Red River CrossFit

TGIF...time for a WOD...

Today's WOD:

For time:
30 Kettlebell Floor Presses, 1.5 pood
30 Double-unders
20 Deadlifts
20 Double-unders
10 Burpees
10 Double-unders

Post loads and times to comments.

Connor sent me this link to check out...good stuff!- The CrossFit Congressman 

Burnin' legs...

Today's WOD:

For time:

30 Weighted Lunges
30 Weighted Sit-ups
Run 200 meters
20 Weighted Lunges
30 Weighted Sit-ups
Run 400 meters
10 Weighted Lunges
30 Weighed Sit-ups
Run 600 meters

Post load and time to comments

Weighted lunges are to be done with one dumbbell or one kettelebell. Must carry it in the rack position or overhead; you can alternate as much as you need.

Pictures are up!

WOD 1 – “Dead Man’s Row”

WOD 2– “Mabry Medley”

WOD 3 – “On to the Next One”

 

Beer and Burpees!

Today's WOD:

"Half Mary"

Complete as many rounds as possible in 10 minutes of:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

Post rounds to comments.

Have a safe and fun day everyone!

Can you spots some familiar faces?: 
"Dead Man's Row" - Event 1 from the 2010 CrossFit Games Central and South Texas Sectional - video [wmv] [mov]

Dumbbell Tuesday...

Today's WOD:

300 meter shuttle run

rest

Complete as many rounds as you can in 6 minutes of:
7 Bent over Dumbbell Row
7 Dumbbell Power Snatch
7 Box Jumps

Post time and rounds completed to comments.

Guess who is going to Ft. Worth?!?!?! Check out the Final Results here. 

Erin Cafaro Learns to Run Part 3 with Dr. Nicolas Romanov, a CrossFit Journal preview video [wmv] [mov]

Double time!

Today's WOD:

Double Alternating Tabata:
Wall Ball Shots
Burpees

Post total score to comments.

Photo courtesy of Matt H.

The CST Sectionals are DONE! Hopefully all our athletes made it home without too many bumps and bruises. Great job everyone, and thanks for the updates and pictures. 

It's now time to turn our attention to the Affiliate Cup in May and get to business! If you are interested, now is the time to dial in your nutrition and training. We will be sending out an email to all of the people who signed up on the white-board, within the next week. We will let you all know what the game plan is for training, nutrition and how we will determine the team. Stay tuned!

Final Countdown...

Today's WOD:

"Nancy"

Five rounds for time of:
Run 400 meters
15 Overhead Squat, 95 pounds

Post times to comments.

(photo courtesy of Sharon O., for more pics click here)

The Red River CrossFit Crew showing some love for each other! 

Well, Day 1 is in the books. As of this morning Mat sits in 53rd place, Joe in 93rd, and Evelyn in 41st, respectfully. Here is today's WOD that they will be competing in:

WOD 3 (Sunday, 9am) "On To The Next"

For time (25 min cap):
15 Thrusters (115/65lbs)
Run 100 feet
50 One-Arm Kettlebell Snatches (24/16kg)
Run 100 feet
100 Double Unders
Run 100 feet back to kettlebell station
50 Kettlebell Swings (24/16kg)
Farmer Walk with kettlebell 100 feet, back to barbell station
15 Barbell Snatch (115/65lbs)
Score = Elapsed Time

We wish our athletes the best of luck as they complete their last workout. Keep up with all the details on the CF Games site and the CST Sectional site. Again, I'll be updating our RRCF Facebook page as much as I can (or whenever I get updates).

Let the Games Begin!

Today's WOD:

"Play Day"

Choose 5 of the 7 exercises and complete:
Max Box Jump, inches
Max Double-unders, 3 attempts
Max rep Slosh Pipe Overhead Squats
50 meter tire drag, max weight (3 attempts in 1 minute)
Max Pull-ups
Max Handstand Hold
Max Reps in 2 minutes of Kettlebell Swings (1.5/1 pood)

Post exercises and records to comments.

