Better off Ed

I know Ed Red has made the site a few times and we want to be inspired by a different, prettier face, but this shot is just cool. Plus, the boy just keeps kickin ass! So what...are we ignore THAT to throw up a pic we don't have? Yea..you get the point. Anyway, Ed and Dee (backwards as it is) are here to prove their goals true, and show themselves- before anyone else- that hard work pays dividends. Maybe we can learn a thing or two.

Warm Up: CF/BW

WOD

"I Hate Tabata"

Toe to Bar

Push Press

Double Under

Wall Ball

Ball Slam

*8 rounds of tabata interval followed by one minute rest.

Score is total reps completed.

STRENGTH/SKILL

Extra Mobility work: Coaches choice

Mobility: Dynamic Stretch

SATURDAY 5th: DEFENDER SERIES

There are a total of 6 classes. Each one gets you more bad ass. You will learn how to defend yourself and your family. You will learn about a predators intention, laws and boundaries, awareness of situations, escape, battle  hand to hand, battle with weapons, and worse case scenarios. To sign up, simply call Adam Winch and confirm times and cost. $199 for non CFR members and $99 for members.  Adam (Nasty) Winch- 970-986-0744

Double Trouble

These two are the top CFR male and female athletes for a reason. They breed championship qualities in others by leading the way. Hard work makes up for sketchy genetics in some instances, but when you have both... things get nuts. Watch as Sam and Natalie as they collect a team of mad dogs that will crush it at Crossfit Regionals. Anyone is subject to make the team- just get strong, work on your weaknesses, and show up big. They truth will come out in The Open.
* Starting March 14- 4:30 classes will have a "Team Spin" which will strengthen our affiliate team and make class more fun for those that love Team WODS. Stay tuned for more on this change up- you guys will love it.

Warm up: DYMO

WOD

12 Minute AMRAP

12 Squat Clean (95/65)

24 Abmat Sit Ups

*No one goes up! Just go fast!

STRENGTH/SKILL

Shoulder Press

5-5-5-5

Mobility: Foam Roller

WHO'S IN OUR REGION? Hint: Our competitors;) CF SCOTTSDALE

Great ideas in the above video link. Let discuss on this post what you think about opening it up to different divisions on top of RX'D, such as SCALED and MASTERS . I'd like to hear your thoughts?
LADIES GET READY: WOMEN OF THE 2010 GAMES 

She 's Huff Enough

She is woman. She has come so far...great form, strength is rising, awarness of movement, confident attitude. Dawn Huff is graduating herself...evolving if you will. We love her dedication and hard work. Keep it up Ecofly!

Warm Up: DYMO

WOD

"Diane"

21,15,9

Deadlift (225/155)

HSPU

STRENGTH/SKILL

GHD Sit Ups

3 x 20

Mobility: Foam Roller

GET STRONG SOON

You gotta love Paulie. He is an avid kick boxer and martial artist, an east coast pit bull that loves to pay cash for everything and Crossfits with everything hes got. Anyone feels good when they have this guy wodding next to them because they know he's going to give it all he's got and cheer for you at the same time. Catch him at lunch time for a good east coast accent complimenting a wise crack right before a WOD.

Warm Up: PVC/BERG

WOD

"Helen"

3 Rounds for time of:

400 Meter Run

21 KB Swings (53/35)

12 Pull Ups

STRENGTH/SKILL

Squat Clean

3-3-3-3

Mobility: Trigger Point

Excellent Punch

This looks like an old vintage shot of Billy getting hammered on punch. The real truth is that the Goat  got thumped by a heartless WOD. After chilling out on the side-line to recover for a few minutes, he jumped up and said "Man, I hate that move...I'll see ya tonight. I have to do that one again and get strong so it doesn't suck as bad next time." Is this a sick joke? Is crossfit a lunatic obsession? Are we a cult that practices unsafe overload and encourages grainless, calcium deprived diets with 2-a-days and no rest between? For the average person, excellence is a mystery and often seen as something insane, and overzealous. Don't be that person...average, I mean. Billy wouldn't like your company very much, and neither would anyone else that's practicing excellence. Sorry.

