Friday – America, Pan Am Games, and the RARE Oly Meet

Friday – America, Pan Am Games, and the RARE Oly Meet

It is hard to believe that we are already half way through 2014. Where has the time gone? Fireworks and the 4th July Holiday is right around the corner. Last year we designed and pre-ordered awesome patriotic tees for everyone. This year, we left things a little late. Because we have a great relationship with […]

Thursday – It’s All About Community!

Thursday – It’s All About Community!

My favorite moments in Crossfit come from the camaraderie and community we have at RARE! In my opinion there is no better experience then seeing the look on  someones face when they accomplish something that they didn’t think was possible. A lot of those moments would not be possible without the support of our fellow […]

Monday – We.Are.RARE!

Monday – We.Are.RARE!

Here I sit almost exactly 9 hours after today’s WOD and it has taken me this long to try and put into words the feelings that I had in those 24 minutes and 14 seconds. When the WOD was announced I thought “Thrusters and Burpees? Not too bad.” It as expected, right? I actually don’t […]

Monday – World’s Best Boot Camp Fredericksburg

Monday – World’s Best Boot Camp Fredericksburg

This weekend was a huge weekend for RARE. We launched our first Boot Camp and we had a great photo shoot to update our pictures on the wall. What’s even more exciting is that The Open starts this week! The first workout will be released Thursday and we highly recommend that you watch, because it’s […]

Friday – Are you Where you want to be?

Friday – Are you Where you want to be?

We have exactly 2 months left in 2013. Whew, where did this year go? The question is, are you where you wanted to be 10 months ago when you wrote your goals down on the white board? If not, then ask yourself why? Is there something holding you back from realizing those goals, or did […]


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Friday – The Social Butterfly

Incase you were wondering, Coach Adam is in California at the CrossFit games. In between cheering on our friends Jeff Tincher, co-owner of CrossFits Reston and Fairfax, and Jerry Hill owner of CrossFit Oldtown, he is meeting with other box owners and coaches. I am sure when he returns he will have a plethora of new ideas to bring to RARE.

It is not all work and no play though. As you can see from the picture below, he is also finding time to hang out with such notorieties as Dmitry Klokov. I just hope he can find time to do those 100 burpees he is faced with if he doesn’t fulfill his requirements for the Mancrusher Challenge he has signed up to do!

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Fridays Workout

Strength

A. Deadlift @20X1; 5-7 x 3; rest as needed

-then-

WOD

For time:

Bench Press x 21

Sumo DL high pull x 21

250m row

Bench Press x 15

Sumo DL high pull x 15

250m row

Bench Press x 9

Sumo DL high pull x 9

250m row

Post loads used and time to complete to comments.

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Thursday – You Must Fail In Order To Succeed!!!

Have you ever stopped to think that sometimes in order to succeed you must first fail?  If you have been around for a while, then you have probably heard me say this before, but I think it is important enough to revisit.  The only way you can find out what your limitations are is to push yourself to failure.  If you keep pushing your limits, then eventually you will surpass those limits and establish new ones!  A good example of this at RARE is strength days where the goal is to find your one rep max.  If you don’t push yourself to the point of failure, do you really know your true one rep max?

Checkout “IF YOU WANT TO SUCCEED, LEARN TO FAIL” for more on the subject!

failure-jordan

Thursdays Workout

Strength

A. Push Press @11X2; 2,2,2,2,2; rest 90 sec

-then-

WOD

5 rounds for time:

Pull ups x 10

100m run

Double DB bent over row x 10

Goblet squat x 15

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Wednesday – Perfect!

I don’t say “perfect” as much as I do “YES!”, but after being told that “there is no such thing as perfect”, I had to respond:

“Perfection is not a polished thing.

It is often simply something that is sincerely meant.

Perfection is a job complete, praise given, prayer heard.

It can be kindness shown, thanks offered up.

Perfection is what we discover in each other, what we see reflected back.

 

Oh! And if perfection eludes us, that doesn’t matter.

For what we have within the moment is enough.”

I have the thought frequently: “That was perfect.”  A perfect hug.  A perfect cup of coffee.  A perfect night out with friends.

In the work we do towards meeting our goals, which should be recorded in measurable language, this “perfection” MUST be what carries us from one day to the next, in the march that leads to success.  

