Monthly Archives: October 2011

Workout Of the Day (Monday October 31, 2011)

Technical: 5 x 5 Clean Pulls
For Time: 10 x 10 m Walking Lunges (115/75)5 x 5 Push Press (115/75)

5 x 10 Back Squats (115/75)

100 m OH Carry (115/75)

          *Every 10 m of walking lunges, alternate between 5 push press and 10 back squats.  Once at the end of the 100 m, OH carry it back.

Stabilization: There's enough stabilization work in today's WODex gf http://flirtexting.com how to get your ex back

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Details: There will be some construction going on today, hopefully it will all be finished by the afternoon classes, but if not, I apologize in advance for the clutter.

Happy Halloween!

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Workout Of the Day (Saturday October 29, 2011)

Technical: 5 x 5 Push Press
For Time: Three Rounds of:

500 m Row

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10 Push Press (135/95)

Stabilization: 100 Knees to Elbows
Details: Post thoughts to comments
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Workout Of the Day (Saturday October 29, 2011)

Technical: 5 x 3 Front Squats
For Time: 21, 15, 9 of:

DB Power Snatch Right Arm (45/30)

DB Power Snatch Left Arm (45/30)

Box Jumps (30″/24″)

DB Thrusters (45/3

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Stabilization:
Details: We now have Honey Milk!  It is a great post workout source and protein with some natural sugars to get you feeling better sooner!  Six different flavors and they all taste great!  Just $3.00 a drink!

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Schedule

Yes, we are aware that the schedule for morning classes is not up yet. We ran a three week trial for the morning classes that were on the half hour. It seemed to be a a bit more successful for accomadating more people. I will post the scedule for next week within a few hours today.

Also, there will be many structural changes in the gym, be patient! We are getting a new rack sys

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tem and some other new toys… You can actually thank the Groupon promos for the additions! I know some of the “core” group of clients may not have been too excited about the inundation of clientele filling up space, but guess what, you're getting new toys that you'll learn to hate so much, an more people have become RCF!

Thank you for your patience, Happy training!

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Workout Of the Day (Friday October 28, 2011)

Technical: 3 x 20 Ball Slams
For Time: OC Throwdown WOD #2:

15,

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12, 9 Cleans (155/105)

30, 24, 18 Pullups

Stabilization: Tabata Situps
Details: Post thoughts to comments
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Workout Of the Day (Thursday October 28, 2011)

Technical: 3, 2, 1, 1, 1 Snatch Balance
For Time: PAY ATTENTION!!!!!

Complete Three Rounds of the Following:

10 Power Snatch (115/75)

  3 Rounds of:

         3 Burpee over bar

         6 Pushups

        

9 Air Squats

Stabilization: 5 x 20 secs Seated KB Hot Potato
Details: We have finally received our new t-shirt order and also have some sweatshirts!  The T-Shirts are awesome and were made by one of our own clients, wear them proud!  The T-Shirts are just $20 and the Sweatshirts are $35!

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Workout Of the Day (Wednesday October 26, 2011)

Technical: 5 x 3 OHS
For Time: Four Rounds of:

25 Wall Ball

300 m Run

15 D

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B Push Press (45/30)

Stabilization: 5 x 12 Secs Hollow Rock
Details: This is a potential shoulder blaster, USE YOUR LEGS!!!!

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Workout Of the Day (Tuesday October 25, 2011)

Technical: 4 x 6 Deadlifts

3 x 20 KB Snatch

For Time: “Susan”how to get your ex girlfriend back

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100 Ball Slams

Stabilization: 50 Pistols
Details: Post thoughts to comments
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Workout Of the Day (Monday October 24, 2011)

Technical: 5 x 3 Cleans
For Time: Five Rounds of:

6 Hang Power Cleans (185/115)

12 Knee To Elbows

200 m Row

Stabilization: 75 KB Sit ups
Details: Great weekend this weekend for RCF, first off, Edgar and Evelyn Hernandez from Mike's Gym came to visit Midtown Strength and C

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our people go take the Olympic Lifting Clinic and all had great things to say!

In other news for Olympic lifting, the Don Wilson Golden West Meet occurred this weekend, we had three RCF'ers compete, and three RCF'ers medal!  Not bad for some CrossFitters that are recreational Oly Lifters! Major congrats to 12 yr old Shea who was by far the youngest competitor and probably had the best form.  She went on to clean and jerk,with ease, over her body weight,  while Wes went up in weight class to still pull a medal, nice work guys!!!

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Posted in WOD

Workout Of the Day (Friday October 21, 2011)

Technical: 3 x 8 Back Squats
For Time: Taken From OC Throwdown, WOD #1:

10 min AMRAP:

75 Double Unde

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50 Box Jumps

25 Push Press (105/70)

Stabilization: Tabata Prone Iso's 8 x 20 secs
Details: Post thoughts to comments
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