2/22/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: TBD 19.1- If you can’t complete the Open workout today, feel free to come to Open Gym on Sunday! Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women …

2/22/19

Ralston Creek CrossFit – CrossFit Level 1 COACH AND ATHLETE NOTES: TBD 19.1- If you can’t complete the Open workout today, feel free to come to Open Gym on Sunday! Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. …

2/21/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Days until the OPEN – 1 Take today as a recovery day in the gym. We aren’t recording the time, just completion. We would prefer you keep moving consistently, but there is no racing or pushing intended today. 20-min cap is firm today, but that doesn’t mean you have to finish …

2/20/18

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Days until the OPEN – 2 This is another classic couplet based on Open WOD 17.5. Athletes should strive to replicate rep counts, and scale weight and movement to ensure the fastest and most consistent movement. This means we want 10 unbroken thrusters every round. And we want you to do …

2/19/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Days until the OPEN – 3 Speed is the name of the game today! Coaches and athletes should be prepared to have ½ the class start on the WOD and the other ½ on the Gymnastic portion if class sizes are big. OHSs should be unbroken every round. This means that …

2/18/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Days until the OPEN – 4 We start the week with some power cleans, and finally at some small sets. We want these to be true touch and go’s today – no dropping between sets. Stick to weights that allow you to have good form. When you start doing the sumo-stance …

2/16/19

Ralston Creek CrossFit – CrossFit Class size could impact barbell availability today, so feel free to use KBs, DBs, or Sandbags if needed. This one is longer than you think. Don’t go out too hot here. Pace smart! Metcon (Time) 1. WOD 3 Rounds for time with a partner: 20 Synchronized deadlifts 20 Synchronized, hand-release, alternating hand-slap push-ups 400m Run …

2/15/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Pull-Pull-Push. This WOD will challenge everyone. If you go out too hot on the row, it will crush you for the pull-ups. Small and consistent sets of pull-ups or ring-rows are recommended for all athletes today. No butterfly, only gymnast kips allowed. The thrusters are lighter than Fran, so you should …

2/14/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Partner Love or Solo Solidarity! This is a generally short WOD that gives the partner version a decent amount of built in rest. The solo version is a much more challenging and will require pacing. Go slow and deliberate on the burpees, and reassess your pace at around 7 minutes. If …

2/13/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Yep – Single Unders are Rx today. These are never programmed, and it is important to still know how to control the heart rate and jump speed for long duration efforts. K2E are actually more difficult than T2B, and the volume will really start to add up. 21 K2E should be …