Red River CrossFit

Bring your sunnies....

Today's WOD:

Each round, individually for time:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

K-Starr is THE MAN when it comes to mobility and helping CrossFitters perform better. If you haven't seen his MobilityWOD blog...check it out! That is your homework assignment for today! He has a daily WOD for you to be doing everyday, along with your normal CrossFit training. A must read if you are serious about your training.

"Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It's too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman's Blow."

                                                                ~Kelly Starrett, DPT

Labor Day

LABOR DAY HOURS:

Open Gym:   10:30am-12:30pm
                   4:00pm-6:00pm

The Open Gym will be staffed by a Coach.  During this time you are welcome to come in and use the gym to either stretch, do your strength, the WOD, or all three. Those are your options.  You may not use our gym to do bicep curls.  Using the Open Gym time to get your workouts in means that you take responsibility for yourself and your body.  You must do a proper warm up.  All of you have attended enough workouts to know that should include some general movement (run, row, jump rope etc…) some dynamic range of motion exercises and some targeted warm ups depending on your exercises for the day.  You can always do the Official CrossFit Warm Up (Samson stretch, back extensions, sit ups, pull ups, dips) if you are not feeling your creative juices flowing.  Also you need to be finished by 12:30 and 6:00. Please do not expect to roll in at 12:25 to get a WOD in. I am leaving at 12:30 & 6pm and all of you are too! With that said...here is the WOD:

Five rounds for time of:
40 Double-unders
30 Sit-ups
20 Kettlebell Swings, 1.5 pood
10 Toes-to-Bar

Post time to comments.

Fight Gone Bad 5....let's do it people!!!

19 days left...

Today's WOD:

3 rounds for time of:
50m Flying Burpees
100m Farmer's Carry, 55 pounds
10 Pull-ups

Post time to comments.

FGB5-

Remember, folks, we have 19 days until Fight Gone Bad 5! Make sure you are sending out emails to all your friends and family. If you have local businesses that would like to donate to us, but not online, contact Cam for a Donation form. Remember...all donations are tax deductible!

Ladies....how we doing?

Today's WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments

One of the many reasons why we participate in the FGB5 Fundraiser.Have you signed up yet?

Wounded Warrior Project began when several individuals took small, inspired actions to help others in need.

One night while watching the evening news, a group of veterans and brothers were moved by the difficult stories of the first wounded service members returning home from Afghanistan and Iraq. They realized then and there that something needed to be done for these brave individuals beyond the brass bands and ticker tape parades.

The resulting objective was to provide tangible support for the severely wounded and help them on the road to healing, both physically and mentally. What had been initially viewed as a small contribution (compared with what the warriors had sacrificed while serving our country) has become WWP's signature program: "WWP backpacks delivered bedside to wounded warriors."

                                                                                    ~courtesy of FGB5

Annie? You look different...

Today's WOD:

Double-Alternating Tabata:
Double-unders
Sit-ups

Post total reps for each exercise to comments.

In a double-alternating Tabata, you will perform the first movement for twenty seconds followed by ten seconds of rest, then you will do twenty seconds of the second movement followed by ten seconds of rest. Continue for a total of eight minutes.

Here is an update for our Dragon Boat Racing Team:

Dragon Boat Practice Day

Day: Thursday, September 9th, 2010
Time: 6:30 p.m.
Where: Riverview Park by the Red River
Bring your IDs with you!!!!

Practice...we talking about Practice?!?!

Today's WOD:

"Controlled Fight Gone Bad!"

Three rounds of:
Wall-ball Shots, 10 ft target (Reps)
Sumo deadlift high-pull, (Reps)
Box Jump,(Reps)
Push-press, (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Remember this "blast from the past" commercial from last year's event!

