CROSSFIT REDDING

Sunday

Sunday = REST DAY

NEWSFLASH

CONGRATULATIONS to ROB AND STEPH!!!

For those that haven't heard, Rob and Steph welcomed baby Sophie Sciarra Smith into the world on Tuesday July 27th at 8:07pm.  A happy healthy little girl weighing in at 9 lbs 6 oz.  Now mom and dad can start training for the 2011 CrossFit games.

ALSO, Crossfit Redding had it's first Olympic Weightlifting competition on Saturday morning and it was a blast!

MORE PICS ON FACEBOOK

The Winners!

Sunny, Tara, future winner Ashton, Gary, and Nick 

  

ALSO,  after everyone left Saturday, Bryan did some serious work! He did a CrossFit Total exactly 3 years from his first total, which was on July 31st of 2007 when he hit a 60# Press (actually a push press), a 165# Back Squat, and a 170# Deadlift = Total of 395#.

I would say CrossFit has improved Bryan just a bit!  His total on Saturday was a 150# Strict Press, a 325# Back Squat, and a 435# Deadlift, giving him a 910# Total.

Congratulations Bryan!

 

It's so much fun to see people get better!

~CFR Trainers

 

Saturday

Olympic Weightlifting Competition for all CrossFit Redding members.  Starts at 8am with warm-up and a briefing on rules.  It will be FUN.  Bring a friend to watch.  

Yes, there will still be a 9am WOD and Stretching at 10am.

Friday we finished off the month with a workout from the 2010 CrossFit Games called "HELLen" 

For time:

Run 1200 meters

63 Kettlebell swings, 1.5 pood

36 Pull-ups

Run 800 meters

42 Kettlebell swings, 1.5 pood

24 Pull-ups

Run 400 meters

21 Kettlebell swings, 1.5 pood

12 Pull-ups

Deep in Battle

 

After the war

I remember standing on the podium, ....and for the first time probably before or since, wishing our national anthem had more verses. 

~Dan Jansen (Olympic Gold Medal Speed Skater)
 (The Dan Jansen Story)

Friday

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

Barbell Class at 530p. 

August Fundamentals Class begins on Tuesday.  Bring a friend and get started on your Fitness Results.

OLY competition this Saturday at 8am for all CrossFit Redding members.  Get a PR and have fun while doing it.

Shoulder Flexibility

We actually tackled two WOD's on Thursday.  First we hit one of the Central Canada Sectional WODs.  Establish a 3 rep max weight of Overhead Squats.

Then we finished the class with a full-throttle burner WOD from the Ontario sectional, which was 3 rounds of: 10 Overhead Squats (95/65) and 10 Burpees.  Who ever said you couldn't get a good workout in less than 5 minutes was a fool!

Jason hit 185lbs for 3

Rob Mc  takes the top time with 2:37 Rx'd

The real voyage of discovery consists not in seeking new landscapes, but in seeing with new eyes.

~Marcel Proust

Thursday

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

REMEMBER:  NEW FUNDAMENTALS CLASS begins on Aug. 3rd.

COMPETITION: is a contest between individuals, groups, nations, animals, etc. for territory, a niche, or a location of resources. It arises whenever two or more parties strive for a goal which cannot be shared. Competition occurs naturally between living organisms which co-exist in the same environment.

This SATURDAY, we are holding an impromptu OLYMPIC WEIGHTLIFTING COMPETITION.  Come to our 8am-10am Olympic lifting class to compete!  After a warm-up, you will have 3 attempts at the CLEAN & JERK as well as the SNATCH to establish your Max Weight!  Best total wins! There will be a men's and woman's category, as well as two age groups. The Coaches will not be competing so its anyone's competition to win. 

This is the start of many more competitions to come.

Today we had fun with

3rds of

30 Toe to Bar

21 95/ 65 Ground to Overhead

Very cool press...

When you feel dog tired at night, it may be because you've growled all day long.  ~Author Unknown

Wednesday

Wednesday WODs at 6a, 9a, 11a, 3p, 430p, 530p, 630p.

