Friday 2010 01 29

Skill:

• L – Sit for 5 minutes (practice, practice, practice)

WOD:

• 200 m Over Head KB walk (30#/15#)
• 200 m Sprint (ALL OUT)
• 20 Ring Dips

3 Rounds for time

It is the end of the first week. It has been an awesome week for everyone, Coaches and Athletes, we had a lot of visitors and I believe 98% have planned to stay with us for the long haul. CrossFit is tough but it is for everyone. WODs are known to be brutal, HIGH INTENSITY, but if done with proper technique and thinking about safety first, your fitness levels will go beyond your expectations. While Speed is fun and our ultimate goal, or first obstacle to getting from point A to point B fast, is TECHNIQUE. At times we will have to stop you during your WOD and make you start all over again or redue some reps just so you can have the proper technique.  I can not emphasize enough how important TECHNIQUE is, that’s why we will always drill you on TECHNIQUE.  Do not get upset, mad, angry, or think we are picking on you (well I do somethimes…lol) but we do it because we care about your health and fitness. My sincerity in educating our community about health is with great passion and true love for fitness. So when you step into the BOX, be ready to get a work out, be moving fast but with caution, taught the proper technique, have a positive attitude, and have lots of FUN.

Remember this saturday we are having our first RCF gathering so come  join us and lets have some fun. I Guess we can make this our cheat day.

Ranger-CrossFit: “The Valley Leading Experts in Health, Sports, and Elite Fitness”

Ranger Lead The Way!!!

 

 

 

 

 

 

 

 

  As we came in this morning, we caught our coaches sleeping, like Bats!!!

Thursday 2010 01 28

Skill:

• Turkish Get Up – 10 each side

WOD:

• 15 Air squats
• 10 Sit ups
• 5 KB swings (45#/30#)

     Every minute on the minute for 20 Minutes

The faster you go, the more rest you will have between minutes……BUUUTTT… the closer you will get to meeting Mr. Pukie…

 

 

 

 

 

 

 

 

 

Mr. Pukie is a very well recognized icon in the CrossFit world, while many hate him and can not stand the sight of him, many of us crazy CrossFitters welcome him with open buckets. Others think Mr. Pukie is bad, while others don’t know who Mr. pukie is, and even better one of our athletes (Oscar) does not believe in Mr. Pukie. Mr. Pukie is every where, at home, at high schools’ home parties, at the clubs, in college dorms, in the military, and now Mr. Pukie has invaded the world of CrossFit. I myself have been very, very close to meeting Mr. Pukie, he was at my door but I couldn’t force myself any more to open the door for him. I welcome his sight, I guess is a crazy thought those few that are crazy like me, enjoy. I believe that Mr. Pukie will come when you least expected, but if anyone is wondering when is it more likely that Mr. Pukie will show up, and I will have to say when you do legs like crazy. Work outs such as FRAN. For those you who don’t know who FRAN is you will soon find out. That WOD I can guarantee will be memorable.

Anyways, today we had a good crowd all day. We had several visitors and more future CrossFitters. It has been already one month since we first became an affiliate and started making history here in the Valley. But of course we are not done, CrossFitters go above and beyond the call of duty. We have athletes from all walks of life, 17 year HS girls who like to talk a lot and are late, so they have to do burpees all the time to Emy who is tough as nail to my beautiful wife who is a tough CrossFit chick and yet very compassionate towards others, unlike me….lol. I hurt everyone the same. My wife is what has held this whole thing together, she has supported me the whole time since I first shared my dream with her, when we first met. Member babe? you memmmbeeeer, member? I was getting kind of wild again, likei n my younger years and ” Along Came Polly”. Months later, came Mya…..and You all better watch out for her, you think I am tough, oh boy…she can do burpees and over head squats already, no lie.  Anyways, today we had some great athletes push themselves to the limit, not quite meeting Mr. Pukie but they showed gret courage, what I like to call “100 percent and then some”. Many athletes met the Ranger standards. Now we are ready for another great WOD tomorrow and then our cheat day Saturday. So tonight sleep tight, ignore Mr. Pukie if he’s in your nightmares, and we will have a GOOOOODDD WOD tomorrow. I will stay up all night thinking about it and trying to really searching for the right one to celebrate our one week anniversity.

Good Night everyone.

Ranger-CrossFit: “The Valley’s Leading Experts in Health, Sports, and Elite Fitness”

Rangers Lead The Way!!

Wednesday 2010 01 27

Skill:

• Hang Clean – 3 – 3 – 3 – 3 – 3

WOD:

• 15 Hang Cleans (115#/95#)
• 50 Back Extensions
• 300 m sprint

          4 rounds for time

We had two visitors from out of town, who love CrossFit and could not help to stay away from their daily WOD. Ken, from San Antonio (Alamo CF) he’s in the Airforce and Lee, from LA (Team CF). Ken is currently on active duty with Air Force and plays on the Band, I know AIRFORCE, sorry peeps we have to be nice to them too. (jk Ken…I think…lol) Ken will be here all week and Lee is only here for today. Both athletes have demostrated the quality of training they get at their home BOX, and they have done awesome. They have trained to the Ranger Standards. I hope that they have enjoyed their time here in the Valley and at the first and only CF BOX in RGV. You guys are always welcome to RCF any time and hope you stay in touch with RCF.

 

 

 

 

 

 

 

 

Ken (Alamo CF) and Ken (Team CF),  dropped in from out of town. I hope that you have enjoyed your WOD at RCF.

 

***** WE HAVE THE FIRST NEW SHIRTS IN. I H OPE YOU ALL LIKE THEM. IF WE DON’T HAVE YOUR SIZE PLEASE LET US KNOW AND WE WILL GET A 2ND ORDER ASAP. SOME OF THE MONEY IS GOING TO A COMMUNITY PROGRAM.

