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

Kim and Crystal's Birthday WOD-6pm Class Cancelled

Quote of the Day

"No, it doesn't ever get easier. You wouldn't want it to either."

- Greg Glassman

Happy Birthday to Kim and Crystal!!!!!!!!!!!

Both of these girls hold a special place in my heart. These girls started training with me when I started training in downtown Seattle. A small amount of time went in between us as life happened but then we all shortly came back together. Kim started back when I was running my Bootcamp classes in Wallingford Park and Crystal jumped back in while Corey had his Bootcamp classes at Green Lake.

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Kim is a mom of 3 beautiful kids and who is an absolute rockstar at StoneWay CrossFit.  Big news is that just about 3 or 4 weeks ago Kim PR'd her deadlift at #211!  Overall we have known each other 3+ years but she has been apart of the SWCF family since the begining October 28th, 2009.

Crystal who originally started at a client is now one of our Coaches over at Mercer Island CrossFit.  Not only is Crystal disciplined in her own training she is dedicated in teaching others driving them to be their best.  Crystal is one of those girls that sets the pace for the rest which we all know is great motivation.  Overall I've known Crystal for 3 years but she has been a part of the SWCF family since the beginning, October 28, 2009.

"Kim and Crystal's Birthday WOD"

Complete 3 rounds for time:
26 Elbows to Knees + 43 Double Unders
26 Over Head Squats(#45/#65) + 43 Sprawls (burpee w/out push-up)

What is CrossFit?

(Pike pushups, next stop - hand stand pushups!)

110309

What is CrossFit?

by Greg Glassman

In This seminal article, "What is CrossFit?" Coach Greg Glassman explains exactly what a strength and conditioning system built on constantly varied, functional movements executed at high intensity looks like. Examples and data outline how the program, after years of clinical application, is forging elite fitness.

We utilize movements most representative of those found in nature. Functional movements are defined articulately in the article. They use universal motor… Continue Reading, courtesy of CrossFit Inc.

WOD - 4 Rounds

15 Jumping lunges/each leg #10  dumbbells
15 Over Head squats #25w/ #45m
20 Knees to Elbows

Post time to comments

-Coach