Friday 2010 02 26

Skill:

• Push Jerk – Practice the movement with pvc for 10 minutes

WOD:

• Stiff leg deadlift
• Anywhere Push ups

           25 – 19 – 13 – 8

Today one of our coaches (Polly, mywife) will be going to Dallas, Texas for the Level 1 cert. She will be learning about CrossFit for two days and bringing back some more knowledge. It will be intense training and lots of awesome information. Here at RCF we pride ourselves with providing you with the best of service and knowledge possible. Let’s wish her good luck.

Next Tuesday March 2nd, we will be starting the next On-Ramp. So if you want to join, have a friend or family member that would like to join please let us know and sign up now, before Monday. After we start, they will have to wait until the following month. NO EXCEPTIONS. They are welcome to come by Saturday for the Open Gym and have a taste of what CrossFit is all about.

Saturday, after the Open gym we will be taking down the Hall of Death. We have encounter a problem, a problem which is a good one to have. We are growing and needing the space. So the Wall must come down. We could use your help and your tools if you have some. Drills, hammers, trucks, etc. and a place to drop off large loads of construction material.

And lastly, I know I have said it several times but I am just very, very proud of everyone. We have an awesome community here. Everyone is improving tremendously, technique is 100% better, not perfect but better, than when you first started. We still got room for improvement and lots more to learn. But the will and the spirit is there. While every single of of you is doing awesome I do want to give  a little extra applause to several of our members.

Mary Barrientos, she has lost over 13 lbs in three weeks if not mistaken. Her technique is getting better and she is just an awesome athlete. My coaches and I, are so very proud of you Mary, you keep the good work and it will only get better.

Fabiola Benet age 18, when Fabiola started her mom reported that she was not eating and wanted to lose more weight, she was already weighing less than Mya. She never did exercise and her technique was probably one of the worst ones I have seen, with out been mean, but it is true. Now, she has come a long ways, her technique is 150% better, her body has transformed and her spirit as well. Her mother has reported big changes in her eating habits and her will to continue to exercise. I am so proud of you Fabi, continue to work hard and life will be easier than not doing anything at all. We are completely behind you and proud of you here at RCF.

Emy Fisher, even though she won’t tell us her age, and I know it, but I wont’ tell you, she is just an awesome lady. She works hard, has improved a lot and she is happy. She has reported that her sport of Tennis has improved as well and her pain that she had is going away slowly. Emy is in her 70’s and she continues to push hard. We are proud of you Emy we hope you continue with our family.

Juan Galindo, he is a SJPD officer and is running for Weslaco commisioner, so whom ever lives or knows people in Weslasco you better vote for him. Juan is a damm good individual that I would love to have as a leader for my community. Unfortunetely, I can’t vote in Weslaco Juan, but I know God will open doors for you and give you the place you and your family deserve. Juan, started with us and was dieing, even though he was an officer of the law he was not in the best of shape and was really struggling. He reported to never have run more than a mile with out stopping and now he has done 2.5 miles and did not stop once. He is losing weight fast and getting super stronger. These are the kind of leaders we need in our community, individuals who push themselves and strive to be the best, while helping their community and improving quality of life for everyone. Juan may God bless you and your wonderful wife Mariana. VOTE FOR JUAN GALINDO, COMMISIONER WESLACO, TEXAS. Or I will make you do FRAN every other day.

These ladies, gentleman, and the rest of the family are what drives us here at RCF to continue to make CF what it is, an awesome program. Of course with out athletes like these CrossFit would not exist. Everyone continue to work hard, push your limits, keep a positive attitute, and you will reach limits that are unimaginable to you.

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

Thursday 2010 02 25

CF

WOD:

• 800 m run
• 50 Flutterkicks (4 count)
• 400 m run
• 50 KTE
• 800 m run

        2 rounds for time

CFE

Drill:

• BoF – Bounce 3 x 3
• Lunge – Below/Above Knee – 3 x 10 (20 yds)

WOD:

• TT – 5:3
• 4 rounds of 5 min max distance, 3 min rest between rds

Wednesday 2010 02 24

Wod:

           “FRAN”

• THRUSTERS (95#/65#)
• PULL UPS

           21 – 15 – 9 FOR TIME

 Yes, I know you all got chills when you heard FRAN. I get them everytime I hear it. It’s one of those WOD’s that you have a HATE/LOVE  relationship with. FRAN, if don’t properly and test your limitations, it will take you to a place where you never been before. It wil not hurt as much when you are doing it, but after you are done. It will just confuse you, you will not know what hit you; whether you want to puke, pass out, die, or other. It’s not to scare you, but to make you aware of the respect that one should have for this type fitness. Fitness that you will not achieve at your local GLOBO gym. You will not reach this intensity nor get this results. Results which are scientifically proven from years of practice, not in labatories.

