NAPPY YEW HEAR

 
REMEBER, NEW YEARS WOD ON SATURDAY AT 11 O` CLOCK! KNOCK OFF THE HANG-OVER IN STYLE! SEE SATURDAY WOD BELOW. Above: Toni Lee is a class act. She is also 100% bad ass with a twist of sassy frass. You can see in the photo above as she violently swings the KB into a full swing- at 3 o` clock, her shoulder blades are locked, hips fully extended, core braced, and she has created incredible momentum to follow into the full 12 o` clock position. In this position, her head is extended through her arms which are straight, core is still tight, glutes are released and ready to extend again during the descent of the weight.

-FRIDAY-

Warm up: DYMO

WOD

"Football Gone Bad"

DB Thruster (45/30)

Box Jump (20/14)

Push ups w/ hand release

Double Unders

Row for calories

rest

*Score rounds just like "FGB"

STRENGTH/SKILL

Strict Pullups

3x max reps

Mobility: Dynamic stretch

SATURDAY WOD: ohhhhh...serious! You didn't think! Just show up and ...throw up, suckas!;)

HAPPY NEW YEAR EVERYBODY! DON'T BE A SLACKER...COME TO OUR 24 DAY CHALLENGE KICKOFF MONDAY JAN. 3RD AT 7:30 AT CROSSFIT RED!!!!!!!

Nothing Shocking

 

Nicole Free is standing up for what she believes in. Check out this beautiful display of positioning. When performing a Turkish get-up, you must practice keeping your eyes on the kettle bell through the entire movement. If it is hard to look at, then chances are you are misaligned and working against your leverage. You may take a small break when you reach the fully extended stance, then continue watching the kb into the down position.

Warm up: CF/BW

WOD

500 meter row

10 Box Jump

20 KB Snatch

30 Wall Ball

40 Ball Slam

50 Double Unders

40 Ball Slam

30 Wall Ball

20 KB Snatch

10 Box Jump

500 meter row

STRENGTH/SKILL

Wtd Abmat Sit-ups

3 x 15

Bent Over row

3 x 10 

Mobility: Trigger Point

GETTING READY

Classes are "lite" right now. There are certain to blow the walls off starting the first of the year. The gym will be chaotic. We are all rededicating to our health, our fitness, our attitude. Make sure you warm up more than you usually do. Stretch a little longer and drink more water. Don't get over excited just because you can't wait to tear out of the lazy seat and speed pitch the sugar snacks into the dump.

No doubt, a break is good. Just insure you don't get injured and you have a plan.

Here is a good PLAN to put into action.

- Print the latest CFR PROGRAM HERE

- Add it to your CrossFit Binder or create one now.

- Set in your schedule 5 times in the week you will dedicate to CROSSFIT even if you are busy, injured or stressed. Remember, nothing is more important than your health so treat it that way.

- Bookmark www.beyondthewhiteboard.com and make sure your account is active. If not, EMAIL ME and I'll invite you to activate it. Go there and update any recent WODS, enter into your journal, practice logging food, and make sure you know when your last measurements were taken. Schedule a time with EMILY TO RE-ASSESS 424-5239 10a-3p

- Download the latest 24 DAY PALEOZONE packet. Mark your start date for your next 24 day challenge. Maybe its Jan. 3, maybe it's in March, either way make sure you understand the concept of planning your internal plumbing clean out. WE ALL NEED IT!

- Lastly, choose an EVENT to train for. Maybe its a vacation, maybe it's a competition. We are looking to host Sectionals this year sometime in March. Maybe you can think about that;) Make sure it pushes you to get commited. Get uncomfortable.

Oh, by the way, just in case you thought CrossFit was a little phase in the world of fitness, here is what some of the bigger companies in the world think about it> http://reebokcrossfitone.com/

DONE

Austin realizes he did better than most but also got more than he bargained for. We asked him to compete with the best, and he requested a chance to display his hard work and heart. That is what I call a mutual agreement to "GO FOR IT!" I and others are impresssed to say the least with Austins incredible output in the "Battle".

