Please, I Assist

 Above: Dark Room Shot- not sure what Jana was doing with the band, but looks like Shane may have been assisting her. Just like a crossfit couple. Reminds me...best shirt I've seen yet on that subject- "The couple that crossfits together..." ahhh, you'll have to ask us in person, because it might offend a few of you.

Please note the following events:

NEXT SATURDAY NIGHT FEB.5th AT 6-7p- DEFENDER SERIES

The art of self defense. Learn  how to keep your family protected-free promo clinic

NEXT SUNDAY FEB. 6th from 11-2p- Running Clinic

Jessica (Lil J) Lowdermilk introduces pose running and mobility enhancement training for endurance running. Clinic is $25

STAY TUNED! -OLYMPIC LIFTING CLINIC 

Coach Sam dials in your Olympic Lifting fundamentals and inspects your bar path through Dartfish. Rave reviews from the latest clinic! Prices announced soon.

Warm up: DYMO

WOD

6 Rounds fro time of:

3 minute AMRAP

6 C2B PUll ups

9 BOx Jumps (24/20)

12 KB Snatches (53/35)

STRENGTH/SKILL

Weighted Sit ups

3 x 20

Mobility: Foam Roller

HANDBOOK 2011 (CrossFit modified with any comment after an ellipsis. Anything untouched was too good to hack. Don't get me wrong- I hacked a few good ones.)

Health:

1. Drink plenty of water...and mix with arginine extreme and spark.

2. Eat breakfast like a king, lunch like a prince, and dinner like a beggar...and snack lie a paleozoner.

3. Eat more foods which grow on trees and plants and eat less food that is manufactured in plants.

4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy...Also the 3 C's- CrossFit, consistently, constantly.

5. Make time to pray....and recover.

6. Play more games...like CrossFit WAR!

7. Read more books than you did in 2010.

8. Sit in silence for at least 10 minutes each day.

9. Sleep for 7 hours...maybe 12 after Lumberjack 20.

10. Take a 10-30 minutes walk daily. And while you walk, smile...then break into wind sprints for time.

Personality:

11. Don't compare your life to others. You have no idea what their journey is all about...but start with someones Fran time for a baseline comparison.

12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

13. Don't over do. Keep your limits...unless you're PR-ing.

14. Don't take yourself so seriously. No one else does...seriously!

15. Don't waste your precious energy on gossip...save it for the WOD.

16. Dream more while you are awake...not under the bar though.

17. Envy is a waste of time. You already have all you need...unless you don't have the new innov8's.

18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.

19. Life is too short to waste time hating anyone. Don't hate others...unless they're CF haters of course- but still then just act like you hate them.

20. Make peace with your past so it won't spoil the present.

21. No one is in charge of your happiness except you...and your crossfit coach;)

22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.

23. Smile and laugh more.

24. You don't have to win every argument. Agree to disagree.

Society:

25. Call your family often.

26. Each day give something good to others.

27. Forgive everyone for everything.

28. Spend time with people over the age of 70 and under the age of 6.

29. Try to make at least three people smile each day.

30. What other people think of you is none of your business.

31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.

Life:

32. Do the right thing!...like full range of motion and no miscounting reps!

33. Get rid of anything which isn't useful, beautiful, or joyful...like your preacher bench in the basement!

34. GOD heals everything...even torn hip flexors.

35. However good or bad a situation is, it will change.

36. No matter how you feel, get up, dress up, and show up.

37. The best is yet to come.

38. When you awake alive in the morning, thank GOD for it.

39. Your inner most is always happy. So, be happy.

Thanks Dave Detwiler for letting me modify such great wisdom with serious crossfit humor. Make you take a piece of this message with you today, as it can affect you for the better and if you let it-forever.

Torstein Horgmo Triple Cork

One may be able to argue the beauty the man-bear-pig brings and his charming effect on women and children. It is with much less debate however that one be able to discriminate his strength under the bar. Ok, sure he's got some work to do if he wants to impress Rob Orlando, but with much potential already in the works! Maybe we can learn a thing or two about Stone and his desire to throw objects, citizens, dogs, peasants (what ever stops in front of him with hesitation) and be inspired to expand our power output. That's what we do- gauge our performance via others and get inspired through their work whether it be in or out of the gym. Lets get to training, folks.

Warm up: PVC/BERG

STRENGTH/SKILL

Front Squat

5-5-5-5

WOD

3 Rounds for time of:

10 Deadlift (275/175)

50 Double Unders

Mobility: Dynamic Stretch

This you might also find impressive...maybe. Kinda impressive...just a little.

