Road to the Crossfit Games

For the second year in a row RARE Crossfit will be a host box for the Crossfit Games Open workouts. Registration begins on February 1st and the first workout will be announced on February 22nd. The Open will run for five weeks, from February 22 to March 25 with one workout per week. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger. The top 60 men and 60 women from each region will move on to the regionals which will run April 27th to May 27th. Top competitors from each region then move on to the Crossfit games which will be held at the Home Depot Center in Carson, Calif., from July 13-15. Athletes 45 years and older will compete in the masters category with the top 20 Masters in each age and gender category earning an automatic spot at the Games in July. I would like to encourage everyone to sign up and compete in the open. This will be a great opportunity to experience the thrill of competition and see how you stack up against local athletes as well as athletes from around the world! If you have any questions don’t hesitate to talk to one of your RARE coaches.
-Coach Jim

Todays’ Workout

AMRAP in 20 minutes:

5 x Squat Cleans (135/95)

7 x Burpees

9 x KB Swings (70/55)

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Put Good In, Get Good Out

What do you put in your body? Is it good stuff or bad stuff?

Did you know that if you consistently put good, nutritious food in your body, your body will always work better? Did you know that if you hydrate your body well, it will be more efficient? Did you know if you continue to work hard lifting weights, your body will become stronger? Did you know that if you stretch and roll out your soft tissues, your body will be more flexible and move better?

All of the above is TRUE!

It is amazing, but the things we put into and do do our bodies do make a difference, both good and bad. If we put unhealthy things into our bodies, our bodies will not work as well. It is much like a high performance car. If the car does not get its proper maintenance, it will not perform properly. It might even develop problems, which later requires repairs. Our bodies will also begin to break down without proper maintenance. Our health may even suffer with sickness.

Our bodies were meant to move and be healthy. Be diligent about your personal maintenance of your body. Do you want good results from your fitness? Make sure you put the good in and keep the bad out. The results may surprise you, but you will not be disappointed. Strong and healthy is a great way to be.

Be Stronger2day!
-Coach Rise

Todays’ Workout

“Annie”

50, 40, 30, 20, 10 rep rounds for time:

Double Unders

Sit Ups

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RARE is Helping to Better The World!

Because of the money you all donated, I was able to go down to Honduras and help build a security wall around Villa Soleada, a long term project of Students Helping Honduras that contains 45 homes for families, one completed school (with a Bi-Lingual school on the way), a completed boys orphanage, and a girls orphanage that will be opening in the next few months.
While building on site many of the kids would run around us and help us as much as they could. I built strong relationships with many of the kids, but even more so, I became very close with some of the workers because they were so shocked by how “fuerte” I was. The whole week we were in Honduras I was the go to gal when you needed concrete to be moved, or heavy objects to be lifted. All of the workers in Honduras were so surprised to see this little American girl asking for more work, and lifting just along side them. I was even given the superlative of strongest person in Honduras, out of 200 college volunteers!
The strength from being at RARE made it possible for me to be more helpful on this site, and because of that we came that much closer to finishing the security wall for Villa. I can not thank you all enough for donating to SHH, and I look forward to keep fundraising in the future.

A few girls who I went on the trip with took the time to comprise a short video about what we did in Honduras, please watch it. You all made it happen!
You may also notice that there is a new picture hanging up in RARE, it is a picture of the school we completed in Villa Soleada, in a very colorful picture frame made by the women in Honduras.

Thank you for everything,
Maggie

Todays’ Workout

21, 15, 9 rep rounds for time:

Power Snatch (95/65)

SDHP (95/65)

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Todays’ Workout

21, 18, 15, 12, 9, 6, 3  rep rounds for time of:

Dead lifts (135/ 95)

Over Head Walking Lunge (45/25)

Push Ups

Wall Balls (20/14)

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The Fountain of Youth

“The Fountain of Youth is a legendary spring that reputedly restores the youth of anyone who drinks of its waters.”

