CROSSFIT REDDING

Saturday

Olympic Lifting at 8-10am.

Saturday morning WOD at 9am.  

Stretching at 10am.

CPR training at 1pm.

We are thinking about switching the Saturday morning WOD to 10am and Stretching at 11am.  Let us know your thoughts.

Friday was Birthday WOD day.  After working on the posterior chain with some Romanian Deadlifts, we proceeded to honor Taylor H.  She just turned 16 and we thought this was appropriate.

4 rounds of: 400m run, 16 KB swings, 16 Sit-ups, 16 Push-ups, 16 Wall-ball (with an option to start with a 1 mile run to get the running out of the way.)

Happy Birthday Taylor

 

So here is a little story:

I was at a BMX race many years ago in Phoenix, Arizona as witnessed a one-legged kid who, not only made the main event but almost won it.  Was a truly inspirational moment in my life and will never forget the energy in that arena.  A kid named Patrick Male that lost his leg due to cancer at a young age.  Not to be deterred, he got on a bicycle and started racing BMX.  Just last week he raced his first mountain bike race at the Sea Otter Classic and was the fastest qualifier in his class and ended up getting 5th place.  He never let "I Can't" become part of his vocabulary.  With persistence and determination, he found a way.  Intriguing to me is that him and I are continually inspired by a man named Cecil Johns and now Patrick is inspiration for countless others.  Very Cool!

~Kevin 

Improvise, Adapt, and Overcome!

My magic is my presence.

~Cecil Johns

Friday

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

Special Announcement the Olympic Lift Class will be changing yet again...

Back to 8am

We understand that CFR is a great place, however most of you really don't want to spend your entire Saturday here. So in an effort to allow you a more productive Saturday Olympic Lift Class will start at 8a

Olympic Lifting Class 8a-10a

You completing the honey-do list 11a- never...

Oh so glorious Clean... The speed, agility, explosion, timing and flexibility to execute a near perfect Clean is sometimes unattainable.

But more important than the explosion and timing is the often over-looked front squat, how else are you getting out of that hole you just got yourself into?

The Front Squat can be most peoples limiting factor in their Clean. 

 

CrossFit Front Squat Video

Embrace the Front Squat It'll make that Clean a heck of a lot easier!

Some of the world's greatest feats were accomplished by people not smart enough to know they were impossible.  ~Doug Larson

Thursday

Thursday WODs at 9a, 11a, 3p, 430p, 530p, 630p.

Football at 530p.

As we mentioned yesterday, Goals are an important part of your progress. If you don't have a list on the Goals board, please get them on there so you know where you're going!

If you are interested, we will be hosting a CPR certification (Adult, Child, Infant) this Saturday at 1pm.  We still have a few slots available, so if you want to attend, please let Kevin, Bryan, or Cubby know ASAP.  Cost is $30.00 (FYI, this is not a Healthcare Provider certification)

EASY FRAN

21-15-9

Thrusters 65/45

Jumping Pullups

 

Gary's Crossfitter cousin Craig and his wife Chelle joined us for the 9am, all the way from Colorado.

Just for fun.  The fastest Full Fran.

I have no special talent.  I am just passionately curious.

~ Albert Einstein

Wednesday

Wednesday WOD's

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

Why do we have people write down goals on the Goal Board?

Because it works!

Bryan gets 30 Muscle-ups for time.

 

After a 5x5 of Press, everyone did "11" of Plate Burpees (25/10) and Box Jumps.  The "11" is such a simple concept that yields great results, no matter what 2 movements you use.

 

If you don't know where you are going, you will probably end up somewhere else.

~Lawrence J. Peters
 
 

Tuesday

Tuesday WODs at 9a, 11a, 3p, 430p, 530p, 630p.

Football at 530p.

What a weekend!  The gym is getting back to normal after our Beach Party on Saturday.  Pics on the way!  

Dan hit sub 3 hours at the Lemurian MTB race on Sat., then represented CrossFit Redding with Kevin on Sunday to take 2nd place at the Hella-Track BMX event.