Warm up: PVC

STRENGTH/SKILL

Squat Clean & Jerk

2-2-2-2-2

WOD

"Randy"

75 Power Snatches for time (75/55)

Mobility: Foam Roller

If you are planning on doing the 24 Day Challenge, think about today as the day. Make your order, get your stuff, prep your cupboards and tell your people. It does not matter when you did it last. It does not matter if it's your first time. It does not matter if you want to lose weight or gain performance, just do it. There will be more than 50 people starting the 24 day challenge on January 3rd-5th. You will have support, accountability and leadership in this process and MONDAY JANUARY 3RD AT 7:30 we ill be reviewing the standards at CROSSFIT RED. PLUG IN AND GET RESULTS!

Athlete of the Month

More shots from the battle coming

Warm up: DYMO

WOD

4 rounds of 

10 burpees with parrallettes

15 kb swings (53/25)

10 Goblet squats (53/25)

STRENGTH/SKILL

1 arm db sotts press

3 x 5 (each arm)

Mobility: Dynamic stretch

DECEMBERS ATHLETE OF THE MONTH

Please congratulate Stacy Wilson when you see her next for earning December's Athlete of the Month award to end this year right. There are many deserving candidates for this award, however it is Stacy that has risen above the rest for her tenacious quest for better health and fitness. Job well done, Stacy.

You can read her award up front on the back of our "Building Everyday Warriors" signs.

There will be only 12 chosen in 2011 and we hope it's YOU, whoever YOU are. It will most likely not be something you go for, rather it will be based on your dedication to your self and your fitness. It celebrates massive change and recognizes a certain sort of morphing that occurred in a short period of time. At the end of the year, we will choose one female and one male athlete of the year to represent CFR. This year's athletes are chosen and will be revealed within the next several posts.

The Countdown

 The "Battle" was a display of courage from the people that show daily at RED simply for their health and sanity. Both the competitors and the judges are every day average people giving above average efforts and showing off their above average training results. Above, Melissa encourages Billy after a 15 minute performance that would kill most 42 year-olds that don't crossfit. It just made Billy stronger though and that got Melissa more excited about her own potential. What a powerful trade off.

Warm up: CF/BW

WOD

5 rounds on the 5 minute interval

 2 rounds of:

10 wallballs (20/14)

15 ballslams (20/14)

10 box jumps (24/20)

*Record time to complete each round of 70 reps. Score is total working time of all 5 intervals.

*Last done 7/21/10

STRENGTH/SKILL

Slo-Mo GHD hip extensions 3 x 12

No swinging- maintain complete control of motion both up and down

No pause at the top- shoulders slightly above the hips

Mobility: Trigger point

ON THE BOOKS-

INDEPENDENCE BOWL- Tonight (Monday) at 5pm (EST) Air Force and Georgia Tech go to battle in the V-100 independence Bowl. Why do we care? Well, a few of us like Air Force... a lot, and a few of us hate Air Force... a lot...and a few of us dont give a rat, but can't wait to see our famed Advocare logo all over the place. Advocare encompasses excellence and helps us daily deliver our best performace. Hope you get a chance to watch the game!

Here are the details on that particular bowl: http://independencebowl.org/

Here is the rest of the bowl game schedule

http://ncaafootball.com/NEWS/tabid/1237/Article/214034/ncaa-football-tv-listings.aspx

2011 WOD- Want to celebrate the New Year with us? Well, we might see each other on the eve of the New Year, but just in case we don't- we will be running our tradition of our New Year WOD 2011 on Saturday at 9am, Sunday at noon and a few loose gamers will get together Monday to get it done through the middle of the day at some point. Most likely at 9am and 2pm. If you are away for New Years and want to do 2011, then just visit Saturdays post and you can save it for the perrrrfect day;)

See you this week though!

24 DAY CHALLENGE- We will be hosting a 24 Day Paleo Challenge clinic Monday the 3rd at 7:30pm to get you guys plugged into healthy, clean living for 2011. Lets cut the fat together with a disciplined 24 days of cleaning out the pipes, dialing in the metabolism and creating new habits. Watch you crossfit performance go to new heights!