Barbell Class at 530pm.

HERO

What does it mean to you?

In CrossFit, we honor the men and women that put their life on the line to defend the freedoms that we enjoy on a daily basis.  If you have ever seen pictures from the places around the world that there is conflict, you should quickly realize how easy we have it as Americans.  You may or may not agree with the decisions our government makes in these efforts, but what we hope you will do is support those men and women who are sent to stabilize a region.  If you don't, then remember this:

"If you don't stand behind our troops; you are more than welcome to stand in front of them!"

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Bryan Honored "ROY" on Tuesday (mainsite WOD)

 

In war, there are no unwounded soldiers.

~Jose Narosky

Tuesday

Tuesday WOD's

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

A nice little AMRAP to get the week started.

20 minutes of:

5 Pullups

10 Pushups (lift hands)

15 Situps

Franny has been here a short time and is really loving the Oly lifts!

CrossFit is about community and friendship. Oh yeah, and working out. We all work hard together, sweat together and socialize together. CrossFit builds friendships as well as fitness. When was the last time your gym worked heavy ground to overhead then caught a movie together?

'Tis a great confidence in a friend to tell him your faults; greater to tell him his.  ~Benjamin Franklin

Monday

Monday WOD's

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

530p Barbell Class (Power Clean and Press)

Up ahead, another great week of training.

Stay tuned for CrossFit Kid's...

Friday night while most of you were warm in bed Bryan went for the summit of Shasta. Even elite fitness couldn't prevent AMS. After some debate it was decided that mountain will be there next month.

Sunrise at 10,000ft 

 

It's been a long night.

Nothing is more difficult, and therefore more precious, than to be able to decide.  ~Napoleon Bonaparte

Sunday

Sunday = REST DAY

Another great week at CrossFit Redding!  

 Happy Birthday to Dave K. and Vivian this week.  

A few standout performances include:

Alex hitting a 295# Front Squat PR.

 

Bear gets his VERY FIRST MUSCLE-UP!

 

Doc Todd crushes everyone but Jordan and Brittany on Fridays Chipper WOD

 

Then a heap of Lunges on Saturday morning

And a little sendoff rowing competion for our two gentlemen headed to the CHP academy.  You have prepared well J.D. and Jesse.  Go handle your business! 

Luck is simply when Preparation meet Opportunity.

~Anonymous

Saturday

Bring a friend and try CrossFit.  As always, your first session is FREE.

Saturday morning WOD (Workout of the Day) is at 9am.

Stretching at 10am.

For those interested in honing their skills on the Olympic Lifts, Jordan runs an OLY class from 8-10am.

Mark your Calendars!

Fight Gone Bad 5 is on September 25th this year.  Begin raising donations now to help FGB5 raise over $2million dollars.  Go to FGB5.org to start your donation page and make sure to put CrossFit Redding as your affiliate.  They also have a Facebook Page

This year is to support three VERY worthy causes:

Livestrong Foundation

Wounded Warrior Project

CrossFit Foundation

Let us form one body, one heart, and defend to the last warrior our country, our homes, our liberty, and the graves of our fathers. 

~Tecumseh

Friday

Friday WODs at 6a, 9a, 11a, 3p, 430p, 530p, 630p.

Barbell Class at 530p.

As you may have noticed this month, we've been running some pretty tough WODs.  They are all workouts that were either Sectional, Regional, or CrossFit Games WODs.  This was to honor the month of the CrossFit Games and to give you an opportunity to see how you match up against "The Fittest on Earth."

If you chose to pursue this "Sport of Fitness", then you will need some good shoes to make the trip.  Below are some of the best on the market right now for CrossFit.

Adidas Samba

 

Converse Chuck Taylor

 

Vibram FiveFingers

 

Inov-8  f-lite 220

 

and the New Adidas Fluid Trainer

 

"I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life a champion." 

~ Muhammad Ali, Boxer