RK CrossFit

News

As of March 24--2012 

We will no longer be a CrossFit Affiliate 

I am posting the Workouts on the new Website

WWGSC

I will post more there about why.... etc 

What will change ? Nothing !!!!!!

other than we won't be using the word CrossFit for the Workouts ( we haven't in a while)

 The workouts will still have Strength and Conditioning and Gymnastic Skills

and nothing will change with the other trainers and the schedules they have

 

 

 

2-16-2012

Strength

Close Grip Bench 3 RM

Condition

Complete 6 rounds:

3 Front Squats @ 75% of 1 RM
20 yard Flying Start

*For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards. (ours will be full speed up the ramp)
*Rest 120 seconds between rounds. 

Post loads used and fastest 20 yard flying start to comments.

Gymnastics

For Quality

21-15-9:

• Strict Rings Pull Up  with False Grip
• Strict Dip  
• Roll to Candle Stick  

Spiritual WOD – 2-16-2012

 

Pray for someone who has wronged you in the last year.  Then, find a way to show you have forgiven them.  Send a note, make a call, invite them to lunch…do whatever it takes.

“If you judge people, you have no time to love them.” (Mother Teresa)

“Jesus said, ‘Father, forgive them, for they do not know what they are doing.’” (Luke 23:34)

 

2-15-2012

BB Gymnastics

1) 5X2 Hang Snatch (full squat) @ 80% – rest 60 sec.
2a) 4X3 Snatch High-Pulls – heaviest possible, rest 60 sec.

Notes: The pull should end with the BB at least at nipple height. Concentrate on pulling, not jumping.

2b) 4X3 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.

Conditioning

Beat the Coach (Canadian) 1.3

9-6-3 of:

Bar Muscle-Ups
Squat Clean to Thrusters 185/120#

6 truths

running style affects injuries.....duh

 

Spiritual WOD – 2/15/2012

 

Practice self-discipline today by “holding your tongue.”  Make your goal to speak only by this rule…

“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.” (Ephesians 4:29)

*Share your experience on Comments.

 

2-14-2012

Find 1 RM Box Jump

then

Rack Pull 3 RM
*bottom of knee to lockout

Complete:

Sprint three 300 yard shuttles.(this will be 12 trips on the low level)

*Rest 5 minutes between efforts.

*300 yard shuttle runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.

Post fastest times to comments. 

What do you think of this???

 

Oh yeah ... guess what just came in ???

All the Hoodies and new T-shirts

$30 FOR HOODIES AND

$20 FOR THE T - SHIRTS

Happy Valentines Day this is 

For My Valentine ....   

2-13-2012

Squat 5 RM then

 3x5 @ 90% of 5 RM

These are all low bar back squats

Complete 5 rounds:

1 Push Press - 185 lbs
1 Strict Chin Up
3 Push Presses - 185 lbs
3 Strict Chin Ups
Max Reps of Push Press - 185 lbs
Max Reps of Strict Chin Ups

*Rest 90 seconds between rounds

Post number from max rep push press + chin ups of each round to comments.

Extra Credit

5 ROUNDS: Not for time

• 10 Toes to Bar from L Hangs  
• 10 Dumbbell Planche Throughs  with a weight you can handle to keep elbows locked out

 

 

Exercise Less

2-11-2012

Strength 

Max effort Pullups 2 attempts

Max effort Ring Pushups 2 attempts

then

Complete 7 rounds for time:

7 Deadlifts - 315 lbs/ 225 lbs
5 Lateral Burpees
1 Full Gasser (equals 7 trips back and forth upstairs)
*Rest 45 seconds between rounds
Post times to comments.

Talayna

 

 

2-10-2012

Power Snatch 1 RM

then

Complete 5 rounds:

3 Power Snatches
3 Snatch Pulls( not high pulls)
3 Power Snatches

*Do not drop the weight, do not set it down. 
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.
*Work up to the heaviest weight possible. 

For Quality

5 ROUNDS:

• 5 Back Levers  
• 5 Front Levers  
• Use bands, tuck, one leg, straddle, or straight body position. Check out the Levers Progression - Pt.2  and Levers Progression - Pt.3  for tips
• FINISH with: 
  • 100 Hollow Rocks  

Mobility

 

Spiritual WOD – 2/9/2012

 

Practice self-discipline by restraining anger.  When you are tempted to let anger control you today, re-focus and pray.

“I’m telling you to love your enemies. Let them bring out the best in you, not the worst. When someone gives you a hard time, respond with the energies of prayer, for then you are working out of your true selves, your God-created selves.” (Matthew 5:44)

“Speak when you are angry – and you’ll make the best speech you’ll ever regret.” (Dr. Laurence J. Peter)

 

2-9-2012

Programming 

I want to help all the people that have trained with me and left and are doing there own thing

Please listen to me on this and I hope these links along with my thoughts help you

Templates, Advance and Amateur

Intensity Versus Effort

These are only a few from TalkToMeJohhnie I am not going to hold you hand and tell you to read them all , however it would help you if you did

History of RKCrossFit

Throughout the years I/We have followed only a few programs and these are tested over and over 

I personally like/ love coaches and others programming for me 

It is not that I don't know how.

I just find it like Christmas when I open up the site I am following

and feel  all wide eyed and ready to open my present.

The sites that we have followed have been

www.crossfit.com for over 3 years

www.crossfitfootball.com 

www.crossfitoneworld.com

www.http://outlawcoach.wordpress.com/

GymasticsWod

Please understand that from what I can tell they understand the above programming along with 

programming that is taught at the Level 1 cert ( however I think Johns is more precise )

Ok that all said here is  Wod 2-9-2012

A CrossFit Football Wod mixed in with some Gymnastics Skill

Strength

Push Press 1, 1, 1, 1, 1

Wod

Death by Back Squat(High bar)

Complete:

1 back squat the first minute, two back squats the second minute, three back squats the third minute and so on...

*This workout is performed at body weight or 225 lbs, which ever is more. (for guys)

150lbs or Bodyweight whichever is more for girls

Post total minutes completed to comments.

Gymnastic Skill

10 mins practice of CartWheels

and 200 Double Unders

 

2-8-2012

Continuing the education .... enjoy

Oly Starting Position

For those of you that want to get better at this stuff

BB Gymnastics

20 minutes Snatch technique work from the hang.

Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING.

Conditioning

8 minute AMRAP of:

15 Step Down Box Jumps 24″
20 Burpees

Notes: No bounding is allowed on the box jumps. Every rep must be step down after standing completely on top of the box.

Midline

1a) 3X5 TGUs – medium/heavy, rest 45 sec.
1b) 3X20 Reverse Hyper – medium, rest 45 sec.

 

2-7-2012

Integrating the Olympic Lifts with CrossFit

This is the most boring video ever, unless you didn’t believe that Irving Hernandez did 100 Burpees in 3:48. I watched it—sorta—he did:

---

WOD 120207:

Strength

1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.
2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/150#
HSPU

Notes: Regionals standards. Kipping is allowed.

*Rest 5 minutes.

3 minute AMRAP of Double-Unders.
2 minute AMRAP of T2B.
1 minute AMRAP Row for Calories.

Notes: Each AMRAP should be completed with no rest between.