Awesome Weekend

A group of RARE Athletes and Coaches went up the road this weekend to the Mid-Atlantic Regionals in support of of our good friend Kent Ingalls, co-owner of CrossFit Forward. It was just an amazing event, to say the least, and we really enjoyed all the time we were able to spend with our fellow crossfit friends. If you haven’t already checked out the CrossFit Games website, go here to see videos from all the regionals!

Today’s Workout

4 Rounds for Time:

20 x Push ups

20 x Box Jumps

20 x Wallballs (20/14)

Post time to complete to comments.

Mid-Atlantic Regionals

The Regionals are here and a group of RARE Athletes and Coaches are leaving tomorrow morning to support our friend, Kent Ingalls from CrossFit Forward. Kent placed 30th in the Mid-Atlantic and will be throwing down with the other competitors this weekend. If you wish to show your support please come up and join us. Here is the link to more information about the Mid-Atlantic Regionals.

Today’s Workout

Hang Squat Clean

5, 3, 2, 1, 1, 1, 1

- then -

AMRAP in 7 Minutes of:

10 x Hang Power Cleans(95/65)

10 x Thrusters(95/65)

Post rounds completed to comments.

Today’s Workout

• Endurance WOD
• WOD make up day
• Open Gym

A WOD will be offered, but you will have some choices to make.  Skill work and Open gym will take place after the WOD.

Ahh… Rest!

For the longest time, it was like pulling teeth for my coaches to get me to rest.  I always felt like I was behind and I had so much to accomplish that I had no time for rest.  I felt like I needed to keep working, working, working to get to my goals.  What I didn’t get was that your body craves rest.  It needs to rest so it can repair worn out tissues.  The body needs to rest to get stronger.  I realized I needed to strategically rest between workouts so I could continue to make progress towards my goals.

Resting is different for everyone.  Sometimes it means not doing anything and most often it means to do another activity or mobilization techniques to help the body recover quickly to get ready for the next task.  Here are some ideas for strategizing your rest and recovery.

• Hydrate
• Take a full out ” do nothing day ” every few weeks
• Mobilize your tissues using a foam roller on sore areas
• Go for a run or row on the rower
• Take a walk
• Play a different sport than you usually play or train
• Work on some new skills (low intensity)

Rest is often one of the forgotten details of high level training.  Proper rest techniques can help you achieve your goals faster than without it.  So, take your rest day just as seriously as your workouts to really make progress.

Be Stronger2day!

-Coach Rise

Today’s Workout

3 Rounds for Time:

9 x Clean & Jerks(135/95)

15 x Ring Dips

Run 800m

Post time to complete to comments.

Today’s Workout

AMRAP in 15 Minutes of:

7 x KTE

7 x Bar facing Burpees

7 x Deadlifts (225/155)

Post rounds completed to comments.

It’s Better Body Time

With the warmer temperatures approaching, and the thought of wearing that skimpy bathing suit, or speedo (just kidding) in the coming weeks, it is time to start thinking about our next RARE Better Body Challenge. Yes, we are in the midst of putting together another six week challenge. How should we make everyone accountable this time? Does anyone have any suggestions? The challenge will begin on Monday 21st May. Get ready to excel in your workouts and feel fabulous. You could also be the one winning the prize(s) at the end too.

Today’s Workout

Tabata Row (8:20:10)

- rest 5 min -

Tabata Row (8:20:10)

- then -

AMRAP in 10 min of:

10 x KB Swings (55/35)

7 x Push Ups

Post distance covered and rounds completed to comments.

Promise Land

Saturday, Mike will be running the Promise Land 50K, the 3rd race in the Lynchburg Ultra Series. Mike already completed Holiday Lake 50K and Terrapin Mountain 50K earlier this year and will tackle the Mountain Masochist later this year to complete the series. Not bad for a guy who used to think Ryan, Phil, and I were crazy and stupid for wanting to run a 100 mile race. Kick some ass on Saturday Mike, looking forward to reading your race report!

Today’s Workout

5 rounds for time:

5 x Burpee – Toes to Bar
10 x Pistols (alternating)
20 x Walking Lunges

-then-

AMRAP in 3 min of Rope Climbs or Pullups

Post time to complete  and number of rope climbs or pullups to comments.

Efficiency

The best way to become better at most things is to become more efficient.  Efficiency in CrossFit often means mechanical perfection.  Learning how to move better by addressing your mobility and stability and then practicing that technique over and over again will make you more efficient.  In turn, you will be faster and safer.  Do better to get better.  Perfect Practice…Makes Perfect.

Be Stronger2day!

-Coach Rise

Today’s Workout

• Endurance WOD
• WOD make up day
• Open Gym

A WOD will be offered, but you will have some choices to make.  Skill work and Open gym will take place after the WOD.