Warm Up: CF/BW

WOD

10 Rounds

1 minute burpees

30 seconds rest

1 minute box jumps

30 seconds rest

STRENGTH/SKILL

Extra Mobility- Coaches choice of activity

Mobility: Dynamic Stretch

Represent

Bryant Swensen operates CF Cedar City in Western Utah and has a stellar facility. If you ever head that way, make sure to stop in and do a WOD with him. Don't let him tell you he's too busy though, we all need a fellow CF out-of-towner to keep us in shape;) Thanks again, Bryant and Lauren for an awesome trip and for taking it easy on us in the WOD.

Warm Up: DYMO

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ring Dips

Squat Snatch 95/65

STRENGTH/SKILL

Tabata Row

*Record all calories for all 8 intervals

Mobility: Foam Roller

Check out CrossFit Cedar City HERE

Mental Endurance

Do you have true Mental Endurance? Not the kind that gets you through a long WOD, but the stuff that overrides your patience to get results. Think about it before you tout your claim to greatness. The things we practice make us who we are; simple right? The human condition crowns us with all sorts of inefficiencies and imperfections, so what are yours? Reflect today on what you can do against your usual daily habitual ritual and go outside of it to achieve mental endurance. Listen to someone that you usually wouldn't. Help someone that doesn't benefit you. Stick in there to close a deal. Warm up to really prepare yourself. Compliment your spouse all day...This is a hint of mental endurance- It CAN become habit. Let's do it and comment on our success!

Warm Up: PVC/BERG

WOD
10 Rounds for time of:

15-Push Ups
15-Abmat Sit Ups
15-Squats
150m Run

STRENGTH/SKILL

Wtd GHD Hip Ext. 3 x 10

Mobility: Trigger Point

CLICK HERE> 2010 GAMES RECAP

QUICK THANKS to Cody Flemming for delivering nothing less than excellence in his incredible programming for us REDHEADS. He has a plan for all of us. He takes in regard our limits, our weaknesses, our equipment and our capacity. He delivers us our weekly Crossfit tasks with each one of our fitness desires in mind and ultimately making sure we stay strong and ahead of the crowd. He gets us ready for battle- thank him when you win.

From the pit of our stomach and our heart, we thank you Cody for being dedicated and precise in your assignments for us. We love to hate you, and hate to love you, and that's why we Love to say this:

Thanks for the WOD's, Bro!

DON'T HOLD BACK

Everyday Warrior. It means something. It means you come in to your domain or territory, mark and x on the floor (map) where you will sweat, yell, and lay your body down after pushing through extreme discomfort and pain beyond what most are willing to go through. This all to become better and to push the limits of your own mental and physical state. You cannot NOT grow. You have no choice but to win. Do your self a favor and write on your bathroom mirror today in chalk, lipstick or whatever... "I AM WARRIOR" take it to that special place and write "I AM CROSSFIT". Either way...today will serve you forever. 

Get Some.

Warm Up: CF/BW

STRENGTH/SKILL

3 Position Snatch

5 Rounds

*High hang, above knee, floor

WOD

15 Minute AMRAP

5 Toe to bar

10 Box Jump (24/20)

15 Ball Slam (40/25)

Mobility: Dynamic Stretch

WATCH THIS PROMO FOR THE OPEN

Unbreak Yo Self!

If you are injured, simply- un-injure your self. Sounds patronizing at first, but seriously- take responsibility for what may have happened and ask us as coaches what your best therapy options are. If we don't have the answer, go to your best choice Chiropractor, acupuncturist, massage therapist, PT person, what ever! This is a process, be patient and be diligent- You will overcome it with character. Never give up your crossfit! Just take necessary small breaks and actions;)

Warm Up: DYMO (Coaches call out burpees during)

WOD

For Time:

15-Ring Dips
25-Jumping Lunges
35-Double Unders
45-Butterfly Abmat Sit Ups
35-Double Unders
25-Jumping Lunges
15-Ring Dips

*Double Unders are to be
completed unbroken. If you
make it to 32 and miss, then
you start over at 0.
*Modification for DU's is to
do 2 burpees after every miss
before continuing, but you do
not have to start over at 0.

STRENGTH/SKILL

RDL  3 x 10

Mobility: Foam Roller

ATTENTION ALL COMPETITORS!