Who would say that these are NOT perfect moments?  Or that these moments are not critical to the larger, more commonly understood ideas such as success in “marriage” or “competition”?

What perfect moments are you blessed with each day?

J and E

T and A

 

Wednesdays Workout

Strength

A. Snatch balance + Snatch grip push press + OHS – build to a heavy single

B. Emom 5 min – 70% of A x 1 complex

-then-

WOD

12 min amrap:

Toes to bar x 5

HSPU x 5 or wall walks x 3

KB Swings x 10

30m DB walking lunge

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Tuesday – You Want a RARE Better Body

‘Cuz really, we all want to look better naked..

It’s back…

Many have asked for it, so we are bringing it back!
Yes, the return of our RARE Better Body Challenge is
happening August 4th.

We can’t believe it’s been THREE YEARS (?!?!?!?!) since
our last Better Body Challenge
and a few things will be different this time around.

Stay tuned for the rules post back on the original
webpage (www.rarebetterbodychallenge.wordpress.com)

Your coaches are ready….
Are you?

 

The Winners of our last Better Body Challenge... So much has changed!

The Winners of our last Better Body Challenge…
So much has changed!

Tuesdays Workout

Strength

A. FS @32X1; 8-10 x 3; rest 2 min

B. Amrap russian step ups in 5 min (moderate DB load)

-then-

WOD

For time:

5 rounds for time:

Hang Power Clean + Push press x 5 (moderate)

50m Single Arm Waiter Walk, Single Arm Farmers Walk

10 Burpees

Post loads used and time to complete to comments.

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Monday – Instructor Training Program

Somebody the other day saw “Instructor Training Program Interest Meeting” on our Office calendar and asked…

“so what is that?”

Last year we ran an ITP which brought you Coach Mike, Coach Dave, Coach Norah & Commander Lauren!

…. and we’re bringing it to you again! Only it’s going to be

EVEN.

MORE.

AWESOME.

Now, how could this be? And what do we mean by that????

Well.. there’s going to be EVERN MORE instruction on how to Coach at RARE!

There’s going to be EVEN MORE knowledge to be shared amongst the team and wanna-be team members!

We meet every Wednesday at 8:15, and sure.. there are some long nights

But we guarantee that they’re always FUN and educational nights :)

If you’re AT ALL curious… talk to a Coach about it or just come to our Interest Meeting…

Wednesday, August 27th at 8:15PM

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Also, great work to our competitors at SuperFit Lorton AND our FIRST EVER Battlefield Barbell Club Oly Meet!

We had such a fun weekend at RARE CrossFit. Great things are happening at RARE, and we couldn’t be more proud

and in love with the family you’ve all created!

Thank you for making our lives so incredibley special.

 

Mondays Workout

Strength

A. Hang Power Clean + Hang Clean; 1.1 x 5; rest 90 sec

B. Segmented Clean DL + Mid Hang Clean Pull; 1.1 x 5; rest 90 sec

-then-

WOD

3  rounds for reps:

Push Ups x 1 min

DU or Jump Rope x 1 min

Burpees x 1 min

Barbell Squats x 1 min (unloaded)

1 Min rest

Post loads used and time to complete to comments.

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Friday – Smack Talk and a Throwdown

Alright gang, we got another busy weekend for the
RARE Community. First off, in two days it’s gonna be
Smacktalk Saturday…better known as Phil, Tom, and
Coach Adam competing against one another at SuperFit
Lorton.

I guess everyone should take a short trip up the road to
find out.
Who knows…but I bet they have some type of wager on this
as to who is the better team.

Just sayin’

And…..Sunday is gonna be the very first Battlefield
Barbell Olympic lifting Meet, hosted by RARE CrossFit.
We have a bunch of awesome athletes signed up…you don’t
want to miss this.

So…

You have all these choices and things going on…whatta you do?

Come support Smacktalk Saturday or come out Sunday for our

first Olympic Meet or both?

Both… now that’s a great idea!

Post to comments.

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Fridays Workout

Strength

A. Tall clean – build to a heavy set of 3 in 10 min

B. Push press + Jerk; 1.1 x 5; rest 90 sec

-then-

WOD

3 rounds for time

Row 300m

12 alt DB snatch (heavy)

10 strict Toes-to-Bar

12 DB Hang Power Clean

50m Farmers Walk

Post loads used and total working time to comments.

