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Tuesday 02-26-13

14 Responses

  1. RD

    POWERLIFTING

    K/S: KB ROWS, RENEGADE ROWS, W/U AS NEEDED…..

    MAX EFFORT SHOULDER PRESS

    TYLER: 145
    MIKE C: 165
    JODIE: 90
    TAYLOR: 135

    A/P: 2NDARY BARBELL MOVEMENT: 3X3@75% SHOULDER PRESS

  2. Coach Nick's Class

    6AM
    PHIL: 7 RNDS TOTAL 65LBS 3 rds + 8kbs 26lbs
    Shayne 135# 6 rds + 2 pc/ 4 rds + 2 kb 1.5 pood
    Sergio 8rds + 3 frnt sqts/4rds 1.5 pood

  3. Coach Nick's Class

    9AM
    Kristen M. 9rds + 10pc 25#, 65#frnt sqts/ 5rds 20#
    Chris Co- 8 rds +9 cleans/ #26 4 rds
    Frank B : 6rds, 7clns, 1fq @ 135.
    4rds rx

  4. RD

    JUST MY .02…….

    RECENTLY I HAVE OBSERVED SEVERAL ATHLETES BECOME FRUSTRATED WITH THEIR CURRENT “CROSSFIT SITUATION.” THEY ARE EITHER STRUGGLING WITH A MOVEMENT, SKILL OR PUSHING THRU A PLATEAU OR PR…..

    THERE ARE THOUSANDS OF FACTORS THAT INFLUENCE THIS BUT FIRSTLY LET ME SAY THAT AFTER THAT INITIAL “JUMP” IN FITNESS, IMPROVEMENTS AND PR’S ARE HARD WON…..IT REQUIRES LOTS OF HARD WORK, GOOD COACHING AND A BIT OF LUCK (I WILL TAKE LUCK BUT I WOULD RATHER BE GOOD EVERYTIME)……PHYSICAL AND MENTAL WORK….JUST A FEW QUICK TIPS:

    1-DON’T MISS TRAINING DAYS/ OPPORTUNITIES….STAY ON TRACK….
    2-DON’T CUT CORNERS ON THE “ACCESSORY WORK” (ESPECIALLY IN POWERLIFTING BUT I ALSO MEAN MOBILITY, NUTRITION, ETC)….
    3-GET A WORKOUT PARTNER (SOMEONE THAT YOU TRUST AND RESPECT THEIR OPINION. THEY SHOULD BE WILLING TO GIVE YOU FAIR, CARING ADVICE/ SUPPORT. HOLD EACHOTHER ACCOUNTABLE)…..
    4-MINDSET…..DON’T PUT YOUR BODY AT UNDUE RISK BUT BOTTOM LINE YOU HAVE TO “PUSH THRU” AND “WILL” THAT SMALL IMPROVEMENT…..ON THIS TOPIC, I SOMETIMES TELL MYSELF, “I WOULD RATHER BE DEAD THAN AVERAGE.”…..

    JUST KEEP IN MIND, THAT THIS STUFF IS INHERENTLY TOUGH AND SOMETIMES TECHNICAL (THAT’S WHY WE LOVE IT)….THE SKILLS AND SPORT ARE EVOLVING SO QUICKLY….CASE IN POINT, GO TO THE 2007 GAMES RESULTS AND DO SOME OF THE WODS, I BET YOU ARE SURPRISED HOW WELL YOU “STACK UP.” AND THIS IS JUST 5 SHORT YEARS AGO….

    RANT OVER…..NOW “GRIP IT AND RIP IT.”

    RD

  5. Brittani

    thanks coach Ron!
    ran out of the gym before I could post this mornings WOD
    6am
    Brittani 7 rds 70# +4 power clean and 3 rds + 2 kb

  6. Cliff Keyner

    So true Coach Ron. My PR this past weekend took three long years of hard work, dedication and staying consistent about getting into the box.

    Like Coach Ron said.

    1. Get that training partner or what we say at CFRC “family” who will hold you accountable.
    2. Don’t cut corners by not counting your reps and trying to get a better time!! It does you NO GOOD in the long run.

    Last thing, Have Fun!!!

  7. Shelly

    10am

    Paul S 6+3 front squat 135#/4+4 burpees
    Aaron 6Rnds 115# 4rnds 1pood
    ron 6 + 4 cleans 125#/ 1.5 pood 3 rds + 8 kb

    1500

    Pula 6rds #135 2.5 rds 1.5pood
    Joyce 9rds (1/2 RX 1/2 #95) 4rds 1.5 pood

  8. Coach Mike's Class

    1600
    anna s. 5+3 power cleans 95#, 6+9KB 1pood
    Cameron 5rds +PC +FS +3 Jerk/ 4+8KB 1pd

    1700
    Mike F 6 rds + 7 FS 115#/4+3KB 1.5pood; 8 rds End WOD
    Steph 7 RDS 45#/ 4+10KBS
    Jamie 7rds + PC + FS + 6 Jerk rx/ 3 + 12KBrx
    Brandon 6 rds + 1 push jerk @135 lbs/ 3 rds + 12 kbs RX

  9. Coach JD's Class

    Yadie 8 rds 15# bar, 4 rds Grey KB
    Aubrey 9 rds 15# bar, 4 rds +12KB Grey KB
    Gaby 8 rds + 7 power cleans 75#/5 rds + 6 KB
    Dugas:6 + 2 power cleans 135/ 3 rds 67 RX
    rachel 7 + 2 jerks 65#
    Jackie H: #65 7 + 9 jerks/ #1 4 + 7 swings
    Cooper H: #65 6 + 6 p.c./ #1 4
    manuel: 5rds + 7 fs #135/ 4 rds + 4 kb 1.5 pd

  10. Coach JD's Class

    7pm

    Meagann 7 + 7PC RX/ 4 + 4KB RX
    Edwin 5 + 3 push jerks #135 / 3 + 7kb RX
    Chris C: 6 #95/ 3 sets and 3 RED
    Bresee: 9 #95/ 4 sets (red)
    Jordan C: 5 sets + 3 power cleans#95/ 3 + 7 kettbell(RX)
    Heidi- 6 rnds #85/ 4 rnds 2 burpees (1pood)
    Carmen 6 rds
    Liz C: 7 rds +2 power cleans 65#, 3 rounds (1 pood)
    Berny: 5rds + 6 front squats #115/ 3rds + 12 kb 1.5pd
    kelsy 6 rnd + 4 power clean rx/ 4rnd + 7kb swing rx

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