- Wikipedia

My five-year-old son used to take a music class every Thursday. To participate in class, each child had to an have an adult stay with them in class. Most of the children came with mom or dad, but there was one child who came with an older lady every week. One week, we got a chance to talk when the adults were not needed for part of the class. I assumed that the older lady was the other child’s grandmother and that she was about 70 years old. She mentioned that she had just had a birthday and that she was now 85 years old. I told her that there was no way that she was that old, hoping not to offend her. She said,

“We are never old; we just get older.”

Her full-time job is caring for her grand and great-grand kids and taking them to their after school activities. She is the family taxi driver. She told me that she had just joined Curves so that she could maintain her youthful figure. She has a theory that if she ever stopped moving or sat down for too long, she might not get back up. To prevent this from happening to her husband, she made him come out of retirement twice. She didn’t want him sitting down all the time. Now he works at Dick’s Sporting Goods in the golf department about 20 hours a week. He definitely keeps moving to keep up with his wife.

This really got me thinking… is there a fountain of youth? If there is, how do we find it? And when we find it, is it possible to keep it? I want to be that great-grand mother. I’m not ready to be 85 now, but I want to age like her. She truly is aging gracefully. She has kept moving her whole life and never intends to stop moving. She believes she has found the Fountain of Youth: Movement.

Our bodies were designed to move. If we eat to fuel our bodies, and exercise to build strength and endurance, we must also consider the benefits of increasing the mobility of our tissues.

Stretch every day. Make a habit of stretching tight muscles and areas that might be sore.
Participate in an exercise program. Exercising 3-6 times a week helps maintain flexible tissues.
Use a Foam Roller. Applying pressure to sore, tight areas of the body, increases blood flow and circulation to soft tissues.
Use a mobility program. This mobility program takes 4-10 minutes per day and is an easy way to keep on top of stretching and rolling. I use this one everyday. It has made a huge difference in my flexibility and recovery after workouts.
Make a conscious effort to move. Walk when you can, stretch when you can. Move, Move, Move!

I think we have the Fountain of Youth at our disposal all the time. I don’t think it is something that we must search for or buy. It is something that you do. Everyday!

Get moving! Get Stronger2day!
-Coach Rise

Todays’ Workout

Endurance WOD or Open Gym

Choose ONE of the Following Sports:

Run, Row, Swim, Bike

Tabata:

8 x 20 second at 100%/ 10 seconds rest

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RARE Yoga

This Thursday will mark our fourth week of yoga at Rare. If you haven’t made it to a class yet, you don’t know what you are missing! Yoga has
many benefits including improved posture, strength, flexibility, balance and relaxation. It also has been shown to improve breathing and lung capacity
which can carry over to your workouts. Last but not least it can benefit your heart through lowering your blood pressure and slowing your heart rate.
I’ve been fortunate enough to attend all three classes so far and I feel great! Classes are held at Rare every Thursday night at 7 pm and are free to all
unlimited members. All other members can attend classes for the bargain price of $10 per class. Come out and give it a try!
-Coach Jim

Todays’ Workout

“Filthy Fifty”

For time:

50 x Box Jumps (24/20)

50 x Jumping Pullups

50 x Kettlebell Swings (35/25)

50 x Walking Lunges

50 x Knees to Elbows

50 x Push Press (45/35)

50 x Back Extentions

50 x Wallballs (20/14)

50 x Burpees

50 x Double Unders

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What Is RARE CrossFit?

If someone asked you this question, what would be your response? A place to work out? A community? Your extended family or friends? etc. etc.
In your own words, what would define those four letters, R.A.R.E.? Think about it for a few minutes and post your thoughts. Your response may be featured on our upcoming RARE sweatshirt or t-shirt design.
-Coach Lee

Todays’ Workout

5 rounds for time:

Row 200 Meters

15x  Power Snatch (95/65)

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