RARE CrossFit Blog

Deadlift Rhiannon

Part 1:

Deadlift

5, 5, 5, 5, 5

Part 2:

Half "Rhiannon"

As many reps in 5 minutes of Double Unders 

Post load for each set of deadlifts and total number of double unders to comments.

SFG '10 - Jimmy Deadlift - Coach Jimmy is 5' 5" and weighs 136 lbs.  In this video he deadlifts 289 lbs for 24 reps in 3 minutes. IMPRESSIVE!!!

 

FREE Workout

We will be CLOSED Saturday (Feb. 6) due to the SNOW.

WOD - Shovel Snow and send in your pictures!!!

RARE CrossFit is honored to be hosting a Crossfit Running & Endurance Sports Training Certification Seminar on April 24th & 25th, 2010.

The Specialty Certification will be presented by Carl Borg. 

The Seminar is aimed at improving your running efficiency and also improving or removing running pains such as shin splints and knee or hip pain. You will run less than 2.5 total miles over the weekend and spend two full days with Coach Carl Borg learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.

Further information about the weekend Certification can be found at the following link -

http://www.regonline.com/builder/site/Default.aspx?eventid=777976

Make sure you book quickly, spots will fill up fast!

Nate

As many rounds as possible in 20 minutes:

2 x Muscle-ups (substitute Pull-ups and Dips)

4 x Handstand Push-ups

8 x KB Swings

Post rounds + reps to comments.

 Lauren...kicking some ass!!! 
 

Grizzly

"The Bear"

Power Clean

Front Squat

Push Press

Back Squat

Push Press

7 sets without the bar resting on the ground.

For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Repeat 7 times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets.

Endurance WOD:

Tempo 90%

Choose ONE of The Following Sports:

90% Of Best Time for your set Distance.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

 
End of a long day...Super Dave and Evan helped push the RARE Crew thru the day!

Link to WOD#3 of the Superfit Games - http://vimeo.com/9213688

Row Your Butt Off...

For time:

Row 2000 meters

Rest 5 minutes

Row 2000 meters

Post time to comments.

Compare to August 12, 2009

Rise, deadlifting 177 lbs for 36 reps...Awesome!!!

Happy Birthday Tresa!!!
 

Randy

For time:

75 x Power Snatch

Post time to comments.

Endurance WOD:

10x Sprints

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min. recoveries... NO PENALTIES.

Bike: 8 x 1k all out sprints w/ 2 min. recoveries... NO PENALTIES.

Run: 10 x 100m all out sprints with 90 sec. recoveries… NO PENALTIES.

C2: 10 x 125m all out sprints w/ 1 min. recoveries... NO PENALTIES.

*** The 1 PM class is CANCELED today.  There WILL be a 5:00, 5:45, and 6:30 pm class. ***

*** Superfit Games 2010 - RARE CF Pictures ***

RARE BODY WOD

Baseline (Monday, Feb. 1st)

Row 500 Meters

40 x Air Squats

30 x Sit-ups

20 x Push-ups

10 x Pull-ups

Post time to comments.

*** The 5 PM class is CANCELED for Monday (Feb. 1st).  There WILL be a 5:45, 6:30, and 7:15 pm class. ***

 
RARE CrossFit Team at the Superfit Games!!!

Are you FIT or SUPERFIT?

CLOSED - RARE CrossFit Coaches and Athletes are competing in the Superfit Games.

Good Luck to Rise, Maureen, Coach Jimmy, and Coach Adam!!!

Row and Jump

10 Rounds for time of:

Row 250 Meters

25 x Double Unders

Rest 1:00

Post time for each set and total time to comments.

*** There will be NO Classes tomorrow (Saturday) morning - the RARE Coaches and some RARE Athletes will be at CrossFit Charlottesville for the Superfit Games!!!

 
Happy Birthday Scott!!!

Oh My.....

As many rounds as possible in 20 minutes:

5 x Deadlifts

4 x Hang Cleans

3 x Push Jerks

2 x Overhead Squats

5 x Pull-ups

Post rounds + reps completed to comments.

Endurance WOD:

5x Intervals

Choose ONE of The Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

 
Happy Birthday Melanie!!!

Chelsea

Each minute on the minute:

5 x Pull-ups

10 x Push-ups

15 x Squats

You must complete each round within the minute.  If you get knocked out early continue on trying to complete the same number of reps or more as the round you got knocked out on.  There is a 30 minute time limit.  Post rounds + reps completed to comments.

