Friday 2010 01 22

Skill:

We will work on the technique, to warm up and make sure we have it down packed, for our WOD. Go light and practice the proper ROM)

• Deadlift: 5 – 5 – 5 – 5 – 5 – 5
• Shoulder Press: 5 – 5 – 5 – 5 – 5 - 5

WOD:

• Deadlift
• Shoulder Press

           1 Rep Max

     Today we will try another PR, we will try to find your 1 rep max. Make sure that you log your efforts.

The Box. Ranger-CrossFit has been opened for 3 weeks, and we already have over 60 members and still counting. Our goal was to be able to move into a Bigger Box by summer, fortunately we have been forced to move now. This weekend we will try to get our new Box ready to hopefully do our first WOD there Monday. It will take some work and volunteers. We have set the rules and the operating procedures in order to become a successful affiliate and differentiate ourselves from the GLOBO gym, who only cares about your money. All CrossFit affiliates care about your health in particular. We pride ourselves with providing you with the best training and enviroment any where. I have learn this and much more from several friends of mine I have visited in laredo (CF Laredo and G7 CrossFit Laredo) and Houston (CF Houston, Bayou City CF, Clear Lake CF, and P3 CF). These fellow CrossFitters are some of the best coaches I have come accross. They love CrossFit and they love helping their athletes even more. Their Passion is one to be inspired by. if any one of you is ever in these areas go visit them, they will welcome you with open arms and they will provide you with the highest of quality in training, as I do. And if you have friends or family in these cities as well, tell them to go visit these great affiliates, they will not regret it as I know you don’t regret it.

So let’s make it today a great WOD, get some PR’s, for it might be our lost WOD here at our Garage Gym and let’s get ready to continue to grow in these great communities.

Rangers Lead the Way

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Patty doing her PR in deddlifts. We won’t say her age, but she did outstanding one of our best athletes of the day. Keep up the awesome work Patty, there is a lot more to come. Every one was surprise of the strength they have, all they had to do was have good technique and you can go beyond your imagination with CrossFit. Just get outside your comfort zone.

Thursday 2010 01 21

NO SKILL TODAY

WOD:

• Wall Ball Shots (20#/12)
• Jump Rope
• KB Sumo Deadlift High Pull (45#/30)
• Knees to Elbows

       1 minute per exercise/4 rounds total – NO REST BETWEEN ROUNDS

Let’s go Fast and Furious

 

 

 

 

 

 

Coach Mya returning the KBs to its location, since some athletes can’t pick it up themselves.

Wednesday 2010 01 20

Skill:

• Ring Dips -  20 (5 sec holds x 10)

WOD:

“NICOLE:

AMRAP for 20 Minutes of:

• 400 m run
• Max pull ups (remember your number of reps each round)

 

Today’s WOD is to wish, our very own fellow CrossFitter, Nicole, well. Nicole underwent minor surgery earlier today, even though it was nothing life threatening, we still would like to dedicate this WOD to her. Her and husband Dennis have contributed a lot to this family, and i ask that you keep them in your prayers, hope to see her soon at RCF.

Thsi WOD will be a great plasure for all of us to do and no one will scale down today. So let’s go and get the show on the road.

 

 

 

 

GET WELL SOON NICOLE, THIS WOD’S FOR YOU

 

 

 

 

 

 

 

Here we have Dulce, one of our new athletes. Dulce is a professional singer, even though I haven’t had the pleasure of watching her perform, I have heard many good things about her and her wonderful voice. You can go see Dulce perform with her band at the Patio, in down town McAllen. So when you have a chance go by and watch her perform. Dulce I promise I will be there soon, as soon as I am not that busy any more. Also Dulce has dreams on becoming a famous singer she plans to move to Miami and start there, I know you can do it Dulce and we will support you in every which way possible to help you reach your goals and make your dreams come true.

