Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
MOST IMPORTANTLY, we will be doing CrossFit Games Judging of WOD #1 from 10am through 2pm.
If you have not done the WOD yet, please show up on Saturday to complete it.
REMEMEBER....YOU MUST LOG IN YOUR SCORE BEFORE 5pm on Sunday!
ALSO a reminder....Please DO NOT show up at a regular class and expect to be judged on the weekly OPEN WOD unless you have arranged it with one of the trainers.
Another great team WOD on Friday. Well, actually you had an option this week.
CrossFit Games Open is the first phase to determine the Fittest on Earth. WOD#1 will be released at 5pm(PST) on Wednesday afternoon. The tentative schedule for completing your WOD at CrossFit Redding and having it judged will be as follows:
Thursdays at 630pm. This time slot will replace the 630pm CrossFit class.
Fridays from 1pm-3pm
Saturdays from 10am-2pm.
We will have a sign up board at the gym, so MAKE SURE you are on it so we can have a Trainer on-site to Judge you!
VERY IMPORTANT: Once you have been judged by a trainer, it is YOUR responsibility to enter your score in the CrossFit Games website. We only validate it AFTER you have entered it!
We had a Birthday on Tuesday and this one is a little more personal. It was Dawn S. birthday and I personally want to thank her for the immense support she has given me as myself and Bryan have grown this from just a seed of an idea into the greatest training facility around. I sincerely appreciate everything she has done to support me in the 24+ years we've been together. I love you my good wife!
Happy Birthday Dawn
What the Fran?
9-15-21-15-9
Thrusters (95/65)
Pullups
Crissy is back in town and made WTF look easy!
It looks like Emily wore the perfect shirt on Tuesday!
This is pretty indicative of What The Fran's wrath!
Speaking of Presidents Day the Redding Barbell Club made a trip down to San Francisco to compete in the PWA Presidents Day Bash weightlifting meet. The results will post soon enough but here's the recap.
First lifter of the day was Olive. Her first attempt at snatch was successful with 46k as was her second at 48k. She just missed 50k over her head. Clean and jerk opener was good with 66k and then hit an easy 68k. She then hit 70k but the lift was turned down by the judges for an elbow to knee touch (not allowed in competition). These lifts gave Olive a PR total of 116k.
Our next lifter was Hailee. She had a good snatch sequence going 62k, 64k, and missed 67k behind her head. The clean and jerk was great with 78k and 82k successful lifts and went for a PR of 84k but missed. This was a good warm up for the Arnold Classic in Ohio next month.
And the lifter of the day was Boy Nick! Nick had a great second meet PR'ing both lifts and his total. He opened with 50k for his snatch and hit his second at 55k (PR) and then went for a big PR at 60k which he barely missed. For the clean and jerk Nick opened with 70k for a good lift and hit 73k easy. Took a big jump to 76k and missed the jerk. These lifts gave him a PR total of 128k. Nice work Boy Nick!
Keeping in theme with Presidents what do you think of this new movie trailer?
Remember there will be no Olympic Lifting Class because Redding Barbell will be competing at the PWA Presidents Day Bash. However the platforms are open.
The other Saturday Classes will be business as usual.
I know we mention this a lot but The 2012 ReeBok CrossFit Open is right around the corner. Be sure to sign up before the first WOD is released.
This week was tough! So we decided that today's Team WOD was players choice of:
25 Handstand Push-ups
75 Sumo Deadlift High Pulls 75/55
75 Burpee's
75 Thrusters 75/55
150 Double Unders
75 Jumping Alternating Lunges
(this wasn't the best order)
Was it Twinsy Friday? Nope just a weird coincidence that these two wore the same outfit... How embarrassing!
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'!
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?
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?
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.
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.
If you want to do it, contact Kevin ASAP at kevin@crossfitredding.com
Tuesday was a good day to go overhead. Last week, we did racked Jerks from the back; this week was Split Jerk from the front! We followed that up with "Griff".
Mike with a solid 265#
Sport is a preserver of health.
~Hippocrates
Speaking of Hippocrates....He is widely known as the Father of Western medicine and is credited in authoring the Hippocratic Oath that all physcians take upon becoming a doctor.
Is your doctor following these guidelines?
Hippocratic Oath
I swear by Apollo the Physician and Asclepius and Hygieia and Panaceia and all the gods, and goddesses, making them my witnesses, that I will fulfill according to my ability and judgment this oath and this covenant:
To hold him who has taught me this art as equal to my parents and to live my life in partnership with him, and if he is in need of money to give him a share of mine, and to regard his offspring as equal to my brothers in male lineage and to teach them this art – if they desire to learn it – without fee and covenant; to give a share of precepts and oral instruction and all the other learning to my sons and to the sons of him who has instructed me and to pupils who have signed the covenant and have taken the oath according to medical law, but to no one else.
I will apply dietic measures for the benefit of the sick according to my ability and judgment; I will keep them from harm and injustice.
I will neither give a deadly drug to anybody if asked for it, nor will I make a suggestion to this effect. In purity and holiness I will guard my life and my art.
I will not use the knife, not even on sufferers from stone, but will withdraw in favor of such men as are engaged in this work.
Whatever houses I may visit, I will come for the benefit of the sick, remaining free of all intentional injustice, of all mischief and in particular of sexual relations with both female and male persons, be they free or slaves.
What I may see or hear in the course of treatment or even outside of the treatment in regard to the life of men, which on no account one must spread abroad, I will keep myself holding such things shameful to be spoken about.
If I fulfill this oath and do not violate it, may it be granted to me to enjoy life and art, being honoured with fame among all men for all time to come; if I transgress it and swear falsely, may the opposite of all this be my lot.
Try CrossFit NOW! Are you new to CrossFit and want to see what CrossFit is all about? Join us on Saturday mornings at 9am (or any of our daily classes) for your FREE introductory WOD (Workout of the day)! All fitness levels are welcome! Bring a Friend
a comprehensive health-and-fitness program designed for universal scalability; meaning so long as you're committed, you can get started regardless of experience level. Rather than change programs, we change our loads and intensity to meet the demands of everyone from the elderly to champion cage fighters.
