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.
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.
Saturday Morning WOD at 9am. Grab a friend and come try CrossFit. See why you are starting to see commercials on TV. It's no fluke. CrossFit is here to stay.
Olympic Lifting at 10am. Come learn from Jordan. The best Olympic lifter north of Sacramento.
Stretching and Mobility at 10am.
Advanced RX class at 11am.
REMEMBER: Hailee will be competing on Saturday at the 2012 Junior Olympic Weightlifting Nationals. She is scheduled to compete around 12:30pm (pacific). They combined a couple classes and she will compete with the 63 kilo weight class. You can watch Hailee compete online here... LIVE STREAM
And Rob Mc. and Kevin S. will battle on Sunday at the NorCal 40s.
Friday was a great 2 person team WOD. We just combined Three Ladies and a Run.
Redding Barbell Club made the trip down to the PWA Championships in San Francisco for another great Olympic Weightlifting Meet hosted by Hassle Free Barbell Club.
Nick, our first lifter, had a very successful first meet going 5/6 with his lifts. He opened with a successful 45k snatch, missed his second at 48k, and then rocked his third at 50k. For the clean and jerk Nick went 3/3 finishing with a 70k clean and jerk for a total of 120k.
Bryan was our second lifter of the day going 4/6 with his lifts. He finished his snatch with a successful 89k and 111k for his best clean and jerk. This gave Bryan a total of 200k which is a big PR for Bryan. This also placed Bryan first in the B lifting session and 3rd overall in the 85k class.
Our Olive also went 4/6 with her lifts. She opened her snatch with a successful 46k and made her second attempt at 48k. Her clean and jerks went about the same opening with 64k and then she hit a solid 67k. This gave Olive a total of 115k which is a meet PR.
Hailee went 6/6 with her lifts. She finished her snatch at 68k breaking her previous PWA record of 65k. For the clean and jerk she went 78k, 80k, and finished with 82k giving her a total of 150k which broke her previous PWA total record of 148k. Hailee took first place in the 58k women's open class. This was a great meet before the Junior Nationals.
We would like to thank everyone that came to cheer on our lifters this Saturday. And a big thank you to our atheletes for working hard and showing up with their game face this weekend. Also we would like to thank Hassel Free Barbell Club and the Pacific Weightlifting Association for allowing the sport of weightlifting to grow in our area by fostering amazing atheletes.
I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." Muhammad Ali
Due to the Holiday there will be NO 6a or 630p Class
Barbell 10a, 430p, 530p
After the 12 Gifts of Christmas, our annual T.Y.P.O. WOD, and even Barbara we hope that everyone has taken a relaxing weekend to recover and prepare themselves for another a great year.
2011 was a great year for CrossFit Redding
Here's a quick highlight of 2011...
January: We had a ladies team run the Redding Marathon; we held the first Progress Open, and Mila was born.
Febuary: Bittney won Femme Fit; the Affiliate Team took 7th at the Sac-Throwdown; Kevin, Rob Mc, Sandy, and Dan competed in the NorCal 40's Competition (Kevin took 3rd-ish); CFR hosted the Air Force Delayed entry program team WOD, and we started the CrossFit Games Open Sectionals oh! and Brittneys Brithday WOD...Yikes!
March: CFR took home a few medals from the 41st John Frank Memorial Run and mixed it up pretty good on the Softball field with our CFR Softball Team
April: Took more medals at the SunSweet 5k and 10k trail run, and Victor took on the WOD King Kong Rx
May: Culley's Birthday WOD... if you don't remember it look at your hands and you'll be reminded. We also found out that CFR qualified for the NorCal Regional.
June: Caige was born; CrossFit Redding Affiliate team tied for 7th at the NorCal Regional; Mikilah and Ashliy trained and ran their 1st 1/2 marathon using only CrossFit Endurance; Britt, Todd and Kevin Competed at the Summer Strength Challenge; CFR started the Whole 30 Challenge, Jordan (2nd Place), Bryan (3rd Place), and Hailee (3rd Place) competed in the Midtown Classic this being Hailees first lifting Meet and qualified her for Schoolage nationals.
