturday! Come out and celebrate the holiday season with the RFM Ohana while enjoying the sun and surf. Bring a potluck dish and/or something to throw on the grill, and your own drinks. See you there!

Wednesday, December 15, 2010

Sorry for the late post gang....

WOD for 12/15/10:
A. Deadlift (Wendler 5/3/1)
3 @ 70%
3 @ 80%
3+ @ 90%

B. Shoulder Press (Wendler 5/3/1)
3 @ 70%
3 @ 80%
3+ @ 90%

C. AMRAP in 6:00
8 Front squats @ 70% of 1RM
8 Chest to bar pull-ups

Tuesday, December 14, 2010

WOD for 12/14/10:
A. Skill: Snatch Balance
Spend 15 minutes practicing the movement with focus on speed under the bar. Start light and only go up in weight when your technique is solid.

B. AMRAP in 12:00
10 Power snatches
10 Push-ups
10 Toes to bar

Monday, December 13, 2010

WOD for 12/13/10:
A. Back squat
5 @ 65% of working weight
5 @ 75%
5+ @ 85%

B. 3 rounds for time:
Run 400 meters
10 Handstand push-ups
20 Box jumps

Saturday, December 11, 2010

WOD for 12/11/10:
A. Skill work:
5 rounds:
0:30 handstand hold
0:30 rest
0:30 ring dip hold
0:30 rest

B. AMRAP 12:00:
21 kettlebell swings
15 air squats
9 renegade rows (push-up, row left, row right)

Friday, December 10, 2010

WOD for 12/10/10:
A. Bench press
5 reps @ 65% of working weight
5 reps @ 75%
5+ reps @ 85%

B. Weighted pull-ups 3-3-3
Work up to the heaviest weight you can manage for 3 reps. If you are unable to do weighted pull-ups do 3 sets of max rep pull-ups. 

C. "Burping Annie"
50-40-30-20-10 reps of:
Double unders (x3 for singles)
Sit-ups
Before each round perform 10 burpees

Going RXd Doesn’t Mean Sh*t!

By Coach Ian J. McHugh of CrossFit Hampton Roads

OK, now that I have your attention let’s discuss. Going RXd on a workout doesn’t mean sh*t if you are executing the movements incorrectly. Define incorrectly: not moving through the full range of motion, skipping reps, etc.

“Hip crease below the knee.” Sound familiar?

It is understandable if you are frustrated that you can’t use the RXd weight or execute a particular movement RXd. Use that as motivation to get better. You have to remember that 99% of CrossFit facilities prescribe workouts for CrossFitters who posses advanced skills and strength. It is easier to scale workouts down than it is to scale them up.
Let’s answer some FAQs regarding”RXd”:
Will I still have a good workout even if I have to use a lighter weight then what’s RXd?
You may actually have a better workout. Not only will you be able to execute the movement safely and effectively, you will also be able to move through the full range of motion vs. moving incorrectly (A.K.A. half-assing it). Also, if it is truly a”lighter weight”, then you should be able to”blow the doors off” of the workout, meaning you will be “sizzling bacon” post workout.

How long until I can complete a workout RXd?


One of my favorites, right up there with,”Will weightlifting make me big and bulky?” The answer to this question can be complex, but I’ll strive to simplify it by asking you a few questions. Realize this really all depends on the individual. How is your body responding to the current program you’re following? Are you gaining strength? Are you practicing what you’re weak at? Are you following some other program outside of CrossFit? Realize to answer to this question we have to look at a few other factors.

I am a lot bigger than that smaller guy and he can go RXd but I can’t, what’s up with that?


Well, simply put, you are weaker and/or do not posses the same skills as that smaller guy. Not putting you down, just realize where you fall on the CrossFit strength/skill continuum and strive for improvement in both ares. PRACTICE!

That weight is too heavy to be RXd, right?

As I stated earlier, we prescribe workouts for CrossFitters who posses advanced skills and strength. It’s OK that the weight may be too heavy for you, but remember there is probably someone who may be able to handle it. Just because you went RXd on one workout doesn’t mean you will be able to do all workouts RXd.
It’s OK if you can not go RXd on a workout, I promise you will still have an awesome workout. It’s not the end of the world, just don’t be the one to push the envelope and do something stupid like not moving through the full range of motion or skipping reps. I highly encourage everyone to seek the advice of their coach, as they should have a good idea of the best decision for you take make regarding what’s RXd.

