CROSSFIT REDDING

Monday

Monday WODs

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

Barbell

10a, 430p, 530p, 630p.

The CFR Blue Army headed south to the Sac-Town Throwdown on Saturday.  As most of you know, The Northern California region is packed with amazing athletes and is known as probably the toughest region on the planet.  Well, most of those Nor-Cal athletes showed up at the Sac-Town Throwdown and the competition was fierce!  The CFR Team of Brittany, Terah, Vic, and Jordan battled hard, but unfortunately did not make the final 8 teams to compete on Sunday.  

The level of athlete in this Sport of CrossFit is elevating at an exponential rate.  It's a continual evolution of shoring up weaknesses and at the same time get stronger at everything your already good at.  We found a few weaknesses this weekend that we'll be shoring up!  

Once again, a huge thank you goes to our CFR athletes for laying it on the line at these competitions.  Also, much gratitude to the CFR Army that made the trip down to cheer them on.

The Athletes

Brittany, Jordan, Victor, Terah

The Army

Paul & Michelle, Melissa, Travis, Bryan, Kevin, Lisa, Andrew, Bryan, and (CT & Renee- not in pic) and Naomi (taking the pic)

On another note and on the other side of the country in Oldsmar, Florida; Barry Nobles takes 3rd place (far right) at USABMX national on Sunday.

Who is Barry Nobles? And how does it pertain to CFR and CrossFit?

Let us explain.  Barry Nobles is an Elite BMX racer that is an Olympic hopeful for 2012.  Kevin has been working with Barry for about 4 months establishing his strength and conditioning program for the 2012 race season and has incorporated CrossFit into the training.  This was the first big race of the year and the 3rd place is a decent start to the season. There's much work to do, but the goal is to make it to the Olympic Games in London this summer. Good luck this season Barry!  Keep the train rollin'!

More info on Barry at BarryNobles.com

Here is the race if you want to watch. 

Barry is in Green on the far outside (gate 8).

 

You know what a champion is?  A champion is someone who's ready when the gong rings; not just before, not just after - but when it rings.

~Jack Dempsey

Saturday

Schedule Notice!

On Saturday morning, there will ONLY be a 9am CrossFit class and open gym for OLY lifters from 9-10am.

We will close promptly at 10am to travel down to the Sac-Town Throwdown to support our affiliate team of Terah D., Brittany W., Victor D., and Jordan A.

Friday Team WODs are always fun.

This was the dish on the menu...

100m Overhead Walking Lunges (45/25)

30 Chest-to-bar Pullups

30 KB Swings (53/35)

15 Deadlift (225/135)

800m run

15 Deadlift (225/135)

30 KB Swings (53/35)

30 Chest-to-bar Pullups

100m Overhead Walking Lunges (45/25)

(one person working at a time)

...And they're off!!!

A lot of work gettin' done!!!

What is Ryan doing?

A little 2 on 2 for the 430p warm-up!

None of us is as smart as all of us. 

~Ken Blanchard

Friday

WODs

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

Barbell

10a, 430p, 530p, 630p.

NOTICE: Saturday Schedule change!   Due to the Sac-Town Throwdown, we will only have a 9am class and Open Gym for Oly from 9am-10am.  No Stretching or Advanced RX class.

Thursdays WOD was another fun one.....And we didn't even use the timer.  

5 rounds of

Max rep unbroken Dumbbell Thrusters

Increase weight each round

Rest as needed between rounds

MOBILITY...You need to be doing it.  A better squat in 10 minutes!

 

If you haven't seen it, here is a great video of last years FGB6!

ENJOY!

(Thanks Jason R.)

If the only prayer you said in your whole life was, "thank you," that would suffice. 

~Meister Eckhart

 

 

 

 

Thursday

WODs

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

Barbell 

10a, 430p, 530p, 630p.

Here is a great article posted by Freddy Camacho from CrossFit One World.  WHAT IS FAT?

So after Monday and Tuesday, we gave everyone a little break from squats.  Was time for Double-Unders and Pushups.

5 rounds:

50 Double-Unders

25 Hand-Release Pushups

One houskeeping matter.....PLEASE DO NOT tie jump-ropes to shorten them.  There are plenty of ropes at varied lengths.  Tieing the ropes greatly reduces the lifespan of the rope.  THANK YOU!

Then a little 50 Kettlebell swing bonus WOD!

I never had a policy; I have just tried to do my very best each and every day. 

~Abraham Lincoln

Wednesday

WODs

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

Barbell

10a, 430p.

Olympic Lifting

530p.

Welcome to all of you that are getting started in the February Fundamentals class!

This weekend is the Sac-Town Throwdown.  We will be fielding an Open Affiliate team that consists of Brittany, Terah, Victor, and Jordan. If you see them before the weekend, wish them luck.  They'll be battling against some of the best affiliate teams that Northern California has to offer.