The Story

Preparation is everything for a good experience at CrossFit RED. Even the newbies know as you can see. If you think you can jump on a treadmill, or do a flash dance spasm to get psyched and warmed up for the WOD, you will be punked. Do the DYMO, Do the BERG, Do the CF warm up, do a little extra on top. Our workouts are short and sweet  and effective compared to most, but our warm-ups are longer, more focused and  usually like other peoples workouts. Be smart and don't complain about Crossfit injuring you- instead, comply with the necessary preparation needed to succeed. Also, don't forget about your stretches and cool down- equally important. Go to http://mobilitywod.blogspot.com/ for more input and guidance on this subject. Kirk does;)

Warm-up: DYMO

WOD

"Murph"

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Mobility: Dynamic Stretch

The Story

This is an absolutely amazing young man.  You probably have no idea who he is although in a way many of you became “acquainted” with him today …

This is Lt Michael P. Murphy aka “Murph”, and this is the story (taken from http://www.navy.mil/moh/mpmurphy/index.html):

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task.  The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia.  The enemy had the SEALs outnumbered.  They also had terrain advantage.  They launched a well-organized, three-sided attack on the SEALs.  The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.  

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle…

There is actually quite a bit more to the story but I didn’t want to post the entire thing here so please continue reading his story here (I highly recommend reading “Summary of Action”, “Official Citation” and his “Biography”)

In addition to this write up there is a book about this event as well by the one surviving team member Marcus Luttrell called “Lone Survivor” and apparently there is also a movie being made based on the book.

---

Workout of the Day (it was Murph’s favorite and upon his passing was named after him):

Article written by Spark Conditioning found here: http://www.sparksportconditioning.com/the-story

NICE ASSSSSUMTION

There are not too many places other than CrossFit where you can be disrupted by your own spouses back side, butt it is obvious in this shot that Josh is disgusted that he cannot keep focus or form in his WOD due his unfortunate position. Sarah on the other hand is just banging away at the WOD with no thought of anyone because her sight is clean. See what meditation can do for you in moments like these, Josh.

Warm up: CF/BW

WOD

6 Rounds of:

3-Any Way Over Head (185/115)

6-C2B Pull ups

9-Clapping push ups

*Chest much touch the floor on all clapping push ups

STRENGTH/SKILL

Full GHD Raises

10-10-10

Mobility: Trigger Point

By Leigh Gant-Crossfitter in Dubai UAE

I am not a fire breather, but have experience in training professional athletes (for specific sports, not crossfit) and its the same story with each one who is successful:

1. Mental: Just one aspect of the mental side is to never get stressed about any obstacle that's blocking your path to glory. Just use it as a challenge and then you will become a better athlete on the other side. If you can't deadlift 100lb, who cares? You train and work at, just keep smiling (but burning on the inside haha)

2. Attention to detail: nutrition, technique, precise increases in load, sleep pattern, meditation, etc. Make sure you don't skip out on any detail. You wouldn't complete a sub 3 min Fran if your form was crap, and the same goes for every other aspect. To become elite you weigh your food, you sleep 8 hours, you go on the roller, you stretch, you visualize and you organize your life with the same precision that you use when performing a WOD.

3. Balance: Although you live and breath your sport, and winning means everything, there are other parts of your life that require attention and will help you to achieve. One athlete I trained was very very good, but he was so focused that he left his family and partner in the shadows of everything else he did. After one competition where he did not reach his ultimate goal, we changed his training around. He got more involved with friends and family, and vice versa. They came to training, and he would return the favor by taking time out during the day to do all sorts of little things with his parents or for his girlfriend. It was a circle of support. His training improved out of sight and now has achieved more than what he had dreamed of.

Obviously there is more to it, but I have found these broad subjects to be useful in training people.

Just Another Day at the Boxx

Just another day at the office, ya know- doin some muscle ups, shi* load of squats, ya knooow...couple people comin through, couple failed attempts...no biggs- got em` done...finished like a pro, ya know. 

*This was shot at the end of a tiring 2 rounds for the last attempts to finish. MB in the perimeter doin her thing and as usual out performing the rest of the world in gymnastics.

