Monday

Heather perfecting her press

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

WOD

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Watch:

The ball and your back

Saturday

Get out and enjoy the sun today!

WOD Schedule

9am

WOD

Teams of 2

100 Back Squats

400m Med Ball Run

100 Box Jumps

400m Med Ball Run

100 Deadlifts

400m Med Ball Run

100 Knees to Chest

400m Med Ball Run

100 Burpees

Watch:

Why you shouldn't avoid being wrong. It's a little long, but well worth watching. 

Friday

Workin' Hard 

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

In the afternoon, we will be running heats every

 20 minutes starting at 4pm. Please sign up on the board 

for a slot when you arrive at the gym.

WOD

Games Open Workout 11.5

5 Power Cleans (145lb/100lb)

10 Toes to Bar

15 Wall Ball (20lb, 10' target/14lb, 9' target)

(Can be scaled)

or 

"The Alternate"

For those of you who are not competing  

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Read:

CrossFit Football on Intensity v Effort

Watch:

Sneak Peak of games workout 11.6 with Chris Spealler and Jason Khalipa

Wednesday

When was the last time you updated your goals?

WOD Schedule

6am, 7am, 9:30am, 5pm, 6pm

12 PM CANCELED

Open Gym

4pm

WOD

Back Squat

5, 5, 5, 5+

AMRAP 12 min

10 Box Jumps

10 Air Squats

10 Supermans

150 m Farmer Walk

Read:

We hate to admit it, but there is more to life than CrossFit. Ever thought of taking a grand adventure around the world? Here are 11 Reasons to Stop Dreaming and Start Planning Your Round the World Trip.

Watch:

Hopes this brightens your day...

Jake S and his ukulele

Friday

The way you might feel after today's open WOD...Just a little bit gassed.

Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4 pm

WOD

CrossFit Games Open WOD 11.2

9 Deadlifts (155/100)

12 Push-Ups

15 Box Jumps (24"/20")

Read:

Are you bulletproof? 

Watch:

Page Nutt demonstrates the WOD. Do you think her push-ups are legit? You be the judge

Wednesday

Gabe killing a box jump

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

CrossFit Essentials

6pm

*Graduation Day

WOD

Push Press

5-5-3-1

1000m Row

21-15-9 

Thrusters

 Bent over Row

1000m Row

Read and Watch:

Check out the Instructions for Workout 11.2. Are you ready for workout number two of the Open? 

Tuesday

CrossFit Redding, hanging for time

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga

7pm

Strength

Deadlift

5-5-3-1+

Metcon

21-15-9

KB Swing

Knees to Chest

Box Jump

Read:

Cereal Grains: Humanity’s Double-Edged Sword

by Dr.Loren Cordain

CrossFit Endurance?

Quote of the Day:

”Anyone can give up, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that’s true strength.”

“Kelly”
Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

AB CHALLENGE
100m Inch Worm

How to do an "Inch Worm"?
1) Walk hands out to a push-up position
2) Complete a push-up (chest to ground)
3) Walk feet up to hand with straight legs
4) Repeat Step 1

Training for a distance event? Compliment your current CrossFit training w/ Endurance training and improve your times across the board.

Read more about CrossFit Endurance

CF Endurance was created with the belief that you have taken the time to learn the skill of your sport. If you have not, you have no business here, or competing in this sport. This website is to be used with the Anaerobic Endurance WOD, Main Site WOD, your affiliate, or your own CrossFit Programming (Beware, poor programming will come at your cost in fitness and sport). Follow the directions as indicated on each day's WOD. If you aren't recovering and hitting times that you should hit, take a day or two off...

Recovery is why you get better, not more training!

Ab Challenge: Plank Off!

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up

Box jump, 30 inch box

Sit-up

AB Challenge
10 minute Plank
(side plank, push-up position, single leg plank are all permitted)
Rules:  Hold the plank position for a total of 10 minutes.  Each time you pull out of the plank position (i.e. drop to your knees) you stop the clock.  When you continue in the plank position your time continues.

Penalty:  Each time you drop out of the plank position you owe yourself 3 burpees. (Example: 5 times you drop to your knees =  15 burpees at the end of 10 minutes)

Can't do a Handstand Push-ups?

 

Watch this video and see if there are any alternatives you have not tried yet.  Progression is the key to any skill we try to learn/get better at.  If you continuously are stuck at "level 1" at any skill you are trying to learn then you need to figure out what you are not doing right.  For example, if you can not do 1 pull-up and you are using the "Gravitron" or any machine to assist you for a pull-up, then stop!  There are great ways to get assistance such as having a friend spot you or simply use a pull-up band.

