Resolution CrossFit

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11/08/2022

“Mindset and Goals for Fitness”
 
The physical aspects of CrossFit are apparent: we learn how to squat, press, deadlift, etc.  But there’s far more to CrossFit than barbells and box jumps.

The most remarkable adaptation to CrossFit takes place in our minds.
 
The mental aspect of high-intensity fitness is critical to achieving our goals, and weakness in the brain and heart of an athlete will cause just as much trouble as weakness in the posterior chain and core.
 
Setting and achieving goals inside and outside the gym will help you improve your mindset.
 
Goals must be specific, state a positive sense of self, including a time frame, and provide motivation, inspiration, and direction.
 
“If you can speak in favorable terms and maintain the right frame of mind, you can achieve many great things.” -7 Habits of Highly Effective People
 
As you prepare to set and achieve new goals, you may have questions about achieving a successful outcome.  Please send us a message so we can help guide you to success! 

11/07/2022

PERFORMANCE

“Helen"
Three rounds for time:
400m Run
21 Kettlebell Swings, 53 #/35 #
12 Pull Ups

Tips for the Helen WOD

* Pace the runs sensibly. This can be an opportunity to make up time or get a little rest, depending on your running ability.
* Attempt to perform the swings and pull-ups unbroken.
* If you’re having to break up the movements multiple times this is a strong indicator that you should scale down.
*

INTERMEDIATE

Three rounds for time:
400m Run
21 Kettlebell Swings, 35 #/26 #
12 Assisted Pull Ups

FITNESS

Three rounds for time:
300m Run
21 Russian Kettlebell Swings, 35 #/26 #
21 Jumping Pull Ups

11/05/2022

Please join us at our 2022 RCF Annual In-House Competition: “Out of this World”

Tomorrow, Saturday, November 5th, will be our 5th year hosting this event! Each year has a new theme and the same great environment. We are honored to host this event and grateful for our amazing community, without you none of this would be possible. The support and participation has always been a key driver in our continued success and effort to bring the best competition within our 4 walls.

Doors will open at 7:15am and heats will begin at 8:00am. Come support your community, cheer on PRs and encourage our athletes’ amazing efforts. Most importantly, bring your energy and be ready to have a good time!

We are grateful and blessed to have you as a part of our village and journey, as a thank you, we will have a taco truck between 12-2 for you to enjoy!

Thank you!

11/03/2022

Why is the aerobic system so important?

The more aerobic we are the more resilient we can be in life, period. The aerobic system is one of three energy systems but it tends to be forgotten. A lot of athletes forget it because it seems like “unsexy” work. We believe it will provide exceptional contributions to our training program.
⠀
Benefits are:⠀

🔥 Aerobic training builds the lungs and muscles, which improves how efficiently one can produce energy.

🔥 In all forms of movement, the aerobic system is activated at some level. Therefore, a robust aerobic system prepares one for all other types of movements.

🔥 Enhances transportation of oxygen to working muscles.⠀

🔥 Increased enzyme availability for muscle endurance.⠀

🔥 Liberate Free Fatty Acids for fuel (regulates body fat distribution).⠀

🔥Speeds recovery between high-intensity training sessions.⠀

🔥 Improves cardiovascular health and function.⠀

Two principles you need to keep in mind to increase aerobic capacity.

1️⃣ keep it sustainable.

The aerobic system is how the body produces energy for long durations of activity. Therefore when you train the aerobic system keep the workouts sustainable. You should be able to complete the workout easily and if needed be able to do it again immediately. If the pace feels too slow, it’s probably the right pace.

2️⃣ progress from slow to fast. To build aerobic capacity properly, create a progression that starts slow and increases pace over time. You need to first demonstrate sustainability in slower-paced training before going faster.

