7/16/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: The warm-up today can be intense, so please remember it is the WARM UP and don’t go all-out on it. Work on technique and cycling. The WOD is designed for our top athletes. Most everyone should scale this in one form or another. We want to reinforce the skills of the …

7/15/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Week 3 of our squatting cycle has us still hitting 5×5, but a slower tempo than last week… and you should be slightly heavier! 3 seconds will feel very long on the decent, and that is OK! The WOD is designed to give you ~1 min of rest each round. Use …

7/13/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Today is about fast transitions and those Rope Climbin’ Skillz! Bring your leg/ankle protection clothes, and shoes that work for rope climb work, as everyone will be working on these skills in the warmup. Those Plate squat cleans are going to be where this WOD gets terrible. Try to keep a …

7/12/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: This one is deceptive. Round 1 will feel super easy, but when you hit that second row, your shoulders and back will be on fire. Try to start a little conservative on round 1 and put the pedal down hard on round 2! Try to hit the swings and push press …

7/11/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: The only goal of today is to try and pace each move to get the same reps each round, with rounds 5-8 being very challenging. Scale box height, DB weights, and slam-ball weights to whatever you can move consistently. Try to push for pace on movements 1, 2, and 4, and …

7/10/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: The goal of the complex work is to get a heavy single today. Push the weight if it feels good, but don’t hunt for it if you feel bad, or form just isn’t there today. Coaches will be focused on watching your form and providing feedback. Today’s WOD is designed to …

7/9/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Today’s goal is to move consistently, and with a purpose for the entire 21 minutes. No slacking or ‘taking it easy’ today. This WOD will be hard for those that push it from the beginning. Maximize your rest when you can get it to keep your heart rate under control. Try …

7/8/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Now into our second week of squats, the tempo today calls for steady movement, but nothing super slow. Think about being controlled and consistent in your get-down and get-up. Go heavier than last week. The MetCon is designed for you to keep unbroken sets for as long as possible. Don’t try …

7/6/19

Ralston Creek CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8/8 Single Leg DB RDLs 5 Inchworms 20 Glute Bridge Ups Partner Strength Metcon (5 Rounds for weight) IN TEAMS OF 2… EMOM x 10 MINUTES MIN 1 – 3 Deadlift (Athlete Choice, Heavy) MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)* *Seated DB …

7/5/19

Ralston Creek CrossFit – CrossFit Warm-up Warm-up (No Measure) Play a Game! Recovery Workout Metcon (No Measure) RECOVERY WORKOUT 3 ROUNDS FOR QUALITY 2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate) -Rest :30- 2:30 – Bike @Moderate Effort -Rest :30- 2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, …