Push NOW Pull

 Remember "The Goblin"? Yea, well MANDY blew it out of the water with one of the best times. Now shes hangin out with us learning how to do EVERYTHING well. If I were a girl, I'd be scared- but I'm already used to getting my but kicked from all the girls here at RED, so I'm over it.

Warm up: DYMO

S-WOD

Push Press

3-2-2-1-1

D-WOD

Tabata Deadlift

RX'd (315/205)

MOD 1 (275/175)

MOD 2 (225/145)

Mobility: Foam Roller

If you don't subscribe to the CF Journal, you should think about it. It's $25 for a year and will most likely change your fitness level and likely improve it by 25%. Here is a link that gives you even more to think about when you attempt your push presses on Thursday.

http://library.crossfit.com/premium/video/CFJ_Westerlin_PushPressWithCorrections.mov?e=1291863643&h=87604913bad1e589e6742e04b25efb14

Please think twice about skipping tomorrows WOD if you shy away from heavy strength training. These movements will make everything easier in your WODS. Don't think about eyeball bursting, butt clenching- all out, back breaking intensity. Get dialed into your form and its feeling good, then go for it. This is just one strength training moment in a lifetime of strength training- so protect yourself for the future. Now, by all means, if you are experienced, dialed in, doing progression phases, then GO FOR IT!

Hot In Herre

 As Winch Nasty pushes Derek for a little more ROM- his floor pumping moves to Nelly's "Hot in Herre" became a total distraction. Thanks for the drop, Winch.

Warm up: Traveling Dymo

S-WOD

Hang Squat Clean

3-3-3-3

D-WOD

3 Rounds for time of:

500 Meter Row

12 OH Squat (115/75)

50 Double Unders

Mobility: Stretches #2

What is your Deadlift? These are numbers to keep in mind-

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs
Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs
Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs
Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs
Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs
Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs

Courtesy of crossfit.com

State of Mind

Our man, Anthony- 52 years old and not holding back! He is not here to fart next to the fan or stare at women, he is here to change him self. His state of mind shows on his face...Thanks for you consistent dedication to your fitness, Anthony.

Warm-up: Body Weight 

D-WOD

5 rounds for time of:

15 pullups

15 push ups

150 meter run (6th and back)

S-WOD

DB Split Snatch

2-2-2-2

*2 reps per side for a total of 4 reps

Mobility: Stretches #3

YOU'RE ONE THIRD DONE!

 Here we are about 5-7 days into our second round of 24 day challengers and people are looking and feeling good...no, I mean GREAT. The challenge changes your mind, your body, your psychology, the perception people have about you. It affects your habits from here out and paints your record with  discipline and character. It shows that you actually care enough about yourself to spend money on  highly impactful products, throw away your comfort and stand strong amongst the pressures and ridicule of jokesters that give you crap about not havin a drink. It gives you a chance to take back control and earns you the right to have fun when it counts!

Do not see what us challengers do as a sheep-following buy-in for some magic pills and powders0- snake oil, my grandfather would call it. It's just good information for your body, just like a good book is information for the mind. Crossfit is good information for the body, sleep is good information for the body, water is good information for the body, good nutrition through whole foods and nutrient dense formulas is GOOD information for the body, the mind, the spirit. Make sure you choose good information for your body, mind and spirit. Think about it.

Lookin down the barrel of a Mt. Garfield gully. Gotta love this place.

Warm-up: PVC

D-WOD:

100 DB Clusters for time (35/20)

*Every minute on the minute perform 5 burpees

*20 min cut off

S-WOD

Good Mornings  3x10

Mobility: Trigger Point

Also, for those of you who haven't seen Return of the Dragon, here's a little sample. It's a must see for any Bruce Lee fans. The baddest muther that ever walked.

Bring it!

PB dares you to beat his 2k row time. It is not great but fair, and if you beat it he may try to beat that too, so make sure you beat it good and fresh;) 2k row- 7:01- girls equivalent is 8:01.

Warm-up: DYMO

2k row PR

5 min rest...Then-

WOD: "Return of the Dragon"

5 rounds for time of:

4 one arm push ups (alternate arms- ground/bench)

6 one arm barbell snatches (75/55)

8 daredevils (off set ring pull ups- eyes and chest)

10 one-legged box jumps (18/12")

12 kb windmills (35/18)

The shoes to get for crossfit...

http://www.againfaster.com/inov-8/

The perfect 4 BLOCK ZONE MEAL... 

4 slices free rage turkey from Fisher market,25-30 dried cherries, 15-18 Almonds.

Jeff, you have to!

If you think that Jeff H. should quit his job if they keep him from the 

Battle of the Best, then say "hell yea"!

Warm up: DYMO

D-WOD

6 rounds with w/ 1 minute rest between rounds.

3 min amrap

3 power clean (155/100)

6 push ups (with hands release at the bottom)

9 squats/ 9 ring dips

Do squats on rounds 1,3,5

Do dips on rounds 2,4,6

S-WOD

Bent over row   3 x 10

Mobility: Stretch and foam roll

Please check out our new front page and give us your thoughts. Does it still load slow?

CROSSFIT RED SITE

Battle of the Best is near

 Some classes are getting crazy- 20-25 at a time...give us your thoughts!

Warm up: DYMO + 30 push ups

S-WOD

Bench Press

3-3-3-3

*Increase load every set

D-WOD

"Helen"

3 Rounds for time of:

400 meter run

21 KB swings

12 Pull-ups

Mobility: Trigger Point

"Battle of the Best"

What does it mean to be the best? Well, it can be mistaken for quite simply being YOUR best. Try it tomorrow...try it consistently every day for the next week...next month...next 3 years. That is the attitude of the athletes that are showing up Saturday December 18th for the Battle of the Best showdown. It will be the years highlight at CrossFit RED and a celebration of all the hard work these male and female athletes have put in over the last months. These are the folks they may need to think about competing against in the 2011 games>

 

http://games2010.crossfit.com/blog/2010/11/rob-orlando-training-2011,946/

http://games2010.crossfit.com/blog/2010/11/interview-kristan-clever-rogue-vs-again-faster-thr,945/

Be there to watch and cheer you favorites on so they can thrive on your energy. When they are in the valleys of doubt, sucking wind and closing in, they will see you and prevail.

People you should expect to see performing-

1-Nate Beard

2-Cody Flemming

3-Chad Sullivan

4-David Weaver

5-Natelie Mclain

6-Sarah Francis

7-Jessica Lowdermilk

8-Josh Francis

9-Jeff Hodgson

10-Jeff Wilson

11-Isaac Toomer

12-Jeff Taets

13-Jana Bates

14-Andrea Ager

15-Sam Matthews

16-Adam Winch

17-Amber Peck

18-Erica Gardner

19-Tanya Quintana

20-Billy Foster

21-Jeremy Smith

22-Kirk Osborn

23-Randy Roman

24-Mary Beth Litsheim

25-Michael Merluzzi

These folks have continued to turn out consistent impressive performance in the daily WODs. If you are on this list and wish to be removed please contact Patrick. If you wish to be added to this list and feel you are competitive with the list of athletes above, please contact Patrick. Otherwise you will be contacted in the next few days to confirm your interest in competing. The event will be filmed entirely and the schedule is as follows:

Saturday December 18th

Check in at 8am, event starts at 9am. 

There will be 3 events with ample rest time in between with the last event at 2pm.

Please plan on providing your own snacks and hydration.

There will be a small ceremony after the event and recognition of top performers.
Spectators are allowed and are expected to bring excitement and cameras:)