CROSSFIT REDDING

Sunday

Rest Day!

Rest and Recovery

Today we hosted a recovery and mobility seminar presented by the owner CrossFit San Francisco, Kelly Starrett. CrossFit Redding would like to Thank Kelly for the amazing presentation on a topic we love to listen to, but hate to practice. Recovery is such an important part of our overall success as athletes. Continuing to get rid of our "junk" is a life long battle. Stick with it; there is no restart button.

We would also like to thank everyone who made the trip from around the globe to Northern California. We thank and appreciate all of the CrossFitter's that we met today.

Rest and recover well.

 

Lacrosse Ball's bring the pain!

Lunch time Deads with Kelly

 

I do some weights and I do a lot of stretching.
Mike Ditka

Saturday

NO WOD's on Saturday.

GYM IS CLOSED as we are hosting a CrossFit Movement and Mobility event.

We are encouraging everyone to head to the Frosty Fun Run in place of the Saturday morning WOD.

OH MY!!!  

What a week.  We finished a great week with another round of 1-10-1-20-1-30.  This time it was Squats, but we gave the option of Front or Back.  The combo of Deadlifts, then Bench Press, then Squat was VERY interesting.  It certainly adds a new dimension to our Strength programming. 

All the way from DUBLIN, IRELAND...John and Stephen joined us for the 630pm class.  They are in town for the Movement and Mobility cert. and they're both Strong with great technique.

 

 Ashily and Aaron with nice Front Squats.

 
 

 CrossFit Moms with CrossFit Babies.

 

 

If you think you have it tough, read history books.

~Bill Maher

Friday

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

REMEMBER:  The Gym will be CLOSED on Saturday due to us hosting the Movement and Mobility (Sold Out) seminar.  We are however encouraging everyone to get their WOD in by attending the Frosty Fun Run on Saturday morning.  

On Thursday, we decided to do Bench Press in the same manner as we did Deadlifts on Wednesday (1-10-1-20-1-30).  This is a very different manner in which to train these movements, but it appears that it is having quite the effect.

Lee hits 155lbs x 20

 

 

 

Then Lee hits 255lbs for 1

 

Be sure to look at the FaceBook page we post a lot of pics on it.

Never do anything that you wouldn't want to explain to the paramedics.

~Unknown

Thursday

Thursday WOD's

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

STRETCH, STRETCH, STRETCH!!!

Deadlift's are super fun, but after Wednesday's WOD   (1-10-1-20-1-30) you'll need to remember to stretch and recover those muscles. When you wake up on Thursday, you'll feel like a bomb went off in your lower back.  Don't worry though, it's normal after the hard work you did.  Just continue to stretch that low back many times throughout the day and drink plenty of water.

Jared on his set of 30

Sandy....Gettin' it done!

 

Hard work + Determination = Athlete

 

Our two 100% CrossFit babies Sage and Ashton chillin with Justin.

 

This is one of our favorite Deadlift videos

One part of knowledge consists in being ignorant of such things as are not worthy to be known.  ~Crates

Wednesday

Wednesday WOD's

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

Next week we will be going 3p 5x a week

Remember Saturday we will be closed due to the Recovery Mobility Certification. So here's our suggestion why not pick a distance and run Frosty Run Series

Here's the Flyer for the series Frosty Run Series

The early morning training

 

Sandy does Fran

 

Mike's face describes what it feels like to squat 1x20

Here's a video that may make you smile...

Beauty - in projection and perceiving - is 99.9% attitude.  ~Grey Livingston

Tuesday

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

New Fundamentals class begins on Tuesday Feb. 2nd.  Sign up ASAP, it's filling up fast.

REMINDER:  We would like to see at least 3 goals for 2010 posted on the goals board by this weekend.  Also, let us know what competition you may be competing in this year.  The Trainers will have theirs posted this week as well.

MONDAY was FRAN-TASTIC!!!  Yes, the one and only FRAN (21-15-9 of Thrusters and Pullups) made another appearance and she did not disappoint.  Even though it's a difficult WOD, it is a classic and everyone handled it well.

 

 

Ryder and Taylor welcome to CrossFit

 

 
PS. We got a new camera!

"Medicine is about disease and what makes people die. Chiropractic is about life and what makes people live!" 

~BJ Palmer.

Monday

Monday WOD's
6a, 7a, 9a, 11a, 3p, 430p, 530p, 630p

It's time. That's right let's start making Goals. It's been almost a month since we started talking about making a commitment to yourself. Fitness is such an important part of all of our lives, but taking it to the next level is even more important. Competition is a spicy part of life so we should all be making a pledge to compete in something. On Monday February 1st we'll be talking about your 2010 CrossFit Goals as well as your plans for competing in something. Whether its a marathon or a 2mile walk, a local mountain bike race or 24 hour endurance ride, a powerlifting or olympic lifting meet we want to know about it.

Here's why:

1. You have to train for something
2. Competition is healthy for you
3. We want to support you.
4. CFR needs a reason to all show up and cheer for you.

Don't let this frighten you and most importantly make it fun.

The Trainers will be posting their Goals this week.

Jason with a Muscle Up

It may be that all games are silly.  But then, so are humans.  ~Robert Lynd

Sunday

REST DAY

Have you been Stretching?  

Stretching is a fairly simple way to increase your ability to move.  Not just to increase your athleticism, but to reduce the many aches and pains that come with daily living and the aging process.  All it takes is an awareness to do it throughout the day and be willing to endure a small amount of discomfort.  

DO NOT WAIT!!!  BEGIN TODAY!  RIGHT NOW!

Get down on the floor, put your back against a wall and reach for your toes.

OR TRY THIS!

 

"I don't know if I'm getting a PR today, that's fu**ing HEAVY!"

~Tommy M.(working on deadlifts after a few months off)

Saturday

WOD's

9a and 11a

Stretching at 10a

Olympic lifting Class 8a-10a

Saturday is one of our favorite days. We see new, uncertain faces trying CrossFit for their first time, while seasoned CrossFitter's anxiously await the morning WOD.  There's a variety of classes that will challenge everyone's strengths and weakness.

As always we welcome new people to give CrossFit a try. 

Don't worry its not that hard!

We had some FRIDAY fun with OVERHEAD SQUATS!

So, what does one do when they finish fundamentals class at 830pm on a Thursday Night???

They get up at 6am on Friday for their first group class!

WELCOME MIKE!

 

It's taken a while but those hips are finally opening up.  Congrats AMANDA on a new 135# Overhead Squat.

 

Ryan's form has come a long way!

 

And if you have a Dancer's flexibility, then overhead squats are so much easier!

 You've got a lot of choices.  If getting out of bed in the morning is a chore and you're not smiling on a regular basis, try another choice.  ~Steven D. Woodhull

Friday

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

ROAD TRIP:  On Saturday February 13th, we will have a team entered in the Affiliate Throwdown at CrossFit East Sacramento. There are more than 25 affiliate teams entered.  Sure, we'd like to see CFR take the win, but it's great to go to other affiliates and mingle with CrossFitters.  We will meet at the gym early that morning and carpool.

Easy on the heel strike

The Newest members ready for action.

Fundamentals Team 010

 

The Overhead Squat is a VERY revealing movement.  It will show faults in form immediately, but with a little practice it can be a highly beneficial move to add to your arsenal.

If you realized how powerful your thoughts are, you would never think a negative thought.

~Peace Pilgrim