CrossFit New River

WOD SEPTEMBER 9 2010

roy.dehoyos@gmail.com (Coach Roy) — Thu, 09 Sep 2010 09:00:00 +0000

Fran" Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster. Pull-ups.

WOD Wednesday September 8 2010

roy.dehoyos@gmail.com (Coach Roy) — Wed, 08 Sep 2010 01:17:00 +0000

Warmup/Skill:
200m Farmers Walk w/1 pood KB's in each hand
20 Medicine Ball twists
4 rounds of Multiple Box Jumps (boxes at different heights)
2 rounds of Partner Push Press w/45lb bar, 10 reps
-one works and one holds bar at full extension overhead

WOD:
3 rds for time:

100m run w/45lb plate (50m FWD & 50m BKWDS)
40 Double unders
30 Box jumps @ 24in
20 Push-ups

WOD TUESDAY SEPTEMBER 7 2010

roy.dehoyos@gmail.com (Coach Roy) — Tue, 07 Sep 2010 01:05:00 +0000

Warm-up/Skill:
4-3-2 for each of the movements

WOD:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

The WOD for first time athletes will be

CINDY

-This is a great article about the "CFT", enjoy.
http://www.crossfitchulavista.com/images/uploads/Blog-images/52-2006_CFTotal.pdf

WOD Monday September 6 2010

roy.dehoyos@gmail.com (Coach Roy) — Mon, 06 Sep 2010 00:01:00 +0000

Mobility/Warm Up:

15 - Medicine Ball Burpees: (Start in the front rack position. Drop the Med Ball and perform a med ball push up. Then perform a med ball clean into a thruster overhead.)

15 - Double Unders

15 - Ring Dips or regular dips

WOD

Run 400m or Row 400m

50 Wall-ball shots with 20 pound ball to ten foot target

Run 400m or Row 400m

20 Pull-ups

Run 400m or Row 400m

50 Wall-ball shots with 20 pound ball to ten foot target

Run 400m or Row 400m

20 Pull-ups

Run 400m or Row 400m

No Group session on Monday find a wall ball or make one even if you have to cut and fill an old basketball with sand.

WOD Friday September 3 2010

roy.dehoyos@gmail.com (Coach Roy) — Fri, 03 Sep 2010 00:36:00 +0000

Mobility/Warm Up:
10 Thrusters @ 65lb
10 Hanging Power Cleans @ 65lb
10 SDHP @ 65lb
Run 400m or Row 500m

WOD

SEVEN rounds for time

7 handstand push ups

7 knees to elbows

7 push press 65 lbs

7 burpees

7 box jumps 24 in

7 pull-up

7 kettleball swings 1.5 pood

1100 at gym under the pool

WOD Thursday September 2 2010

roy.dehoyos@gmail.com (Coach Roy) — Thu, 02 Sep 2010 02:32:00 +0000

Warm up

20 Jumping Jacks

20 Body Squats

20 Double unders

20 Wall ball shot 10 ft

20 push ups

20 sit ups with abmat

4 min of plank

front

left

right

back

WOD

3 rounds for time

30 GHDS

15 back extensions

We will meet at the Gieger Gym for use of GHD Machine 1200

WOD Wednesday September 1 2010

roy.dehoyos@gmail.com (Coach Roy) — Wed, 01 Sep 2010 00:48:00 +0000

World Famous Crossfit Cherry Point Crew. Thanks for everything

Warmup

15 - Ring Dips

15 - Squats

15 - Medicine Ball 24 Inch Box Jumps: While holding the med ball overhead
10- Medicine Ball Tosses: Toss the med ball approximately 10 feet apart to a partner. Utilize the overhead and granny toss.

WOD:
4 Rounds for time
Run 800 meters

for every minute it takes do 10 burpees to end the round

rest as needed in between rounds

WOD Tuesday August 31 2010

roy.dehoyos@gmail.com (Coach Roy) — Tue, 31 Aug 2010 01:18:00 +0000

WARM UP:
400 Meter run

10 Power Cleans 75/95

Deadlift, 5-4-3-2
-Then start your work sets

WOD
Deadlift
1-1-1-1 (10 min time limit)

Quickly followed by:

Three rounds, 21-15- and 9 reps, for time of:
75/95 pound Snatch
Chest to bar Pull-ups

Post time to comments.

WOD Monday August 30. 2010

roy.dehoyos@gmail.com (Coach Roy) — Mon, 30 Aug 2010 02:06:00 +0000

Warm-up/Skill:
10 Front squats, 45 lbs
15 Thruster, 45 lbs
10 Snatch, 45 lbs

WOD

21-18-15-12-9-6 and 3 rep rounds:

Sumo deadlift high-pull, 75 lbs

Push jerk, 75 lbs

WOD Friday August 27 2010

roy.dehoyos@gmail.com (Coach Roy) — Fri, 27 Aug 2010 01:33:00 +0000

Warmup/Skill:
400m Backwards Run
25 Full Squat Jumping Pull-Ups
10 HSPUs
6 Turkish Get Ups - 3 each side with 1 pood Kettlebell.

WOD:
Row 4k at 500m intervals

This is a Buddy WOD, one athlete works at time. Rest while the other athlete rows.

We will meet at 1100.

