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 […]

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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 […]

Tuesday – THE RARE X Series

Tuesday – THE RARE X Series

  RARE CrossFit has barely been able to contain itself.  We have BIG things coming in 2014!  And the big kick-off starts NOW! DID YOU KNOW that RARE was founded after Adam used CrossFit to help train himself to run Ultra Marathons?  Did you know that he has always had a special place in his heart […]

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 […]

Tuesday – Celebrating 5 Years

Tuesday – Celebrating 5 Years

During the whole month of October we will be celebrating the FIVE YEAR Anniversary of RARE CrossFit. Make sure you’re checking the Upcoming Events board at RARE CrossFit so you don’t miss out on any of the fun that’s coming your way this month. We’re kicking it off this weekend as we help Coach Mike […]


Recent Articles

Friday – Masters

Masters workouts were just released for the top 200 in each category.
Each person will have to video tape their workouts and send them into CrossFit HQ by 5:00pm April 21.

The workouts are as follows:
Event 1 – 1-rep-max clean

Event 2 – Amanda
9-7-5 reps for time of:
muscle ups
135-lb. squat snatches

Event 3 – 3 rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

Event 4 – For time:
100 pull-ups
100 wall-ball shots, 20 lb. to 10-foot target

What do you think about these workouts?
Post your comments below.

Screen Shot 2014-04-17 at 8.31.25 PM

- pic courtesy of Supercleary photo from the MAAC
Fridays Workout

Strength

Will be discussed in class.

-then-

AMRAP 15 minutes

Toes to bar/ Knees to elbows x 10

Push Press x 10

Post loads used and time to complete to comments.

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Thursday – Happy Food

We all know that a healthy diet leads to a healthy life, but did you know that what you eat can also affect your mood? Research shows that Foods rich in vitamins, minerals, and fatty acids are not only super healthy, but can also increase happiness, lessen symptoms of depression, and quell anxiety. Checkout “ 10 Nutrients Scientifically Proven to Make You Feel Awesome” and post your thoughts under comments. Tell us what foods make you happy!

FoodHappyFace

Thursdays Workout

■Open Gym
■Endurance WOD
■WOD make up day
■Advanced Class WOD

Another workout will be offered, but you have plenty of choices to make. Thursdays are also a great day to work on a “goat” of yours.

read more

Wednesday – Jimmy Buffett?

Hey!  Who was on the last concert t-shirt you wore?  And when did you go see that/those artists?  Jimmy Buffett was on mine, and I last enjoyed a concert like that TWENTY years ago! (I’m sure you can fill in the details).  Also, I’m betting that Kim and Levi Humphrey have the hippest (i.e., most recent) answer to this.  Or is it Coach Jimmy??

Jimmy Buffett

Wednesdays Workout

Strength

Will be discussed in class.

-then-

AMRAP 15 minutes

Burpees x 10

Box Jumps x 10

Ring dips x 10

Post loads used and time to complete to comments.

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Tuesday – What is your Response to “CrossFit is EVIL”

“After 14 official years, CrossFit is still rising. Its champions are becoming stars in their own rights, getting big-name endorsement contracts, book deals, and gracing the covers of magazines. Will it level off? Sure. Will CrossFit survive the eminent heart attack of Greg Glassman or its first public performance enhancing drug scandal? Probably. It survived Glassman’s ex-wife’s lawyers, after all. It may not always be the attention-getter it is today, but like World’s Strongest Man, Ironman triathlons, and the Olympia, it’ll always be around. For the greater good of fitness, I’m glad.

In 2014, nearly 210,000 people signed up for the CrossFit Games Open – an event that only began in 2011 – almost six times as many that signed up for the Boston Marathon. On March 26th, people paid $20 a pop for one of the 4,000 seats at Kezar Pavillion in San Francisco to watch other people exercise. It was workout 14.5 of the Open and featured five CrossFit Games champs going head to head. Now, really think about that a moment. That is a powerful testament to the newly minted sport of fitness, and if I have to start the slow clap I gladly will.

CrossFit has its faults. Many of these problems will, I believe, be ironed out over time, just as the UFC had to do before becoming a multi-billion dollar business and powerful influence on fitness and sport. Do I want to join a CrossFit box and enter the next Open? No. But do I respect what CrossFit has done for a field I’m very passionate about? You bet your bootie shorts. Overall, it’s great to see the rise CrossFit. After all, I invented it.”

Read the whole article here

There is a lot of controversy out there about CrossFit.

How do you respond to your friends and families fears and criticism of CrossFit?

Crossfit

 

 

Tuesdays Workout

Strength

Will be discussed in class.

-then-

3 rounds for time

KB Swings x 21

Pull ups x 12

500m row

Post loads used and time to complete to comments.

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Monday – It Just Got Hot

The heat is back, and hydrating is even more important.

I also find that this time of the year water is not always enough for me after a workout. Sometimes, I have to throw in a FIT Aid or NUUN (if I can find it)

Make sure that if you’re working out, you’ve had plenty of water.

Water is the most important nutrient in our body.

…The human brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. As one can imagine water is also the single most critical nutrient for health, growth, and development. It is not only the most important nutrient in the body, but also the most abundant. Water is critical to the balance of all the body’s systems, including the brain, heart, lungs, kidneys and muscles.

