2/22/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Quality movement in our gymnastic development is the true focus of the day. Pay attention to your coach and get 1% better at those moves today. The WOD is about twice as long as you are going to want it to be. Don’t go out of the gate hot, as this …

2/21/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Today should be a fun recovery day to work on the barbell complex combination, and then push the engine with a barbell that gets heavier every round. Listen to your body today: Go light if you feel like it, or go heavy if you want to push hard! Warm-up Warm-up (No …

2/20/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Are you ready to put your shoulders through their paces today?? Cuz we are gonna do it! 8 is a weird number, so don’t be afraid to experiment with some weights and build up. On the WOD, we want a fast pace for the rowing and running today. Its the only …

2/19/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Today we get volume with the front squat, focusing on maintaining an upright torso and keeping the elbow high, with this long tempo. For the EMOM, the only score is completion, but try to hold onto the bar for the entire time of minute #2 plus the :40 for an extra …

2/18/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Today we try to get heavy on the HPC with a focus on keeping that hook grip and the regrip on the way back down. Use that re-hook-grip technique on the WOD to go unbroken on at least the first 2 rounds! Anything after that is just raw willpower because you …

2/17/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Keep working on your form for the tempo bench press today. Our goal is to get some volume under us this week in prep for getting heavier in the weeks to come. The WOD weight should allow you to go unbroken on every round with the SDHP, so don’t go so …

2/15/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: To celebrate our love for our athletes, we have a bunch of fun core activation movements and some hammer curls for good measure. The WOD should be very sprinty, and we want you to do unbroken on every movement. If you choose T2B, but have to start breaking them up, scale …

2/14/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Tempo Bench… will be hard. Focus on stable movement and don’t get too heavy with the weight until everything moves smoothly. For the WOD, all we scale is the DB weight, and all movements should be completed unbroken. If you have to break the movement, you are missing the point, so …

2/13/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: The goal with our strength today is to hit a heavy double on the DL. Try to make your second 4 and 6 a little heavier than the first. The WOD is going to stress your low-back, and the pairing of running and deadlift is a sneaky one. Make sure you …

2/12/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: We’ve got two interesting pairings of skills today with the Push Press. First, we work on cycling high-volume, low weight reps with the 3×10, and in the WOD we switch to lower-volume, high weight reps. Each will help develop a different skill and has to be approached differently. The EMOM is …