CrossFit RRG


  • CrossFit RRG: We support our community's first line of defense.

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  • 480-797-4034
  • Location - 14924 Jimmy Kerr Blvd, Casa Grande AZ 85222

CrossFit Games 2009

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CrossFit Journal

July 06, 2009

07/06/09

Crossfit Warm up

Strength - Overhead squat - 5-4-3-3-2-2-1

WOD:

A modification inspired by Crossfit Football -

Run 100 meters - 6 rounds, 30 seconds rest between efforts, then

18-12-6 reps of:

Deadlift 225
Kettlebell chop

Run 100 meters - same as above

Dylan_backroll 

Dylan backward roll, part of Crossfit AZ agility training....getting ready for football season.

July 03, 2009

Friday

Sorry G for the misprint! I named Bo in the pic from yesterday when in fact it was Conrad and Gaylen going overhead. WTF was I thinking! That's what 6 night shifts in a row does to ya.....

Another solid week of training with more improvements and PR's being set. You all deserve a day off....too bad its not today! Take tomorrow off and rest up. All of you following the zone challenge will weigh in Monday!

Today:

warm up with clean and jerk
work up to 90% - 5 sets of 1 rep

WOD: 4 rounds

Tire flip - teams of 4 - 400 meters
Heavy Bag Carry
Virtual shoveling

It's a relay - teams of 2 perform tire flip/2 man bag carry while remaining team mates shovel as many reps as possible until 400 m is complete. Score is total number of shovel reps.

CSC_0348 

Johnnie C. one of our newest members. When you see him around the gym be sure to introduce yourself.

From crossfit.com site:

"Randy" by LAPD SWAT - video [wmv] [mov]

July 02, 2009

Thursday

Warm up - shoulder mobility, hips and knees

Skill/strength - squat therapy

WOD

"Fran"
21-15-9 for time of:

Thruster - 95 lbs
Pull up

DSC_0338 

Conrad and Galen going overhead...

July 01, 2009

Wednesday

Today's Workout...

July Painstorm- courtesy Crossfit.com affiliate blog

As you all have noticed....Its Freakin hot!!! Hydration is a must. Drink all day and bring plenty to drink during the workouts. It's not going to get any cooler!

Dylan_jump 

Dylan's box jump wod...

From around the Crossfit community...courtesy crossfit.com

flatironscrossfitbram_th.jpg

Flatirons CrossFit and Boulder SWAT: A lethal combination you don't want coming through the door at you.

June 30, 2009

Tuesday

Warm up - abs

Squat 75% of 1RM 5 x 4 reps

WOD:

"Nancy"

5 rounds for time:

400 m run
Overhead squat - 95 lbs - 15 reps

June 29, 2009

Monday

1 RM - Press/Push Press/Push Jerk

Practice Muscle Up - 30 minutes

For Time:

21-15-9

Plyo push up
Box jump
Pull up
Ring dips

For the Zone participants...
Start with breakfast this week. Here are some ideas

Zone breakfast

Great read from nytimes 

June 28, 2009

Sunday

Here is a cool site for some old school strongman stuff...

John Grimek: One-Arm Barbell Snatch

145 lb snatch...www.oldtimestrongman.com

Here is some nutrition sites to get you focused. We start tomorrow.

Primal guide to eating out

Insulin, blood sugar explained

June 27, 2009

Rest

Take the weekend to rest. You deserve it after another awesome training week.

Yesterday's workout went well. We had athletes moving 26,000 lbs in 30-35 minutes...not bad.

The Zone challenge starts Monday. Get ready...

June 26, 2009

A THOUSAND POUNDS A DAY

LIFT 26,000 LBS

45 MINUTES TO COMPLETE
ANY LIFT OR COMBINATION OF LIFTS IS ACCEPTABLE IN ANY ORDER OF YOUR CHOOSING
DEADLIFT CAN ONLY COUNT FOR HALF

EXAMPLE: DEADLIFT OF 250 LBS FOR 10 REPS = 2500 LBS LIFTED.
2 SETS OF 10 + 5000 LBS LIFTED.
COMBINE SQUATS, PRESSES, JERKS ETC UNTIL A TOTAL OF 26,000 IS LIFTED
THINK ABOUT WHAT COMBO YOU WILL USE AND COME TO CLASS WITH A PLAN.

Gillian_Mounsey_Back_Lever_CFCP-th.jpg

Courtesy of Crossfit.com

Gillian Mounsey

Some day....some day....

FOR THOSE OF YOU WHO HAVE ACCEPTED THE ZONE CHALLENGE, WE WEIGH IN MONDAY. HERE IS A LINK TO THE ZONE WEBSITE TO HELP YOU GET STARTED.

ZONE QUICK START

June 25, 2009

Thursday

"Annie"

For Time:

50-40-30-20-10 reps of
Double unders
Sit ups

firebase_th.jpg
courtesy Crossfit.com affiliate page

Coolin' things down in the sultry summer heat at CrossFit Fire Base Orlando.

This is what we should be doing....It's not gonna get any cooler here.

Post yesterday's "Filthy Fifty" to the whiteboard web site. Everybody across the board made huge improvements over last time. All of your hard work is paying off in a huge way.

June 23, 2009

Tuesday

Warm up:

2 position snatch - work on speed, full extension

Strength work:

 Snatch 75% of max 5 sets x 4 reps

WOD:

Every minute on the minute:

Thruster - 75% of 1RM 3 reps
Push ups for the remainder of the minute.

Score how many minutes until 100 push ups is completed.

Jc1armsnatch 

Single arm barbell snatch + overhead squat

Power output calculator - courtesy Catalyst Athletics

Check out the calculator, play with scaling lifts and see the output results. They may surprise you! Which generates more power....Fran with 135 in 10 minutes, Fran with 95 in 6 minutes or Fran with 75 in 4 minutes. The result...the benefit of relative scalability.