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

Pick a Teammate

Friday

Things that make you say "WTF"?

“When people ask if me I’m doing this to ‘tone up’”

– Kati Schizofrenetic Rosser

Recipe of the Day

Margarita Shrimp

Strength

Weighted Step-ups

4 x 8

(4 each leg for each 4 sets)

*use the 20" tire or 24" box

Handstand Hold

4 attempts

Rest-2 minutes

Metcon

(Grab a partner)

4 rounds of:

90 second Plank (elbows or hands)

KB Swing, #44/#25

*tally KB swings from each partner after 4 rounds are complete

*each partner is moving at one of the disciplines, then switches once the 90 seconds are complete

*If the partner doing the plank rests, drops, lifts their butt, the time stops while the KB partner is still swinging

*workout is complete once each partner has complete 4 rounds of each disciplines

Everybody needs a little pep talk, a little motivation, someone pushing them and overall watching out for their best needs.  Watch this video as Coach Cochran creates the environment he wants his ball players to live in.  Listen to the dialogue he has with the players.  He's not saying he'll be let down if they don't give it 100%, but they'll be letting themselves down.  "Make today count!"

A Beginners Guide to CrossFit

110709
HERO WOD - Timothy*

 125m Run

KB swings #35/55

 Squats

AMRAP in 20 minutes

Continue each movement for as long as it takes the runner to return. Runner goes to KB swing. KB swing goes to squats, squat goes to rest. Count every rep.

*Tim Brenton Seattle Police officer killed in the line of duty 10/31/2009

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A Beginners Guide to CrossFit

by Greg Glassman

Coach Greg Glassman offers a beginner’s guide to CrossFit that focuses on problems and solutions. Nearly every aspect of our model is at odds with the fitness magazines and programming in commercial facilities. CrossFit is a leader in the fitness community.

By definition functional exercises call for an essential bit of human capacity. Due to strength or injury, often a particular exercise is not immediately possible. In nearly every case what we do is find a method to reduce the load to insignificant levels while preserving precisely the line of action or substitute movements of similar lines of action that will prepare for the missing capacity. Any weightlifting exercise can be done with a broomstick or PVC pipe. Every bodyweight exercise can be substituted with gateway movements.
The CrossFit approach is to embrace, study, practice, and train for functional mastery. CrossFitters at every level are on the same path - moving from functional competence to functional dominance.

Not being able to complete a WOD doesn’t mean that you can’t do CrossFit. Taking a WOD and reducing the load, cutting the reps, dropping a set, taking longer rests, and sitting down three times during the workout is still doing CrossFit. In making these modifications the athlete is merely turning down the intensity.

Expecting elite fitness from comfortable efforts is naïve, while going too fast is dooming. Our simple charter of functionality, intensity, and variance gives so much latitude that resources cannot be a serious obstacle to CrossFit training. To ready further, CLICK here, courtesty of CrossFit Inc.