MERRY XMAS!

Merry Christmas to everyone from 

CrossFit RED- We are so thankful to have you in our lives! Try this WOD at home to 

keep your body movin-

Open a gift, do 1 burpee

Eat something, do 2 burpees

Be thankful, rest

Repeat throughout the day. Take pictures;)

See you next week!

12 Days of CrossFit

As CD pumps out a riveting pace in this second WOD, she proves that a 42 year old body can keep up with the young pups, but it is the mind that takes it there with unprecedented style. She earned 4th Place in the females and didn't fail a single rep. What an example of excellence!

Warm up:  DYMO
 

STRENGTH/SKILL

Jingle Bells (kb work;) 3x- 5 swing, 5 goblet squat cleans, 5 Kb walking swings (180 during swing to transition back) Use what ever weight you need to find a flow.

WOD

"12 Days of CrossFit"

On the first day of CrossFit, my true love gave to me...

1 Deadlift 255/175

2 Ring L- Pull ups

3 Skin the cats

4 KB Snatches 53/35

5 KB Swings 53/35

6 PVC Burpees

7 C2F Strict Push-ups

8 Mountain climbers

9 Strict Abmat Sit-ups

10 DU's

11 Split-Lunge Wallball(split lunge instead of squat)

12 Turkish Get-ups 35/26 kb

* 25 minute time cap

Progress through the movements just like you would sing the song~

1 Deadlift

2 L-Ring pull-ups, 1 Deadlift

3 Skin the cats, 2 L-Ring pull-ups,1 Deadlift,  ...etc.

Mobility: Dynamic stretch and roller

Have a Merry Christmas Everybody! Please read Mondays Post to claim your gift to pass on to others. We are so thankful for those of you who have thought of us this xmas and we just hope you all are safe, healthy and happy.

CROSSFIT RED HOURS THIS HOLIDAY ARE AS FOLLOWS:

Thursday 23rd - open regular hours

Friday 24th - closed
Saturday 25th- closed
Close at 5:30 NEW YEARS EVE (Friday)

SATURDAY-NEW YEAR WOD;) 2011

Virgin competitor...not really

Isaac takes the Battle beatdown with aces up on this shot. After setting a steady pace in both the first and second WOD, he found a fight waiting for him at the gates of the third exercise in WOD #3. His usual DU warm up looks like a large plane propeller before take off, but this time his calves were smoked like salmon and the rhythm of the rope was lost. Kudos to his placing second, however in "The Battle of the Best". It was his first officially "judged" competition, but certainly not his last.

Warm up: PVC/BERG

WOD

"Lynne"

Max Reps BW Bench Press

Max Rep Pull ups

Move directly from Bench Press to Pull ups

*Kipping pull ups allowed

STRENGTH/SKILL

GHD Sit ups

3x20

Foam Roller

Check out our previous post to review our gift to you. This is our best way of saying Merry Christmas. Ohh! We do have one other way of getting you into the spirit. Check out our new Holiday video! Also found on the main crossfitred.com site. -Shotty film, amature video software, scarce material, copyrighted music probably, but the athletes busting their butts in this video just show the nature of who we are. Nice work, guys!

This is a great shot that displays the progression of speed and motion that transpired in the first WOD at Stocker Stadium with Clean & Jerks. Roman, Sjolund, Smith, Taets, Toomer, Weaver, Wilson, and Winch were all in this line up and blowing through it like a turbine engine, only to meet up with a soul sucking 400 meter run and a follow bear crawl from hell.