 

 

 

 

 

 

 

  

****THIS SATURDAY WE ARE HAVING A BBQ GET TOGETHER AFTER THE ON – RAMP  (8 AM TO 12 PM, ON-RAMP). WE WILL HOPEFULLY BE PREPARING THE BOX FOR PAINTING OF THE WALLS, CEILING AND FLOORS. IF YOU WOULD LIKE TO HELP STOP BY OR YOU CAN JUST DROP BY TO HANG OUT WATCH EVERYONE WORK AND ENJOY THE BBQ. PLEASE RSVP (If you would like to bring something also let us know and post it on the comments so others can see it, you are not required to bring anything, we are a family, so just drop by we will be at the BOX all day).

REMEMBER: This Saturday we will START the  OPEN GYM from 9 am to 1 pm. (THIS WILL BE EVERY SATURDAY FROM NOW ON) You are ALL welcome to come and get a WOD in, practice a skill, or just hang out if you are bored at home or need to get away from kids or husband, bf or other. Bring friends and family to show them the BOX and work out with you for FREE. This will go on while the On-Ramp is going on. We have plenty of room now.

“The Valley’s Leading Experts in Health, Sports, and Elite Fitness”

Rangers Lead The Way!!

Tuesday 2010 01 26

Skill: Practice for 5 minutes (Pick One)

• Hand Stand
• L – Sit Hold

 WOD:

     21 – 15 – 9 for time of:

• Thrusters (95#/75#)
• Box Jumps (24/20)

 

Let’s go Hard and Fast……3…..2…..1…..GO!!!

 

 

 

 

 

 

 

(You MUST ENTER and TAKE the RISK)

 

1. FRAN for those of you that don’t know is one of the most notable WODs in CF. If you do it to the CF standard, hard and fast, it is one of the most brutal WODs there is, but FUN! So until we get our pull       up bars built again, we will do different variations of FRAN so you can get used to the intensity. Just work hard and try no tto miss to many days of CF. Research shows that with in 3 days of not doing any kind of endurance movements, your cardio will drop drmatically and strentgh will start to decline at about 5 to 7 days of inactivity. So stay active as much as possible and eat healthy remember: IF YOU CAN HUNT IT, CATCH IT, GROW IT….THEN YOU CAN EAT IT.!

2. This week willbe the last week that new members will get to take advantage of the promotional fee of $80 for unlimited classes per week. Starting Monday we will start our regular fees. We will be having another and the last Saturday (8 am to 12 pm) On-Ramp this Saturday. So I highly encourage our currently athletes if you have friends or family that would like to join or try it, come this week. There will be no exceptions. NO MEANS NO, DO NOT EVEN ASK.

3. We might be painting again this weekend. If anyone could volunteer to help us prep and move equipment around. Also we could use some black paint for ceiling and special black paint for floor. Let us know if anyone can help us with that, we can work something out with you. Come see us.

4. We will be having T-Shirts for sale, hopefully they will be done today. They will be for $25, part of the money will go towards a community program I am currently involved with. We are to hold  a parent retreat sometime next month. They have asked me to present several topics, such as drugs, alcohol, violence prevention, leadership, and health and wellness.  This is just the first of many community events I will be involved with and if anyone would like to help out ir has ideas, let me know, email me or talk to me after class.

5. Grand Opening: We are planning a Grand Opening towards the end of the month of February. We hope to have our facility painted by then and some more equipment. We have some ideas on what we want to do. If you all don’t know one of our coaches, Raul, plays in a real good band, so they might play that day and one of our athletes who was featured last week also is a very good singer, so she might performed as well. Our goal is to invite people from the community and donate while they have a sample work out. The proceeds will also go towards helping our less fortunate community members. If any of you would like to help, have an idea for the event, have some media contacts, and such please let us know and we can plan the event very well.

Thank you all for being such good athletes and we hope to keep you in our family for yers to come.

Ranger-CrossFit: “The Valley’s Leading Experts in Health, Sports, and Nutrition”

Rangers Lead The Way!!

Monday 2010 01 25

WOD:

• 400 Run
•    50 Air Squats 
•     25 N ees to Elbows
• 20y  Guerrila Walk
•     50 Elevated Push Ups
•  200 Run
•     50 Wall Shots
•     25 O ver Head Squats
•     50 Duble Unders

FOR TIME

 Today’s WOD is a surprise and it’s the first WOD in our new box. We will consider this our initiation WOD.

I would like to thank all of the Athletes that helped out and donated this weekend into the repair of the new home to Ranger-CrossFit athletes. You have done a great job; we tore down walls, made entrance through another wall, moved equipment, painted office and RR, and much other things. Our box looks awesome, like a CrossFit gym. We have only been in operation 3 weeks, and our numbers are in the 60’s better than i could ever imagine at this time. If we keep going again we might have to move in 6 months. So Rangers don’t get to comfortable, we might have to move again to a bigger location. We will be enjoying out new home from now. Hope to see you all today at the new BOX. Here are some Pics so you can see what you can expect.

 

 

 

 

 

 

 

 

 

 

 

 

 

 This week’s feature athlete. Mrs. Emy Fisher. Outstanding athlete she is in her early 60’s and is setting the example for others to follow. Emy we are so proud of you keep up the great effort, there is a lot more to come.

The WOD turned out better than we all thought. We had fun and 4 of the athletes met Mr. Pukie and everyone walked through the “Hall of Death”. I can guaranteee this won’t be the last walk through the “Hall of Death”. Thank you all for being such good sports and having fun while we get fit. The First Day was a big success and full of fun. But this is only the beginning to a new Beginning and your new life.

CrossFit baby….Rangers Lead The Way!!

See you all manana…for another “Pappitas” WOD.