The Countdown

 The "Battle" was a display of courage from the people that show daily at RED simply for their health and sanity. Both the competitors and the judges are every day average people giving above average efforts and showing off their above average training results. Above, Melissa encourages Billy after a 15 minute performance that would kill most 42 year-olds that don't crossfit. It just made Billy stronger though and that got Melissa more excited about her own potential. What a powerful trade off.

Warm up: CF/BW

WOD

5 rounds on the 5 minute interval

 2 rounds of:

10 wallballs (20/14)

15 ballslams (20/14)

10 box jumps (24/20)

*Record time to complete each round of 70 reps. Score is total working time of all 5 intervals.

*Last done 7/21/10

STRENGTH/SKILL

Slo-Mo GHD hip extensions 3 x 12

No swinging- maintain complete control of motion both up and down

No pause at the top- shoulders slightly above the hips

Mobility: Trigger point

ON THE BOOKS-

INDEPENDENCE BOWL- Tonight (Monday) at 5pm (EST) Air Force and Georgia Tech go to battle in the V-100 independence Bowl. Why do we care? Well, a few of us like Air Force... a lot, and a few of us hate Air Force... a lot...and a few of us dont give a rat, but can't wait to see our famed Advocare logo all over the place. Advocare encompasses excellence and helps us daily deliver our best performace. Hope you get a chance to watch the game!

Here are the details on that particular bowl: http://independencebowl.org/

Here is the rest of the bowl game schedule

http://ncaafootball.com/NEWS/tabid/1237/Article/214034/ncaa-football-tv-listings.aspx

2011 WOD- Want to celebrate the New Year with us? Well, we might see each other on the eve of the New Year, but just in case we don't- we will be running our tradition of our New Year WOD 2011 on Saturday at 9am, Sunday at noon and a few loose gamers will get together Monday to get it done through the middle of the day at some point. Most likely at 9am and 2pm. If you are away for New Years and want to do 2011, then just visit Saturdays post and you can save it for the perrrrfect day;)

See you this week though!

24 DAY CHALLENGE- We will be hosting a 24 Day Paleo Challenge clinic Monday the 3rd at 7:30pm to get you guys plugged into healthy, clean living for 2011. Lets cut the fat together with a disciplined 24 days of cleaning out the pipes, dialing in the metabolism and creating new habits. Watch you crossfit performance go to new heights!

MERRY XMAS!

Merry Christmas to everyone from 

CrossFit RED- We are so thankful to have you in our lives! Try this WOD at home to 

keep your body movin-

Open a gift, do 1 burpee

Eat something, do 2 burpees

Be thankful, rest

Repeat throughout the day. Take pictures;)

See you next week!

12 Days of CrossFit

As CD pumps out a riveting pace in this second WOD, she proves that a 42 year old body can keep up with the young pups, but it is the mind that takes it there with unprecedented style. She earned 4th Place in the females and didn't fail a single rep. What an example of excellence!

Warm up:  DYMO
 

STRENGTH/SKILL

Jingle Bells (kb work;) 3x- 5 swing, 5 goblet squat cleans, 5 Kb walking swings (180 during swing to transition back) Use what ever weight you need to find a flow.

WOD

"12 Days of CrossFit"

On the first day of CrossFit, my true love gave to me...

1 Deadlift 255/175

2 Ring L- Pull ups

3 Skin the cats

4 KB Snatches 53/35

5 KB Swings 53/35

6 PVC Burpees

7 C2F Strict Push-ups

8 Mountain climbers

9 Strict Abmat Sit-ups

10 DU's

11 Split-Lunge Wallball(split lunge instead of squat)

12 Turkish Get-ups 35/26 kb

* 25 minute time cap

Progress through the movements just like you would sing the song~

1 Deadlift

2 L-Ring pull-ups, 1 Deadlift

3 Skin the cats, 2 L-Ring pull-ups,1 Deadlift,  ...etc.

Mobility: Dynamic stretch and roller

Have a Merry Christmas Everybody! Please read Mondays Post to claim your gift to pass on to others. We are so thankful for those of you who have thought of us this xmas and we just hope you all are safe, healthy and happy.