WOD Thursday 26 Aug 2010

roy.dehoyos@gmail.com (Coach Roy) — Thu, 26 Aug 2010 00:35:00 +0000

Warm-up/Skill:
5 HSPUs
10 Squats
15 Pull-ups
20 Lunges

WOD:

4 Rounds for time:

400 meter run
10 Pull-ups
15 Squats
20 KB Swings, 1.5 pood

We will meet at 1415 at the pool gym. The times may change. Trying to find a time that will work for most athletes.

please email Roy for any info on CrossfitNewRiver.com

25 August 2010 WOD

roy.dehoyos@gmail.com (Coach Roy) — Wed, 25 Aug 2010 01:20:00 +0000

Warm-up/Skill:
8 Overhead squats with PVC
10 24 in box jumps
8 OHS 45/65 lbs

WOD

For time:
(Run or Row) 400 meters
95/65 lbs pound Shoulder press, 21 reps
(Run or Row) 400 meters
95/65 lbs pound Push press, 21 reps
(Run or Row) 400 meters
95/65 lbs pound Push Jerk, 21 reps

(Run or Row) 400 meters

Ground to overhead, 21 reps

This will be Crossfit New River welcome back WOD meeting at the Gym under the Pool at 1000.

New Ownership

noreply@blogger.com (Coach Ryan) — Tue, 24 Aug 2010 20:54:00 +0000

Due to the operational tempo I have not been running the show. But Coach Roy is the new POC for CFNR. You can reach him at Jesus.Garciadehoyos@usmc.mil

Cheers

Help Wanted

noreply@blogger.com (Coach Ryan) — Thu, 20 May 2010 01:54:00 +0000

I am deploying again in about 6 weeks. I need someone to take over CF New River, since I am unable to maintain a schedule to run the affiliate. If you have a Level 1 Cert and you are Military I need you to step in and gets this working again.

noreply@blogger.com (Coach Ryan) — Mon, 01 Mar 2010 23:27:00 +0000

OK adding insult to injury we are now blocked by NMCI. I am working on ways to fix this.

noreply@blogger.com (Coach Ryan) — Wed, 24 Feb 2010 14:38:00 +0000

I am back but....

The recent schedule of past, current, and future deployments is killing my ability to set up a consistent time to train. I am looking for help in keeping CFNR going. I am also working on a place to train more effectively than the cramped confines of the current base gyms. Suggestions are welcome.

Ryan

noreply@blogger.com (Coach Ryan) — Wed, 20 Jan 2010 00:55:00 +0000

I am currently in Haiti and will resume posting workouts when I return.

Cheers,

Coach

1/13/10

noreply@blogger.com (Coach Ryan) — Wed, 13 Jan 2010 01:00:00 +0000

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Scaling:

Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.

Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.

http://media.crossfit.com/cf-video/Muscle-ups-connor.wmv

1/12/10

noreply@blogger.com (Coach Ryan) — Tue, 12 Jan 2010 01:00:00 +0000

Overhead Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Really no reason not to be a Big Dawg today. If you are unfamiliar with this lift or have a poor air squat, start with pvc or a broomstick and move up slowly

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.mov

1/11/10

noreply@blogger.com (Coach Ryan) — Mon, 11 Jan 2010 01:00:00 +0000

This is probably the most famous CrossFit WOD out there, enjoy. Plenty of videos to watch on the mainsite of guys killing it.

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (female rx'd weight is 65#)
Pull-ups

Post time to comments.

Scaling:

Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.

(usually intermediate weights are 65-75# for men, and 35-45# for women)

Puppies:
Use appropriate weight
sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.

noreply@blogger.com (Coach Ryan) — Fri, 08 Jan 2010 00:44:00 +0000

Great Work this week. Work is taking me out of town next week but I have already programmed the WODs for next week. Seem good ones. Watch the weather and have a great weekend!!

1/7/10

noreply@blogger.com (Coach Ryan) — Thu, 07 Jan 2010 01:45:00 +0000

4 x 800M Run or Row.

*You have the entire hour to complete all four intervals. Rest in between is up to you. Post all times.*

Post time to comments.

Once again I won't be there, flying!!! But keep training.

1/6/10

noreply@blogger.com (Coach Ryan) — Wed, 06 Jan 2010 01:45:00 +0000

“Eva”

Five rounds for time of:
Run 800 meters
2 pood (72#) Kettlebell swing, 30 reps
30 Pull-ups

Scaling

Pack:
Five rounds for time of:
Run 800 meters
1.5 pood (55#) Kettlebell swing, 30 reps
30 Pull-ups

Puppies:
Four rounds for time of:
Run 400 meters
1 pood (36#) Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups

Post time to comments.

BACK IN THE SADDLE SAFETY STAND DOWN WILL DELAY ME UNTIL 1200.

1/5/10

noreply@blogger.com (Coach Ryan) — Tue, 05 Jan 2010 05:00:00 +0000

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Click here for an explanation

Post total to comments.

**I'll be the gray haired guy in board shorts**

Some videos to watch if you need examples:

Back squat:
The best example of a good heavy back squat that I can find on vid is Nichole at the CF Games.
http://media.crossfit.com/cf-video/CrossFit_GamesTotalHighlights.wmv
Nichole is wearing red shorts and lifting more than the other ladies. Notice the low bar position. the depth of the squat and how she uses her hips to lift the weight.

Shoulder Press:
Here is a vid with Nichole pressing. Note this is a shoulder press not push press, any bend in the knees or flexion of the ankles is a fault and the lift doesn’t count:
http://media.crossfit.com/cf-video/CrossFit_GamesTopCFrFemale.wmv
And some instruction from Rip:
http://media.crossfit.com/cf-video/CrossFit_RipPressBasicPositions.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressGrip.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction2.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction3.wmv

Deadlift:
More instruction from Rip:
http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv

WE ARE COMING BACK!!

noreply@blogger.com (Coach Ryan) — Mon, 30 Nov 2009 22:38:00 +0000

Marines,
We will be hitting our workouts here again on MCAS New River after the New Years 96!! Sorry for the long lay off but I have been away for the majority of 2009. Looking forward to training hard here in the 2010. If you every want a workout buddy or need some coaching on technique, substitutions, or whatever don't hesitate to contact me. Don't get soft over the holidays and be ready to get after it hard in a month!!!