Warm up: DYMO

STRENGTH/SKILL

Snatch Balance

2-2-2-2-2

WOD

2 Deadlifts on the minute, every minute for 10 minutes.

*Go as heavy as possible

Dynamic stretch

YOUR GIFT

The new year holds a gift for us- It is called "The future". Last year had a gift for us, it is now called "The past". Right now is the greatest gift we can embrace- it is called "The NOW". As cliche as the term "The NOW" has become, I believe that carpe diem is still and always will be one of the true secrets to happiness. We are met every day with the opportunity to become extraordinary or to stay ordinary. We have on our minds the pain of yesterday, the schedule of today, the pressures of tomorrow,  but are we thinking about the power that lies within "THE MOMENT OF RIGHT NOW"? Well, here is your challenge, and because of all the time references...it is certainly "for time". The time, is NOW... and you must take some action, NOW.

Use this comment section to give us 1 person that you know needs CrossFit. You think about them being here and would love to see them embrace it. Give us their name, phone # and even a little story about them and we will call them, wish them a Merry Christmas and tell them, that YOU have voted them "Most likely to accept the gift of CrossFit". We will give them ONE MONTH FREE of CrossFit starting in January in YOUR name. If there are special circumstances, we will be happy to listen and try to accommodate.

This is all about changing our lives and passing it on. This is what will transform our world now into the world we wish to see. In that mission, will we be fulfilled and feel that our lives have purpose, because we recycle the joy we live. Pass it on, crossfitters!

This is our gift to you. Do this exercise, and if your person joins us here at RED, you will get a copy of THE POWER OF NOW by "ECKHART TOLLE". This is only available to those that read this blog and reply to it.

3,2,1, GO!...

Back to the Grind

Saturday, the blood sweat and tears of champions stained our rubber mats. 

A fully edited video is in the works.This is just a little preview...

Warm up: CF/BW

STRENGTH/ SKILL

3 position clean & jerks 4 sets

High Hang, Above the Knee and ground

*Jerk at the end of each set

WOD

21,15,9

Power Snatch (115/75

Wall Ball (20/12)

K2E

Trigger Point

Saturday, two warriors surfaced after an incredible competition of athletic capacity. At CrossFit RED, we feel comfortable claiming a higher standard of fitness and one that is well above most fitness facilities member per member base. We also feel comfortable (not in a cocky but confident way;) stating that our top 25 athletes that competed this weekend are some of the top athletes in all of Grand Junction, the Western Slope and even Colorado. All the athletes did awesome and hopefully are inspired to continue the training for future competitions. Your journeys have just begun, athletes, so keep doing what got you here.   The two that came out on top did an amazing job cruising through the workouts with grace, making them look only a little more than effortless. Samuel Matthews and Natalie Mclain were crowned fittest at RED. CONGRATS, GUYS! YOU ARE>>>THE BEST!

Thank you again to all of the volunteers that made this event possible. From judging to organizing to coaching to providing food. We are very thankful and grateful for you guys.

SEE YOU AT 9!

A look through the lens at a busy gym, getting it done and manifesting results.

~TODAY IS THE DAY WE INSPIRE PEOPLE~

"BATTLE OF THE BEST"

To remind you-

Heats for the all events are based alphabetically and as follows:

Females

HEAT 1

Andrea Ager

Jana Bates

Kerri Beinlich

Celeste Detwiler

Sarah Francis

HEAT 2

Toni Lee

Mary Beth Litsheim

Jessica Lowdermilk

Natalie Mclain

Amber Peck

Naomie White

Males-

HEAT 3

Nate Beard

Chad Sullivan

Josh Francis

Billy Foster

Austin Mullenix

Michael Merluzzi

Kirk Osborn

Samuel Matthews

HEAT 4

Jeff Taets

Isaac Toomer

Derek Sjolund

Jeremy Smith

Randy Roman

David Weaver

Jeff Wilson

Adam Winch

SCHEDULE- print if you want-
Weigh ins at 9- over by 9:30

There has been some confusion on the point system, so rather than prolonging the pain, we simply release and adapt! NO POINTS! Instead we will do modification penalties.

MODS ON FIRST WOD
1st mod from 185/115 to 165/105 is a 1 minute penalty, 2nd mod at 145/105 is a 2 minute penalty

Warm up is up to the athlete and starts at 10a.
First Heat starts at 10:10- cut off is 10 minutes.
Second Heat at 10:20...and so on.

