Save Me, J2...Save Me!

Jeff Wilson 2 (whom we now call J2 for cool & convenient purposes) was caught saving this poor little barbie and taking her to higher places after pressing her to his chest and reassuring her safety. She was still with emotion but kept her hands in the air with excitement. J2 won the blondie over but left her for the kids so he could go play football with the boys and that was that. Thanks for playin, Barbie.

Warm Up: PVC/BERG

WOD

3 Rounds for time of:

20 KB Swings (70/53)

10 Strict HSPU (No kips)

400 Meter Run

STRENGTH/SKILL

5 Rounds

10 Hollow Rocks

10 Superman Rocks

10 V-Ups

*Reference 3/22/11 Gymnasticswod.com

for demo video and instructions

Mobility: Dynamic Stretch

4/1 FRIDAY 5:30 CLASS (Switch up)

24 Day Challenge- Bring a friend, get inspired and feel the following:

LIGHT

FAST

STRONG

Oh, look what got posted!

Red, is proud to host a spot where newbies can go from nervous to fanatical, from beginner to bionic and from impressive to insane. We don't often get a chance to express our gratitude for having such an incredible array of gifted athletes and inspirational performances. We sometimes take it for granted.

It is more than most all of you know, that we truly honor you and appreciate every last effort that goes into your fitness. You are Red Heads and we love you for sticking out any of our obsessive projects. May we always have the humility to serve you and honor you.

Warm Up: DYMO

STRENGTH/SKILL

Back Squat

5-5-5

WOD

10, 9, 8, 7...1

Power Clean (155/100)

Box Jump (24/20)

1 Rope Climb

*10 to 1 rep scheme Power Cleans and Box Jumps only.

1 Rope Climb to finish each round. No jumping up the rope

to start or dropping to finish. Must start with feet flat and lower

all the back to the ground.

Mobility: Trigger Point

THE NEW WOD IS POSTED!

CLICK HERE FOR DETAILS AND VIDEO

15 Minute AMRAP

9 Deadlits (155/100)

12 Push Ups (hands release at bottom)

15 Box Jumps (24/20)

Steamy! Practice knowing your threshold. Most competitors will blow it on there first 8 minutes. Don't be that girl!

Clean Machine

Tyler Nathe before a 12 Hour Moab adventure Race, looking pretty. We want the after picture though. The pic with blood and dirt breaking the contrasts of tide fresh threads.

I'm sure we'll get one now;)

Warm Up: Hopper 

WOD

21-15-9
Deadlift (225/150)
OH Squat (135/95)

STRENGTH/SKILL
Weighted Pull Ups
3-3-3-3-3

Mobility: Foam Roller/ Stretch

FRIDAY APRIL 1ST 5:30 P CLASS-

This Friday April 1st, CFR will be hosting a 24 Day Challenge Clinic for anyone who wants to change their life revolving nutrition and health. This will take place of the regular 5:30 class to stress the importance of changing our approach to nutrition as our seasons change. Push your RESET button.... Burn off 10 lbs of waste and raise your game in just 24 days!

RED IS AHEAD

 

We would like to thank all of the athletes, coaches, judges, volunteers, supporters and spectators that were involved in the last couple of CF Open events. We encourage you to stay engaged as our cometitiors continue to break barriers, set standards and inspire us all to do our best when given the opportunity. Next week will be more intense than last week and so forth. It's the beginning of a new attitude for all of us. Wake up, breathe deep with intention for 5 minutes, quietly, visualize your power; stronger every breath, take your life to the next level, take your fitness higher, increase your awareness and with it your standards- lay it all out on the table. 

Warm Up: CF/BW

WOD

5 Rounds

15 KB Snatch (53/35)

15 Wall Ball (20/16)

STRENGTH/SKILL

Shoulder Press

5-5-5

Mobility: Dynamic Stretch

Not bad for a bunch of RED NECKS

http://games.crossfit.com/ranking/overall/teams?region=81

“Empty your mind, be formless, shapeless - like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” ~Bruce Lee

DO IT AGAIN

Isaac poses after last weeks WOD to show us what we will most likely look like today directly after the WOD. Lay down Sally, but go fast and hard before you even think about it.

SATRDAY Schedule-

9am "Share The Pain"Class
WOD- FRAN

THE OPEN WOD-

First Heat at 11:30a

10 Minute AMRAP

30 Double Unders

15 Power Snatches (75/55)

Goodbye Champion

There are good things and bad things, and this is a bit of both. Our favorite hyperactive, go- go crossfitter is leaving us and we already miss her. She has always inspired us with her  go-for-broke-no-matter-what-the-challenge attitude. She is contagious with her smile, her energy, her child-like innocence (or so it seems) when she laughs about how fun life is. There are few people in this world like you, Andrea and we will miss you. In the short time we've known each other, I know you to be tenacious and relentless of your target goal. Give em` hell in LA...even though they kinda know what it's like- That's a touch of jealousy and a splash of truth;~/ Check out brickcrossfit.com to see the box she will infect as she has done to us.