July: Brittney, Bryan S, Justin C, Steph, Rob, Sophie, Jason, Mila, Kevin, Eli, April, Mikilah, Naomi, and Dave Ran the 4th of July 5 miler; Whole 30 Challenge ended and a lot of pounds were dropped; Bryan and Jacob summit Mt. Shasta; Briel was born, and of course the pilgrimage to Carson, California for the 2011 ReeBok CrossFit Games.
Aug: Hailee (2nd Place), Steph (4th place), Bryan(4th Place) and Jordan (1st Place) all competed in the Tommy Kono Open; Apirl ran a half marathon in San Francisco; Brittney, Culley and Naomi competed in the Summer addition of FemmeFit.
Sept: Was busy! Rob S, Jason, Chad, Jolene, Pam, Brittney all competed in the Tin-Man Triathlon; Jordan (1st), Bryan (2nd), Olive (2nd in her first meet) and Hailee (3rd place) at the T. Brooks Open and Hailee broke the PWA Snatch record; CFR's third year of Fight Gone Bad. Then CrossFit Redding Blue absolutely took over the Whiskytown Relays; Jordan and Melissa got married, and we finished the month off with Extreme Health weekends "Throwdown by the River" which we hosted and Justin and Culley took first place finishes.
Oct: A few ran the Lions Turtle Bay run- Luke-2nd in 10K, Kristen-1st in 10K, and Jen-1st in 2 mile. Brittney, Culley, Naomi went after the boys at the OktoberFit; Introduction of the RX class; Char hit her goal of a 200lbs Back Squat; CrossFit Redding made a showing at the Hawes Farm 5k; Eli ran the San Jose Rock n' Roll 1/2 marathon; Olive (3rd place) and Hailee took 1st place in the Don Wilson Golden West Open, Hailee in the process ended up breaking all of the PWA records.
Nov: Chelsea M. runs her first 1/2 marathon training only CrossFit Endurance and beats her goal time! Brittney, Culley, Victor compete at The Fall Strength Challenge; CrossFit Redding has an AMAZING showing at the Turkey Trot.
Dec: Hailee takes 8th place at the American Open, one of the largest Weightlifting meets in the country. The next weekend Olive, Hailee and Victor competed at the PWA Record Breaker; Olive qualified for Schoolage Nationals in Madison, Wisconsin. Hailee broke all of her PWA Schoolage and Junior records again. Redding Barbell Club is awarded the 2012 Don Wilson Open; The 12 Gifts and TYPO and then The Christmas Party (we'll leave it at that)...
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We can't even begin to list all of the accomplishments that everyone achieved during 2011. What is listed above is just a few highlights of our accomplishments. We use the word 'Our' because of the athletes that CrossFit Redding produces. Its clear that its not about 'me' or 'I' its about Us and our CrossFit Community. Our strength and weaknesses, our drive through every WOD allows all of us to compete at the highest level of any sport we choose.
We would like to thank everyone who has come and gone. Those of you that have left CrossFit Redding we wish you all of the success in whatever path you choose. Those of you who are thinking about coming on-board take a look at our 2011 accomplishments and see if CrossFit Redding is right for you.
For those of you that are part of the Blue Army...
Get Ready 2012 is going to be fun!
"Blue is the only color which maintains its own character in all its tones...it will always stay blue; whereas yellow is blackened in its shades, and fades away when lightened; red when darkened becomes brown, and diluted with white is no longer red, but another color - pink." -- Raoul Dufy
(completed similar to the song, but begin with 12 squats, then 12 squats ...11 situps, then 12 squats...11 situps...10 Wallball, etc., etc. Work all the way through and finish with a 1 mile run.)