CROSSFIT RED HOURS THIS HOLIDAY ARE AS FOLLOWS:

Thursday 23rd - open regular hours

Friday 24th - closed
Saturday 25th- closed
Close at 5:30 NEW YEARS EVE (Friday)

SATURDAY-NEW YEAR WOD;) 2011

Virgin competitor...not really

Isaac takes the Battle beatdown with aces up on this shot. After setting a steady pace in both the first and second WOD, he found a fight waiting for him at the gates of the third exercise in WOD #3. His usual DU warm up looks like a large plane propeller before take off, but this time his calves were smoked like salmon and the rhythm of the rope was lost. Kudos to his placing second, however in "The Battle of the Best". It was his first officially "judged" competition, but certainly not his last.

Warm up: PVC/BERG

WOD

"Lynne"

Max Reps BW Bench Press

Max Rep Pull ups

Move directly from Bench Press to Pull ups

*Kipping pull ups allowed

STRENGTH/SKILL

GHD Sit ups

3x20

Foam Roller

Check out our previous post to review our gift to you. This is our best way of saying Merry Christmas. Ohh! We do have one other way of getting you into the spirit. Check out our new Holiday video! Also found on the main crossfitred.com site. -Shotty film, amature video software, scarce material, copyrighted music probably, but the athletes busting their butts in this video just show the nature of who we are. Nice work, guys!

This is a great shot that displays the progression of speed and motion that transpired in the first WOD at Stocker Stadium with Clean & Jerks. Roman, Sjolund, Smith, Taets, Toomer, Weaver, Wilson, and Winch were all in this line up and blowing through it like a turbine engine, only to meet up with a soul sucking 400 meter run and a follow bear crawl from hell.

Warm up: DYMO

STRENGTH/SKILL

Snatch Balance

2-2-2-2-2

WOD

2 Deadlifts on the minute, every minute for 10 minutes.

*Go as heavy as possible

Dynamic stretch

YOUR GIFT

The new year holds a gift for us- It is called "The future". Last year had a gift for us, it is now called "The past". Right now is the greatest gift we can embrace- it is called "The NOW". As cliche as the term "The NOW" has become, I believe that carpe diem is still and always will be one of the true secrets to happiness. We are met every day with the opportunity to become extraordinary or to stay ordinary. We have on our minds the pain of yesterday, the schedule of today, the pressures of tomorrow,  but are we thinking about the power that lies within "THE MOMENT OF RIGHT NOW"? Well, here is your challenge, and because of all the time references...it is certainly "for time". The time, is NOW... and you must take some action, NOW.

Use this comment section to give us 1 person that you know needs CrossFit. You think about them being here and would love to see them embrace it. Give us their name, phone # and even a little story about them and we will call them, wish them a Merry Christmas and tell them, that YOU have voted them "Most likely to accept the gift of CrossFit". We will give them ONE MONTH FREE of CrossFit starting in January in YOUR name. If there are special circumstances, we will be happy to listen and try to accommodate.

This is all about changing our lives and passing it on. This is what will transform our world now into the world we wish to see. In that mission, will we be fulfilled and feel that our lives have purpose, because we recycle the joy we live. Pass it on, crossfitters!

This is our gift to you. Do this exercise, and if your person joins us here at RED, you will get a copy of THE POWER OF NOW by "ECKHART TOLLE". This is only available to those that read this blog and reply to it.

3,2,1, GO!...

Back to the Grind

Saturday, the blood sweat and tears of champions stained our rubber mats. 

A fully edited video is in the works.This is just a little preview...

Warm up: CF/BW

STRENGTH/ SKILL

3 position clean & jerks 4 sets

High Hang, Above the Knee and ground

*Jerk at the end of each set

WOD

21,15,9

Power Snatch (115/75

Wall Ball (20/12)

K2E

Trigger Point

Saturday, two warriors surfaced after an incredible competition of athletic capacity. At CrossFit RED, we feel comfortable claiming a higher standard of fitness and one that is well above most fitness facilities member per member base. We also feel comfortable (not in a cocky but confident way;) stating that our top 25 athletes that competed this weekend are some of the top athletes in all of Grand Junction, the Western Slope and even Colorado. All the athletes did awesome and hopefully are inspired to continue the training for future competitions. Your journeys have just begun, athletes, so keep doing what got you here.   The two that came out on top did an amazing job cruising through the workouts with grace, making them look only a little more than effortless. Samuel Matthews and Natalie Mclain were crowned fittest at RED. CONGRATS, GUYS! YOU ARE>>>THE BEST!