Wednesday, December 8, 2010

What do you want for Christmas? Post your wish list to comments.

WOD for 12/8/10:
A. Deadlift
5 reps @ 65% of working weight (remember to add 10# to your previous working weight)
5 reps @ 75%
5+ reps @ 85%

B. For time:
Run 200 meters
-then-
4 rounds:
7 Pendlay rows
7 Power snatches
7 Back squats
-then-
Run 200 meters

Tuesday, December 7, 2010

WOD for 12/7/10:
A. Max rep double unders in 5:00.

If you don't yet have double unders, practice for 5:00.

B. 5 rounds for time:
3 L-sit pull-ups
5 dumbbell push jerks
9 box jumps

Monday, December 6, 2010

We are starting a new Wendler 5/3/1 strength cycle this week. Remember to add 10 pounds to your back squat and deadlift working weights, and 5 pounds to your bench and shoulder press working weights. 

A. Shoulder press
5 reps @ 65% of working weight
5 reps @ 75%
5+ reps @ 85%

B. AMRAP in 10:00:
3 squat cleans (heavy)
5 clapping push-ups

Scaled version will be hang squat cleans and dynamic (pop hands off ground at top) or regular push-ups.

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RFM HOLIDAY CALENDAR:

Ok gang get out your calendars and mark down these RFM happenings:

• Saturday, 12/11 - Mickie and George Aikala have generously opened their house to us this Saturday for the RFM Christmas Party! So come out and celebrate the holidays with our RFM ohana. This will be potluck, BYOB, and we will do a "white elephant" gift exchange (keep gifts under $10). 
• Saturday, 12/18 - Beach BBQ at Launiupoko Beach Park following the WOD. Come and join us to get away from the holiday hustle and bustle and enjoy some sun, surf, relaxation, and fun. Heavy pupu's and BYOB.
• Christmas Eve (Friday 12/24) and Christmas Day (Saturday 12/25) the gym will be closed.
• New Years Eve (Friday 12/31) we will only be having the 9:00 a.m. and 5 p.m. classes.
• New Years Day (Saturday 1/1) the gym will be closed.

Saturday, December 4, 2010

WOD for 12/4/10:

A. L-sit hold - accumulate 2:00

B. 5 rounds for time:
12 weighted walking lunges
10 wall ball shots
8 toes to bar

Integrity

CrossFit not only teaches us to be better athletes but to be better in life.  Here's another great article found on the CF Affiliates site.

CrossFit is, I believe, the best example of integrity in action.  In life, there are many ways that one can cheat.  You can cut corners at your job, often times in ways that no one but you will ever know.  You can complete a task, not really caring if it’s completed correctly, but just going through the motions to get it done.  There are also many shades of cheating – from BIG lies to tiny omissions of truth.  The entire spectrum makes up our personal integrity.  Integrity is not just wether we will abstain from doing the one, big clearly wrong thing, but how we react to all the little problems life presents us. Integrity is built in the details.

“When you cheat in CrossFit, the only person you’re cheating is yourself.”  In CrossFit, integrity is calling a penalty on yourself when it’s warranted.  Doing and extra wall ball for the one that doesn’t go above the line, doing an extra pull up when your chin isn’t above the bar, and hitting another squat when your hip crease doesn’t go below your knee.

CrossFit gives us a chance to practice living by our principles.  And, when you build integrity, it carries over to every aspect of your life.  What you learn in the smaller world of CrossFit, you take outside the gym into the greater realm of your life.  Everything you learn in CrossFit carries forward directly to the outside world.  Calling a penalty on yourself, in the real world, is knowing when your actions are wrong and taking steps to correct them.  Counting your reps accurately means judging yourself honestly – and moving forward from that point.  Integrity is learning about a deeper gratification – a soul-leveled fulfillment, if you will.  Integrity is doing what is in the highest good, not just what you might personally want.  It’s calling a penalty on yourself when it’s warranted.  It’s taking pride in your final score, no matter what it is.

Be true to CrossFit, be true to your box, but most of all be true to yourself.

By Oakland County CrossFit

Friday, December 3, 2010

WOD for 12/3/10:

A. Back squat (deload)
5 @ 40%
5 @ 50%
5 @ 60%

B. Max dips

C. 10-9-8-7-6-5-4-3-2-1 reps for time of:
Power cleans
Burpees