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 […]


Recent Articles

Friday – August 1

Yesterday was Justin Swanner’s last workout for a while. He re-enlisted in the Navy and will be gone on his journey this weekend. We feel so privileged to have met such an awesome individual and athlete. He made great gains during his time at RARE and also lots of friends who will miss him at the 1:00pm class.

Good luck Justin. We truly are blessed to have had you as part of our team.

justin
Fridays Workout

Strength

A. Push Press – build to a 2RM in 15 min

-then-

WOD

5 sets @85% – consistent pace:

Row 10 calories

12 x DB push jerk

10 x Burpees

8 x Strict chin ups

rest walk 90 sec

read more

Thursday – Burpees Anyone???

The burpee  is a pretty straightforward movement,  just drop to the ground, complete a push-up, stand up and jump. We all do Burpees on a weekly basis and have become pretty good at them. That being said, have you ever thought to yourself that there might be a better way to do things? Checkout “THE BURPEE: THE VARIOUS TECHNIQUES USED BY THE PROS” for tips on how the Crossfit professionals do it! When you get a chance, play around with some of the different techniques and see what works best for you!

Burpees_Kate

Thursdays Workout

Strength

A. HPC – build to a heavy single in 10 min

B. Snatch pull; 3, 3, 3; rest 90 sec (95, 97, 103%)

-then-

WOD

For time:

Power Clean and jerk x 5 (75-85%)

100m run

Power Clean and jerk x 4

100m run

Power Clean and jerk x 3

100m run

Power Clean and jerk x 2

100m run

Power Clean and jerk x 1

100m run

read more

Wednesday – Yoga for Curbing Cravings! (ahem… Better Body Challengers)

Yoga is happening this Sunday at 11:00am!

Buddha once said, “The mind is everything. What you think you become.” This statement holds much validity. The mind is a powerful force, and yoga imparts great wisdom and mental fortitude. Through the practice of yoga, we become more present and in control of our minds, which has a positive impact on our lifestyle and the dietary decisions we make.

Yoga is a great form of therapy; it has a calming affect on both the mind and body. By making it a part of your weekly routine, you may find your anxiety and stress levels are reduced. Yoga makes us more relaxed, which causes the body to produce less cortisol and in turn, help you curb your cravings.
Not only does yoga help us manage our stress levels, but it also provides other therapeutic benefits. Yoga allows us to adopt a more positive outlook, which inspires us to make sounder decisions. This newfound optimism allows us to stay on track and grant us the willpower to say no to that bag of chips in Aisle 7 or the cookie dough ice cream in the frozen foods section.
Yoga teaches us to become more aware of our bodies and to tune in to our appetites. Are we eating because we are hungry, stressed or bored? This holistic approach teaches us the importance of self-awareness and mind-body control, two very important qualities, which make it easier for us to make the right decisions and to spend a few extra minutes, preparing something raw, organic and healthy.
There is further evidence that yoga and exercise, in general, boosts serotonin levels. Low levels of serotonin can cause us to become depressed, and the more depressed we become, the more we are inclined to give in to our temptations and indulge in junk food and other sugary sweets.
Yoga is a great form of exercise since it teaches us to become more self-aware and present. It allows us to manage our stress levels and exhibit control over our cravings. Its poses and breathing techniques purify the physical body. Yoga, like most forms of exercise, boosts serotonin levels; therefore, we are less inclined to make the wrong dietary decisions and to lead a healthier lifestyle that can profoundly affect our physical and mental wellbeing.
–Forte Yoga

Wednesdays Workout

Strength

A. BS@20X1; 8-10 x 3; rest 2 min

-then-

WOD

Rowing for calories x 1 minute

1 minute rest

10 rounds

Go as hard as you can for first interval and try to match that number each subsequent interval.

read more

Tuesday – Do You Believe?

103864335126172855_LkXf57wX_c

Tuesdays Workout

Strength

A. Deadlift; 2-3 x 5; rest as needed (tough weights, sustain mechanics)

-then-

WOD

4 rounds for time:

Deadhang Pull ups x 10

Front rack reverse lunge x 10

Double Unders x 50 or Singles x 200

25m Single arm FW

read more

Monday – More about BETTER BODY

First things first… a few people are saying they are unable to attend Sunday, please come in on THURSDAY to get the Baseline Workout completed, and your measurements taken.

This is a PALEO challenge. If you google the word “Paleo” you will find this:
“Eat meat, fruits and vegetables.” Please click on this link for a breakdown
if you want more information – which you should want.

If you google the word “Challenge” you will find many definitions..
one of those being
“difficulty in a job or undertaking that is stimulating to one engaged in it.”

A challenge is supposed to be DIFFICULT.. You are going to have to make sacrifices, maybe experience some “pain” when you’re saying no to dessert or a delicious alcoholic beverage. But this is only temporary, and the gains you will achieve both mentally and physically from facing this CHALLENGE head on will be infinitely rewarding!

 

Now, this is the big thing…

A few of you have expressed concern for having to randomly draw your partners name out of a hat…
When I started CrossFit, it was something NEW and UNKOWN and … I was nervous.
Because the unknown is SCARY.. especially if you’re a planner like me.
(Have you seen our wall of Calendars? Do you know how happy it makes me..)
All of these CrossFit people were such BAD ASSES… and I was unable to squat anywhere near to depth…
However, I came to know people I never would have known inside the doors of CrossFit boxes.
Business owners, Judges, Teachers, Doctors, Hair Stylists…
We have all ages and careers hanging out, working out together
And it’s pretty magical.

But even then, some of us only come to certain classes… our hope is that you will draw the name of someone you don’t know.. or don’t know as well as you should.
We want this community to grow and for our athletes to build stronger relationships together.

I know that when I am being held accountable, not only for myself, but for another person (especially when there’s $$cash money$$ on the line) I do much better.

We encourage you all to take those nerves you feel about the unknown partner
and label it as EXCITEMENT for a new challenge, and a new opportunity to grow.

Who’s with us?

See you Sunday at 5PM!

 

10535694_749037628471431_9161006606142136465_o

 

Mondays Workout

Strength

A. 8 sets – Hang snatch + Snatch; rest as needed

-then-

WOD

For time:

21-15-9

Hang power snatch

Dip

TTB

Run 100m b/t each set

read more

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!

photo-5

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.

read more

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

Post loads used and time to complete to comments.

read more

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

Post loads used and time to complete to comments.

read more