A great follow up to Mondays Pullup/Squat WOD, was this gem:

50 Burpees OR Toes-to-bar

15 Squat Snatch (105/75)

15 Overhead Squats (105/75)

15 Push Jerk (105/75)

15 Squat Cleans (105/75)

50 Burpees OR Toes-to-bar (opposite of starting movement)

In case you didn't know, here is a little history lesson.

 

Open your eyes, look within.  Are you satisfied with the life you're living?

~Bob Marley 

 

Tuesday

Tuesday WODs:

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

Barbell:

10a, 430p, 530p, 630p.

NEW Fundamentals class begins tonight at 730p.

CrossFit Games Open registration is now open.  Sign up and make sure to link yourself to CrossFit Redding affiliate team.

As a reminder:  We have a CrossFit Redding team headed to the Sac-Town Throwdown this coming weekend (Feb 11-12).  You are welcome to come down and cheer them on.  Here is the link to all the info you will need. Sac-Town Throwdown.  Also, they are still looking for Volunteers.  If you are interested in helping out at the event, CLICK HERE!

So, how did everyone like the Monday WOD?  A little different twist on things, huh?  Establish 5 max rep pullup efforts, then take that number and do Backsquats with bodyweight....WITHOUT racking the weight.

What a great way to celebrate a Birthday too!

Happy Birthday Sheena

......and how about Lance doing 155# for 49 reps with no rest!  He stated that the most he's ever done for significant rep count was 135# for 14 reps!

I am looking for a lot of men who have an infinite capacity to not know what can't be done. 

~Henry Ford

Monday

Monday WODs

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

Barbell 10a, 430p, 530p, 630p

New Fundamentals starts this Tuesday February 7th at 730p

What is Redding Barbell Club?

Redding Barbell Club is a USA Weightlifting Club #3861 located within the Pacific Weightlifting Association.

It is the land of metal bars and rubber plates! Where people come to get strong, really strong! Weights are thrown around and PR's are broken! We speak in kilos and pounds, and go heavy everyday. We train to compete in the either Olympic Weightlifting or Powerlifting. We build explosion strength, speed, and power by training lifts like the Snatch, Clean and Jerk, and Squat.

No other place in the North state exists!

Our programs are dedicated to sport specific needs that are tailored to individual and team sport athletes.

~~~

After missing his first two attempts Jordan locking 155k on his third and final attempt.

Hailee Jerking 72kilo's at the American Open, in Mobile Alabama.

Who will be the next lifter to compete at the 2012 American Open?

Saturday

Morning WOD at 9am

Olymic Lifting at 9-11am

Advance RX Class at 11am

ARE YOU READY???

2012 CrossFit Games Open 

Register NOW!

 

Friday Team Fun!

This time it was.....

Helen Kelly

As a two person team, one person working....

Complete 'Helen'(3 rds: 400m run, 21 KB Swings, 12 Pullups)...

Then complete 'Kelly'(5 rds: 400m run, 30 Box-jumps, 30 Wall ball).

A beautiful day to run...

It was also Noel's Birthday!

Strong is this......

 

You're not 40, you're eighteen with 22 years experience. 

~Author Unknown

Friday

WODs

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

Barbell Club

10a, 430p, 530p, 630p.

New Fundamentals Class begins next week on Tues. at 730p.

CROSSFIT GAMES OPEN REGISTRATION IS NOW OPEN!

Yes, we want EVERYONE to compete in the OPEN. Regardless of your skill level, we encourage you to do it.  

HOUSEKEEPING NOTICE:  PLEASE check the lost and found.  If you have left articles of clothing, water bottles, etc. at the gym, please take it home.  We will be donating unclaimed items to GOODWILL sometime next week.

It's always cool to lift heavy stuff.  A 3-3-3 of Sumo-Deadlift was in order for Thursday

Here is the answer to the Facebook Trivia question. 

425#, Travis, Sumo-Deadlift, 3 reps!

Teri S. keeps getting better.

Then a fun burner WOD of:

10-9-8-7-6-5-4-3-2-1

KB Swings (53/35)

Burpee Box Jumps

Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.

~Mark Rippetoe (of Starting Strength)

Thursday

WODs

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

Barbell Club

10a, 430p, 530p, 630p.

CROSSFIT GAMES OPEN REGISTRATION IS NOW OPEN!

We encourage EVERYONE to compete, because you never know what workout might come up. Remember, anybody can help qualify our affiliate team.  This years structure will be a little different than 2011.  As of now, the Workouts will be announced on Wednesday (1st WOD on Feb 22) and you will have until Sunday evening at 5pm (PST) to submit your score.  We plan on having dedicated times (TBD) for you to come to the gym and be judged on your workout.  Stay tuned for details!

We worked on Power Cleans Wednesday.  Establish a 2 Rep Max for the day!  Then we taxed the hips and legs a bit with this:

5 Rounds of:

7 Thrusters (95/65)

5 Back Squats (95/65)

3 Overhead Squats (95/65)

And the fun begins!

The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd druther not. 

~Mark Twain