Thank you again to all of the volunteers that made this event possible. From judging to organizing to coaching to providing food. We are very thankful and grateful for you guys.

SEE YOU AT 9!

A look through the lens at a busy gym, getting it done and manifesting results.

~TODAY IS THE DAY WE INSPIRE PEOPLE~

"BATTLE OF THE BEST"

To remind you-

Heats for the all events are based alphabetically and as follows:

Females

HEAT 1

Andrea Ager

Jana Bates

Kerri Beinlich

Celeste Detwiler

Sarah Francis

HEAT 2

Toni Lee

Mary Beth Litsheim

Jessica Lowdermilk

Natalie Mclain

Amber Peck

Naomie White

Males-

HEAT 3

Nate Beard

Chad Sullivan

Josh Francis

Billy Foster

Austin Mullenix

Michael Merluzzi

Kirk Osborn

Samuel Matthews

HEAT 4

Jeff Taets

Isaac Toomer

Derek Sjolund

Jeremy Smith

Randy Roman

David Weaver

Jeff Wilson

Adam Winch

SCHEDULE- print if you want-
Weigh ins at 9- over by 9:30

There has been some confusion on the point system, so rather than prolonging the pain, we simply release and adapt! NO POINTS! Instead we will do modification penalties.

MODS ON FIRST WOD
1st mod from 185/115 to 165/105 is a 1 minute penalty, 2nd mod at 145/105 is a 2 minute penalty

Warm up is up to the athlete and starts at 10a.
First Heat starts at 10:10- cut off is 10 minutes.
Second Heat at 10:20...and so on.

WOD #1
5 Clean & Jerk (ground to overhead lockout) -no rep if no lock out.
400 meter run-  run from your bar to your coach standing in line with their bar on the bear crawl line.
100 meter bear crawl- start behind the line and palms must hit the ground

Head back to CFR and be set up for wod #2 by 11a. Go over rules, standards by11:15
First WOD starts at 11:20 and heats interval every 20 minutes.
Make sure your box is set up for chin up and bar is set up with your weight.

HEAT 1- 10:10am

HEAT 2- 10:20am 

HEAT 3- 10:40am 

HEAT 4- 10:50am

MODS ON SECOND WOD
no weight mods, full extension on all moves- 2 warnings until we start to repeat counts...1,2,3,4,5,5,5,6,7,8,8,8...etc...get the point?!

WOD#2
5 Pullups- chin clears bar, arms fully extend, no butterflies
10 Push Press 75/55- warnings if you jerk or just press, then repeat count if no response, full extension with ear showing---warning, then repeat rep if no head through.
15 Front squats-75/55- warning if you don't pass 90, the repeat count, full extension of hips, no squat clean counts.

HEAT 1- 11:20am

HEAT 2- 11:40am

HEAT 3-12NOON

HEAT 4- 12:20pm

NOON TO 1- EAT SOME FOOD!

MODS FOR THIRD WOD
NO mods for rowing, SU's or DU's- 1 minute penalty for a 10 lb weight drop in tire drag, no mods for push ups, 1 minute penalty for kips on HSPU and a 1 minute penalty for added abmat.

WOD#3
500 meter row
250 SU's
125 DU's
60 ft tire drag- must be hand over hand, pulled across each line before you move.
30 H2F push ups- hands fully extended to your side targets between reps, hips or knees cannot hit floor
15 Burpee HSPU's- hips fully extend, must clap, head must touch target (ground/abmat) on HSPU  and must return to full standing position before returning into burpee. TIME!

HEAT 1a- 1pm/ HEAT 1b-1:10pm

HEAT 2a- 1:20pm/ HEAT 2b- 1:30pm

HEAT 3a- 1:40pm/ HEAT 3b- 1:50pm

HEAT 4a- 2pm/ HEAT 4b- 2:10pm

CEREMONY AT 2:45, THEN WE CHILL!

See you all then!