WOD "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments. If you haven't seen these videos of Coach Glassman presenting CrossFit to the American Society of Exercise Physiologists (ASEP), you need to watch it. Part 1:Download as Quicktime.
Download as Windows Media. Part 2:Download as Quicktime.
Download as Windows Media. Part 3:Download as Quicktime.
Download as Windows Media.
WOD "Elizabeth" 21-15-9 reps of:
Clean 135 pounds
Ring dips Post time to comments. Compare results to: Thursday (01-29-09) 
: Steve...Praying doesn't usually help. Let us know how that works out. Steve just finishing "Filthy Fifty". Clean...[wmv][mov]
REST DAY 
: The CFRC crew representing the only fitness program that truely works. What great "rest day" that was. Thanks Ron for the photo. Pictured from left to right is: Ron,Milk,Chirs,Tara,Flores,Alex,Jackie, BJ,Gina,Jason, David and in front is Tyler and Shelly. It should be noted that Tyler rode and ran the entire 5k.
WOD Shoulder Press 1-1-1-1-1-1-1 reps Post loads to comments. 
: I think this picture was taken when Connie was doing "Filthy Fifty". Alright guys and gals, who wants to compete in the Affiliation Cup? The team Affiliate Cup will be held on Friday, July 10th and Sunday July 12th. It will be exculusively team workouts, and open to all teams who register in time (no qualifying required). Affiliate team registration opens on June 1st until June 12th, unless it sells out before then. Teams will be made up of four to six athletes, with four competing at one time. We just need to know who is interested and will be able to have the time off, then we'll go over the details.
WOD Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips Post time to comments. 
: Chris doing a WOD with his fire gear. Sumo Dead Lift High Pull...[wmv] Ring Dips... [ wmv]
Alright guys and gals, who wants to compete in the Affiliation Cup? The team Affiliate Cup will be held on Friday, July 10th and Sunday July 12th. It will be exculusively team workouts, and open to all teams who register in time (no qualifying required). Affiliate team registration opens on June 1st until June 12th, unless it sells out before then. Teams will be made up of four to six athletes, with four competing at one time. We just need to know who is interested and will be able to have the time off, then we'll go over the details.
WOD 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups Post time to comments. 
: CFRC hitting yet another WOD hard. Pictured is BJ, Josh, Shelly and Connie. 2009 CrossFit Games Great Basin Regional Qualifier Women's Finals - video [wmv] [mov]
See everyone at the race at 7am. It should be fun!!!
REST DAY 
: A couple of heavy hitters. BJ and Josh pretending that they aren't in competition with one another. But we all see them looking at the white board and looking over their shoulder to see if they are catching up to each other. This was taken after the "Filthy Fifty" WOD. I'll be posting days to have a BBQ and Quakes game night...
Ok guys and gals, it looks like we have quite a few people going Saturday morning for the race. We'll decide how we want to run it that morning. CrossFiters are so damn competitive, I can see a lot of you wanting to go all out. Anyway, make sure to wear your shirts.
WOD "Michael" Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups Post time to comments. 
: Joe! Did you just finish "Filthy Fifty"? Back Extension...[wmv]
Back Extension, Hip Extension, Hip-back Extension...[ wmv]
Ok guys here is some information on the 5k race for Saturday the 25th: Grapeland Elementary School, 7171 Etiwanda Ave; Rancho Cucamonga. Pre-registration is at 0700hrs and the 5k will begin at 0830hrs. We will all meet there with our CrossFitRC shirts on, so if you don't have one, let us know and I'm sure someone has one for you to borrow. We're going to add a little twist to the run. We will do 30 squats at the first mile, 30 pushups the 2nd mile and 10 burpees the 3rd mile, then we will have about .11miles left to the finish. Now, we have a choice to either all run together or not. I personally believe we should run together. FOR THOSE THAT WANT TO PARTICIPATE, PLEASE EMAIL ME AND LET ME KNOW, OR BETTER YET, WRITE IT IN THE COMMENTS ALONG THE BLOG SO EVERYONE KNOWS!
WOD For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders Post time to comments. 
: Heat 3 of the Qualifier. Knees to Elbows Demo...[mov][wmv]
Ok guys here is some information on the 5k race for Saturday the 25th: Grapeland Elementary School, 7171 Etiwanda Ave; Rancho Cucamonga. Pre-registration is at 0700hrs and the 5k will begin at 0830hrs. We will all meet there with our CrossFitRC shirts on, so if you don't have one, let us know and I'm sure someone has one for you to borrow. We're going to add a little twist to the run. We will do 30 squats at the first mile, 30 pushups the 2nd mile and 10 burpees the 3rd mile, then we will have about .11miles left to the finish. Now, we have a choice to either all run together or not. I personally believe we should run together. FOR THOSE THAT WANT TO PARTICIPATE, PLEASE EMAIL ME AND LET ME KNOW, OR BETTER YET, WRITE IT IN THE COMMENTS ALONG THE BLOG SO EVERYONE KNOWS! WOD Deadlift 1-1-1-1-1-1-1 reps -or- 2rds, each for time of: 1000m row 20 walking lunges, 95#(65#) 10 Burpees Rest 
: Good job Shelly on completing "Angie" Rx'd. Your hands took a beating for it, but it was well worth it right? Besides, that will teach you to use the pullup section where people use taped hands. That glue left over on the bar tends to rip the naked hand. July is around the corner guys and that means Aromas is calling our name. We need to get a team together and get a big crowd to go up there and represent Rancho Cucamonga at the main CrossFit Games. Starting Saturday, we will be holding team workouts for everyone to enjoy. Ron had a good idea about having a bbq at the gym then walking across the street and watching a Quakes game. Who's in? We are also in the process of ordering t-shirts which will include toddler's. So start thinking about what you want to order. I'm also getting stickers for the car, if you're interested.
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