4/20/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Happy Anniversary to our Flow Yoga partners! Join us for class (surprise WOD!) and then stay to celebrate Flow’s 3yrs with an awesome breakfast food truck! ** Note: Try to get some rest and relaxation for next week. Eat right and sleep well, because we want to test a few maxes …

4/19/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: This WOD is deceptive. The pull up and push jerk volume is high, but you have a lot of rest and recovery between rounds. 225 steps ups or DUs are a lot, but the box is low, and you can break as needed on the Dubs. The key is consistency and …

4/18/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Pretty simple today: Row 1000m and rest a BUNCH. Seriously, don’t take less than 5 minutes of rest. If you think that 5 minutes is too much rest, then you are NOT rowing hard enough. We want to try and have negative splits, with your final row being the fastest, but …

4/17/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Today is designed to be long, with short, yet challenging runs that really add up in the later rounds. Since we want consistent pacing across the 20-30 minute WOD, don’t try to go unbroken on any set. Take smart, tactical breaks to save your legs and grip, and make sure you …

4/16/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: This is a reverse of two weeks ago, with a gentle climb in weight across the sets. The set of 10 is always a bit of a gamble at the start, but make aggressive choices after that. The sets of 4 and 2 should be quite hard. If you need a …

4/15/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: It is Tax Day – So it’s time to pay up! We start with the 3-position snatch, just to build your technique for the day. Try to build up over the 8 sets, but don’t worry about the load here. If your technique starts to degrade, go back down immediately. The …

4/13/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Today we will be honoring the life of Becky Conzelman, founder of @FaithRXD and multiple-times Games athlete. Last Saturday, Becky passed away of a brain aneurism, leaving behind a husband and two young daughters. Donations for her family are being collected via Venmo @Becky-Conzelman or by making a tax deductible donation …

4/12/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: This is a burner! Very much a mix of Helen and Nancy, today’s WOD will get your heart rate up early, and never let it go. Times should be in the 8-12 minute range. On the first set of OHS there should be no doubt you can go unbroken, even after …

4/11/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Today is a bit of a choose-your-own-adventure. With so many movements, and the quick pace, remember that the focus of a Tabata is on increasing total value, and minimizing your lowest rep scheme. Having all of your rounds be the same reps is much more impressive than getting a really high …

4/10/19

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Part 1 is all about finding challenging weights and sticking to them every 10 seconds. 5 sets is a lot, so increase weight slowly over the sets is a good idea. On part 2, be smart about knowing your limit. We haven’t done many Ring Dips lately, so if you do …