 

 

To start the week off, we did some Cobra Lunges to challenge BALANCE.  Then did a nice 20 min AMRAP of 400m runs and Clean & Jerks. 

 

Hailee, Brit, and Naomi (not pictured) go big and use the Mens weight for our WOD on Monday.

 

This is how most everyone felt afterwards.

 

 If people concentrated on the really important things in life, there'd be a shortage of fishing poles.

~Doug Larson

 
 

Monday

Monday WOD's

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

Football 530p

The 2year party was a blast and everyone hopefully had a great time. As we wait for the pictures to surface most of us should be back to normal.

Monday will start another great week of training.

2year ago...

 

ATP and Energy Storage

He who finds Fortune on his side should go briskly ahead, for she is wont to favor the bold.  ~Baltasar Gracian

Sunday

Sunday - REST DAY 

(We'll need it after the party Saturday night)

Saturday Morning was pure fun.  Bryan put together a great workout for the 9am class.  A team effort is all that would allow you to survive.

A lot of teamwork was going on.

 

Then the battle for the Affiliate team was on.  Let's just say we have a VERY solid team.

Bryan and Dave battle.

 

Then Naomi and Tara hit the Chipper WOD.

 

And just for fun, Jordan and Kevin hit it also.

 

Then here are a couple pics of what the party planning committee came up with for our Beach Party theme.  These are couple before pics.  The after pics will be posted tomorrow.

 

Is that a Margarita Bar?

 

  

It takes just as much effort to escape work as it does just to do it.

~Unknown

Saturday

Saturday morning WOD at 9am.

Stretching at 10am.

Olympic Weightlifting at 11am.

Also, Affiliate team tryouts at 11am.

Also, Hella-Track..this Sunday at Boomtown BMX (Polf park in Shasta Lake city). Come check out local BMX(Kevin may be riding a few laps too).

ITS HERE! 

The 2nd Annual CrossFit Redding Party. 

Come celebrate 2 years of YOUR success Saturday evening.  Throw on your best Hawaiian shirt and flip flops and join us for the "Super Sexy Spring Fling" at 6pm through ????

Here is a nice read on "Beyond the Body".

Friday was the B-day WOD for those that had a birthday this week (Justin C., Amanda G., J.D., Nash, and Bear). Since one of those happened to be Bear, we thought there was no better time for "THE BEAR COMPLEX"

Amanda G.

 

J.D.

 

Nash

Bear 
 
The Future?

  
   
 It's not going to get lighter the longer I look at it.

~Sara S.(just before starting 4th round of "Bear Complex")

Friday

Friday WODs at

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

Football at 530p.

REMINDER #1: Tryouts for the affiliate team Saturday at 11am.         (VERY IMPORTANT: We need to know if you are fully committed to going to the Regional.  We must register our team this week and make travel plans!)

 REMINDER #2: 2nd annual CrossFit Redding Party on Saturday at 6pm.

CONGRATULATIONS to all of those that just finished Fundamentals class 013.  We welcome you to the group classes and look forward to helping you meet and exceed your fitness goals.

We took it a little easy on Thursday with some running and a mix of L-Pullups, Strict Pullups, and Kipping pullups; ONLY because we know how fun the Birthday WOD will be on Friday.

 

 

Hailee learned how to do a muscle up 2months ago and decided to take on 30 for time. After a valiant effort she had to call it at 18 then followed it with 12mins of Burpee's.

Not to worry Hailee you'll have 30 in no time!

I hear and I forget. I see and I remember. I do and I understand

~Confucius

Thursday

Thursday WOD's

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

Football 530p

Fundamentals 730p

Thursday night Team 013 will be finishing up their Fundy's course ready to take on the WOD's.

You might be asking yourself, how do I get ready to take on a WOD?

Well on May 3rd we'll be kicking off the 14th Fundamentals class which has been a huge success getting new folks ready to start the CrossFit experience.

Remember We'll be having our 2 year anniversary party this weekend April 24th starting at 6pm

Checkout the Facebook Page for the event details

A Farmer Deadlift in Kilograms and Tataba

 

Ten Best and Worst Foods

Food is an important part of a balanced diet.  ~Fran Lebowitz