21 Guns Wod – June 7 – All Classes

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[vc_row padding_top="0px" padding_bottom="0px" border="none" parallax="true"][vc_column width="1/1"][text_output]Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. Want to donate to team RWB? Click here! June 7th for all of our scheduled classes we will be performing... "21 Guns" -- A 21 Gun Salute is the Nation's highest display of honor, appropriately reserved for our Fallen troops. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation's Warriors, past, present, and future. This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military. Please join us in hosting or participating in WOD with Warriors as we're doing it bigger, better, and more effectively this year. The WOD - “21 Guns” 21 minute AMRAP (As many rounds as possible) *400 meter run 21 pushups 21 box jumps (24”/20”) 15 burpees 9 pull-ups[/text_output][/vc_column][/vc_row]

Monday 6.2.14

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Sunday 6.1.14 marked the last day of this 9 week training cycle, with that being said we will be moving onto a transition week 6.2.14-6.6.14, then into the next 9 week cycle from there. The strength work next week will be percentage based and the wods will reflect what a “Deload” week should look like. These will not be workouts intending to wreck you. I shouldn’t have to explain the importance of an occasional deload week. Google it. Next week, your focus should be on healing up any nagging injuries you may have incurred in training to get ready for the next 9 week cycle. Come in next week, get your sweat on, and be ready to hit it hard again and set PR’s on June 9th. A. 3 Rounds 5 Squats @ 60% 3RM 10 Lat Jumps (5 each side) 5 Squats @ 65% 3RM 3 Box Jumps 5 Squats @ 70% 3RM 3 Consecutive Broad Jumps Rest 3 min between rounds B. 3 rounds 200m Row 10 Ball Slams

Saturday 5.31.14

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"Event 6" 50 Calorie Row 50 Box Jump Overs 24/18" 50 Deadlifts 180/120 50 Wall Balls 20/14 50 Ring Dips 50 Wall Balls 20/14 50 Deadlifts 180/120 50 Box Jump Overs 24/18 50 Calorie Row 21 minute cap Rich Froning - 20:29, Scott Panchik 20:53, Click here for the rules of the workout Program Notes: Sunday marks the last day of this 9 week training cycle, with that being said we will be moving onto a transition week, then into the next 9 week cycle from there. The strength work next week will be percentage based and the wods will reflect a "Deload" week. These will not be workouts intending to wreck you. I shouldn't have to explain the importance of an occasional deload week. Google it. Next week, your focus should be on healing up any nagging injuries you may have incurred in training to get ready for the next 9 week cycle.  Come in next week, get your sweat on, and be ready to hit it hard again and set PR's on June 9th. With THAT being said. Regionals is over and we like to give people a taste of some of these workouts at their own ability level. This is an aggressive Crossfit Regionals wod to wrap up the 9 weeks. Scaling is terribly important with this. I am going to address the movement scaling and notes individually below. Read them and come in with a game plan. Calorie Row: Not much said for scaling here, just focus on breathing and pacing Box Jump Overs: Choose a height that you have no doubt in your mind that you can jump on to while fatigued. Don't choose something high for the sake of Rxing the wod. Be careful on the back end of the BJO jumping off, I'd rather see a carefully paced step down in place of ruining your achilles. Deadlifts: This is a beauty contest, if 180/120 is higher than 50% of your 1rm, you may want to consider scaling into the 40-55% range. This is a lot of pulling volume, we want to get solid deadlifts and choose a weight that is pretty until the last rep. I don't want to see you still grinding deadlifts out at the 18 minute mark. Wall Balls: Hit the target, keep yourself honest, keep your depth honest, do some squat mobility the night before. If you have issues going below parallel...just don't. Never force a range of motion for sake of the Rx'd. Ring Dips: If you can't demonstrate smooth ring dips with a neutral ring position, you are not doing ring dips. Period. Don't argue. No bands today, its either ring dips or push ups. Doing ring dips with poor shoulder positioning is the quickest way to mess your shoulders up.  

Friday 5.30.14

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[vc_row][vc_column width="1/1"][container][text_output]Spend a lot of time in the office? check out some of these talks about posture and using a standing desk! Deskbound - google with kelly starrett standing at work - Marks daily apple 15 tips for standup workstation users - marks daily apple[/text_output][/container][line][/vc_column][/vc_row][vc_row][vc_column][text_output]A. Power Snatch Balance - Work to a heavy single 3 second pause in the catch, 1 second pause at the top. B. 3 Rounds NFT Weighted Strict Pull Ups 1.1.1.1.1, rest 10 seconds between singles 20-40 second handstand hold 30-50 double unders Notes: Pull ups are: Hard single, rest 10 seconds, hard single, rest 10 seconds...etc. Find a scaling that is HARD for a single and try to keep that up Handstand hold must be done in a wall walk method[/text_output][/vc_column][/vc_row]

Thursday 5.29.14

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[vc_row][vc_column width="1/1"][text_output]Check out the awesome plants Amber Polite gave us outside the gym! Prettying this place up a bit.[/text_output][container][text_output]A. Squat 3rm B. 4 Unbroken Split Jerks 60 Yard Shuttle 3 Unbroken Split Jerks 60 Yard Shuttle 2 Unbroken Split Jerks 60 Yard Shuttle 1 Unbroken Split Jerks 60 Yard Shuttle Notes: Workout is not for time, shuttles are meant to be an all out effort separate weights will be recorded for each split jerk set.[/text_output][line][text_output]mind bending face paintings - the chive You got a lot of freakin' problems by Matt Foreman - Catalyst Athletics[/text_output][/container][/vc_column][/vc_row]

Wednesday 5.28.14

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Guess who these two are? hint: they are getting married soon! A. 7 minutes to accumulate as many vertical pulls as possible *No bands may be used, either vertical pull or ring rows *any grip may be used for vertical pull as well, supine, prone, or switch grip. B. 3-6 Rounds of 10 Sandbag to Shoulder 80/60 25 Yard out and back prowler push 180/120 *Workout is not for time, but for effort per round Fitness Crazed - NY Times Instructor Zero