CrossFit RPM

2-22-2012

Blake — Wed, 22 Feb 2012 22:49:04 +0000

Today was a great day at RPM! I hope that everyone is ready for the start of the 2012 CrossFit Games Open. I am so pumped that we have so many members that are signing up to compete. Remember it is not a big deal if you cannot do the workouts rx’d. We are just happy that you want to join the rest of the RPM family and compete together. I think that the next 5 weeks are going to be a lot of fun, and I am quite sure that many of you are going to surprise yourself. The workout will be posted around 7pm tonight so I will put it up on our website then. If you have not registered yet there is still time so make sure you do so. Get some rest tonight and I will see you all tomorrow. Remember that we will be holding the workout tomorrow night at 6pm as our main time, but may do the workout during your normal time if you cannot attend tomorrow night at 6. We will be doing the workout all day! I will go over movement standards before and then each person will get a judge and we will get going. Remember that reps that don’t meet standards will not count and will result in a “no rep”. If you hear that don’t get mad at your judge, just fix the rep and keep going. Just remember to have fun, that is what really matters.

I want to say congrats to Jesse on the birth of his baby boy today. I also want to say congrats to Tad who had a beautiful baby girl a week ago. All is well with both and they truly are examples of Gods love and grace. We are so happy for you both and can’t wait to meet the new additions!

2-23-2012

Blake — Wed, 22 Feb 2012 22:32:48 +0000

CROSSFIT OPEN WORKOUT # 1

Complete as many reps as possible in 7 minutes of:
BURPEES

*the workout begins from the standing position. The athlete will move from flat on the ground (chest and hips touch floor) to touching an object with both hands 6 inches above your max reach.

We will be holding the workouts all day tomorrow but would love it if everyone who is able could come at 6pm.

If you cannot make it tomorrow then let Blake, Lance, or Chase know and we can reschedule a time for you to make it up.

If there is time left over then you can do the strength for Thursday

Split Jerk 3 x 2

Pull ups 3 x 10

2-21-2012

Blake — Tue, 21 Feb 2012 23:52:01 +0000

So I hope that all of you had fun with Annie today! I think it is time that a lot of you started challenging yourself to start doing double unders instead of singles. Start practicing them and you will get them in no time. I was very pleased with the team effort today. I thought it was awesome to see how hard you went to make sure that you did not hold up your team member. As a result of that several of you hit your best Annie time yet and that is great! Keep up the hard work and remember that our second challenge starts next week. I will give you all the details this weekend. On to more serious business, the 2012 CrossFit Games Open starts tomorrow and I hope all of you are ready. I am excited to see that a lot of you have stepped up and signed up for it online and are now a member of the RPM team. I want everyone who is not signed up to do so. Don’t worry about it if you can’t do rx’d weight. This is simply a chance to enjoy some competition beyond the walls of RPM and to do something as a family together. I know that some of you were worried that you would not be able to come thursday night at 6pm and that is ok. The workout of the day for tomorrow will be a conditioning workout and Thursday will be the first Open workout, so if you can’t make it at 6pm just complete the workout at your normal time. We put 6pm out there as an opportunity for everyone who can to come in and go through the Open workouts together. If you can’t come at all thursday just let me know and we can make it up one day this week. I think the workout results just have to be posted before Sunday night, so if you can make it up before then you will be fine. So register for your RPM family and lets have some fun over the next 5 weeks. Who knows, you just might surprise yourself! They will take the top 3 guys and top 3 girls scores from each tea and average them out for a score each week. I hope with the members that we have that we can make a serious run at Regionals this year and then the Games! This year if our team makes it to Regionals, I want as many of you that can come to travel with us. I know last year that me and Chase would have loved to see our RPM family in the stands. I hope you all have great night and get some rest. The Open starts tomorrow and I can’t wait to watch you all go at it!

Check the video out below. This is Lance and our buddy from high school doing the workout “King Kong.” For those of you who don’t know, it is

3 rounds for time of..

1 deadlift (455)

2 muscle ups

3 full cleans (250)

4 Hand Stand Push ups

*this is both of their first times to do the workout and they smoke it!!!!!!!!!

Watch this video on YouTube.

2-22-2012

Blake — Tue, 21 Feb 2012 22:41:18 +0000

2012 CROSSFIT GAMES OPEN WORKOUT # 1 will be announced February 22 so our open night will be on Thursday at 6pm.

Sorry, they changed the date from last year. The workouts will post every Wednesday and we will do the workout on Thursday’s. Sorry if we inconvenienced anyone. Wednesday will be light conditioning days.

Strength

Front Squats 3 x 2

split squat lunge jump 3 x 6

WOD

row/run conditioning

Watch this video on YouTube.

2-20-2012

Blake — Tue, 21 Feb 2012 00:16:00 +0000

Awesome job today everyone! First I must say that I am glad that so many of you are signing up for the 2012 CrossFit Open. I hope that all the rest of you who have not signed up will do so tonight! If you are not sure how to do it, go to http://games.crossfit.com and sign up and then when it asks you if you are working out at an affiliate choose guess who……CrossFit RPM. It will be a fun test for everyone, and another great way for our family to do something together. The Open starts this Wednesday so you have to be signed up by tomorrow night. There have been some questions about how we are doing the workout for the Open. The workout for the day on Wednesday will be the Open workout. I want everyone who can to come at 6pm so we can get a good environment filled with gym members all going after the workout. However if you can’t come, then come during your normal workout time and you can do it then. If you miss on Wednesday then you can make it up on Saturday or another day that fits into everyone’s schedule. Everyone who does the workout will have a judge, so make sure the reps count because “NO REP” will come out! We want those that can advance on to the next round to represent RPM well so we are going to make sure that everyone does the reps right and the scoring is accurate. It will be a lot of fun so make sure you register tonight. Back on today’s workout, I thought that the Snatch work went great. Several of you hit personal bests again, and that was for 2 reps! The workout of the day was awesome! I wanted to challenge everyone while making sure that you are not completely spent for Wednesday’s workout. I loved the intensity that everyone brought to today’s workout as you pushed to get as many rounds as you could in the 12 minutes. This is going to be a great week I can already tell. Just like last week, I expect everyone to get better today so lets make it happen. I hope you all have a great night. Lets all make sure to thank our Heavenly Father for all we have been given. Always keep in mind that we deserve nothing except the death that his Son took for us. That love is worth giving everything for! See you tomorrow! GO REGISTER!!!!!