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Thursday – Anyone Sore???

Have you ever started getting sore hours after a workout even if you felt fine immediately after finishing? Chances are you were experiencing Delayed Onset Muscle Soreness which is simply referred to as DOMS. With DOMS the soreness begins to develop 8 to 24 hours  after the exercise has been performed, and may produce the greatest pain 24-72 hours following the fateful WOD. Checkout “DELAYED ONSET MUSCLE SORENESS (DOMS): WHAT IS IT? WHAT CAUSES IT? PLUS, 5 WAYS TO ALLEVIATE ITS EFFECTS” for more information!

DOMS-Ouch(1)

Thursdays Workout

Strength

A. Deadlift @30X1; 6-8 x 3; rest 2 min

-then-

WOD

3 sets @high effort:

20 DB thrusters

10 burpees

10 DB step ups

25 DU or 100 singles

rest walk 90 sec

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Wednesday – Are you a positive role model?

I say it all the time: I am motivated toward fitness for the sake of my children. I’ve always liked exercise and healthy foods–lucky me–but my primary, no shit, this is serious, motivation for all the days and times that JUST SUCK is to be energetic, mobile and strong so that I can participate meaningfully in my children’s lives. That’s no short order–I’m an older parent.  But while I’m pursuing this lifestyle–this consistent focus on nutrition and function and strength–I wonder, are my kids benefiting?  Will their lives be that much more improved than mine because they are establishing good habits early on?  Am I helping them avoid the dreaded process of breaking forever the bad habits of convenience eating that we’re all struggling to overcome?  Are they paying attention?  Am I actually role modeling?  Or am I merely convincing them that limited treats, lots of different activities, and a good night’s sleep are just those things Mom nags about too often?  I’ve been asking myself these questions for nine years, the age of my oldest, my son, and think I got some answers, finally, during and after our beach vacation last week.

During our vacation, my son caught me having a SECOND ice cream bar–the first time he has ever seen such indulgence from me–to which he responded: “Mom, you will get unhealthy. I like fit mom. No more ice cream tonight”.
WOW. I had no idea he appreciated all my usual effort, or that he counts on my physical strength as well as my emotional endurance. Feeling, in that moment, accountable to one another–not just him to me–was an AWESOME revelation.
After our vacation, that same son spent two miserable nights with an ear infection. The time to get him to an urgent care coincided, as it always does for parents, with time I had carved out for myself: Oly lifting class. It was the last class of a six week session and I did not want to miss it. But, as good parents do, I reviewed my priorities and remembered that I come third and sometimes fourth to my two children and husband. This is my dream. My choice. And I love it. So the discussion began that I would skip my last Oly class to be with my son who does not suffer pain or doctor’s offices well. Just as I had decided and began to put away my feelings of disappointment in favor of love and support for my baby, he said, “No Mom. I don’t want you to have to miss your Oly lifting class. I’ll be okay. Dad can take me.”
I’ve had to make many sacrifices and changes that have taken years to accomplish and that have been challenging and painful. I’ve actually mourned the less fit person I used to be (she was REALLY fun). HE seems to already know–in his bones and very being–that exercise and conscious nutrition need to be as constant as sleep and water.  His earnest consideration and support of my current fitness commitments was surprising and delightful.
I AM making a difference. I AM positive role modeling. And SO. ARE. YOU.  Be sure of that. At work, at home, among family and friends–you are the inspiration and motivation others sometimes need to improve their habits and therefore their lives.
So I know now, after nine years of wondering, that even on my worst days in the gym, when I feel like an absolute failure, what I have given my children by being there anyway cannot be measured.  It’s quality of life through hard work and commitment that they are learning.   Nothing–besides love–is more important than that.
My fierce boy

Wednesdays Workout

Strength

A1. Press @20X1; 10,10,10; rest 30 sec

A2. Single arm DB row @21X2; 8-10 x 3; rest 90 sec

-then-

WOD

5 rounds for time:

3 Power snatch (moderate load, good mechanics)

5 Strict chin up

7 Wtd. sit up

Run 100m

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