January Athlete of the Month

 

 Please stop by our rail of athletes in the front of CFR and read why choosing Claire as January's "Athlete of the Month" was the easiest thing we did this year. This fervent wife and mother of 3 will continue to blow your mind with her tenacious attitude in and out of the gym. She is 40 lbs. down and doing WODS rx'd with even more to prove to the world of crossfit. Keep it up, sister. This only the beginning!

Warm Up: CF/BW

WOD

21- Deadlift 255/155

400 meter run

18- Deadlift 255/155

400 meter run 

15- Deadlift 255/155

400 meter run 

12- Deadlift 255/155

400 meter run

STRENGTH/ SKILL

Plyo Push-Ups

3 x 10

*Use bumper plates or boxes to create platform at a

height that will cause failure by 10 reps

Mobility: Dynamic Stretch

MORE ON SECTIONALS- GET READY!

2010 Central East Sectionals

2011 CrossFit Games

The CrossFit Games Open begins Tuesday, March 15th

The six week worldwide competition is the first step in qualifying for the 2011 CrossFit Games in Los Angeles.

The CrossFit Games Open is a six-week competition that will begin Tuesday, March 15th at 17:00 PDT. This competition is the first step in qualifying for the 2011 CrossFit Games. Each week, one event will be announced each Tuesday, and everyone has until the following Sunday at 17:00 PDT to complete the event and record their scores.

There are two ways to compete:

1. Compete at a Registered Affiliate: Attend a workout session at a registered affiliate and submit your score for the affiliate to validate.

2. Compete Anywhere: Perform the workout as prescribed anywhere you can or want, and videotape it. Submit your score and upload your video.

We are developing a comprehensive website to handle the technical requirements of the worldwide Open. That website will go live the week before the competition. It will have robust registration, scoring, and reporting capabilities. If you're an affiliate, you will have the opportunity to Opt-In each week. There will be a few criteria that you must abide by, but generally you will have a lot of freedom over how and when you host the competition.

 Complete details are coming soon!

Get Ready To Rumble

Not to over-sensitize our favorite heckler/ GJ hero dude, but what a great image of concentration. If Siler had a moment, then it would equal exactly every moment he gets capped on camera. He is a shot away from famous and not just because he Wods like a praying mantis, but because he acts like one too. Eating his mates for lunch and studying his opponents like a stoned surfer scoping his last wave, Brad makes good for a crossfitter, better yet- a true redhead. Thanks for the spice you offer CFR, Spicoli. Now let's open those hips and elbows up and get full extension! You knew you were in for it!)

Warm up: DYMO

WOD

12 minute AMRAP

12 Hang Power Snatch

12 Box Jump (24/20)

STRENGTH/SKILL

Practice Rope climb skills

*Work as a team to hang ropes efficient and quick

* Spend 15-20 minutes working on both ascent and descent

of rope climbing technique.

Mobility: Foam Roller

GET READY-

Okay...we do our best to notify you whats up through this blog. It doesn't always get to you. Days run together, life gets nutty, excuses crowd the dance floor..whatever. There are many things to be aware of upcoming and this is our best shot at sharing for now. Let me explain-

DEFENDER SERIES- Saturday, 6p-7p get trained up to protect yourself as well as you take care of yourself. Top notch instructor training for self defense and close encounter tactics you don't want to miss. Free Promo class> register quick by emailing us and subject line: Register me for the clinic this saturday! Only 4 spots left! info@crossfitred.com

SECTIONALS: Starts mid-March, goes to end of April. Get prepared..there is only 4 weeks until the cameras are rolling. 2 days per week, for 6 weeks we will host a qualification day, ie: Tuesday, Friday filming heats for qualification 8 heats. You will compete in groups of 6-10 most likely.

You must be competent in all your basic heavy lifts. You must be competent in all your gymnastic movements. Your training should consist of daily WODS and secondary strength training along with daily mobility WODS (see below). It is okay to modify, but do not rest on that notion, PLEASE! Train hard, eat well, sleep well, recover and get your head straight. You want more inside scoop? email us at info@crossfitred.com and tell us: I'm competing, tell me more!

Follow this blog daily to win:

Am I sapposed to write my score?

This is supposed to be what you look like after a 461 Fight Gone Bad. It's not normal on many occasions to still even be alive or able to look someone in the face ever again after such a ridiculous score, considering your face would tear off at such speeds. We understand this from our mighty mouse, Lil J because we have seen great feats conquered in her grips. Congrats to her and all of our FGB athletes as they knocked some oldies off the board and set a new stage of standards.

We will be listing all athletes who have committed to Sectionals early next week. We will also be releasing all information regarding sectionals schedules and format of judging. Stay tuned for more great shots as all our incredible coaches and athletes prepare for battle in the 2011 Crossfit Games.