Cleans

Power Clean

1, 1, 1, 1, 1, 1, 1

Warm up as necessary with lighter weight, then do the best you can.

Post loads to comments.

Compare to January 12, 2010

Endurance WOD:

12min Time Trial T2

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

12min Time Trial:

Cover as much Distance as Possible.

 
FOCUS.....

TJS

21, 15, 9, 15, 21 rep rounds for time:

Barbell Thrusters

Box Jumps

KB Swings

Post time to comments.

Free Workout

We will be holding our Group Workout for our members from 9:00 am - 10:00 am.

We will be holding our FREE Introductory Workout for those new to RARE CrossFit from 10:00 am - 11:00 am.  All exercises and workouts are scalable to accommodate any fitness level, so bring family, friends, and the kids.

*** New Class Schedule is Posted, please check it out! ***

The First RARE Body Challenge!!!
In February, RARE CrossFit will be holding its first RARE Body Challenge. The challenge will be open to all RARE CF members. Here is the info:
 
What is it?
The RARE Body Challenge IS NOT a weight loss challenge, it is about being healthier and getting fitter. Most weight loss challenges tend to favor those with more fat to lose.  The RARE Body Challenge levels the playing field so that even a person who doesn't have a lot of weight to lose has the potential to win the challenge.
 
How does it work?
The RARE Body Challenge is 8 weeks long.  Cost to enter the challenge is $40. On the first day, all participants are photographed. There is a full body frontal shot, a full body back shot, and a full body profile shot. Men are photographed in shorts. Women are photographed in shorts and a sports bra. There will also be a baseline workout that each participant must finish. On the last day of the challenge, each participant is photographed again and will do the baseline workout again. At the conclusion of the challenge, Coach Jim, Coach Lee, Coach Jimmy, and Coach Adam will choose the top 3 male and top 3 female participants based on body appearance and baseline workout improvement. We will be looking for the participant who made the most dramatic visual and performance improvements. We will then host an event for participants of the challenge to vote on the winners. You may participate in the challenge and not have your photos voted on (you just can’t win any prizes).
 
Will my photos end up on the RARE CrossFit website?
No photos will be posted on the internet or used for marketing without a participant's permission. No photos will be on display at RARE CF. Only participants will get to see the before and after photos. At the conclusion of the challenge, we will request permission from our winners to post their progress pictures on our website, but this is not mandatory.
 
What is the prize?
One male and one female winner will split the entry fee pot. There will also be some prizes sponsored by RARE CF for the runners-up.
 
When is it?
On Sunday, January 31 we will be taking photos at RARE CF and talking about basic nutrition and how to eat better. You will be given good food/bad food lists and food log templates. We will cover all the rules for the challenge. We will have the final photos taken on Sunday, April 4. On Monday, April 5, the final vote and award ceremony will take place at RARE CF.
 
We will be encouraging everyone at RARE CF to join the challenge. We have started a google group. The google group is by invitation only and will only be open to members participating in the challenge. The group blog will have links to good nutrition websites. We will post good articles that we find on the internet. We will share people’s experiences throughout the challenge. The big purpose of the blog will be the opportunity for participants in the challenge to post their daily food log to comments. Other gyms that have done similar challenges have found that the folks who log their food intake and share their log with others are the most successful in the challenge.
 
Obviously, a potentially huge cash prize would be awesome to win, but in reality, everyone who participates and completes the challenge will be “a winner.” I strongly believe The RARE Body Challenge will be awesome! Nutrition is the foundation of being fitter and ultimately living a better life. The RARE Body Challenge is a step in the right direction.

Everyone excited!!! The RARE CF Coaches are...LET'S GET FITTER AND HEALTHIER!  Sign up by submitting your $40 entrance fee to one of the RARE CF coaches, or by emailing info@rarecrossfit.com.

OHS

Overhead Squat

5, 5, 8, 11, 13, 15

Work up to your heaviest set of 15 OHS.  The sets of 5 through 13 are intended for you to “seek out” your load for your set of 15 and should not be max effort sets.

Post loads for each set to comments.

 
The information and rules for The RARE Body Challenge will be posted tomorrow.  We have 10 people already signed up for the Challenge, we want as many RARE Athletes to sign up as possible to make this an awesome event!  Let one of the RARE Coaches know if you are interested or send an email to info@rarecrossfit.com.