Warm Up: DYMO

WOD

3 Rounds

10 Clusters (135/95)

20 Burpees

STRENGTH/SKILL
Bench Press

5-5-5

Mobility: Trigger Point

THIS SATURDAY 3/26- A repeat of last weekend is certain. It's a good thing- we'll do better and put up our scores proud knowing we did our best and didn't get taken out by surprise. This weekend starts at 11:30 and goes till 1:30. The heats will be packed and we can always use judges, so let us know by showing up!

10 Minute AMRAP

30 Double Unders

15 Power Snatches (95/65)

**Also, keep your eyes out for 63 year old OLE` BRAD who will compete again to retain his placement of 5th in the masters division!-) Check it out here- http://games.crossfit.com/ranking/overall/mens-masters?class=60

Beidh mé ar ais

A Champions Comeback Recipe- What ever is ailing you, fix it, or train around it. If it is not better in 6 months, something else inevitably will be.

Warm up: PVC/BERG

WOD

21- 15- 9 reps of:

OH Squat (95/65)

400 Meter run (run 400 in between rx'd OH squats)

STRENGTH/SKILL

Sit Up Throws 3 x 20

Good Mornings 3 x 10

Mobility: Dynamic Stretch

Army of Snatch

This Saturday will look like last Saturday, only different. It will have more depth in experience. It might even have a few new challengers. Double Unders are not a problem...I repeat- Double Unders are not a problem. Repeat after me- "Double Unders are not a problem...neither is my grip. It is only the limitations in my mind and poor planning that can determine a bad outcome. I will not give in to any negative beliefs."


Warm Up: CF/BW

WOD
7 Rounds
150 Meter Run
20 Ball Slam (40/25)

STRENGTH/SKILL
Hang Squat Snatch
3-3-3-3

Mobility: Foam Roller

Absolutely No Excuses

Lisa Free (58 yrs old)... Don Gutentag (48 yrs old). They watched, got inspired, trained hard... and showed up. For those having a hard time with crossfit regarding your age, your fitness level, your injuries, your hang ups...whatever...get over it. Then, and only then will you get fit. Where there is a will, there is a way.

Warm Up: DYMO

WOD

1k Row

50 Double Unders

50 Squats

50 Push Ups

50 Squats

50 KB Swings (53/35)

1k Row

STRENGTH/SKILL

Extra Mobility: Coaches Choice

Mobility: Trigger Point

*For those who want to compete- registration is still open! For those who are around Saturday- we are repeating last Saturdays experience only on a more relaxed level. Still Judged officially of course, but

more like 11:30-1:30 with 4 judges and 4 person heats. Most of you will be doing it throughout the week. Leave some steam in the engine if you want to punch out your best before the last day;)

Snatch and Double Unders...Again

 Beautiful expression of power by Kerry B.

Saturday was Awesome. We would like to thank all of the athletes and volunteers and spectators that came out to support the event. This just one out of 6 more. Funny enough, this one was a practice round. We will do exactly the same WOD next weekend with the new extension and hope to PR like mad. Let's keep it rollin. 

PS- This is a chance for those with injuries, conditioning issues, (what ever is ailing you) to compete! Anyone can do this!

Warm Up: PVC/BERG

STRENGTH/SKILL

Split Jerk

3-2-1-1-1

WOD

7 Rounds for time of:

10 Pull Ups

10 Wall Ball(20/16)

Mobility: Dynamic Stretch

FRIDAY APRIL 1 @5:30p

We will be Hosting a 24 Day Challenge Clinic at CFR in replacement of the 5:30 class. Want a reason to Shed? This may be it. Lets join forces and clean up our act;)

TIME TO OPEN UP

Do You Facebook? You don't have to- It's not for everyone...especially those who don't want  to be bombarded with home wrecking, "like" sucking, social net-worthless, farm-villing, time vamps. That is the down side. The upside however is staying in touch and spreading the news about what you love and sharing pics. Telling people about Crossfit RED for instance. Give it a shot- send this post to 5 friends you've told about Crossfit that aren't involved, and watch the responses;) Seriously- let's take a second to change some frigin lives. CLICK HERE TO BE A FRIEND.

9 O`Clock Class- "WINCH HOPPER" Outside

11:00a-2p OPEN WOD

10 Minute AMRAP

30 Double Unders

15 Power Snatches (75/55- floor to overhead)

Athletes- Please check in by 11:15 to establish your heat. There will be a total of 5 heats, running every 20 minutes. Each competitor will have a 10 minute or more warm up, with a judge to count reps and referee standards. Let's have some fun with this- no stress!
Make sure you are registered!- REGISTER HERE

Lucky Dog

What's the most important part of this perfectly balanced Irish Paleo-Zone Meal?

Warm Up: PVC/BERG

WOD

3 Rounds

10 Deadlifts

60 Anchored Sit Ups

*Use the heaviest load you can maintain for 10 unbroken reps

* Score "every second counts" format

STRENGTH/SKILL

Snatch Balance

3-3-3-3

Mobility: Trigger Point

If you train at CFR, then make note of this!