WOD #1
5 Clean & Jerk (ground to overhead lockout) -no rep if no lock out.
400 meter run-  run from your bar to your coach standing in line with their bar on the bear crawl line.
100 meter bear crawl- start behind the line and palms must hit the ground

Head back to CFR and be set up for wod #2 by 11a. Go over rules, standards by11:15
First WOD starts at 11:20 and heats interval every 20 minutes.
Make sure your box is set up for chin up and bar is set up with your weight.

HEAT 1- 10:10am

HEAT 2- 10:20am 

HEAT 3- 10:40am 

HEAT 4- 10:50am

MODS ON SECOND WOD
no weight mods, full extension on all moves- 2 warnings until we start to repeat counts...1,2,3,4,5,5,5,6,7,8,8,8...etc...get the point?!

WOD#2
5 Pullups- chin clears bar, arms fully extend, no butterflies
10 Push Press 75/55- warnings if you jerk or just press, then repeat count if no response, full extension with ear showing---warning, then repeat rep if no head through.
15 Front squats-75/55- warning if you don't pass 90, the repeat count, full extension of hips, no squat clean counts.

HEAT 1- 11:20am

HEAT 2- 11:40am

HEAT 3-12NOON

HEAT 4- 12:20pm

NOON TO 1- EAT SOME FOOD!

MODS FOR THIRD WOD
NO mods for rowing, SU's or DU's- 1 minute penalty for a 10 lb weight drop in tire drag, no mods for push ups, 1 minute penalty for kips on HSPU and a 1 minute penalty for added abmat.

WOD#3
500 meter row
250 SU's
125 DU's
60 ft tire drag- must be hand over hand, pulled across each line before you move.
30 H2F push ups- hands fully extended to your side targets between reps, hips or knees cannot hit floor
15 Burpee HSPU's- hips fully extend, must clap, head must touch target (ground/abmat) on HSPU  and must return to full standing position before returning into burpee. TIME!

HEAT 1a- 1pm/ HEAT 1b-1:10pm

HEAT 2a- 1:20pm/ HEAT 2b- 1:30pm

HEAT 3a- 1:40pm/ HEAT 3b- 1:50pm

HEAT 4a- 2pm/ HEAT 4b- 2:10pm

CEREMONY AT 2:45, THEN WE CHILL!

See you all then!

FINAL CONFIRMATIONS

Tell us what you wish we had our logo on! We are designing shirts, bracelets, stickers, bags and water bottles for the new year!

Warm up: PVC/BERG

WOD

4 rounds for time of:

10 front squats 135/85

10 push press 135/85

50 DU's

STRENGTH/SKILL

Plyo-push ups   3x max reps

Foam Roller

Below are some updates and confirmations for the "Battle"

SATURDAY DECEMBER 18TH- "BATTLE OF THE BEST"

Start times- Again, please show up at CrossFit RED at 9am sharp for weigh in and roster check. Weather permitting, we will gather everyone for a quick trip to Stoker Stadium after roster check OR we will prepare for the first WOD at the gym. The first Heat will start at 10:10. Why weigh? This is for the athletes current and future records and awareness of weight vs. performance ratio. It will not be used to quantify a performance.

Athletes will remain consistent in their heat throughout the day VS. the traditional progression of best athletes going in last heats. 

Point system- We will be using a point system for quality control and modifications on exercises. Your end score will be based on all your times combined + all your points combined-used equally as seconds subtracted from your total time. THIS SYSTEM IS A FRIENDLY WAY TO PENALIZE WHAT WILL OTHER WISE BE A MISSED REP IN LATER COMPS! A few further adjustments have been made to make sure we are not double penalizing you. This is not meant to make it tougher necessarily a way to lessen the pain for newbies. Future competitions like sectionals, regionals, opens will be less friendly in their point deduction. We will make sure you understand this scoring system on competition day.

* Please bring a hydration vessel, any food for fuel, your own product, a change of clothes and layers for change in temperature. See you all there at 9AM SHARP!

