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
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
Cindy
Good to know! Something we all need to hear and remember! Thank you for that! 🙂
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
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!!!
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
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
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
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
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
Good to know! Something we all need to hear and remember! Thank you for that! 🙂
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
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!!!
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
Yesterday’s Wod
Mike C. 42:57
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
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
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
Cecy 7 rds + 5 PC #85 / 3rx
Love our 7pm class you guys and gals are bad asses