How important is this balance? A 2% drop in body water can cause a small but critical shrinkage of the brain, which can impair neuromuscular coordination, decrease concentration, and slow thinking. Dehydration can also reduce endurance, decrease strength, cause cramping and slow muscular response…

And it’s even more important for athletes and those with an active lifestyle.

  • You need to drink water before during and immediately following exercise. If you don’t replenish your fluid loss during exercise, you will tire, and possible cramp. Performance will not be at your best.
  • You need to drink water immediately following exercise. If you don’t replenish after exercise, your performance on the following days will suffer. Because you will be eating hard to gain muscle and be taking supplements as well I would suggest that you drink 1 1/2 to 3 gallons a day.
  • You need to drink water for health at regular intervals regardless if you’re thirsty or not. By the time you are thirsty, you will already be dehydrated. It is essential that you stay hydrated if you want to build muscle and experience optimal performance in the gym.
  • Remember to drink at least 16 ounces of water after sleeping. 8 hours of sleep, especially in a dry and hot room can rob your body of needed water. You can easily wake up in a dehydrated state after a long sleep under these conditions.
  • Drink more water when caffeine is consumed. Caffeine is a diuretic. Water intake should be increased when excess caffeine (also found in thermo products) is consumed.
  • Drink water cold when possible. Cold water absorbs into the system more quickly than warm water. Additionally, some limited evidence suggests that drinking cold water can actually help burn calories.
  • Drink at least 1 1/2 gallons a day, up to 3 gallons a day as needed. As a minimum, if you are an athlete, or a bodybuilder your needs will be much higher than the average adult. Drink at least 1 1/2 gallons a day. Increase your intake according to the factors that require increased water intake as noted above.
  • Do not forget the impact that supplements and medicines may have on hydration. Some supplements (and medicines) require that you take more water for them to be effective (and because some may be diuretics or cause harm if enough water is not consumed. No2 products, and some antibiotics are good examples.

(Source: http://www.bodybuilding.com/fun/behar12.htm)

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Mondays Workout

Strength

Will be discussed in class.

-then-

4 rounds for time

Clean and Jerk x 10 (unbroken weight)

400m run

Post loads used and time to complete to comments.

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Friday – The Long Awaited Tee

We have finalized the long awaited “Masters Tee.” Thanks to Tom’s creativity, we have come up with this awesome shirt. It will be available by PRE-ORDER ONLY. There will be a sign up sheet at the box, so be sure to order yours before the deadline on 21st April. The shirt is available in black or red and Women’s or Men’s fit. To qualify for this tee, you must be a RARE Master’s Athlete 35+.

Rare-MastersAthlete_Proof

Fridays Workout

Skill Work

Will be discussed in class.

-then-

For time:

2 mile run

then

50 toes to bar

Post time to complete to comments.

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Thursday – Man that was tough!

Watching people suffer through the last open WOD 14.5 made me start to think.  As I watched everyone push through to finish the WOD, I started to think back to the 5+ years I’ve been Crossfitting.  I started to wonder what was the toughest workout I’ve completed since I started CrossFit.  So my question to you is, what is the toughest workout you have done since starting CrossFit? Have you done anything tougher than CrossFit, and if so tell us about it!  We have a very diverse group at RARE, so I would imagine answers will vary quite a bit.  Share your thoughts under comments!  In case you missed it, check out the video below… and you thought 14.5 was tough for you!  Makes me feel pretty fortunate to have the facility and equipment that we do!

Thursdays Workout

■Open Gym
■Endurance WOD
■WOD make up day
■Advanced Class WOD

Another workout will be offered, but you have plenty of choices to make. Thursdays are also a great day to work on a “goat” of yours.

read more

Wednesday – Can you feel it??? This is my “WHY?”…

I have been CrossFitting since CrossFit gyms were SMALL.  75 members was a BIG DEAL.  And class sizes were large when there were 8 in a class.  We used to be amazed at having to squeeze in to do warm ups on the four available platforms.  We were CLOSE… we knew about each others hobbies, spouses, children… whether or not it was a struggling time in life or a happy one.  We offered advice, condolence, a bit of reprieve from everything outside the walls of the box and we all left feeling better… no matter what.  It was part of the magic that sold me on this lifestyle, despite my first experience with Fran!

For the past couple of weeks, I’ve felt that same connectedness at RARE.  Have you?  There is an ease in classes.  A feeling of being with a huge group of friends.  We’ve grown so much so quickly… I didn’t realize how much time I was spending getting to know new faces.  But as we get together for community events, and cheer one another on, and encourage those of us who are more fearful to step outside their comfort zones, it all comes together in that family feeling that we don’t just say, but LIVE.  We ARE a family, and I could not be more proud to say that I feel it every time I walk through the doors, whether I’m coaching or working out.

Along with the amazing muscles that continue to surprise me in the mirror, and the amazing fitness that supports me when I decide to rearrange furniture by myself or play “tackle-allowed” tag with my kids, this community has become the platform from which I live my best life.  THANKS TO EACH AND EVERY ONE OF YOU.   –Coach Suzanne

Have you shared your “WHY?” yet?  Who’s up next???

photo-8

 

Wednesdays Workout

Skill Work

Will be discussed in class.

-then-

For time:

Intermediate/Advanced

5K Row

Beginner

2K Row

Post time to complete to comments.

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