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RKCrossFit
Old Hickory Tn
Recent Activity
As of March 24--2012 We will no longer be a CrossFit Affiliate I am posting the Workouts on the new Website WWGSC I will post more there about why.... etc What will change ? Nothing !!!!!! other than we won't be using the word CrossFit for the Workouts ( we... Continue reading
Posted Feb 16, 2012 at RK CrossFit
Strength Close Grip Bench 3 RM Condition Complete 6 rounds: 3 Front Squats @ 75% of 1 RM 20 yard Flying Start *For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards. (ours will be full speed up... Continue reading
Posted Feb 15, 2012 at RK CrossFit
BB Gymnastics 1) 5X2 Hang Snatch (full squat) @ 80% – rest 60 sec. 2a) 4X3 Snatch High-Pulls – heaviest possible, rest 60 sec. Notes: The pull should end with the BB at least at nipple height. Concentrate on pulling, not jumping. 2b) 4X3 Behind the Neck Push Press (Snatch... Continue reading
Posted Feb 14, 2012 at RK CrossFit
Find 1 RM Box Jump then Rack Pull 3 RM *bottom of knee to lockout Complete: Sprint three 300 yard shuttles.(this will be 12 trips on the low level) *Rest 5 minutes between efforts. *300 yard shuttle runs are completed with (6) six 50 yard sprints. The objective is the... Continue reading
Posted Feb 13, 2012 at RK CrossFit
Squat 5 RM then 3x5 @ 90% of 5 RM These are all low bar back squats Complete 5 rounds: 1 Push Press - 185 lbs 1 Strict Chin Up 3 Push Presses - 185 lbs 3 Strict Chin Ups Max Reps of Push Press - 185 lbs Max Reps... Continue reading
Posted Feb 13, 2012 at RK CrossFit
Strength Max effort Pullups 2 attempts Max effort Ring Pushups 2 attempts then Complete 7 rounds for time: 7 Deadlifts - 315 lbs/ 225 lbs 5 Lateral Burpees 1 Full Gasser (equals 7 trips back and forth upstairs) *Rest 45 seconds between rounds Post times to comments. Talayna Continue reading
Posted Feb 10, 2012 at RK CrossFit
Power Snatch 1 RM then Complete 5 rounds: 3 Power Snatches 3 Snatch Pulls( not high pulls) 3 Power Snatches *Do not drop the weight, do not set it down. *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty. *Rest 120... Continue reading
Posted Feb 9, 2012 at RK CrossFit
Programming I want to help all the people that have trained with me and left and are doing there own thing Please listen to me on this and I hope these links along with my thoughts help you Templates, Advance and Amateur Intensity Versus Effort These are only a few... Continue reading
Posted Feb 9, 2012 at RK CrossFit
Continuing the education .... enjoy Oly Starting Position For those of you that want to get better at this stuff BB Gymnastics 20 minutes Snatch technique work from the hang. Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING. Conditioning 8 minute... Continue reading
Posted Feb 7, 2012 at RK CrossFit
Integrating the Olympic Lifts with CrossFit This is the most boring video ever, unless you didn’t believe that Irving Hernandez did 100 Burpees in 3:48. I watched it—sorta—he did: WOD 120207: Strength 1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100%... Continue reading
Posted Feb 6, 2012 at RK CrossFit
BB Gymnastics 1) 5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec. 2) 5X2 Power Jerks @ 85% – rest 60 sec. 3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec. 3b) 4X5 Push Press – heaviest possible, rest 60 sec. Gymnastic Skills Practice... Continue reading
Posted Feb 6, 2012 at RK CrossFit
Sweeeeeet Day coming up I am very thankful for so much in my life It is wonderful having such great people to train and who get the community Here are the wods for today and tomorrow.... yes I said Wods/plural *Today’s work will be laid out as 5 tests. The... Continue reading
Posted Feb 4, 2012 at RK CrossFit
Strength *DO NOT raise percentages. Stick to EXACTLY what is written. 1) High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set. Notes on performing the High-Bar Squat. 2a) Bench Press: 2X5 @ 75%, 2X5 @ 85% of... Continue reading
Posted Feb 2, 2012 at RK CrossFit
BB Gymnastics 20 minutes Split Jerk technique work. Conditioning For time: 100 Pullups 100 KB Swings 24/16kg (absolutely vertical) 100 Double-Unders 100 OHS 95/65# Notes: There is a STRICT 20 minute time limit. Do not finish this WOD if you go over 20 minutes. Some interesting blogs 23 and me... Continue reading
Posted Jan 31, 2012 at RK CrossFit
1-31-2012 Strength 1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set. 2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec. 2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4... Continue reading
Posted Jan 30, 2012 at RK CrossFit
1-30-2012 BB Gymnastics 1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee. 1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO Notes:... Continue reading
Posted Jan 29, 2012 at RK CrossFit
1-27-2012 Strength *If last week’s High-Bar work seemed easy, you may raise your base number approximately 5%. If it was difficult, stay right where you are. 1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set. Notes... Continue reading
Posted Jan 26, 2012 at RK CrossFit
Wod 1-26-2012 Make up Wod you missed or practice Skills or Strength Good Morning 3 RM Complete as many rounds as possible in 12 minutes: 30 Overhead Walking Lunge w/ 45 lb plate 15 Ring Dips *Plate has to be locked overhead with straight arms. *15 lunges with right leg,... Continue reading
Posted Jan 25, 2012 at RK CrossFit
Sweeeeeeeet Workout BB Gymnastics 20 minutes Snatch technique work. Notes: Concentrate on bar path today. Make sure the bar just glances or slides off the pelvis as you pull past the pockets. It should not bounce off the pelvis (or thighs) and change the upward arc of the bar. A... Continue reading
Posted Jan 24, 2012 at RK CrossFit
Strength 1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set. 2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec. 2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @... Continue reading
Posted Jan 23, 2012 at RK CrossFit
Strength 1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec. Notes: This should be performed as a BB complex. Perform 3 Push Press then keep the BB overhead and perform 3 OHS. 1b) 5×3 Snatch Hi-Pulls (heels down) – heaviest possible,... Continue reading
Posted Jan 22, 2012 at RK CrossFit
While watching Football today have some fun with these Not many know that I was a certified Boxing Instructor back in the day and I feel like we can add a few of the drills (non hitting/hitting ) into our fun and expansive warm up What do you guys think... Continue reading
Posted Jan 22, 2012 at RK CrossFit
New Winter Schedule The Box will be opening now on Saturdays at 10:30 -1:30 Wod 1-21-2012 15 minutes to establish a 1rm Snatch. -rest as needed- 4 rounds for time of: Run 400m Row 500m Continue reading
Posted Jan 20, 2012 at RK CrossFit
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1) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set. Notes on performing the High-Bar Squat. 2a) 5X3 Bench Press – heaviest possible, rest 90 sec. Notes: This should end up being a 3 rep max. We... Continue reading
Posted Jan 19, 2012 at RK CrossFit
1-19-2012 This workout is the WODClub Open WOD 3 If you are competing or want to do a chipper (not making you a better athlete) For Time do: 50 Toes to Bar (Masters abmat situps) 40 Box Jumps at 24"/20" 30 Bar Facing Burpees 20 Sumo Deadlift High Pulls 10... Continue reading
Posted Jan 18, 2012 at RK CrossFit