Today's WOD will be a Practice WOD to prepare for FGB5, which is 22 days away. Today's WOD will give you a good idea on where you are at, both physically and mentally. The Controlled part of this WOD is that you will perform this workout ONE (1) division below the level you plan on doing on September 25th. The four divisions are:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 33lb push-press and sumo deadlift high pull, 10lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 22lb push-press and sumo deadlift high pull, 6lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

23 days away....

Today's WOD:

Three rounds for time of:
5 Man-Makers
200 meter Sprint

Post load and time to comments.

Folks!!! Make sure you sign up to participate in this year's Fight Gone Bad Fundraiser. The event will be on Saturday, September 25th at 11:00am. This workout and Fundraiser will be open to anyone that wants to participate. Non-members of RRCF, please contact Cam if you would like to join our team! We would love to have all interested athletes participate in the workout this year! This is an amazing cause and we would like to see all of you get on board with this fundraiser! Below are some helpful links:

Fundraising Tips

About FGB5

Benefiting:
LIVESTRONG
Wounded Warrior Project
CrossFit Foundaton

Buns of Steel...

Today's WOD:

400 meter Walking Lunge

Post time and number of steps to comments.

Hood to Coast is a huge relay race back home in Oregon. It may be a long race, 197 miles, but it's a fun race. With a team of 6-12 people, you travel from the scenic Mt. Hood, through Portland, on to the beautiful beaches of the Northern Oregon Coast for a party and big celebration. Next year will be the HTC's 30th Anniversary, and I would love to get a team, from RRCF, to participate! We would train like most of you are doing now, for the November 1/2-Full Marathon Trail Race. I just wanted to get some feelers out there to see if any of our athletes would be interested. As you all know, I would much rather ROW 197 miles than run, but I've always saw this as a great, yet fun, challenge for myself. Not only that, it's a team effort, so you can share your accomplishment with 11 other people. Think about it and post thoughts to comments.

2010 HTC: Joe's Recap- OregonLive

All-military team of severely Wounded Warriors prepares for new challenge at Hood to Coast Relay- OregonLive

Hood to Coast Relay takes shape in Seaside- The Daily Astorian

Good Luck Bro...

Today's WOD:

"Matty"

For time:
4x50m Shuttle Run Sprints, carrying a heavy dumbbell for the 1st and 4th sprint
~Then~
10 rounds of:
3 Squat Cleans, 135 pounds
3 Muscle-ups
~Then~
Row 750 meters

Post DB load and time to comments.

Muscle-ups can be substituted with 6 Muscle-ups from knees to full ring dip / 6 Jumping Muscle-ups /or 6 pull-ups & 6 Dips.

Matt's Graduation picture from The Citadel (I had to throw that one in!)

As you all know, today is Coach Matt's last day with us at Red River CrossFit. Matt started out as an athlete with us over a year and half ago and moved his way into coaching at the beginning of the year. We can't thank him enough for all his dedication to the gym and our athletes.

Matt got a new job with the Air Force and will be in training for the next year for this new job. We wish he could stay with us, but we understand that he's got to move on to bigger and better things. We wish him nothing but the best! Thank you, Matt, for all your hard work in and out of this gym!

If you want to say your good-byes and maybe cheer him on in his final WOD, he'll be up here for the 5:30 class (but don't hold me to that, it could be 6:30...either way, he'll be up here in the evening).

Breathe with me

Today's WOD:

Kettlebell Breathing ladder;

Kettlebell swings, 1-10-1 rep pyramid

To execute a Breathing Ladder do one rep followed by one breath, then do two reps followed by two breaths, three reps followed by three breaths, etc. Breathe as much as you want while working. Breathe only the specified number of "reps" while resting.

Post load and thoughts to comments.

Remember

Partner's Pain...I mean Fun

Today's WOD:

3 Rounds, with a partner:

One partner will Row 250 meters, for max effort, while the other partner performs max rep dumbbell Thrusters the entire duration of their partner's row. Once the partner on the rower gets done, switch, and repeat. Count number of thrusters for all three rounds.

