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OK FOLKS! YOU ASK AND WE ANSWER. THIS BLOG WILL NO LONGER BE ACTIVE FOR CROSSFIT REDS DAILY WOD POSTS. WE ARE IN THE WORKS OF FINISHING IT, BUT IT IS CURRENTLY OPEN TO CHECK OUT, CRITISIZE, CELEBRATE AND OH YES...CHECK THE WOD;) SEE YOU ON THE FLIP SIDE.

CRF NEW SITE...

French Recovery

 Some People don't get to see ALL the action that goes down at RED. That is understandable- we have to work! Josh and Sarah (The Frenchies) are the original gangstas of CrossFit RED and we would like to throw out a salute to them for continuing such hard work and efforts in life. Every night- It's always a smile and great attitude with these champions as they bring greatness and accomplishment into all of our lives. It's possible that Sarah will be gaming at Regionals...even through all her desires to birth another radical child...keep an eye on her;)

Warm Up: 800 Meter Jog

*Focus on movement while jogging- follow the coach

* Stop on the corners for dynamic stretches

WOD

4 Rounds for time

40 Strict ABMAT Sit Ups

30 Push Ups (C2F- no hands release)

20 DB Power Cleans

10 Ring Dips (no kip)

*Your single DB weight should be 25-30% of 1RM BAR POWER CLEAN
ie: 225# Power Clean= 55-65# DB's

Mobility: Yoga Recovery Stretches

Shoulder/Trap Trigger Point

Proper Prep and finish

Got Low back pain? Join the gang...quit whining and spend more time and energy on your warm ups and mobility stretches. If that doesn't work, then you can whine...but chances are you will morph into a sophisticated, self aware problem solver. They don't whine much..they adapt and overcome.

Warm Up: CF/BW + 15 GHD Sit Up/Ext. + couch stretch

*Complete your warm up with max number of dead-hang pull ups.

WOD

21,18,15,12,9,6,3

KB Swing (70/53)

Ball Slam (40/20)

*Differentiate the hip drive for the KB swing and the use of the quads

out the bottom of the ball slam. Keep your eyes in view of the coach

at all times.

FINISH

150 medium paced jumping jacks without stopping-

keeping stable shoulder blades and active core throughout.

Mobility: Trigger point low back (feet on box) and posterior ribs

Stretch glute/piriformis and low lat area. See video below.

Finals Week

It has been a testing time for many of us. Some because of competition, some because of life transitions, and some because of a fight for greater purpose. Wherever you are...it only matters your decision to become better. Today is the day you decide to become great at something. Work on it and get lost in it.

Next weekend we will meet here at CFR on SUNDAY at 1p  instead of Saturday. Many of us have to travel Saturday, so we apologize for any inconvenience. Lets get it done and bust a move that leaves big marks. See you all through the week;)

Warm Up: PVC/BERG + PVC Snatch balance

WOD

Snatch Balance

3-3-3-3-3

Finish-

2k Row

Mobility: Trigger point

5 Strikes Your're Out!

Please don't judge us if we're crude sometimes. It's all about comfort and trust. If we laugh when you screw up, or curse when we're frustrated, or spit when we're wodding- it's because we feel you're family. It is all out of comfort and trust of the people around us. Give us 5 strikes- Tell us when it bothers you, be transparent, be real, be truthful. We can take it like it is and we know we only grow with a little help from some criticism. They say you can tell a real friend when you let them know they suck, and things improve. Just do it with a little love and let us do the same;)

9am- "Share The Pain" 

Warm up: DYMO 

15 Minute AMRAP Team Row/Thruster

With a team of 2 to 4

*One Person Rows, Another person Thrusters- other teammate/s does burpees

Person A- 10 strokes

Person B- 10 thrusters (45/35)

Person waiting- burpees

*15 minute amrap- rotate teammates every 10 reps- any burpee done adds an extra rep to score. Add meters rowed + thrusters and burpees completed. Then divide by number of teammates= score. ie: 3 teammates/ 780 reps total divided by 3= 260.

OPEN QUALIFIER # 4 WOD TODAY 11-2p

20 Minute AMRAP

5 Power Cleans (145/100

10 Toes to Bar

15 Wall Ball (20/14)

PLEASE REVIEW ALL RULES TO ENSURE COMPREHENSION OF EXPECTATIONS

WEEK 5 WORKOUT

Cold Stone Chillin

When we work our Crossfit Kids, they stay chilled out for days. This is one of our CF students after a WOD. Harding knew he was feeling tired after that Saturday, but he had no idea he would wake up so sore.

Warm Up: Coaches Choice

WOD

"Annie"

50,40,30,20,10

Double Unders

ABMAT Sit Ups

Finish:

Wait 5-10 minutes after the WOD and then time your 1 mile run. Practice your pose running or just stay forward the balls of your feet.

Mobility: Band work off the bar and trigger point

As you prepare for the competition WOD for Saturday, please keep in mind a good rest day with plenty of mobility work. A 20 minute AMRAP sucks no matter what it is, but throw in that combo and life is painful for at least half of it. Eat light, drink tea, sleep big and spark up in the morning. See you all soon.

Warriors Life

 

A man becomes his purpose in action. Life is simply a reflection of ones truth from within.

Live from the pit of your dreams every day and you will most likely find happiness, or... discover that your thoughts revolve strictly around your compulsions and habits.

Warm up: CF/BW

WOD

1 Sumo Deadlift every 30 seconds for 15 minutes (total 30 reps)

SUMO DL: arms inside and legs outside/ maintaining lower lumbar

curve and torso stability.
*Use 70-75% of 1 RM. 

Mobility: 

2 minute Rt leg split

2 minute Lt leg split

20 bridge ups (hold for 20 secs)

+ Foam Roller

Make sure you check out the games site update with Natalie Mclain And CFR plugged big time! Natalie is a champion that will be highlighted from here out- be sure of it!

It's the world of Crossfit on HDTV, and CFR is jammon!

http://games.crossfit.com/features/videos/update-open-week-4