SATURDAY- THE REGULAR WOD AT 9AM IS NOW FOR EVERYONE, INCLUDING YOUR FRIENDS THAT TRAIN AT G - - -S AND HAVE BEEN WISHING RESULTS!

Yo- "SHARE THE PAIN"

ALL SATURDAY AT 10 FOUNDATION WODS ARE ON HOLD DURING THE OPEN QUALIFIER WODS. THE WILL RESUME AS BEFORE THE LAST WEEKEND IN APRIL.

THE OPEN QUALIFIERS ARE HELD FROM 11-2P ON SATURDAY AND THE HEATS WILL HOLD 8 ATHLETES AT A TIME. WE WILL RUN MASTERS AND SCALED ATHLETES FIRST. 

VOLUNTEERS AND JUDGES PLEASE SHOW UP AT 10:30! THANKS

A land without laptops

In a land far, far away information is gathered through simple human dialog and raw intelligence. The people are not bound to the prison of flat screens and ergonomic keyboards. They are not frozen in time as a display of optic euphoria sends their brain into an epicurean orgasm. The otherwise compulsive need to fidget with something and be busy all the time is replaced with a calmness and a total confidence amidst silence....

Well, that aint this place so let's get nuts and check out some sweet vids!

Give it time to load- it's in HD.

The History of CrossFit Games

http://pd.crossfit.com/games/video/Games_Open2011_ReebokRoadside.mov 

Warm Up: CF/BW


WOD
3 Rounds for time of
20 KB Clean and Press
30 Ball Slams (40/25)
400 Meter Run


STRENGTH/SKILL
Weighted GHD Sit ups   3x10

Weighted GHD back ext.  3x10


Mobility: Dynamic Stretch

HOW IS THE 1RST QUALIFIER WOD? IF YOU COULD DO IT OVER (AND YOU WILL...) WHAT WOULD YOU DO DIFFERENT?

 

For those who aren't competing for regionals...see you at Naggies;P

 

LET THE GAMES BEGIN

PLEASE NOTE SIDE BAR FOR THE COMPETITION WOD!

Warm Up: DYMO

WOD

20 Minute AMRAP

5-C2B Pull Ups

10-Ring Dips

15 OH Squats (95/65)

STRENGTH/SKILL

Extra Mobility: Coaches Choice

Mobility: Foam Roller

PLEASE NOTE SIDE BAR FOR THE COMPETITION WOD!

IT WILL BE POSTED FOR THE WEEK SO PRACTICE UP. ASK YOUR COACH TO GIVE YOU THE BETA ON EFFICIENCY AND STANDARDS- MAKE SURE YOU KNOW WHAT'S UP.

Ya Wanna?

Oh my, oh my whatcha sayin that you wanna-

It's okay if your scared cause you think ya competition's gonna, 

But don't quit, work it hard and there's no way that you a gonna-

So ya wanna get hot, wanna feel sexy,  you know ya wanna, wanna-

Then stop your whining, stop excuses, and just do it like Ladonna!

Warm Up: PVC/BERG

WOD

3 Rounds of 

30 Push ups

30 Squats

30 KB Snatches (53/35)

*Chest to floor push ups no hands release

STRENGTH/SKILL

Tabata Row

Mobility: Trigger Point

ATHLETES MAKE SURE TO REGISTER HERE BEFORE SUNDAY 3/20 AT 6:59P.

Also, all athletes competing in The Open Qualifiers, please consider the following:

Attempt at least a light version of the Competition WOD Wednesday and do not over-train by doing the competition WOD RX'd AND the CFR WOD. Go 70% on Thursday, light stretching maybe rowing on Friday and get ready to rumble on Saturday. It is optimal for you to claim Sunday as a rest day so you can go hard every Saturday and make it count. Drink plenty of water throughout the week, eat clean and recover like a champ.

Human Potential

This little southern bell is a perfect mix of "sweet" and "spicy". She does not know it yet, but she is already being scouted for future competitions. Talking to her wouldn't give much clue to her natural ability to do well in a WOD because she is so nice and extremely humble. Bad asses in this house are just normal everyday hard working people. Sarah is going to make that list very shortly...we're penciling it in as we speak.

Warm Up: CF/BW

WOD

5 Rounds

10 Pull Ups

10 Push Jerks (95/65)

50 Double Unders

STRENGTH/SKILL

Skill work-HSPU

Spend 15-20 minutes practicing Handstand Puch ups

facing the wall.

Mobility: Dynamic Stretch

HOW YOU'LL BE JUDGED DURING THE OPEN

ATTENTION ALL ATHLETES!

 

 Click here to see this link-

Athletes! If your schedule allows it, it's much better in person. Show up today to learn more about ensuring a successful experience during THE CROSSFIT OPEN. We will review guidelines, ethics, competition times, options, etc. Also you'll want to know how we choose our team! 

CROSSFIT OPEN REVIEW

WHERE: CrossFit RED

WHEN: SUNDAY 3/13 at 2p

ATHLETES, YOU MUST REGISTER HERE TO COMPETE

Oh yea, Check this out-

http://www.kjct8.com/video/27178311/index.html