Heats for the all events are based alphabetically and as follows:

Females

HEAT 1

Andrea Ager

Jana Bates

Kerri Beinlich

Celeste Detwiler

Sarah Francis

HEAT 2

Toni Lee- possible replacement needed

Mary Beth Litsheim

Jessica Lowdermilk

Natalie Mclain

Amber Peck

Naomie White

Males-

HEAT 3

Nate Beard

Chad Sullivan

Josh Francis

Billy Foster

Austin Mullenix

Michael Merluzzi

Kirk Osborn

Samuel Matthews

HEAT 4

Jeff Taets

Isaac Toomer

Derek Sjouland

Jeremy Smith

Randy Roman

David Weaver

Jeff Wilson

Adam Winch

 ____________________________________________________________________________

WOD #1- (90 points) points reduced per lb. of modified weight or per warning for NO FULL ROM

5 Clean & Jerk #185/115

400 Meter Sprint

100 Meter Bear Crawl

*8 minute cutoff

HEAT 1- 10:10am

HEAT 2- 10:20am 

HEAT 3- 10:40am 

HEAT 4- 10:50am

 

 ___________________________________________________________________________

WOD#2 - (90 points) 1 point reduced per lb. of modified weight or per warning for NO FULL ROM

15 minute AMRAP

5 Chin ups (reverse grip- full extension)

10 Push Press #75/55

15 Front Squat #75/55

HEAT 1- 11:20am

HEAT 2- 11:40am

HEAT 3-12NOON

HEAT 4- 12:20pm

 ___________________________________________________________________________

WOD#3- (120 points)-20 points per exercise-

500 Meter ROW - all points deducted if you let the handle slip

250 Single Unders- 1 point deducted per miss (no deduction for stopping)

125 Double Unders - 1 point deducted per miss (no deduction for stopping)

60 Ft. Tire Pull #20/75- 10 points deducted if you have to modify the weight.

30 C2F Push-ups- 1 point deducted every time knees or hips roll from the ground

15 Burpee HSPU's- 1 point deducted for HSPU that doesn't touch target (floor/ abmat)

*20 minute cut off

Heats will be broken in half and started on 10 minute intervals

HEAT 1a- 1pm/ HEAT 1b-1:10pm

HEAT 2a- 1:20pm/ HEAT 2b- 1:30pm

HEAT 3a- 1:40pm/ HEAT 3b- 1:50pm

HEAT 4a- 2pm/ HEAT 4b- 2:10pm

Ceremony and Social- 2:45p!

 

Watch out for the the dark horsies this weekend... 

it would not surprise us to see some upsets;)

If you are competing in the Battle, please follow the mobility WOD on:

http://mobilitywod.blogspot.com/ and compregend the movements on WOD# 1,2,3

Warm-up: DYMO

WOD

"ROY"

5 Rounds

15 Deadlifts (225/155)

20 Box Jumps (24/20)

25 Pull-ups

STRENGTH/SKILL

None

Dynamic Stretch

THERE WILL BE NO REGULAR CLASS TIMES SATURDAY DUR TO THE EVENT BELOW

SATURDAY DECEMBER 18TH- "BATTLE OF THE BEST"

Start times- Again, please show up at CrossFit RED at 9am sharp for weigh in and roster check. Weather permitting, we will gather everyone for a quick trip to Stoker Stadium after roster check OR we will prepare for the first WOD at the gym. The first Heat will start at 10:10. Why weigh? This is for the athletes current and future records and awareness of weight vs. performance ratio. It will not be used to quantify a performance.

Athletes will remain consistent in their heat throughout the day VS. the traditional progression of best athletes going in last heats. 

Point system- We will be using a point system for quality control and modifications on exercises. Your end score will be based on all your times combined + all your points combined-used equally as seconds subtracted from your total time. We will make sure you understand this scoring system on competition day.

* Please bring a hydration vessel, any food for fuel, your own product, a change of clothes and layers for change in temperature. See you all there at 9AM SHARP!

