Please remember today all the brave men and women who have fought to defend our freedom.
Now for today’s WOD…
Power Clean – find your one-rep max
Recover, then:
A.M.R.A.P. in 15 minutes
10 calorie row
20 squats
We’ll work Power Cleans the first half of class and see just how heavy each of us can go on a one-rep max. Part II is the same format as Sunday’s A.M.R.A.P., just subbing squats for push-ups. Needless to say, hit it hard!!
If I hear anyone say that E.C. (CrossFit HQ trainer) is almost as tall as me when she is kneeling down, beware your punishment will be swift and it has already been determined. Short jokes will not be tolerated to the tune of 100 burpees!
3 rounds for time:
10 push presses (65lbs./95lbs.)
10 sumo deadlift high-pulls (65lbs./95lbs.)
30 double-unders
WAY TO GO CARLO!!
Congratulations to Carlo who received his CrossFit Level II Coaching Certification this past weekend in Boston.
This is a significant achievement as more that half of all Level I trainers fail this weekend-long practical exam on their first attempts.
This just goes to prove what Carlo would be the very first to say – he ain’t as dumb as he looks – ha-ha! But we already knew that. Way to go Carlo!!
Now for today’s WOD…
For time:
50 dips
50 box jumps (20″/24″)
50 squats
50 knees-to-elbows
50 burpees
50 sit-ups
50 pull-ups
50 decline push-ups (10″/2o”)
We’ll complete today’s WOD gauntlet-style. The workout can be scaled by reducing the number of reps for each exercise. To complete the workout fully Rx’d, decline push-ups must be performed with your feet raised on the designated box. Otherwise, scale to standard or knee/modified push-ups.
Also, here is a video of what we would consider BAD DIPS. Note how shallow the dips are and the lack of full arm extension at the top. Here is an example of GOOD DIPS. Note how deep the athlete lowers his torso and the full extension at the top. Be a good dipper!
Great job to everyone who ran in one of the RVC races today! We had some outstanding performances and I will post the results on the whiteboard tomorrow. Can’t wait until then? You can check out the RACE RESULTS here. We’ll schedule another race soon!
Now for today’s WOD…
Front Squat
5 – 5 – 5 – 5
Recover, then:
A.M.R.A.P. 15 minutes
Row – 10 Calories
20 Push-ups
On the front squats – gradually build to a load that is challenging for 5 reps. Then, complete 4 sets of 5 reps. Rest as needed between sets.
Then after you recover, hit the A.M.R.A.P. HARD! This is a 15 minute, all-out effort!!
Classes today (Saturday, Nov. 7th) will be held at 7:00, 8:00, 9:00 and 10:00 am. Please note there will be NO 11:00 am class today! Sorry for any inconvenience.
For those running in any of the RVC races today – let’s try to meet in front of the movie theater before the race. Afterwards we’ll hit MacArthur’s or another watering hole. Should be a nice day to run – hope to see a strong showing!
Now for today’s WOD…
A.M.R.A.P. in 20 minutes:
20 power cleans (50% of body weight)
10 burpees
This is a repeat from 3/27. Destroy your previous best!!
Just a thought - if you are running on Saturday you MAY want to take off today. Nothing like toeing the starting line with nice fresh legs! Or ignore this advice…whatever...
Here’s today’s WOD…
For time:
10 rounds:
500 meter row
Rest exactly 1 minute between each interval.
Last reminder – The RVC 5K, 10K and Fun Run are this Saturday, Nov. 7th. See previous posts for details. Let’s all meet in front of the movie theater before the run (it’s right by the starting line). After our last runners finish we’ll head to MacArthur’s for some food and drinks (unless someone has a better idea?!). Helpful hint – you may want to try to park near the finish line (RVC train station) and keep a dry shirt and/or change of clothes in your car .
For th0se NOT running on Saturday, “The Rock” WILL be open. Classes will be held at 7:00, 8:00, 9:00 and 10:00 am. Please note there will be NO 11:00 am class.
Now for today’s WOD…
For time:
21 – 15 – 9
Thrusters (65lbs./95lbs.)
Burpee Pull-ups
Then:
Row 1,000 meters
Think of this WOD a kind of like “Fran” with a bunch of burpees thrown in and a lung-numbing row tacked on the end. The scale for a burpee pull-up is a burpee and a jumping pull-up.
This video is HILARIOUS on so many levels!! Thanks to Kimbo and Samara for sharing it. Our apologies to anyone offended by the language. Love the robotic voices and references to shirtless workouts, Paleo, CrossFit elitism, videoing workouts, etc. etc. What are you’re favorite lines?!
Now for today’s WOD…
10 Rounds For Time:
10 Pull-ups
10 Burpees
20 Box Jumps (20″/24″)
Compare to 4/29/09. Destroy your previous time!!
A couple of important reminder…
The RVC 10K, 5K and Fun Run are this Saturday, November 7th. The Fun Run (for kids) starts at 9:00 am and the 5K and 10K both start at 10:00 am sharp. You can register the day of the race but it’s a lot easier to go to the RVC Recreation Center this week to do it. Looks like about 20-25 of us are running! We’ll hit a local watering hole after for some eats and drinks – should be fun!!
CrossFit “The Rock’s” Holiday Party will be held on Saturday, December 5th from 7:00 – 11:00 pm at Kasey’s in RVC. A mere $42/head gets us a private room, a delicious buffet dinner and all the booze we can pour down our thirsty throats. You can RSVP in the comments section or on the whiteboard – and give your $$ to Carlo or Larry ASAP. Everyone – present and past members – needs to attend! Your guests are welcomed too!
Now for today’s WOD…
Snatch
1 – 1 – 1 – 1 – 1
Newbies – today is a great day for you to work to get a good grasp of this exercise – so make sure you train today. As always, stay with a weight that is manageable until you feel more comfortable with the lift. Vets and those more experienced with the snatch – work today for a one rep max.
For time:
50 sit-ups
50 kettlebell swings (35lbs./55lbs.)
10 wall balls (15lbs./20lbs.)
40 kettlebell swings
20 wall balls
30 kettlebell swings
30 wall balls
20 kettlebell swings
40 wall balls
10 kettlebell swings
50 wall balls
50 sit-ups
