Gimme Those Delts!

 

Any day, any way I would take those delts! Wow! What a figure this woman has...and if you think it stops there, you should watch her WOD-seriously-5 unbroken muscle ups?...and oh yeah, there's more...check out her drivers license. Afraid to compete against her in the masters division?- I'd be afraid to compete against her in ANY division. There is one competitive character flaw though...Mary Beth actually is more into encouraging others all the way til they finish their WOD instead of acing like she won a gold medal afterwards...oh wait, maybe that's not a flaw;`] 

Keep an eye on this crossfit supafreak.

Warm up: PVC/BERG

WOD

Bench Press

5-5-5-5

STRENGTH/SKILL

Partner Row

500

400

300

200

100

Each partner rows each distance. 

Clock runs the entire time so make transitions fast!

Mobility: Foam Roller

Got knee probs? Listen to Kelly

I SEE RED

If you were there, you know that Rankle was a mf'er. There was a lot of noise, a lot of bouncing weights, falling bodies, jumping booties, sweaty buddies and gasping, chilly runs (not chili runs, Jeff). It mostly ended with you on the floor, very proud of yourself and your comrads for actually finishing without meeting Pukie. It is important you read our credo if you haven't already...the reason we named our gym CROSSFIT RED. You might feel that way after todays WOD;)

Warm up: CF/BW

WOD

3 Rounds for time of:

6 Muscle-Ups

30 Wall Ball (20/16)

12 HSPU's

15 Power Cleans

STRENGTH/SKILL

MB Abmat Sit-up throws

3 x 20 (20/16)

*Anchoring feet is ok. Can throw to a partner or

against the wall. Use an abmat.

Mobility: Foam Roller

CFR CREDO

Reluctantly, I press myself out of the car.

Intimidated by the WOD, I walk through CrossFit RED’s door, heart pumped.

At first glance everything is unnerving.

The whiteboard chicken scratch earns a placid zombie stare.

I see the prescription and get butterflies- the smell of doubt disturbing.

We start to warm up as if preparing for an event- maybe even a rumble.

The energy turns from giddy to serious.

Thumb locked and ready to time us, our captain yells “3,2,1, GO!”

It starts raining weights and the music blares.

I am trying to stay at ease and pace myself- but something is happening.

Faster than expected, I am losing ground- losing my calm.

My head is buzzing and my adrenaline is peaking sooner than anticipated.

It is all becoming surreal, and my world is turning RED.

I question whether I can finish, but I am beating my last time by 2 minutes!

My lungs are bleeding RED, I know it- and my muscles want to give up.

My body is going stronger somehow, but I feel my face turning RED.

My eyes are seeing spots- at first black, then RED.

The Clock laughs at me as I stumble to my next move in slow motion.

Finally, the RED rock is in my peripherals as I run my last route and fall inside the door.

I scream “TIME!” with just enough air to sound like a beat animal.

Limbs pumped like rubber tubes and lungs still going like a turbine engine,

I gasp with a grin.

It is all over, but I keep seeing the one thing that won’t leave my eyes.

It is the color of my veins pumped, my face flushed, my shins marked.

I see the color of the courage and bravery that fills the room.

I see the color of our flag and the blood shed in name of our country.

I see the color that gives power in both love and war.

I see the color flashing before my eyes... as if to announce- “VICTORY!”

All around me...

I SEE RED

DEAL

Sorry about the missed post yesterday, Redheads. Certainly, we have learned to adapt and overcome such small inadequacies such as a missed post. As crossfitters, we deal with things like this like we handle running out of bar collars, or having to use a DB instead of a KB...not having enough cups, having to run to meet our bar or encountering defeat within multiple attempts of a lift. These are the qualities of a crossfitter...to say "It is what it is" instead of "It's not fair". This is why we love accountability. Because it suggests what no one is willing to- Are you going to whine about it, or just do it?

Warm up: DYMO

WOD

Deadlift

1-1-1-1-1-1-1

*Warm up as needed then complete 7 working sets.

Increase load each set to reach a new 1rm PR.