So, get on hear and let’s FRAN. WHAT IS YOUR FRAN TIME?

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

Tuesday 2010 02 23

CF

Skill:

• Pull ups – 30

WOD:

           Tabata Something else

• Sit ups
• Push ups
• Back Extension
• Squats
  Do 20s of work follow by 10 s of rest for 8 rounds, this is done for each exercise. After the eight round will you then move to the next exercise.

Monday 2010 02 22

Skill:

• Back Squat 5 x 5

WOD:

• 5 Push Press (1/2 BW)
• 15 Goblet Squats (45#/30#)
• 5 Strick Pull ups

              5 rounds

 

 

 

 

 

I would like to say congrats to the CrossFitters that ran this weekend at the 10k in Harlingen. Vanessa place 2nd in her age group she did awesome and she reported to have improve her time in the 10 k, from 2 weeks ago, with the help of the new running technique. We haven’t been running much, all we have done was Regular CrossFit, but we will be doing more CFE and you bet she and others will improve even  more. I also place 2nd in my age group, and 3rd over all. I can also tell you that CrossFit alone helped me, cause I have not been running at all. I did good time with out CFE training just working on drills. I can also tell you that the new running technique and definetely the new reccomended running shoes helped, I felt more efficient in my running. Of course since I have not practiced it for to long I wasn’t able to hold it the whole 10k, but I did go back and forth and kept the majority of the technique. So for all you runners this will difinetely improve your times in the upcoming races. Especially for the Beach to Bay coming up in May.

 

 

 

 

 

 

 

 My Kids In Action: Mya Yzebed Aymar, Jesus Andree, and Ashley Nicole.

Priorities

Many of us have priorities in life, many of us don’t, and some of us have them all screwed up. I will admit that for long my priorities were in fact screwed up or non existent. I will not say that my priorities are perfect and I follow them the “T”, however I try to make the best choice possible. Notice how I said “The best choice possible”. Not necessarily the perfect one, but best choice possible at that point in time. Many of us are scared to make the wrong choice or to not make the prefect choice, when in fact there is no perfect choice in life. We don’t take risks nor do we have our priorities straight, because we are SKEWRD to make mistakes. But how can we learn if we don’t try it. How can we set our priorities straight or get priorities at all if we do not take risks in life. Many people in history have provided us with good inventions, some of them are not perfect, but they took risks, their time, and place their priorities straight and kept on going until they finally got it. I don’t believe there was one inventor who actually got his invention right or PERFECT the first time, not even God. Look at him, he gave us women….lol…just kidding, just kidding. But even God made things non perfect, US. We are all different, not perfect but unique in our ways. Of course some of us are better looking than others, like yours truly…hmm hmmm……(wait…. who said that?, sorry that was a typo).

My daughter once wrote a paper, for her class project, in it she told her class that her role model was her dad. One of the reasons she said her dad was her role model was because he didn’t care what others thought about him as long as he knew he was making the best choice possible. And because he greatly cares for others, helps them, and stands for what he believes or for someone who was being taking advantage of. When I read this paper, I was not only amazed how much influence I had on my own daughter, but it made me teary eye that she saw what others thought of as different or negative. But she was right not that I do not care, but I do have priorities in life: God, my family, my friends (which include you all), my community, and then myself.

Priorities are important as much as goals. With priorities we learn respect, discipline, courage, honesty, integrity, loyalty, self – service, and honor in what we do, believe, or profess. Now by no means am I perfect, but I do care about life and about you. I love my kids (Ashley, Jesse, and Mya) and my wife (Polly). And every day I wake up (hurting….LOL.) but happy that it is another day where I call the shots, I do what I want, and I do not have to answer to anyone. What I want to do is be with all my athletes, see them sweating, grunting, hurting, but yet enjoying it. I know that they are getting a good work out because I have stayed up all night thinking of the work out, and I continue to learn and research to make sure I provide you all with up to date information about fitness and nutrition. So you all can not only be successful in the BOX, but outside “THE BOX”. I live not only for my immediate family, but for my new family, CROSSFIT family. I wake up every morning (tired) but glad that I will be coming to help someone who actually wants help and not do what a BOSS wants me to do, because it is the perfect choice. No SIR, it is about helping others not about being perfect or making your boss happy, is about making your peers, subordinates happy, and of course your family.

My priorities are set and these are it, regardless if anyone or no one agrees with them. But I know that I am making the BEST choice possible this moment. I know some of you hate me for those 5 to 10 minutes you are suffering while lifting, carrying, or running and sweating in the cold or hot, but at the end…. your sweat and smile…..thank me…..lol.

Sooooo…..what are YOUR priorities?