CROSSFIT REDDING

Wednesday

Wednesday WOD's

6a, 9a, 11a, 3p, 430p, 530p, 630p

Dumbbell Snatch and Wallball shots really tested CFR's fortitude. But they all held their own. Good form, big hips and active shoulders made the 4rds that much easier. The kind of WOD that makes you really appreciate a good strength day. Excellent Job to everyone who battled through this one.

See ya' tomorrow...

Steph uses the baby bump for that extra hip drive.

Ryan ready and steady's before is next shot

 

That destructive siren, sloth, is ever to be avoided.  ~Horace

Tuesday

WOD's at 9a, 11a, 3p, 430p, 530p, 630p.

CrossFit Football at 530p.

Fundamentals at 730p.

FRONT SQUAT - 5 Good reasons to use it!

1. Allows for a more vertical back, therefore reducing the shearing force on the spine.

2. Superior back development by forcing the use of spinal erectors to maintain upright position.

3. Allows for lifter to get "back on heels" due to the counter-balance of the barbell and weight.

4.  Enhanced strength and flexibility in the fingers, wrists, arms, shoulders.

5.  Works to enhance the positioning for the Clean and Jerk, which is an advanced movement necessary to further develop athletic ability.

The key to life:

"HELPING OTHER HUMAN BEINGS BECOME BETTER THAN THEY ARE NOW!"

~Anonymous

Monday

Monday WOD's

6a, 9a, 11a, 3p, 430p, 530p, 630p

The Hidden Benefits of Exercise

Running is an important part of the CrossFit program. Most of us hate anything more than a 400m. Whether you are sprinting or distance running it is imperative that you integrate running into your life.

CFR recently became friends with SWEAT running club. Be sure to check their schedule to partake in some great running races. If you don't think you can race well you're wrong! Get out there and get those legs moving, you don't have to be the fastest just cross the finish line.

Running shoes are a waste of money

A fast start.

Runners just do it - they run for the finish line even if someone else has reached it first.  ~Author Unknown

Sunday

REST DAY

After the morning WOD and Stretching on Saturday morning, Larry and Josh from PIMANA held the first of what may be many WOMENS SELF DEFENSE seminars.  They did a fantastic job of sharing valuable knowledge that may safe a life.  CrossFit Redding thanks both of them for sharing their wisdom and making our community better.

 

Amanda gets rough!

 

Kick.......HARD!

 

 Master and Students.

 

Simplicity is the key to brilliance.

~Bruce Lee

 
  

Saturday

Saturday WOD at 9am.  Stretching at 10am.

Olympic Lifting 8am-10am with Jordan

There is NO 11am WOD this Saturday due to the Womens Self Defense seminar being held from 11:30am-4pm by Larry and Josh from PIMANA.

If you haven't signed up for the Nor-Cal Sectionals, you may want to do so as soon as possible.  They may be closing sign-ups pretty soon.  We HIGHLY encourage all members to give it a shot.  WOD's will be scalable, so don't worry if you're unable to do them as RX'd.

On Friday, we hit the 1x20 of Back Squats again and it appears that things are working.  Everyones squatting form is looking better and the loads are increasing.

We also threw in a bodyweight version of Fight Gone Bad, using Pullups, Pushups, Situps, and Squats.  

 

Congratulations everyone!  A job well done.

 

Late in the day, Vic decided to get in a 70's Big meal.  These items (Chimachanga and Coke) are definitely not on the South Beach diet, but it's working to help Vic in his quest to get to 200#.  One thing is for sure, he is getting VERY strong and now that he has a cool hat (thanks to Chris Lamm) LIFE IS GOOD!

 

 I saw a woman wearing a shirt that said Guess on it.  I said, Thyroid problem?

~Arnold Schwarzenegger
 
 

Friday

WOD's at 6a, 9a, 11a, 3p, 430p, 530p, 630p.

CrossFit Football at 530p

THE CLEAN AND JERK:  Though it may be difficult to master, the journey of learning the movements are well worth the efforts.  There are thousands of World Class athletes that use these movements daily to become the best at what they do.  Speed, Power, Balance, Agility, Coordination are a few of the aspects being used. 

Big Congratulations to Nate. He was accepted into the Smokejumper School... if his success was measured by his Clean & Jerk, he would be #1

ALSO:  Remember that Jordan has a Saturday morning Olympic Class so you can fine tune YOUR Clean and Jerk!

Don't be intimidated!  The more you practice them, the better you get.  Eventually you may get here......

If you don't have confidence, you'll always find a way not to win.

~Carl Lewis

Thursday

WOD's at 9a, 11a, 3p, 430p, 530p, 630p

CrossFit Football at 530p

Fundamentals at 730p.

Nor-Cal Sectional Qualifier is on March 27-28.  We HIGHLY recommend EVERYONE going and competing.  All WOD's will be scalable so that anyone can participate.  Regardless of your abilities, it is an EXPERIENCE.  You will be a better person when you leave there. GUARANTEED!!!

On Wednesday, we played with a 400m all-out sprint which was a nice precursor to the WOD that Bryan came up with long ago.  It had some FRAN overtones and involved Thrusters and KB Swings, without the "FRAN Cough". We thought it would be a nice one after the sprint.  Hope you liked it!

 

 

We can never get enough of these two!

Only those who will risk going too far can possibly find out how far they can go.

~T.S. Eliot

Wednesday

WOD's at 6a, 9a, 11a, 3p, 430p, 530p, 630p.

Tuesday was the First Class of Fundamentals 011.  We welcome all those that joined us.  Be ready to have fun.  CrossFit is WAY...more than just a gym.

You'll see!

Take a look at the picture below.  This is all you need to begin healing those aches and pains that come with the aging process and training hard. Yep, that's right; one or two LaCrosse Balls.  They look innocent sitting there, but they can OPEN a whole new world of performance.  Ask us to show you how!  All of the trainers are well aware of their effectiveness!

GET ON ONE ASAP!!!

 

Here are a bunch of CrossFitters from Saturday's Movement and Mobility seminar putting them to good use (Thanks Kelly Starrett). 

That which does not kill you, makes you stronger.

~Freidrich Nietzsche 

 

Tuesday

Tuesday WOD's 9a, 11a, 3p, 430p, 530p, 630p

New Fundamental Class at 730p

Team 011: we've almost had a years worth of athletes come through the CrossFit Redding Fundamentals  

Why strength? Strength is an important part of the CrossFit program as well as a necessary attribute to life. We should never take strength for granted.  We may be able to run a long distance or rip out 100 pull-ups; none of which are as important as the ability to lift or push heavy weights.  As we build physical strength, the ability to take on other tasks at lighter weights such as Fran or Grace become that much easier.

We will continue to work the squat, deadlift, and press on a regular basis at various rep schemes so that EVERYTHING becomes easier.

Check out StrongLifts

455# just waiting.....and those shoes look familiar.

He who suffers, remembers.

~Fortune Cookie

Monday

WOD's at 6a, 9a, 11a, 3p, 430p, 530p, 630p

In addition to the WOD we will be running a CrossFit Football based WOD 530p

New Fundamentals class begins Tuesday at 730pm.

  YOU BE THE JUDGE!

There is always room for improvement.

There are faults in the following video.  What could we do to become better?  Be critical!  Let us know in comments what you see.  

(Note: Slow time excuses..... Jordan was sick for two weeks. It was Colton's FIRST FRAN.  And Kevin is just OLD!)

The unexamined life is not worth living.

~Socrates