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Friday 01-27-12

Baseline Fitness Testing

DAY ONE

“Crossfit Total”

1 Rep Max Shoulder Press

1 Rep Max Back Squat

1 Rep Max Deadlift

:The gym will be open normal hours today, however, there will be no set classes.  You may come in during normal class times and coaches will be available to assist you with your lifts.  There will be no group warm up or skill sessions as people will be coming and leaving throughout the day.  Make sure to warm up good on your own and ask questions if you need help.   Plan on giving yourself at least an hour to warm up and complete these three lifts.  You will want to allow yourself to rest in between movements; not so much rest that you get cold but enough rest that you are able to perform an honest one rep max of the next movement.

Gym Hours

5:00am – 7:00am

9:00am – 11:00am

3:30pm – 7:30pm

:Class is officially over at the end of each of these time periods.  Please plan accordingly and show up to class early enough to complete your three lifts.

Hot Mama Kelsey pulling a sled and pushing a stroller post-wod.  I believe it is situations such as these where it is appropriate to use the term “Volcano of Awesome.”

Mark Rippetoe – One of Crossfit’s favorite Power Lifters offers us 3 great tips for our “Crossfit Total” Day.

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

quote openBe a first rate version of yourself rather than a second rate version of someone elsquote closee. (Judy Garland)

 

 
 

Thursday 01-26-12

Skill

Kipping Pull Up

WOD

“Death by Pull Ups”

With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute…continuing as long as you are able.  If you finish before the 12 minute mark run one mile as fast as you can.

For Time and Reps

Brad smashin’ HERO WOD “Bradly”  This was Brad’s last CFRC WOD for a while as he will be in Afghanistan for the next few months.  Stay safe and keep in touch!  We will see you when you get back!

Happy Birthday Robert M and Tanya!!
quote openPain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows that if you continue you will change. Don’t let it stop you from being who you can be. Exhaustion tells you when you ought to stop. You only reach your limit when you can go no fquote closeurther. (Unknown)
 
 

Wednesday 01-25-12

Skill

Power Snatch

WOD

“Randy”

75 Power Snatch (#75/#55)

For Time

Cash Out

Tabata Double Unders

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty.

BLOG QUESTION – What is your favorite Paleo Meal?

Miss yesterday’s blog post? This Friday and Saturday we are doing Baseline testing for all CFRC members. Make sure to show up on Friday for the Crossfit Total and Saturday for Helen. There are no make ups so DON’T MISS IT!

quote openI have learned to use the word ‘impossible’ with the greatest caution (Wquote closeernher von Braun)

 
 

Tuesday 01-24-12

Skill

Wall Balls

WOD

5 Rounds

12 Wall Balls (#20/#16)

12 Toes to Bar

For Time

Cash Out

100 Box Jumps for time

Smells like Helen….

Crossfit Rancho Cucamonga Baselines

This Friday and Saturday we will be conducting baseline fitness tests for all CFRC Athletes. These workouts will be repeated two other times this year to track your progress. Make sure to be here this Friday and Saturday as there will be NO MAKEUPS.

Baseline Schedule

Friday

The gym will be open 5:00am – 7:00am, 9:00am – 11:00am, and 3:30pm – 7:30pm.  There will be no classes this day and instead we will have “Open Gym.”  All members are invited to come in and find their “Crossfit Total” i.e. their One Rep Max Shoulder Press, Back Squat, and Deadlift.  Coaches will be available durning “Open Gym” to assist you with these three lifts.

Saturday

The WOD for the 9am class will be “Helen”. Come in at 9am to get a baseline time for “Helen” that we will use to compare your future “Helen” times throughout the rest of the year. There are NO MAKEUPS.

“Helen”

3 Rounds

400m Run

21 Kettlebell Swings (1.5/1 pood)

12 Pullups

For Time

History of the CrossFit Games” – video[wmv] [mov] [HD mov]
Happy Birthday Gretchen!!
quote openTo have long term success as a coach or in any position of leadership, you have to be obsessed in somequote close way. (Pat Riley)

 

 
 

Monday 01-23-12

Skill

Clean and Jerk

WOD

7 Power Clean and Jerk (#155/#105)

10 Hand Release Push Ups

6 Power Clean and Jerk

15 Hand Release Push Ups

5 Power Clean and Jerk

20 Hand Release Push Ups

For Time

Cash Out

2k Row

 CFRC Women are just so cool!

BLOG QUESTION – The OPENS – the start of the Crossfit competition season is just around the corner! What was your favorite memory from last years “Competition Season” and/or what are you looking forward to for this year?

Happy Birthday Toni and Jordan C!!

quote openA man always has two reasons for doing anything: a good reason and the real reaquote closeson (J.P. Morgan)

 
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