Monday 2010 02 08

Skill:

• Over Head Squat: 5 – 5 – 5 – 5 – 5

WOD:

• 50 Push ups
• 50 Sit ups
• 50 m Lunges
• 50 m Sprint

         3 rounds for time

 

 

 

 

 

 

 

We have a visitor this week, Jarrod, is visiting us from Birmingham, AL. He has been doing CrossFit for over 10 months. He is a great athlete and I hope he enjoys his staty here in RCF and the Rio Grande Valley.

 

 

 

 

 

 

Our athletes love Lunges….oh yeah!!!

 

 

 

 

 

 

 Mariana, doing Birthday Burpees for her husband Juan, who is 31.

Sorry for the late post everyone, I am sure everyone has been wondering what was in store for today, right? Well today is simple, but yet tough.

Congrats and job well done to all the Ranfers that went to the All American 10 k, in Edinburg this Weekend. Sorry I couldn’t be there, but I did bring something back with me, which is gonna be of great benefit for all of us. Thanks to Raul, Polly, Mya, Michelle, Art, Vanessa, Marcos, Caro, and I am not sure who else, I wasn’t there and they didn’t tell me who else was there. But thanks to all who attended and represented RCF.

CrossFit Endurance and Running. I am now certified in CFE, I will introducing the new running technique slowly this week. I will also have a running clinic, probably this weekend. There is a lot of information for everyone, runners, bikekers, swimmers, and triathletes. How to train for races, even two weeks out. You no longer have to run and train for miles and hours at a time, and get injured while training. It is all about running and riding mechanics, and energy efficient. Those of you that are interested let me know and we can set up for this Saturday. It will include:

• Running mechanics
• Nutrition for athletes
• Programming and training for races
• Training for triathlons
• Shoes to wear
• How to apply CF WODs to your training
• We will also talk about swimmers, bikers, and triathletes
• LOTS OF DRILLS!!!!
• It will be free for RCF members, if anyone else wants to do this clinic there will be a small fee. I am not sure of how long it will take, for I took it in two days, do I will try to give you all the general and important stuff.

Also, I am gonna start training for a 10k in Harlingen on February 20th. If you wanna start training let me know, I am gonna start doing CFE WODs and new running technique.

Another big race I am hoping to do is Beach To Bay in Corpus Christi, May 15th. This will be my 4th year going. Last year we had 5 teams (lot of work) but we had fun (for the most part), the All Female team got 10th over all and the All Male came in, I think in top 50th. This year my goal is to have 2 or more teams to compete in top 10. Of course if you just want to go for the FUN of it, you can still join us in training and on the actual event. This event does take a  lot of work, much coordination, so I am asking for runners who are committed and will want to have fun, and NO DRAMA please had enough of that last year. I could also use some volunteers for before and during race.