AMRAP in 15 minutes:

 5 x Burpees

 10 x KB Swings (55/35)

 20 x Alternating Pistols

- then-

2 x 60 sec. Hollow hold

Post rounds completed to comments.

• 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.

Today’s Workout

5 rounds for time:

Run 400 Meters

12 x Squat Cleans (115/ 75)

24 x Sit ups

Post time to complete to comments.

Tribal Quest is quickly approaching and we need to get a team together to represent RARE! Word on the street is that another local crossfit has already assembled a team twenty-five members strong. We aren’t going to be out done in our own race are we???? I’ve heard a lot of you talking about it so why not go ahead and sign up? Al has been kind enough to start training runs once a week so that everyone can meet and run together. There is no doubt in my mind that everyone is already in good enough shape to kick some butt! If you are interested in signing up make sure you see one of your coaches and get the Rare discount code for the race. Don’t forget there will be a post race party with live music and beer, so it should make for a great day!

Today’s Workout

Tabata Intervals for Reps of:

• Knees to Elbows
• Push Ups
• Double Unders
• Air Squats

-then-

4 x 60 sec Handstand Hold (rest 60 sec.)

Post reps for each exercise and total reps to comments

How do you find time for recovery after your tough workouts?  Some people find it difficult to change their daily routine to include recovery measures, so they are forgotten.  Recovery is so important to your daily fitness routine, it cannot be pushed by the wayside.  Here are some ideas to find time for recovery in your every day routine.

• Roll out your tissues while watching T.V.
• Use your lacrosse ball while in your car. (I put mine between my back and the seat.)
• Ice sore areas using bags of ice while in your car or watching T.V. (20 min.)
• Make sure your supplements are in a place you can see them, so they are not forgotten.
• Get a reusable water bottle so you have water whenever you need it.
• Stretch when you have any spare moment.

Don’t put your recovery behind other things.  Include it in your daily activities.  Use idle moments to your advantage and you will feel better and perform better every day.

Be Stronger2day!

-Coach Rise

Today’s Workout

Push Press

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

-then-

AMRAP in 8 Minutes of:

• 12 Push Press (75/55)
• 24 Box Jumps (24/20)

Post Loads and number Rounds completed to comments.

Phil, the man pictured below, will be running this race tomorrow!  The picture says it all and here is a little story about this RARE Man.  Almost 2 years ago Ryan introduced Phil to RARE CrossFit and he stuck with it for about a month or two. He then decided our training just wasn’t right for him and proceeded to train the way he always had. Fast forward a little bit and Phil has been with us a year this month…and made some serious gains in strength, flexibilty, and endurance. This will be Phil’s sixth 100 miler and second MMT 100. Thanks to Remy and Mike who will be crewing and pacing for Phil. I expect some good pictures my friend!

The MMT is a challenging 100 mile trail ultra over a demanding, rocky course in the Massanutten Mountains of Virginia’s Shenandoah Valley. The course includes short but rugged mountain climbs that total over 16,000 feet. While the May date usually avoids Virginia’s brutal summer weather, we have had rain and violent storms in prior years. The event is noted for its well-stocked, friendly aid stations and good course marking.
The Run

Start Time and Place: The run starts at 4 a.m. on Saturday, May 12, 2012 at Caroline Furnace Lutheran Camp in Fort Valley, Virginia (near Luray). The finish line is at the same location as the start. The course closes 36 hours later at 4 p.m. on Sunday, May 13.

Today’s Workout

21, 15, 9 Rep Rounds for Time of:

Power Snatch (95/65)

Burpees

Post time to complete to comments.

• 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.

I love checking things off a list after I get the work done.  Even in my workouts I really like doing an AMRAP (As Many Rounds/Reps As Possible) or chipper (long list) types of workouts.  I like to see just how much I can get done in a specific time frame or checking things off my list.  Most of the time I just want to prove to myself that I am capable, but sometimes I compete with others in my group.  On days like this, I feel so motivated to complete the task at hand.

Do you share my passion for getting work done?  This could apply to other things in your life… so get some work done!

Be Stronger2day!

- Coach Rise

Today’s Workout

AMRAP in 15 minutes:

20 KB Swings (55/35)

20 Sit ups

20 Double Unders

Post rounds completed to comments.

I struggle here today to find the words to place the performance of one man into context, to give perspective, to serve justice unto the event and not over dramatize, over speak, overwrite the events that happened on one Sunday afternoon in Colorado. It was just exercise, after all. One man picked up weight and put it down. He threw a ball in the air and caught it. He pulled himself up on the rings. Read more here…
- Post from CrossFit Lisbeth

Today’s Workout

1 Round for Time:

Run 800m

30 x OHS (115/75)

Run 800m

Post time to complete to comments.

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.