Of course we are not worried about you missing this important announcement if you are a true competitor, because you are dedicated and check the site daily. So here are some updates:

CF Front Range Spring Invitationals is cancelled due to a shift in sectional/regional dates. Skip at Front range assures us that he would "make it happen" if he could, but it looks to be impossible. No worries, Skip! Never fear, that means more focus in the right areas and there are always fun little challenges along the way...such as-

Tough Mudder: http://www.facebook.com/toughmudder 

Tough Guy- http://www.toughguy.co.uk/

Spartan Race- http://www.spartanrace.com/

Warrior Dash- http://www.warriordash.com/ (ask around at CFR- many available tickets!)

Look for more events in the comment section....HINT, HINT!

Although they are not CF specific, they are competitive, fun and mostly challenging enough to keep you working into shape.

Sectionals- 

CFR will be hosting multiple sectionals events starting Saturday March 19 at 11a-2p.

ALL FUTURE SECTIONAL EVENTS FOR THE FOLLOWING 5 WEEKS WILL BE HELD AT CFR  ON SATURDAYS at the same time 11a-2p. These events will be filmed (just because;) and will be true qualifiers for CrossFit Regionals in early June. Spots will open for registration and purchase on Feb. 28 for outsiders and for members. Prices will be extremely fair for members and non-members and will include a slew of benefits. Please don't bombard this post with pricing questions or concerns- we will announce that in good time.

Please get ready over the next several weeks if you are serious.

-Do not eat like crap.

-Do not skip training sessions

-Do not under recover, under sleep, or drink too much (key words too much)

-Stay hydrated and nutrified (made up word that totally works)

-Stay positive and optimistic, but mobility therapy everything like you're paranoid of future injury. You should be somewhat paranoid.

Lets have fun with this thing, eh? Even if you are working though something like an injury... stay plugged in and train like an athlete in therapy. This is your chance to be a winner no matter what.

Snowing on Champions

 As the roof peeled back and we enjoyed a snowfall WOD...okay, so don't you just hate it when cameras do this! It was still kind of a cool shot however. The chaos of loaded pull up bars and the smell of ripping callus. It is a crossfit thing, you might not understand it unless you are dedicated to your kip/ butterfly.

Warm UP: PVC/BERG

WOD

"Dumb Fran"

21,15,9

DB Thrusters (50/30)

Pull-ups

STRENGTH/SKILL

Handstand/walk on hands skill and technique

*Spend about 20 minutes working on different variations

of handstands. Try both supported and unsupported variations.

Mobility: Trigger Point

Chicken Dive In!

Posted: 12 Feb 2011 07:57 PM PST

Chicken Dive In

My mom used to make Chicken Divan when company came over for dinner.  It seemed very gourmet at the time because for us it was so different.  My mom was a total “health nut” and our normal meals usually consisted of veggie stir fries, big pots of beans or split pea soup and home made whole wheat bread.  However; when we had guests she would bust out her Divan with big chunks of chicken and broccoli smothered with a mixture of cream of mushroom soup, mayo, and a touch of curry powder – and of course topped with slabs of melted cheese. It was darn yummy in a really good cafeteria food sort of way.

Yesterday I made my own version and cried a little bit in the process as I mulled over some happy childhood memories of hanging out in the kitchen with my mom.

I hope you can create some great memories of your own with your family while cooking together this weekend…

Chicken Dive-In!

1.5 pounds boneless skinless chicken thighs, (or breasts)

4 cups broccoli florets, cut into bite size pieces

1 cup sliced mushrooms

1/2 cup onions, finely diced

1 cup canned coconut milk

½ teaspoon sea salt (more or less to taste)

1 teaspoon garlic powder

1 tablespoon curry powder

1 teaspoon smoked paprika

Sliced almonds

Pre heat oven to 350. Place the raw chicken in a pan, sprinkle with sea salt and pepper to taste, and add enough water just to cover it.  Bring to a boil and simmer for 12-15 minutes for thighs and closer to 20 minutes for breasts.  Remove the chicken from the water with tongs and set aside.  Add the broccoli to the same water and simmer for 3-4 minutes. Drain the broccoli but save the broth for later – now you have some awesome chicken broth to add to recipes or to make a soup!  Cut the chicken into bite size pieces and place in a large mixing bowl.  Add the broccoli, mushrooms, onions, coconut milk, and spices and mix well.  Spread into a 9×11 glass baking dish and sprinkle the top with sliced almonds.  Bake in your pre-heated oven for 30 minutes. Serves 5.