At the end of the WOD, subtract the Partner with the highest number of Thrusters (total for all three rounds) from the Partner with the lowest number. The result will be the number of burpees for the partner with the lowest total thrusters.

If you do not have a partner, time your 250 meter row and perform your thrusters in the same amount of time.

Post totals to comments.

Rich M., Chesapeake Virginia. (courtesy of CrossFit.com)

If any of you guys see some funny signs like this, while out and about, please send them our way!

____________________________________________________

12:00pm Red River CrossFit will be hosting a Nutrition Talk/Lecture/Open Forum. All our athletes are encouraged to come! For $10, non-members can come and participate. Coach John will be talking to you all about the importance of Nutrition and Performance. We hope to see you all there!

Yes...Friday

Today's WOD:

Double-Alternating Tabata:
Dumbbell Row, 35 pounds
Dumbbell Push-Press, 35 pounds

Post total reps for each exercise to comments.

In a double-alternating Tabata, you will perform the first movement for twenty seconds followed by ten seconds of rest, then you will do twenty seconds of the second movement followed by ten seconds of rest. Continue for a total of eight minutes.

Does the majority of your diet look like this?

It should!

Tomorrow is our Nutrition talk for all of you interested. Anyone and everyone is invited to this event. This event is free for members, as well as their spouses, and $10 for non-members.

Partner Up...

Today's WOD:

3 rounds, not for time:

One partner will run 400 meters while the other partner performs burpees the entire duration of their partner's run. Once the partner gets back, switch, and repeat. Once both partners have completed their run/burpee session, perform one round of the Dynamx Ab Wheel. Each movement in the Ab Wheel will be done with three reps.

If you do not have a partner, time your 400 meter run and perform your burpees in the same amount of time. A coach will then take you through the Ab Wheel.

Post number of burpees completed, for all four rounds, to comments.

Please watch the video above before you come to class. We will cover it once more before the WOD.

~Reminders~

Coach John will have a Nutrition Talk after the 11:00am WOD. All athletes of Red River CrossFit are encouraged to attend.

Also, we are less than a month away from Fight Gone Bad 5. We have just a few people signed up to participate in CrossFit's only major Fundraising event. Some Affiliates are already up to $20,000 raised! Please sign up and start your pledge drive. Even if you don't plan on being in Shreveport for the event you can still sign up to help us raise money, and you could even participate at another Affiliate if you are out of town. Your efforts will go to some amazing charities, so lets start moving. We will be sending out more information for you in the next couple of days...so, check your emails! We are also encouraging you to invite friends and family outside of RRCF to participate in this event. The more people involved, the better! Please contact Cam if you  have any questions.

Thanks.

Don't be fooled...

Today's WOD:

Three rounds for max reps of:
1 min. Barbell Squat Jumps, 45 pounds
1 min. Box Jumps, 20" box
1 min. Rest

Post total reps for each movement to comments.

 

 

Please check out the video's so you are better prepared for the Strength portion of our day!

~Nutrition Talk~
Coach John will be at the gym Saturday afternoon, after all the WODs, for a Nutrition talk for all of our members. This informative meeting will cover the Zone to Paleo Diets and everything in between. Members are encouraged to attend, ask questions, and give input! We hope you all can make it at 12:00 on Saturday, August 28th for this event!

Please contact John Lee for more details.

See you there!

Fun and Games...

Today's WOD:

From the "PA/MD/DE Sectional"-

Complete as many rounds as possible in 20 minutes of:

Row 1000m- This is only done once to start the heat
Then:
20 Double-unders
15 Wall ball Shots, 20 pounds
10 Ring Push-ups
5 Pull-ups

Post rounds and fraction of rounds to comments.

RRCF's 2010 Texas Throwdown team...12th place...not bad!

"Better Bracing for Midline Stability" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Have you signed up for Fight Gone Bad 5? Sept is not that far away . . .