Posts
Max reps in 8 minutes:
Cartwheels + Squats
Friday, May 29, 2009
Thursday, May 28, 2009
Wednesday, May 27, 2009
Tuesday, May 26, 2009
Workout of the Day
Complete for time:
30 HSPU
60 second Ring Support
20 HSPU
40 second Ring Support
10 HSPU
20 second Ring Support
Post results to comments.
30 HSPU
60 second Ring Support
20 HSPU
40 second Ring Support
10 HSPU
20 second Ring Support
Post results to comments.
Monday, May 25, 2009
Sunday, May 24, 2009
Saturday, May 23, 2009
Workout of the Day
5 rounds for time:
50 Squats (wrist rotations)
Max HSPU
Post results to comments.
A simple diagram of the Air Squat:
50 Squats (wrist rotations)
Max HSPU
Post results to comments.
A simple diagram of the Air Squat:
Friday, May 22, 2009
Workout of the Day
4 rounds for time:
Run 400m
15 Ring Dips
15 Pull-Ups
15 Lunges (alternating legs)
Post results to comments.
Run 400m
15 Ring Dips
15 Pull-Ups
15 Lunges (alternating legs)
Post results to comments.
Thursday, May 21, 2009
Wednesday, May 20, 2009
Rest Day
How to use the RCF WODs:
In the beginning we created our blog with workouts posted everyday. We wanted you to never be at a loss for what to do if you came to the blog looking for a workout. Now we have decided to program in some rest days. Three days on, one day off is a good schedule to follow for attaining higher general fitness levels. We realize that not everyone is on this exact schedule; we aren't even on the same schedule with our own training as the RCF blog. Our vision in creating this blog and these workouts is for you all to have a little more guidance in your training while you are away from us. So if you come to the blog and it is a rest day but you don't want a rest day, do a wod from the day before or a few days before. However, be sure to give yourself adequate rest. Rest and recovery is just as important as the training itself. Use your rest days as opportunities to refuel yourself with high quality nutrients, take a nap, stretch, and ice if anything needs it. Oh yeah, and spend some time doing something that has nothing to do with training!
So from now on you will see rest days programmed in every three workouts. We will be using the rest day posts to give you some useful information, tips, inspiration, etc. Hope you enjoy the layout! If you have any feedback (EVER!) we encourage you to post to comments on the blog.
Enjoy your rest day!
In the beginning we created our blog with workouts posted everyday. We wanted you to never be at a loss for what to do if you came to the blog looking for a workout. Now we have decided to program in some rest days. Three days on, one day off is a good schedule to follow for attaining higher general fitness levels. We realize that not everyone is on this exact schedule; we aren't even on the same schedule with our own training as the RCF blog. Our vision in creating this blog and these workouts is for you all to have a little more guidance in your training while you are away from us. So if you come to the blog and it is a rest day but you don't want a rest day, do a wod from the day before or a few days before. However, be sure to give yourself adequate rest. Rest and recovery is just as important as the training itself. Use your rest days as opportunities to refuel yourself with high quality nutrients, take a nap, stretch, and ice if anything needs it. Oh yeah, and spend some time doing something that has nothing to do with training!
So from now on you will see rest days programmed in every three workouts. We will be using the rest day posts to give you some useful information, tips, inspiration, etc. Hope you enjoy the layout! If you have any feedback (EVER!) we encourage you to post to comments on the blog.
Enjoy your rest day!
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