So the fun starts this morning down in Austin! Matt, Evelyn and Joe are warming up getting ready to kick some butt! Here are the WOD's today that they will have to complete:

WOD 1 (Saturday, 9am) "Dead Man's Row"

In 12 minutes, complete:
2K Row + Max Reps Deadlift (275/185lbs)
Score = Row time - (Deadlift Reps x 5 seconds)

WOD 2 (Saturday, 1pm) "Mabry Medley"

3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees

Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time

I will be traveling and spending most of the day in the air, taking the family back to the Northwest, but I will receive updates from the members of Red River CrossFit that will be down at the Sectionals. I probably won't have access to a computer, but I will update our Facebook page when I receive those updates. Add us as a friend so you can have access to those posts. You can also check out the CST Sectional website as well as the CrossFit Games website for additional updates.

Good luck everyone!

1 Day Away...

Today's WOD:

Two rounds, each for time of:
Row 500 meters
Run 400 meters

Rest as needed in between rounds.

Post times to comments.

The Battle Grounds! The 2010 Central Southern Texas Sectional will be held at CAMP MABRY!Camp Mabry was established in the 1890’s and is the headquarters of the State Military Forces. The CSTS will take place on the parade deck (see picture above).

I hope you are all excited for Evelyn and Matt, as they leave today for the 2010 CrossFit Games Sectionals in Austin, TX. Both of them have been working very hard and we know they are ready for the challenge! We will try our best to get updates and additional posts up on our website to keep you all informed on the action down in Austin. If you haven't seen what they are up against, click here for full workout details.

Good luck you two! 

The Sectional WOD's Are Up!

Today's WOD:

"Helen"

Three rounds for time of:
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Post time to comments.

Kepler on Movement Standards... [wmv] [mov]

The Central/Southern Texas (and LA) Sectional WOD's are announced!!! Click here to see what workouts our athletes get to look forward to! Above is a video for the standards of some of the exercises in the workouts this weekend. If standards are not met, reps do not count!

Jump/Burp...

Today's WOD:

21-15-9 reps for time of:
Jumping Pull-ups
Burpee-Ball Slams

Post load and time to comments.

Don't be this guy!!!

As of this morning the Sectional WODs have not been posted. You can keep up with the updates here and here.

Here is an interesting article- Study: Exercise Less, but Harder

Post thoughts to comments.

Five days and counting...

Today's WOD:

For time:
Run 200 meters
50 Squats
25 Pull-ups
Run 400 meters
50 Squats
25 Pull-ups
Run 800 meters
50 Squats
25 Pull-ups

Post time to comments.

 

Sectional Weekend for Central Southern Texas is finally here – We are less than 5 days away from the event! If you plan on heading down to Austin this weekend, click here for some important details that everyone should know.

Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]

Run, push, split...

Today's WOD:

Five rounds for time of:
Run 200 meters
10 Ring Push-ups
10 Dumbbell Split Jerks, alternating split

Post load and time to comments.

James (above) and Jed (below) competed in the Le Highlander de la Louisiane Strongman/Highlander Games tournament this past weekend. Both guys did exceptionally well, with James winning his division (middleweight) and Jed showing a strong performance getting 3rd in his division...oh yeah, and that was after Jed ran in a 5k race in the morning, winning his age group! Damn, Jed...you are a monster! We are all very proud of these two guys for their efforts on Saturday. I know they entered this competition not knowing too much about each event, but they proved that training for the unknown and unknowable, like we do everyday here at RRCF, really pays off.  I'm so glad you guys entered this competition and showed to your fellow athletes and yourselves that your training really does prepare you for anything. Now it's up to our members heading to the Warrior Dash in a few weeks, to show that they too are up for any challenge and will do great!

Don't forget to keep your eyes and ears open for updates on Evelyn and Matt, as they head to Austin this weekend to participate in the Central/Southern Texas Sectional for the chance to qualify for the CrossFit Games! If any of you are going, please email me pictures and/or video of the event so I can put updates on the website.

Chipper of a Sunday...

Today's WOD:

For time:

50 Kettlebell Swings
40 Box Jumps
30 Wall ball shots
25 Pull-ups
20 Knees to Elbow
10 Power Snatch
100ft. Overhead Walking Lunge (45/25)

Post time and load to comments.

CrossFit Journal- "Quality of Life, Not Leisure" by Lt. Jason Fernandez, US Navy

Post thoughts to comments.

GO!!!

Today's WOD:

For time:

Row 500 meters
20 Back Squats (70% 1RM)
30 Pull-ups

Post time and load to comments.

"Erin Cafaro Learns to Run" Part 1 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]

"Erin Cafaro Learns to Run" Part 2 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]