Heats for the all events are based alphabetically and as follows:

Females

HEAT 1

Andrea Ager

Jana Bates

Kerri Beinlich

Celeste Detwiler

Sarah Francis

HEAT 2

Toni Lee- possible replacement needed

Mary Beth Litsheim

Jessica Lowdermilk

Natalie Mclain

Amber Peck

Naomie White

Males-

HEAT 3

Nate Beard

Chad Sullivan

Josh Francis

Billy Foster

Jeff Hodgson

Michael Merluzzi

Kirk Osborn

Samuel Matthews

HEAT 4

Jeff Taets

Isaac Toomer

Derek Sjouland

Jeremy Smith

Randy Roman- Possible replacement needed

David Weaver

Jeff Wilson

Adam Winch

 ____________________________________________________________________________

WOD #1- (90 points) 1 point reduced per lb. of modified weight or per warning for NO FULL ROM

5 Clean & Jerk #185/115

400 Meter Sprint

100 Meter Bear Crawl

*8 minute cutoff

HEAT 1- 10:10am

HEAT 2- 10:20am 

HEAT 3- 10:40am 

HEAT 4- 10:50am

 

 ___________________________________________________________________________

WOD#2 - (90 points) 1 point reduced per lb. of modified weight or per warning for NO FULL ROM

15 minute AMRAP

5 Chin ups (reverse grip- full extension)

10 Push Press #75/55

15 Front Squat #75/55

HEAT 1- 11:20am

HEAT 2- 11:40am

HEAT 3-12NOON

HEAT 4- 12:20pm

 ___________________________________________________________________________

WOD#3- (120 points)-20 points per exercise-

500 Meter ROW - all points deducted if you let the handle slip

250 Single Unders- 1 point deducted per miss (no deduction for stopping)

125 Double Unders - 1 point deducted per miss (no deduction for stopping)

60 Ft. Tire Pull #20/75- 10 points deducted if you have to modify the weight.

30 C2F Push-ups- 1 point deducted every time knees or hips roll from the ground

15 Burpee HSPU's- 1 point deducted for HSPU that don't touch target (floor/ abmat)

*20 minute cut off

Heats will be broken in half and started on 10 minute intervals

HEAT 1a- 1pm/ HEAT 1b-1:10pm

HEAT 2a- 1:20pm/ HEAT 2b- 1:30pm

HEAT 3a- 1:40pm/ HEAT 3b- 1:50pm

HEAT 4a- 2pm/ HEAT 4b- 2:10pm

Ceremony and recognition- 2:45p!

BATTLE INFO FINALIZED

How low can you go...if you're Weaver, the OH Squat is tough, 

but focus and determination always wins.

Warm-up: CF Body Weight

WOD

3 Rounds of:

2 minute Row for calories

1 minute rest

2 minute Wallball

1 minute rest

STRENGTH/SKILL

Rainbow twist   3x16

Folks, sorry about the late post, for some reason this post was having delivery problems. It's all good now. I will repeat this on tomorrows post as fair warning, but please know that we will be forgoing our regular timed WODS on Saturday for complete attention to the "Battle of the Best". See Heats and Details of Saturdays competition below!

Start times- Again, please show up at CrossFit RED at 9am sharp for weigh in and roster check. Weather permitting, we will gather everyone for a quick trip to Stoker Stadium after roster check or we will prepare for our first WOD at the gym. The first Heat will start at 10:10. Why weigh? This is for your current and future records and athlete awareness.

Athletes will remain consistent in their heat throughout the day vs. the traditional progression of best athletes. 

Point system- We will be using a point system for quality and modifications on exercises. your end score will be by all your times combined + all your points combined as seconds subtracted from your total time. We will make sure you understand this on competition day

* Please bring a hydration vessel, any food for fuel, your own product, a change of clothes and layers for change in temperature. See you all there at 9AM SHARP!