Warm up: DYMO

WOD

10 Rounds for time of:

One Arm DB Power Clean RT

One Arm Front Squat RT

One Arm DB Push Press RT

One Arm DB Front Squat RT

One Arm Push Press RT

One Arm DB Power Clean LT

One Arm Front Squat LT

One Arm DB Push Press LT

One Arm DB Front Squat LT

One Arm DB Push Press LT

STRENGTH /SKILL

Tabata Double Unders

20 second DU's

10 seconds rest

*Record total number of DU's/ Complete all 8 rounds

Mobility: Foam Roller

Red Mascot

Red Dead Head was found rummaging the office for chalk and tape when he was caught Red handed. He was let free after explaining that he was a creation spawned from our Kerry B's mind. At that point I was delighted to see true art expressed, but also felt sorry for the RDH knowing that Kerry most likely programmed the need for tape and chalk in the poor RDH's soul. Forever we have searched for the right Mascot and now our meditations and prayers have brought to us "The One". Thank you Kerry B. for giving life to our RDH. Dora the Explorer would ask you- "Can you find the jump ropes and med balls?"

Warm up- PVC/BERG

WOD

Tabata Interval

Row for Calories

Ab Mat Sit Ups

Row for Calories

Ab Mat Sit Ups

STRENGTH/SKILL

Pull ups- 3x max effort

*3 minute rest between sets

Mobility: Dynamic Stretch

Do you know about our newly expanded BJJ Program?
Do you know about our upcoming Olympic lifting and Pull up clinics? 
Do you know about our new Defender Series self defense program?


You can click here as of Wednesday afternoon and see all the details>
http://www.crossfitred.com/CrossFit_RED/Events/Events.html

CHECK YOURSELF BEFORE YOU WRECK YOURSELF

-The man with the plan and the big bam o wham as he scams you with the cry-baby sham. 

-Weaver the deceiver if you bet him then he'll leave her. 

-How many Sasquatch could a Sasquatch squat if a Sasquatch could squat snatch- 185?

These are Weaver riddles but even more so, absolute truths of life.

Thank you Weaver for such powerful inspirations.

These riddles were not all created equal.

Warm up: CF/BW

WOD

"Elizabeth"

21,15,19 reps of:

Squat Clean (135/95)

Ring Dips

STRENGTH/SKILL

RDL 10-10-10

Mobility: Trigger Point

VISIT OUR WEBSITE OFTEN FOR CLASS TIMES AND JUST A REFUEL ON WHO WE ARE!

http://www.crossfitred.com/CrossFit_RED/Class.html

WIN, LOSE OR PREPARE FOR EITHER

The Sunday Night ACF Championship game between the NY Jets and Pittsburgh Steelers proved one thing for certain. Preparation and being "Head Ready" are crucial for a win. Use your warm up to get your head straight- get "Head Ready" for your workout. Also, make sure you're eating properly, fueling up for your workout properly, recovering post-workout properly. Don't come in expecting to do great when you haven't been "doing great" with those things. Of course you could spend the first half of your workout warming up only to lose your chance to win the WOD. Poor preparation= poor results! Steelers goes to Superbowl, Jets suck their thumb.

Warm Up: DYMO

STRENGTH/SKILL

OH Squat
3-3-3-3

WOD

5 Rounds of:

1 min KB Push Press

1 min Strict Plank

Mobility: Foam Roller

*Record number of total KB Push Press completed

*Use Strict Push Press standards- No Jerks allowed.

ESSENTIAL NUTRITION

Get to know more about why we prescribe Advocare World Class products for our athletes. Click on each comment for a comprehensive description of that product, then talk to one of our coaches about trying a sample. Below are some of the many comments we have heard about these incredible products over the years.

"Spark every morning before my shower...no matter what!"

"I love slamming a Slam right before a WOD when I have little time, little food and need a boost that doesn't crash me afterwards."

"I take a Muscle Fuel 20 minutes before I get ready to attempt a PR on any 10+ minute WOD- Usually, I PR it."

"Mix an Arginine with a Spark before a workout, and no one can stop me."

"When I lift heavy and want to recover fast between sets, I use Muscle Strength."

"I am like clockwork with my PWR shake- get up off the floor after a hard WOD, breathe and stretch for 10 minutes, mix up a PWR shake, go home."

"I sleep like a baby and wake up feeling like a champion after 5 nighttime recovery... every night."

"I take my Nighttime recovery with a Rehydrate...wait, I take almost everything with a Rehydrate! It's better than any other electrolyte/hydration aid I've ever had."

"Every morning, I get all my nutrient-dense nutrition in first thing with MNS. How can you skip out on all-day energy through high impact vitamins, minerals and antioxidants...duhhh!"

"If all the pills and powders went away, I would forever take my 4-6 omegaplex daily. I said good bye to joint pain and inflammation long ago with that regimen."