11/02/2022

RIDE IT UNTIL THE WHEELS FALL OFF

PERFORMANCE

Every 2 min for 5 sets
5 Back Squats

For Time
50 Box Jumps, 24"/20"
50 GHD Sit Ups
50 Kettlebell Swings, 53 #/35 #
50 Lunge Steps
50 Toes-to-bar
50 Lunge Steps
50 Kettlebell Swings, 53 #/35 #
50 GHD Sit Ups
50 Box Jumps, 24"/20"

INTERMEDIATE

Every 2 min for 5 sets
5 Back Squats

For Time
50 Box Jumps, 20"/16"
50 Jack Knife Sit Ups
50 Kettlebell Swings, 35 #/26 #
50 Lunge Steps
50 Toes-to-Parallel
50 Lunge Steps
50 Kettlebell Swings, 35 #/26 #
50 Jack Knife Sit Ups
50 Box Jumps, 20"/16"

FITNESS

Every 2 min for 5 sets
5 Back Squats

For Time
35 Box Jumps, 20"/16"
40 Knee Tuck Jack Knife Sit Ups
35 Russian Kettlebell Swings, 35 #/26 #
40 Lunge Steps
35 Leg Raises
40 Lunge Steps
35 Russian Kettlebell Swings, 35 #/26 #
40 Knee Tuck Jack Knife Sit Ups
35 Box Jumps, 20"/16"

                                     

10/31/2022

PERFORMANCE

Every 2:30 for 5 sets
5 Bench Press
10 Single Arm DB Bent Over Rows, each arm

For time, reps of:
25-20-15
Bike, cals
75-50-25
Hand Release Push Ups
100-75-50
Sit Ups

INTERMEDIATE

Every 2:30 for 5 sets
5 Bench Press
10 Single Arm DB Bent Over Rows, each arm

For time, reps of:
25-20-15
Bike, cals
75-50-25
Assisted Hand Release Push Ups
100-75-50
Assisted Sit Ups

FITNESS

Every 2:30 for 5 sets
5 Bench Press
10 Single Arm DB Bent Over Rows, each arm

For time, reps of:
20-15-10
Bike, cals
50-35-20
Assisted Hand Release Push Ups
75-50-25
Assisted Sit Ups

                                               

10/30/2022

If you have not sign up yet you still have time! Registration closes in 3 days.

Join us  November 5th  for this year's In-House Comp! Grab a partner and get ready to spend the day challenging your skills and techniques alongside your fellow RCF community members.  Teams can be  any combo  of male/male, female/female, or male/female. You and your partner can choose to compe...

10/28/2022

WE GOT THE HONEY

PERFORMANCE

Every 2:30 min for 4 sets
10 Dumbbell Shoulder Press
150' Farmer Carry
20 Seated Pike Leg Lift Overs

AMRAP in 15 min:
15/12 cal Ski
75 Double Unders
30 Ring Dips

INTERMEDIATE

Every 2:30 min for 4 sets
10 Dumbbell Shoulder Press
150' Farmer Carry
20 Seated Pike Leg Lift Overs

AMRAP in 15 min:
15/12 cal Ski
30 Double Unders
30 Assisted Ring Dips

FITNESS

Every 2:30 min for 4 sets
10 Dumbbell Shoulder Press
150' Farmer Carry
20 Seated Single Leg Pike Lift Overs

AMRAP in 15 min:
12/10 cal Ski
100 Single Unders
30 Box Dips

10/27/2022

Work:rest ratios

Your work:rest ratio is the comparison between how much time you’re (working) lifting weights or doing high-intensity cardio to the amount of time spent resting.

So, if you’re doing 10-second sprints and resting for 60 seconds, your work:rest ratio is 1:6.

The ratio should vary based on the type of training you’re doing. It’s typically higher for high-intensity or aerobic training for cardiovascular and muscular endurance, and lower for anaerobic training for strength and power.

For tomorrows Part A.

EMOM for 10 min

1 Squat Clean + 1 Front Squat

Goal is a 1:3 work:rest ratio. That’s 15 seconds to complete the complete then 45 sec to prep for your next lift. All 10 rounds!

10/25/2022

HANGING BY A THREAD

PERFORMANCE

Five rounds for reps of:
90 sec work 30 sec rest
ME Russian KB Swings, 70 #/53 #
ME cal Bike
ME Strict Pull Ups
ME Burpees

INTERMEDIATE

Five rounds for reps of:
90 sec work 30 sec rest
ME Russian KB Swings, 53 #/35 #
ME cal Bike
ME Strict Assisted Pull Ups
ME Burpees

FITNESS

Five rounds for reps of:
90 sec work 30 sec rest
ME Russian KB Swings, 35 #/26 #
ME cal Bike
ME Ring Rows
ME Burpees