STRENGTH/SKILL

NONE OR- Work on Double Under Technique

Challenge- DU reps in 2 minutes

Mobility: Trigger Point

WATCH THIS-

I was jailed to the couch while trying to break a pain-in-the ass 24 hour fever and came across the opportunity to watch this ultra cheesy, but perfect fight film. I would have embed it against my well known tech-retarded handicap, but it wouldn't allow me. Maybe that saved me another rise in fever. Actually, I'm pretty sure this film broke it with the "every man wants to be a fighter...including me" inspiration I got on the last fight.

Hope it inspires you to watch it on some cold, gray, beatdown afternoon> http://www.youtube.com/watch?v=dhVthow3e-Q

The Tangler

 This may be a confusing picture so let me explain. It is a comic book take on our young superhero, Chad being directed and positioned by Celeste. I cannot say that there was any real professional fitness coaching going on here, I think it was in preparation for a spoof depiction of an Olympic rope tangler. I'll leave that up to you to figure out because shirley it must mean something. Pretty cool shot though.

Warm up: CF/BW

STRENGTH/SKILL

Back Squat

5-3-2-1

WOD

3 Rounds for time of:

10 Power Clean and Push Jerk (135/95)

25 Wall Ball (20/10)

Mobility:  Dynamic Stretch

Courtesy of Crossfit.com todays post>  

http://media.crossfit.com/cf-video/CrossFitJournal_SEALFIT_Evolution3_PRE.mov

PR CITY

You might want to see this. It's technically a superhero caught in his act of doing Fran in a hurried state... 2:21 to be exact. Chances are, he will refine his energy to a sweeter score but don't say I said it. No need for names or even additional cute comments. It is what it is...just drop your jaw and take it in.

WOD 

WINCH STINCH

-SURPRISE

HAVE FUN EVERY ONE!

I'll spot you!

If you see a weirdo crawling under you during KB Swings, it's just one of our cam kids(me) trying to get some cool shots of you tearing through the air with violent moves. During this pic with Tawni, the KB slayer I actually crawled out from beneath the stall mats to capture the essence of her full extension. Nice work, Tawni- Queen of the morning birds.

Warm up: DYMO

STRENGTH/SKILL

Hang Squat Snatch

3-3-3-3

WOD

2000 meter row

rest 5 minutes

1 rm shoulder press

* use 3 to 5 sets to work to a 1rm

Mobility: Dynamic Stretch

I thought you guys would like some good advice on how to handle yourself while lifting. 

Here it is >

And finally, the dumbest thing you could ever do at the gym... unless you want to walk crooked and look like a moron that can't catch anything.

I LOVE GRACE

Just because my favorite girl in the world is waking me up at night, doesn't mean our empty shirt rack needs to any more. Most of us sported the last CFR "Rest when you're Dead" shirt with pride, and of course our "I Love Fran " shirt is magic. We will do a re-release of all of these soon, I promise! This next design, I believe will start a raving, chaotic cult of CFR t-shirt boasting freaks. Our goal of course is to rival all of the incredible creative showmanship the rest of the CrossFit community displays consistantly. CFR is special and so is our message...you'll see it in our next batch of tees. Be the first to get one- released before Feb...stay tuned;)

Warm up: CF/BW

"Rankel"

20 Minute AMRAP of:

6 Deadlift (225/155)

7 Burpee Pullups

10 KB Swings (70/53)

200 Meter run or row (run from Door to 6th street alley and back)

STRENGTH/SKILL

NONE

Mobility: Trigger Point

 

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

ZONING?

Zoning can be hard. So can Paleo-ing. So can scrabble. It all depends on whats on the line. Most people don't zone because they never DECIDE to. A decision means having a decided heart and following through with honor to yourself. Zoning your food really isn't that hard, it just takes a little prep and practice. Here is a link that has a great breakdown of Zoning your food..not neccessarily Paleo style though. You have to mod your foods a bit to dial it into the Paleo Zone. ZONE ME

PS- Great Comment board on the last post. You guys are full of more sup[port than your are BS.  I guess Innov8's win the award for most desired CF shoe at CFR. Get some! http://www.againfaster.com/inov-8/