So much energy at CrossFit Redding on Friday. We thank all of you that made it another GREAT day!
We also had a couple out-of-town CrossFitters join us. Erin from Southern California (pictured) and Codie (not pictured) from Oklahoma (sorry Codie, the pics were really blurry).
Then if you were there; Hailee, Olive, Nick, Bryan, and Jordan raised the bar, literally! An impromptu Oly competition based on thier prior established Total. The goal was to be the first to meet 90%, but what ended up happening was PR's everywhere!
It was wild and super fun to witness!
BTW....Nick won!
Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain.
DECEMBER SPECIAL: To get a jump start on your New Years resolution, we are running a FUNDAMENTALS CLASS special for ONLY $80.00(save $20). That's right, you can be ready to jump in the regular classes by the time January 1 gets here.
HURRY, the NEW FUNDAMENTALS CLASS begins on Tuesday Dec. 6th at 730pm.
LADIES.....we still have a few of the "Live, Love, Lift" Zip-up Hoodies for sale for $35.
Hailee Lollar will be lifting at the American Open around 5pm (PST) on Friday afternoon. We will be streaming (subject to change) the event on our new 42" TV screen (Thank you Jeni M.) here at CFR. Stop by the gym and join us to root for our Redding Barbell Club/CrossFit Redding Oly Hero!
Thursday was time to bust out one of the ladies.
HELEN
3 rounds for time:
400m run
21 KB Swings (53/35)
12 Pullups
530p class in the battle with Helen...
Bryan H. with a solid time.
It doesn’t matter how good your technique is at 80% or even 95% of max. All that matters is how good your technique is at 100% of max weights.
Olive has been on the injured list for a few weeks which is never good for training. At the last minute Olive decided to sign up and jump into the Don Wilson Open even though she has been unable to "Go Heavy" and for the past month had only been working on pulls, and squats.
Dispite not being able to train Olive had a solid 2nd Meet. Key Note: 2nd Meet!
She Snatched 44 kilos and Clean and Jerked 60Kilos for a Total of 104Kilos that earned her a 3rd Place finish in the 63K Class.
For Olive.. the best is yet to come!!!
As a side note we would like to recognize how awesome Olive's Pony Tail was! Side ponies for life!
Hailee competed in the 58k Class...
She's been training hard and it paid dividends.
The Snatch: She opened with 58k, went for her 2nd attempt at 61K (to break her own PWA record) and then took her 3rd attempt at 64Kilos (the new PWA Record)
Hailee's Clean and Jerk went about the same. She opened with 72kilos, then took her 2nd attempt at 75kilos (Breaking the PWA Total record) then decided to jump to 78 Kilos which she had never put together. 3rd attempt was called at 77k, then Changed to 78k. As the timer counted down Hailee walked out cool, calm and collected; her coach the complete opposite.
The pull was easy and the catch easier, the front squat out of the hole was strong. As she set-up the jerk was fast and locked the feet came together and the buzzer blared to get all three white lights at 78 kilos.
Hailee walked away from the Don Wilson Open with 6 for 6 and a 1st Place win as well as the 58 kilo weightclass PWA Schoolage and Junior Snatch, Clean & Jerk and Total Records.
Jordan and Bryan would like to personally thank both Olive and Hailee for their hardwork and dedication. Weightlifting is hard. At times it can be frustrating, disappointing and defeating. An easy lift that has been taken 100 times before can become the weight of the world crushing down on you. Training consists of the same movements day after day at heavy uncomfortable loads. Yet both of these young ladies show up to CrossFit Redding five days a week knowing that for two hours they're going to get wrecked. Each day Hailee and Olive smile and take it all in stride; they laugh and text their friends in between their heavy set of 3. All this while maintaining excellent grades at there respective schools.
Congratulations ladies we are all proud of you.
"Whether you think you can or whether you think you can't, you're right." ~Henry Ford
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.
