Friday 2010 02 05

Skill:

• Wall Ball Shots: 5 – 5 – 5 – 5 – 5
• Practice the FROM, with partner. Alternate every set till all 5 sets are done.

WOD:

• 600 m Ranger Buddy Run
• 60 WBS (20#/14#)
• 400 m Ranger Buddy Run
• 40 WBS
• 200 m Run Ranger Buddy Run
• 20 WBS

 You will be placed in teams of 2 by the COACHES. Once put in teams, you will practice the WBSs together during the skill. Then during the WOD you will do as follows:

3….2….1…GO…Both athletes will run together, but only one carryies the Ball (however you want or can), for 300 m. Then exchange the ball and again running together, BOTH run another 300 m, this will be the 600 m Ranger Buddy Run. After you both finish the 600 m RBR TOGETHER, you will each do 60 WBS, (YES, EACH ATHLETE WILL DO 60), but never allowing the ball to rest for more than 3 seconds, you must alternate as soon as you get tired, then your buddy continues on his count until both do their 60 reps. AGAIN YOU ONLY DO 60 REPS EACH. This will complete first round. Then go onto the 400 m run, and do 40 WBS, and then 200 m and 20 WBS. CALL TIME!!

Penalty for resting more than 3 seconds will be 1 – 8 count push up. Penalties to be completed after the WOD.

Here, so you can get motivated while you run. You will not get as tired…..

http://www.youtube.com/watch?v=Skgbs2r_iLE

http://www.youtube.com/watch?v=upw7zz0UiqE

http://www.youtube.com/watch?v=bMBnANkd9rc

 

 

 

 

 

 

 

TEAMWORK:

Team work is unique, yet not seen much. Team work is working together as a team to accomplish a task. In a team each individual must contribute equally to the over all mission, task, or objective. The strengths are utilized for the benefits of the team, and the weakness are compensated by the other’s strengths. In Team the Letter “I” does not appear, meaning YOU do not do the work alone, nor do I. With you my Team of Coaches, I wouldn’t be able to function efficiently. With out YOU the athletes, we wouldn’t be able to coach. With out the coaches, you couldn’t improve on your fitness to this levels. So WE are a Team. We are a family. And we must support each other. During a WOD or during personal hardship. The less we focus on ourselves, the more you will see the weaknesses of others and ovelap them, bring forth the TEAM and Family.

We must help each other during the Warm ups, skills, getting equipment, or putting it back. Cleaning our BOX, or fixing it up. You need at home, asks your team, ask your family, we will be there. Our neighbor or community is in need then lend out a helping hand. Use your strengths, your knowledge, to help others, and not for a reward, but because we are a Team a Family.

Suffer together, adn laugh together, enjoy it togethe and feel the pain together. This WOD will test your TEAMWORK, and your selfless service.

Are you a Team Player or are you an “I”ndividual?

Thursday 2010 02 04

Skill:

• Dead Lift High Pull – 30 reps
• Do at your own pace, start slow working on Full Range of Motion (FROM), then start increasing speed to fulll out DLHP.

WOD:

• Toes to Bar (T2B)
• DLHP
• Burpees

     21 – 15 – 9      For time

This WOD even kicked my Butt…

 http://www.youtube.com/watch?v=H38KamKYHOw

Carlos…this WOD for you, Buddy!!!….lol..

After you are done with this WOD go and thank Carlos from CrossFit Houston, for passing on the pain and punishment. I borrowed this WOD from him. We don’t have the Pull Up bars yet, so we will modify it. But be sure we will do it again, Rx’d, but if you doubt the pain, well don’t, it is still gonna hurt….BADDDDD….Just do your best and great Mr. Pukie with open arms. Just like we had one of our athletes yesterday, I won’t say Abraham’s wife’s name, but she said she met Mr. Pukie at home….good job, get used to it Katryn….(oops sorry,I was thinking out loud)

On another note, this weekend as most of you know, we will be doing the Edinburg All American 10 k. Several CrossFitters from RCF will be attending, to include my wife, will be  running it or we will just to support our runners and pass out info on RCF. Our goal is to run as a group, with a Guidon or Flag representing RCF. If anyone is interested in joining our team, please let us know. I won’t be here this weekend. I will be in Corpus attending the Endurance and Running cert, so I can come back and add to the punishment…I mean to the program….lol…

Again, everyone is doing awesome, continue the hard work and keep your head up. Help each other and “Never leave a fallen Comrade….” I am proud of every single one of you.

Also, tomorrow I will be sending out an email and will post on website, our Plans for the Gran Opening, asking for volunteers for that day, and donations to help a program I am currently involved in helping 16 families and their kids involved with Violence, drugs, and other issues. We are doing an over night retreat for the parents; given them tools, information, and presenters to help them deal and over come their adversity. I will be one of the main presenters and organizers of such program. I have already donate the funds from the T-shirts we sold, so thank you guys for your support. We will have more T-shirts coming in this week, if you did not get one yet. So, more information on all this will follow tomorrow as email or as blog, or both.

 

 

 

 

 

 

 

 

Michelle, I heard you did an awesome job. I can see here you did push yourself. Keep up the good work and you will get to places you didn’t think you could. Wait to go Ranger!!

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

Rangers Lead the Way!!!