Heats for the all events are based alphabetically and as follows:

Females

HEAT 1

Andrea Ager

Jana Bates

Kerri Beinlich

Celeste Detwiler

Sarah Francis

HEAT 2

Toni Lee

Mary Beth Litsheim

Jessica Lowdermilk

Natalie Mclain

Amber Peck

Naomie White

Males-

HEAT 3

Nate Beard

Chad Sullivan

Josh Francis

Billy Foster

Jeff Hodgson

Michael Merluzzi

Kirk Osborn

Samuel Matthews

HEAT 4

Jeff Taets

Isaac Toomer

Derek Sjouland

Jeremy Smith

Randy Roman

David Weaver

Jeff Wilson

Adam Winch

 ____________________________________________________________________________

WOD #1- (90 points) 1 point reduced per lb. of modified weight or per warning for NO FULL ROM

5 Clean & Jerk #185/115

400 Meter Sprint

100 Meter Bear Crawl

*8 minute cutoff

HEAT 1- 10:10am

HEAT 2- 10:20am 

HEAT 3- 10:40am 

HEAT 4- 10:50am

 

 ___________________________________________________________________________

WOD#2 - (90 points) 1 point reduced per lb. of modified weight or per warning for NO FULL ROM

15 minute AMRAP

5 Chin ups (reverse grip- full extension)

10 Push Press #75/55

15 Front Squat #75/55

HEAT 1- 11:20am

HEAT 2- 11:40am

HEAT 3-12NOON

HEAT 4- 12:20pm

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WOD#3- (120 points)-20 points per exercise-

500 Meter ROW - all points deducted if you let the handle slip

250 Single Unders- 1 point deducted per miss (no deduction for stopping)

125 Double Unders - 1 point deducted per miss (no deduction for stopping)

60 Ft. Tire Pull #20/75- 10 points deducted if you have to modify the weight.

30 C2F Push-ups- 1 point deducted every time knees or hips roll from the ground

15 Burpee HSPU's- 1 point deducted for HSPU that don't touch target (floor/ abmat)

*20 minute cut off

Heats will be broken in half and started on 10 minute intervals

HEAT 1a- 1pm/ HEAT 1b-1:10pm

HEAT 2a- 1:20pm/ HEAT 2b- 1:30pm

HEAT 3a- 1:40pm/ HEAT 3b- 1:50pm

HEAT 4a- 2pm/ HEAT 4b- 2:10pm

Ceremony and recognition- 2:45p!

Recover me

This is one of those weird, bad quality, but great shots that will last forever. The pregnant mommy to be that is busy folding laundry on a Saturday. Amber is approximately 3 days late, and both Matt and her are in major anticipation of getting this baby out! Give a good guess on this comment section, when the baby will arrive, what sex and weight... Cmon, baby!


Warm up: PVC/BERG

S-WOD
Split Jerk
2-2-2-2-2

D-WOD
12 min amrap of:
10 Power Snatch
12 Box Jump

Mobility: Foam Roller

Competitors, you must therapy your weaknesses these next few days and get your body tuned in to precise, intense work. Put extra effort into your warm-ups, your mobility and your flexibility. Focus on your breathing, your nutrition, your mindset and reaching passed your limitations. Saturday will test your skills, but more so your focus.
Go to the best source ever for crossfit mobility and therapy> http://mobilitywod.blogspot.com/

Train smart this week

A very unique line up of qualified beasts

Warm up: DYMO

S-WOD

Back Squat (warm up- bar, 10, 5)

5-5-5

D-WOD

3 rounds for time of:

15 Squat Cleans

10 C2B pull-up

*If max sq clean is >225/155

then use 115/75

*If max sq. clean is <225/155

then use 95/65

Mobility: Dynamic Stretch

please train smart this week if you are competing in The Battle of the Best, athletes. This is no time to get hurt. plan on tapering after Wednesdays WOD. The taper for competitors will be listed in addition to normal WODS starting WEDNESDAY. We are looking forward to a great weekend before Xmas.

For those who are looking to spice up your life with a little Paleo Dinner...try this one on for size. Absolutely delicious! TEXAS CHILI