 

 

Sweat Storm

3/8/10

Complete 3 rounds

1 minute WallBalls

1 minute Power Snatch, #96/#65

1 minute Box jumps

1 minute row

1 minute rest

*total repetitions = your score

The Fish Go CrossFit
by Paul Fournier
Florida Marlins strength and conditioning coach Paul Fournier
brings CrossFit to Major League Baseball players.

Sweat Storm
By Eric Velazquez
A growing fitness sensation, CrossFit—the system that takes functional training to the extreme—isn't for the weak. Follow along as an MF staffer plunges into the fray


 

What Does It Take to Be an Olympic Athlete

3/3/10

 

Row 350/Run 200m

30 Elbows to knees

Run 400m

30 Double Unders

30 Air Squats

20 Box Jumps, 24”/20”

What Does It Take to Be an Olympic Athlete

by Lindsey Reu

Between now and February 26, we'll be glued to our television set watching as almost 2,500 athletes from around the world skate, ski, and slide their way toward an Olympic medal in Turin, Italy. If you're like us, you're marveling at the hard work, dedication, and pure athletic ability on display at this year's Games.  Click Here to read further

Human Growth Hormone: hGH

3/2/10

Strength:

Bent Over Row

5-5-5-5-5

Metcon:

Complete 4 rounds for time:

30 Double Unders

20 Sit-ups

10 Box Jump

Wasington CrossFit Sectional Highlights
by Adam Behringer


2010 Washington CrossFit Preliminaries from Adam Behringer on Vimeo.

Human Growth Hormone: hGH

 

Human growth hormone hGH - Don't waste money - and risk your reputation on human growth hormone; make your own instead!

One group of drugs with large ergogenic effects which continue to pose difficulties in detection are the peptide hormones, incuding EPO, IGF-1 and growth hormone. According to one press report of the time, an empty phial of growth hormone was found in a changing room at the Barcelona Olympics in 1992, fuelling a great amount of speculation on just how widespread this form of drug abuse might be.

Click HERE to read further. Courtesy of Peak Performance

Coach Scott's Training Log
Coach Corey's Training Log

Fight Gone Bad Returns

121209

"FGB"

1) WallBall

2) SDLHP (sumo deadlift high pull)

3) Box Jump

4) Push Press

5) Burpees

3 Rounds

* each station's duration is 60 seconds, every 5 minutes each team takes a 60 second break

Top Ten New Year's Resolutions

112809

Thrusters 25lbs/45lbs

Jump Rope

Elbows to Knees

Box Jumps 16"/24"

Push-ups

*50 repetitions for each exercise x # of members on a team

(i.e. 50 reps x 5 members= 250 total repetitions)

Top Ten New Year's Resolutions

By Albrecht Powell, About.com Guide

New Year's Eve has always been a time for looking back to the past, and more importantly, forward to the coming year. It's a time to reflect on the changes we want (or need) to make and resolve to follow through on those changes. Did your New Year resolutions make our top ten list?

Read the Top Ten.............................

Soggy Saturday

Its going to be a wet one tomorrow... but once you start to sweat you wont even notice!

Workout of the Day:

In groups of three complete the following:

400m Run

(everyone must finish before moving on)

150 Back Squats #45 w/75m

125 Wallball Shots 10'/12'm

100 Box jumps 20''w/24''m

FOR TIME!

Break down the reps between all 3 people however you see fit

Leila rockin the KB swings!

Performance and Health

By Tony Leyland

Do your friends and family think you are a little crazy for doing CrossFit? At the very least I think that the majority of CrossFitters are viewed as a group highly devoted to elite fitness, conscious of their bodies and diets, and perhaps "taking it all a bit too far." My wife thinks my love of CrossFit is all part of my midlife crisis but harmless enough—despite the fact that I spent a couple thousand dollars on my garage gym. (Of course, with a good friend getting a classic Lotus Elan when he turned 50, my wife thinks she is way ahead.)

Maybe seeing the term "Forging Elite Fitness" on the website is why some view CrossFit as being for a select few, but I would suggest the main reason is the standard understanding that "fitness for health" means traditional cardio exercise and maybe some low-weight, high-repetition resistance training (with machines and/or springs).

To be continued

-Coach Corey