T-Rex Arms

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16.5 Tonight baby. Be here at 7 to watch the release. Remember no 7pm class.
Come support
Brent and
Ready to conquer the unknown and the unknowable right before your very eyes!!
As Easter is Sunday, we will be doing out best to facilitate your Open workout on either Friday or at Open Gym on Saturday but not Sunday this time.
I have been forewarned that tonights spirit display is going to be spectacular.
24 March 2016
“T-Rex Arms”
5 Rounds for time
9 Hang Power Snatches 95/65
11 Toes to Bar
13 Air Squats
NOT For Time
Row 500 meters
Stretch/Foam Roll 5 minutes
10 minute EMOM
Odd: 8 Box Jumps 24/20
Even: 5 OHS 95/65
***This should be done unbroken and smooth, working efficiency with your movements, scale down as necessary you should not be killing yourself but you should breathe a little heavy.

Fancy Pants

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I was telling my class the other day that the main idea that attracted me to CrossFit was the idea of independence. We were talking about how people take the time to maintain and improve their cars, or their boats, or their houses. They’ll work to maintain and improve their jobs, or their relationships, but when it comes to their own bodies….the only thing out of all those things that is actually permanent and forever…..the only vehicle you will actually be in forever….many people invest zero effort.
“Independence” was my original “Why.”
You should take a second this morning and think about your Why.
Why do you come here and push your limits every day.
Why do you put yourself through this agony and discomfort.
What drives you? What motivates you? What is that thing?
Identify that. Write it down. It may be the most powerful thing you have ever done.
“You have to have a purpose to put yourself through these workouts.”
23 March 2016
Max Vertical
3 attempts to get your fingertip as high as possible. You may run into it, step into it, double jump, back flip, whatever.
Distance will show in meters but we know better. Round to the nearest inch down.
“Fancy Pants”
For Time:
100 double unders
Row calories
100 double unders

Can You Dig It

Today will be a tough one.
It will require poise, focus, and attention to detail.
I want you to be tenacious. I want you to think of every fiber in your body being firm and tensed through out each round.
Let each rep absorb your full concentration.
Each rep in each set of three will become progressively more difficult. Each round only compounding that effect.
You must respond to the accumulation of fatigue with your own accumulation of resolve.
I have a goal for you today. I want every rep to be as crisp and explosive as the one preceding it, and I want you to begin every round with confidence.
Can you complete the task laid out before you without letting that barbell own you?
Tune out your problems. Tune out your discomfort. Tune out your negative self talk. You have one purpose once that clock starts and that purpose is NOT “to somehow make it.” That purpose is to impose your will on that barbell.
22 March 2016
Front Squat
3-3-3, ascending
Work up to a heavy triple
“Can You Dig It”
For time:
7 Rounds
3 Power Cleans 185/115
3 Front Squats 185/115
3 Push Jerks 185/115
***RX plus is 205/145

Bring It On

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4 Down 1 week to go.
Solid performances all around this week. Let’s see if we can hold on to this level of intensity for the final Open Workout of 2016.
Some Announcements
1) We are going to hold off on the schedule changes mentioned last week. Class schedule will resume as usual.
2) With the new gym will come lots of new opportunities both for us as coaches and for you as athletes. As we begin wrapping up the transition and finishing the open, we have tons of good stuff coming down the pipe for you guys. Clinics, seminars, workshops, focus groups, specialty programs, and some fun events.
It is our goal to be a place where you can reach your highest potential. Where you have the opportunity of exploring your abilities, stamping out your weaknesses, and redefining your limits.
While we have been somewhat stifled by space, our mission has continued to develop. Your coaches have stayed busy acquiring experience and knowledge to help you achieve all of your goals.
CFBB turned 4 this past weekend and CFSL just recently turned 1. Year after year it is amazing to see how much changes and grows and develops, but also to see what remains the same.
Truth doesn’t change. The colors may change, the location may change, the music may change, but the fact that optimum human health and performance can only be acquired by consuming whole natural foods consistent with our biological needs (Paleo), and regular participation in properly executed and constantly varied functional movement at high intensities (CrossFit) will never change. And so we will march on and take as many with us as are willing.
21 March 2016
“Bring It On”
For time:
Box Jumps 24/20
Pull Ups
Rx plus is GHD’s, 30/24, Chest to Bar

CrossFit Games Open 16.4


Team Spirit on fleek last night.

Excellent job to all of you showcasing your abilities in front of the crowd.

Couple tips for this chipper.

1) If you do RX’d weight or if your scaled weight is moderate for you, go singles on the Deadlifts. Pick a pace and keep it BUT if you do singles you have to MAKE SURE YOU RESET YOUR BACK. If you don’t, you will pay.

2) Make every wall ball count. This means Zero No Reps. Keep the ball high in your hands, elbows under. Don’t overshoot going into the row.

3) Row like the wind.

4) If you get to the HSPU, big kip, POINT YOUR HEELS, and keep your belly tight with active shoulders.

Ragin CrossFit is hosting 16.4 on Saturday if any of you guys can’t make it Friday or Sunday, you can take advantage of this.


18 March 2016

CrossFit Games Open 16.4

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
*See Wodify for Scaled/Masters/Teens variations