Enjoy!!

[Show as slideshow]

[View with PicLens]

SHARE THE PAIN

 

Double up with your partner and get freaky with your ab strength. One of the best things about CrossFit is that we get to celebrate it together. Why not celebrate it with the people you know that building health means a better life together. Get your better half (or in most women's case...your dumber half) in the game. That is just following a notion my wife gave me once;) Here, the Redlingers share the pain and end a good CF experience together. Nothing better in our book.

Warm Up: CF/BW

WOD

500 Meter Row

20 Squat Clean (95/65)

30 Burpee

20 Power Snatch (95/65)

30 Ring Push ups

20 OH Squats (95/65)

30 Clapping Push Ups

500 Meter Row

STRENGTH/SKILL

Extra Mobility Work: Coaches choice

Mobility: Dynamic Stretch

Speaking of: SHARE THE PAIN

Saturday morings at 10am has become a universal day to "SHARE THE PAIN" with your comrads, That basically means...bring friends for free. If they love it after a few saturdays, they'll join. If they don't, they'll politely say "Thanks for the experience..." and go about their way. If they join, we owe you: to be exact, we owe you $25 in gear or fees. Think about it- it's a win/win with no pressure.

CrossFitters are born to find crossfit, never persuaded to stay with any success.

My CF Valentine

HAPPY VALENTINES DAY everyone. Make sure you kiss your significant other for time and make it a long time;) As a matter of fact- 3 minutes of passionate kiss. The rest is for you to decide, but make sure to save some energy for the WOD. Then load up on some MASS IMPACT when you're finished. Check it out below.

Warm Up: DYMO

WOD

7 Rounds for time of:

7- Power Cleans (135/95)

15- Wall Ball

STRENGTH/SKILL

Sit Up Throws

3 x 20

Slo-Mo GHD Hip Extensions

3 x 15

Mobility: Foam Roller

NEW! Mass Impact™
MAXIMIZE YOUR RESULTS
Retail- $72.95 per canister (50 servings)
20% off- $58.36 / 40% off- $43.77

Multinutrient Amino Acid Supplement

KEY BENEFITS:

-Aids in muscle building*

-Supports muscle performance*

-Helps increase physical endurance*

-Informed-Choice Certified

-Easily usable with other AdvoCare products
 

IS THIS YOU?

-An athlete looking to improve performance

-Someone who is aware of the benefits of creatine and wants a product that is safe and     

   banned substance free.

-Someone seeking additional muscle mass and definition

-Someone concerned with muscle loss that comes with aging
 

THE ISSUE:
Many athletes are looking to get more out of their work out, taking their bodies to the next level. They are at a plateau in their performance and are looking to gain additional mass and definition but not at the expense of safety. Many people are also looking to slow the muscle breakdown process that comes with aging.

THE SOLUTION: Mass Impact™
Mass Impact™ is a sports performance product that supports muscle building for performance athletes as well as those looking to prevent muscle breakdown through three ingredients:
Creatine 

Creatine is found naturally in the body, with about 95 percent of it found in skeletal muscle. Large amounts of creatine are lost during intense workouts, so in order to build muscle mass, it is important to replace creatine.
Since creatine is primarily obtained through meat sources and it's inadvisable to consume large quantities of meat at one time, Mass Impact supplies the creatine you need. *+ Mass Impact™ helps maintain ATP levels for cellular energy and to preserve muscle glycogen, which promotes muscle mass, volume and strength.*
Sustamine™
This powerful ingredient supports rehydration, energy replenishment and muscle recovery.* Research shows that Sustamine supplementation results in improved performance and promotes protein synthesis, inhibiting muscle breakdown and reducing muscle tissue damage.* Sustamine also improves water and electrolyte absorption.*

Other Amino Acids
Several other amino acids found in Mass Impact™ help optimize fat cell and muscle tissue communication to promote muscle leanness, activating cell signaling pathways for muscle growth.* They also contribute to muscle repair and strength, and assist in hydration.*
Maximize your results with Mass Impact™.* This light, fresh-tasting powder can easily be combined with other AdvoCare Performance Elite products.
Find out more here> https://www.advocare.com/03121602/Store/default.aspx

Ask one of our coaches for information on how to order this product and...
*make sure to ask for a discount!:)