Warm Up: PVC/BERG

WOD

Run 800m
10-Box Jump (24/20)
20-Pull Ups
30-Push Ups (w/Hand Release)
40-KB Snatch (53/35)
50-Wall Ball (20/12)
40-KB Snatch (53/35)
30-Push Ups (w/Hand Release)
20-Pull Ups
10-Box Jump (24/20)
Run 800m

STRENGTH/SKILL

None

Mobility: Trigger point

SATURDAY FEB.12 @6p- LAST DEFENDER SERIES PROMO

Folks this will be a sell out series. Learn from our best "boys in blue" on hand to hand self defense including weapons control, escape awareness, fit to fight, and more. Only a few spots are left so please email us at info@crossfitred.com to register for this free clinic. The clinic this Saturday is FREE from 6-7 and special pricing for members and non members will be discussed then for the continuation of the 6 week Series. Please write in subject line- register me;)

Fight Gone Sunday

 

 There was only one issue with today's "Fight Gone Bad" WOD...

well, maybe it was the fact no one other than US really benefited.  Next time it will be different and much more impactful. September support..remember the troops!

That's okay though. We are getting practice and breaking serious FGB barriers. Our athletes are getting beyond ridiculous with there numbers. We'll let you check new PR's for yourself. The thing is...it's all about doing your best and that's what we do...best;)

Warm Up: CF/BW

STRENGTH/SKILL

Split Jerk

3-2-1-1

WOD

On the minute for 20 minutes 1-Squat Clean

*Use the same weight for all 20 reps- this should be at least 85-90% of your 1rm squat cleans

* Pick the heaviest weight you can do for all 20 reps

Mobility: Dynamic Stretch

Packed House

This pic doesn't quit do our point justice, but those who Wod together at Noon, 4:30, 5:30 know whats goin down. It's all goin down. Sompin's goin down. Possibly the roof...it's a packed house. We love packed classes. We also love open gym, we also love small classes. What ever the case may be, get to love it. Just make it yours. Go hard, go easy, go light, go for a PR, go for the sake of just say you came today> just GO! Many of us are injured right now...are we doing things wrong?  The answer is NO...we are just going for it, and now we have to therapy and rest so that we may GO once again soon.
So, come on...let's GO. Hope to see many of you dressed very warm to GO SNOW shoeing at 9am- meet at RED;)

Warm up: Coaches choice

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

Stretch afterwards

Save Me

Its too bad we don't have more fun training here at RED. As you see on this poor woman's face, we have a terrible time during our workouts and I have other shots to prove our lack of results. I think it's time to order Men's Fitness and Shape Magezine so we can get some hints and figure this thing out>

Warm-up: DYMO

WOD

50,40,30,20,10

Abmat Sit Ups

Push ups

Step ups (20/14)

*Chest to floor push ups NO hand release

STRENGTH/SKILL

Bent Over Row

3 x 10

Mobility: Foam Roller

YOU GOTTA BE KIDDIN ME...

http://www.mensfitness.com/fitness/general_fitness/844

This is what some folks are still reading. Let's reach out and save some people. Tell one person you know (that still reads this garbage) about how crossfit has changed your life and tell them to go to the nearest box as fast as they can. It's time to throw away the 90's.

ALSO: For all you gymnastys- Josh Francis has worked a special ongoing invite to Colorado West Gymnastics for Monday nights at 7p and Saturday afternoons at? (have to ask Josh).
For all of us Crossfitters at RED the price is only $10 a session- no commitment.
Waddaya say?? This coming Monday night? YEEEEP! Maybe we will move like this guy afterwards>

It Aint Easy, Baby

 Nick Peck knows that it aint easy getting to warrior status. He, however has proven through hard work and dedication that ALL THINGS CAN BE DONE! There are many exceptions of course, but let's stay focused: You want C2B pull-ups: done, 3/4 bodyweight cleans: done, incredible endurance: done, wrist, ankle flexibility: done, strong back: done, bullet proof shoulders: done. There are just a few things you must remember to obtain these great crossfit achievements or more in a lifetime:
1) Work hard to attain your goal, 2) Never give up, 3) Believe IT CAN BE DONE!

Warm up: CF/BW

WOD

2008 CF Games Sunday WOD

30 Squat Clean & Jerk (155/100)

STRENGTH/SKILL

Pistol-Single Leg Squat

"Skill work"

Pistol on box

Pistol holding bar

Pistol- band supported

*Spend 15-20 minutes working on different variations

and scaled versions of the pistol

Mobility: Trigger Point

Direct from crossfitgames.com>

Greg Glassman, CrossFit CEO

2011 CrossFit Games

More Information About the Open

Greg Glassman Weighs In, More Details Are Announced

CrossFit CEO and Co-founder Greg Glassman has raised two goals for the CrossFit Games process. He wants to find the fittest man and woman in the world, while making the process as inclusive as possible. In his words, the goal is to "dig to the bottom of the well, and come up with the best." The CrossFit Games Open is the first step in this intense and extensive process.
Some have raised concerns about cheating in the Open, but Coach doesn't think there's going to be much of an incentive for it. Any athlete who wrongfully makes it to the Regionals, will quickly be shown to be a fraud in competition. Who wants that?
This year, there are 17 Regionals throughout the world. The top 60 men and 60 women from each region during the Open will advance to Regional competition. Similarly, the top 30 teams in each Region will advance to Regionals. For each age bracket of the Masters, the top 20 men and top 20 women worldwide will advance to the Games with no Regional competition.