 

Tuesday 2010 01 19

Skill:

• Squat Clean: 5 – 5 – 3 – 3  – 2 -2 – 1 – 1

WOD:

• 700 m run
• 20 KB Swings (30#/20#)
• 500 m run
• 20 OH  Plate Lunges (45#/25#)
• 300 m run
• 20 Box Jumps (24#/20#)
• 130 m run
• 20 Mountain Climbers (four count)

           For Time

 Everyone needs Endurance or Metabolic Conditioning. As we have mentioned to you during your On-Ramp class, it is to be after the nutrition foundation, at the bottom of the pyramid, it is the MetCon. We in CrossFit believe that endurance is very important for everyone in order to be able to move your body through space (what we call gymnastics) or just on a daily baisis. CrossFit is the Core strenght and conditioning program, it is always varied and its done at high intensities. But in order for us to go into those high intensities, be successful, and prevent injuries we must be conditioned and threfore endurance is needed. Endurance is being able to last for certain amount of time conducting physical activity. For example you must do as many push ups as possible in 2 minutes, will you be able to do more push ups with out endurance or with endurance. It does not matter if you can bench press 400 lbs, if you can not do the same movement or set of movements for long periods of time, you will not be successful at doing push ups. Another example, you are playing outside with your kids, taking that you do play with your kids, do you think that with out Endurance you will be able to last for a long time playing with your kids and spend time with them? or will you have to play 2 minutes at a time then stop and take a breather? How about for the fire fighter, can you go into a fire at 12:00 am in the morning and fight a fire for 3 hours, with out having Endurance?

Endurance is important for elite athlete as it is to the average person playing with their kids. So do not neglect your endurance or MetCon it is an essential part of life. So let’s enjoy todays WOD and others that include lots of fun runs. Remember,  follow the pyramid and work at high intensities and you will be as healthy as an olympic athlete.

 

 

 

 

 

 

 

 

Here is Coach Mya, doing her first Burpee. Believe it or not today she has done her first Burpee. Those of you that were here have witness that little Mya enjoys doing Burpees. So watch out soon she will challenging you to doing fran.

 

 

 

Monday 2010 01 18

Skill:

• Pull Ups:  20

WOD

             “Angie”

• 100 Pull Ups
• 100 Push Ups
• 100 Sit Ups
• 100 Squats

For Time

CrossFit has several ways to measure your fitness levels and your progress. Today’s WOD is a very simple one tough, but simple. It is going to measure your stamina, endurance, and a little bit of your speed, amongst other domains. However, as we have told you, do not compromise Technique for Speed. While speed is important and cool, Technique is essential, even in simple WODs like this one.

Do not forget to bring your Journal’s if you haven’t, you need to start writting down your progress because CrossFit is about Measurable results and data. Good luck to everyone and hope to see you all.

On another note, we are about 90% positive we are going to be moving soon to our new and bigger facility. Thanks to all of you, our numbers have grown faster than we had expected at this time, but it is ok we welcome this type of problems. We are looking for a facility on pecan Between Jackson and Mcoll, it used to be an Archery place, for those of you who want to check it out. It is a 4000 sq ft facility where we are gonna be able to have more room and lots of parking and ground to play in. We are gonna need for all of you to stay current on your membership and help us help you, by providing you with the best facility, the best conditioning program, and definetely the best coaches in all of the Rio Grande Valley. Again thank you all and hope you are here for the long hall.

God bless you all and have a great day!!

 

Our first Bench Mark WOD resulted in great effort by everyone, we had a big turn out and many new commers that we hope to see come back again.  “Angie”, while not too easy, it was enjoyed by most athletes especially by Randy “The Bull” Baumeister, as you can see in the picture above. Randy is another one of our athletes that has a great story behind him. Randy is over 50, we won’t day his exact age, but he is kicking everyones butt, when we run, even I have to watch out for him cause he is right at my heels.

Randy is an inspiration to us all; he has been part of this family for over a year now. You can see him here going above and beyond the call of duty during the gruling 3 hour, 12 miles challenges, that we had after every RIP. Randy, as in the US Army Rangers, has displayed his LDRHIP Values many times which are; Loyalty, Duty, Respect, Honor, Integrity, and Personal Courage. Randy is a true leader and someone we all respect, and if you don’t, you should. He is married and has a wonderful wife whom is very supportive, and has two children, if I am not mistaken, and we are sure they are proud of their dad. Randy Baumeister, you are today inducted into the Ranger Boot Camp and Ranger-CrossFit hall of fame and honor, YOU SIR, ARE  A TRUE RANGER. Rangers Lead the Way!!!

(We will be presenting more stories about our athletes on the weeks to come. The past, present, and future athletes of RBC and RCF. Stay posted. If you have a story to share with us or know of one of the athletes in RBC or RCF that deserves for their story to be shared and maybe used as an inspiration to us all, please feel free to email us and gives us your suggestions.)