CROSSFIT REDDING

Tuesday

Tuesday WOD's

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

730p Team 009 Fundamentals kicks off. If you haven't signed up yet don't wait. If you're on the fence about... Just go for it what do you have to lose? Oh yeah, just weight!

Front squats are good for the sole...(intended)

Lets talk about shoes...

squishy isn't always better when lifting. We want that contact with the floor, heels driving into the ground. With a running shoe we can't properly achieve that.

Something that doesn't have a lot of squish makes for that really good floor contact.

Here are some of our favorites:

ADIDAS Sambas

Converse All-Stars

Five Fingers

Shopping tip:  You can get shoes for 85 cents at the bowling alley.  ~Author Unknown

monday

Monday WOD's

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

New Fundamentals Starting Tuesday at 730p

Thanksgiving is over so we're back to business as usual.

The extra long weekend and massive amounts of food has hopefully replenished your Glycogen stores.

Sunday was a great rest day the weather was beautiful. So hopefully each of you got to enjoy the sunshine. Whether it was a walk, fishing, a bike ride or just a football watching day.

Ashton takes a quick look at everyone's form before he falls back asleep.

Will CrossFit Make American Kids Smarter?

WHO Obesity Stats

'No Time To Exercise' Is No Excuse

A child can ask questions that a wise man cannot answer.  ~Author Unknown

Saturday

Saturday WOD's

9a and Open Gym 11-2p

Recovery and Stretching at 10a

2009 is almost done... We decided to run a Crossfit Total today and the improvements we saw blew our minds. All of the PR's that were being broken have been done so with your hard work and sweat. Keep pushing hard and the results will continue to speak for themselves.

Take a look at the Goals Board, new items are marked off everyday!

The set up and completion.

Between the great things we cannot do and the small things we will not do, the danger is that we shall do nothing.  ~Adolph Monod

black friday

Friday WOD's

9a, 11a 430p 530p 630p

NO Friday 6a Class

Instead of Black Friday lets call it Blue Friday. Come in and burn off that turkey, stuffing, mashed potatoes and of course pumpkin pie.

The 10a Turkey Day Class builds up an appetite with a 20 minute EMOTM

 

The chains of habit are generally too small to be felt until they are too strong to be broken.  ~Samuel Johnson

Thanksgiving Thursday

Thursday WOD's

8a and 10a

Yes we are open on Thanksgiving Day. We will run two morning WOD's in order to not make you feel so guilty about all the pumpkin pie and stuffing you'll be eating.

Thanksgiving

 

Today day we introduced the Snatch... Our goal before 2010 is to ensure that everyone has proficient knowledge and execution of the Snatch.

Today we saw some good stuff, this should be an easy goal to achieve.

Then getting ready for Turkey Day we hit Tabata Sit-Ups

this (snatch) is a lot easier with a lighter bar ~Sunny Perry

Wednesday

Wednesday

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

Would you like a 10a Thanksgiving Day workout?

Click Here to take survey

Today was Rob's Birthday and we created a gift that will be felt for a couple days.

2 rds

400m plate run 45lbs gents/ 25lbs ladies

Dumbbell 45lbs gents/ 25lbs ladies

21 DB Hang Power Clean to split Jerk Right

21 knee's to elbow's

21 box jumps

21 DB Hang Power Clean to split Jerk Left

It was a tough one!

Chelsea digs in for the last set of C&J's

then so excited to finish she dropped the dumbbell and it bounced into her ankle... Ouch! Not to worry though she's tough

After the WOD the 430p class talks about their favorite part of the workout. This is why we love CrossFit so much, the community that it creates builds friendships through suffering.

Those who are quite satisfied sit still and do nothing; those who are not quite satisfied are the sole benefactors of the world.  ~Walter Savage Landor

Tuesday

WOD's at 9am, 11am, 430pm, 530pm, 630pm.

NEW Fundamentals class begins on Dec. 1st.

An old face will be joining us over the next three weeks.  If you want to see STRONG; stop by around noon on Wednesday. The Dane Train is rollin' in!

 

Everyone tackled the Mainsite WOD from Sunday and it was a tough one!

 20 minute AMRAP of:  

25 Burpees 

 

plus 15 Back Squats (a few did front squat)

 

Equals Personal-Growth.

 

Sandy chose to do 1-footed Burpees.

 

Because of a tie-dyed foot she got from Soccer.

 

Believe in yourself and there will come a day when others will have no choice but to believe with you.

~Cynthia Kersey

Monday

Monday WOD's

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

At CrossFit we throw a lot of crazy moves at you. Don't worry they are all functional moves that we use in our daily lives.

Sometimes it doesn't seem like it, while you are suffering through Fran. But a pull-up is basic calisthenic that requires movement of your body weight and the Thruster is a Front Squat to Press, a combination of two basic human movements.

We train for the unknown and unknowable. You never know what might hit you.

Pro football is like nuclear warfare.  There are no winners, only survivors.  ~Frank Gifford

Sunday

REST DAY

We had a great group on Saturday Morning and we saw quite a few new faces. They all had a good time with 5 rounds of Lunges, Push-ups, V-ups, and 400meter runs.

Warmin' up the crew!

 

"Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results."

~Andrew Carnegie

Saturday

Saturday WOD at 9am.  Stretching at 10am.

Tis the season.  Dust off those nice clothes, because we are planning our Christmas Party.  It's going to be on December 19th here at CrossFit Redding.  No workout attire will be accepted.  That doesn't mean there won't be a workout by nights end, but the intent is to have a semi-formal evening. There is a sign-up board at the gym, so register ASAP.  There will be thousands in attendance.

Since we hit a lot of Met-Con all week, it was nice to see Heavy Deadlifts come up on the Mainsite.  Strength is an important facet to your overall fitness and we are proud of all of you. And as Coach Rippetoe so eloquently states; 

"The Deadlift is more functional in that it's very hard to imagine a more useful application of strength than picking heavy shit up off the ground!"

Ryan headed down, Todd going up.

 

Big pull for Gary H.(405#) and Gary S.(395#)

 

 

Naomi topped out at 210#

 

Rob eventually hit a new PR at 340#

Question: How do you know if your programming is working? 

Answer: The results speak for themselves.