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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

Strength Follows Structure

Weaver shows the proper athletic lumbar posture for a strong KB Snatch.

Warm up: PVC/BERG + Light Power clean review

WOD (1/2 of The 5th Qualifier)

10 Minute AMRAP

5 Power Cleans (145/100)

10 Toes to Bar

15 Wall Ball (20/14)

SKILL

5 Minute Handstand facing the wall.

*Every time you have to come off the wall

you have to do 15 Hollow Rocks

Mobility: Dynamic Stretch

The 5th Qualifier is posted! Check it HERE to get more info.

Helluva Team

Warm up: BERG

+ Light KB Snatch technique

Partnered WOD

7 Rounds

1 minute KB Snatch (53/35)

1 minute 180 Degree Burpee

*Use a running clock for this WOD,

total 14 minutes. Partners switch movements every minute.

*Score total Burpees and KB Snatches completed.

*Use a tab to keep score for each movement- no transition time allowed.

STRENGTH

4 X 250 meter row- rest either 1 minute or between partners attempts

*Go all out- record all 4 attempts.

Mobility: Band stretches off the bar

Wearing the Colors

We are always so psyched to see you wear our "old" gear in or out of the gym. We know that shirts have been long awaited and to say the least- a frustrating issue. However, careful measures are going into place to make sure we have a solid apparel line for the summer, fall and winter of 2011. Hang with us, we promise, you'll be wearing our colors soon! Oh...have fun with this little doosie;)

Warm Up: Coaches Choice

WOD

250 Meter Row

50 Pull Ups

400 Meter Run

50 DB Push ups

500 Meter Row

50 KB Swings (53/35)

800 Meter Run

50 Ball Slams (40/25)

*For DB Push ups, chest must touch the corner of

the rubber hex to complete a rep.

*If you need to scale the Push Ups, simply use a bench, box, bar

without the DB's but make sure your chest touches the apparatus each time.

STRENGTH

Finish with 2 minute plank on each: front/right/left sides.

Mobility: Assisted Stretches

*Please submit shirt ideas you'd like to see; phrases, pics, material, etc.

We'd love your input as our next shirt is already in design and ready for print.

*Congrats to all the athletes that have pushed so hard in The Qualifiers. This last WOD was a great test of mental endurance, physical strength and skill and total movement efficiency.As usual, CFR kicked ass and placed names on the board.

Check here for our incredible athletes score placements>

http://games.crossfit.com/athletes/teams/crossfit-red

Fun With Comrades

Pain and suffering is the porthole to comradeship. Laughing about it afterward is the celebration we live for.

9a- SHARE THE PAIN

"Winch Says..."

Tomorrows Schedule- 11a-2p OPEN #4 WOD

10 Minute AMRAP

60 Bar Facing Burpees

30 OH Squats (95/65)

10 Muscle Ups

Color Me Bad Ass

Jerry; focused and determined. Making a momentary mark in his life that states "I am more alive than ever".  That is the feeling that we cherish and we can only hope you find it here at RED every day, smack in the middle of a WOD. Pass it on, because it feels so damn good.

Warm Up: PVC/BERG

WOD

3 Rounds

20 Squat Snatch (95/65)

400 Meter Run

SKILL

Accumulate a total of 3 minutes of Hollow Rocks.

Record total time (including rest) it takes to reach 3 minutes

of quality Hollow Rocks.

Mobility: Dynamic Stretch

MAXIMIZE YOUR RESULTS

Mass Impact
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 ImpactTM 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 ImpactTM helps maintain ATP levels for cellular energy and to preserve muscle glycogen, which promotes muscle mass, volume and strength.*
SustamineTM
This powerful ingredient supports rehydration, energy replenishment and muscle recovery.* Research shows that SustamineTM supplementation results in improved performance and promotes protein synthesis, inhibiting muscle
breakdown and reducing muscle tissue damage.* SustamineTM also improves water and electrolyte absorption.*

ASK YOUR FAVORITE CFR COACH TODAY TO GETCHA  SOME!

Beautiful Warrior

It is said that a True Warrior is anxious during down times, ready during bad times and training, all the time. Mellisa is nothing short of a beautiful warrior, preparing for her return...all the time...getting stronger than ever.

Warm Up: DYMO

WOD

10 Minute AMRAP

3 Push Press

5 Ball Slam (40/25)

* Go as heavy as you can with the Push Press

Use strict Push Press standards- No Jerking it!)

SKILL

2 minute working on each position

Middle Split

Left Leg Split

Right Leg Split

Bridge Ups

* See gymnasticswod.com 4/6 entry for video and pics

Mobility: Trigger Point

CF OPEN WOD #4-

10 Minute AMRAP

60 Bar Facing Burpees

30 O.H. Squats (120/90)

10 Muscle Ups

Please see crossfitgames.com for standards and prepare your body, mind and soul for performance at CrossFit RED this Saturday at 11am. This ones going to be great!

A Strong Desire To Change

“Change is the essence of life. Be willing to surrender what you are for what you could become.”

Sitting now at 7th in the Region as an affiliate; It is all because of a strong desire for many to become better. To become better we must change who we are, and it is a pleasure to see such a thing. Thanks to those who inspire us simply by their will to become the best version of themselves.
GO TEAM RED!

 

Warm Up: CF/BW

WOD
7 Rounds
15 KB Swings (70/53)
150 Meter Run

STRENGTH
Strict Pull Ups
3 x max reps

* Rest as necessary between sets. No kipping;)

Thank you again for such a great event at CF Junction this Saturday. What a city this will be with such teamwork between 2 great Crossfit affiliates. Thanks Tyler, Amy, Chad, Thom, Jeremy and all the other athletes, coaches and judges that helped pull this thing together. You guys rock!
CF RED HEADS- AS ALWAYS......;-))

WTF

CrossFit? No...weirdfit and youngcut. This is not the image we want for our kids, but it is inspirational, totally messed up and makes us want a six pack. Just don't  get caught up in hype. if you want a six pack this year, crossfit consistently, eat paleozone 80% of week and do your 24 day challenge protocol. Don't mix in BS body building in the back of the gym to get more mojo. Our programs will take you to the next level- just get ready to bring your best.

Warm Up:  PVC/BERG

WOD
5 Rounds of
5- Thrusters (95/65)
10- Supine Ring Rows
15- Push Ups
20- ABMAT Sit Ups

*Push ups are hands to floor- no hands release

STRENGTH/SKILL
Hang Squat Snatch
3-3-3-3-3 or just work on PVC Skill

Mobility:
Dynamic Stretch

On your recovery days, make sure you consume more water than normal to flush your muscles
free of toxins. Roll out, trigger point with a lacrosse ball, do some active recovery stuff like a trail ride, read a chapter in the book you're trying to finish or get one that inspires you. What ever you do, get better and get ready to get more better. This is down time to prepare you for go time. Don't waste it.