WOD:
Tabata Row

The Tabata workout protocol is 20 seconds of work, followed by 10 seconds of rest.  Repeat this for a total of 8 intervals, 4 minutes of total output.  Score the lowest number of reps attained in any of the given 8 intervals.

Alright folks….tomorrow is the first day of the CrossFit Games season. The first workout will be (suppose to be) posted tonight at 7pm.

As of this morning, we have 23 members signed up (16 males/ 7 females). Come on ladies, join in on the fun! Remember, their is still time to sign up and be apart of this team! So….

Time to Sign Up!

Lets do it…Be the fittest. Join the fun.

Remember…this is the Open, which means it’s O-P-E-N to everyone! Don’t be afraid to try something new, you may never know what you can achieve until you compete.

“Litvinovs Swing-n-Sprint”

3 Rounds of:
25-30 KB Swings
400m Run

Rest as needed between rounds – keep rounds consistent.

KB Swings must be consecutive – no resting.  Begin run immediately following last swing.  Time each round.

Post efforts to comments.

Adam's Face of Fitness...post WOD

Adam getting some love from Carlos on The Face of Fitness facebook page

Tomorrow evening, CrossFit HQ will announce the first week’s workout for the 2012 CrossFit Open. Red River CrossFit is a registered Affiliate host, which means we agree to uphold the standards and integrity of the Games and you can get your workout validated here at the box.

During these five weeks, Red River CrossFit will provide members with score validation at no cost. Anyone from the area, that is not a member with RRCF, that wishes to get their score validated may come in during our test times and have the staff validate your score for a fee of  $10 per week (this fee gets you into both test days). All registered athletes must either 1) get validated by an official host site or 2) submit video of their workout to HQ. We will open our doors to anyone that wishes to compete!

We are marking Thursdays and Saturdays as official test days. The daily WOD for Thursdays will be the Open workout. On Saturdays, we will keep the 10am workout consistent to RRCF programming and turn the 11am workout into a CrossFit Open class. Our hope is that Saturday’s turn out will be large and full of energy. We are testing two days a week, to give anyone that wishes, a chance to get a better score than their first attempt. You all need to have this workout complete and turned in to HQ before Sunday at 7pm. You must login to your CrossFit Games account and submit your score. Please make sure your score is correct; Cam will receive an email to confirm your score, and if any numbers are off, we will reject the score and you must re-submit the correct score. That gives you Th-Su to get your workout in and validated by RRCF.

Good luck to everyone on our team….let’s get it on!

Snatch Balance 2-2-2-2-2

WOD:

5 rounds of:
1 Turkish Get-up (R arm)
10 Kettlebell Swings
1 Turkish Get-up (L arm)
10 Kettlebell Swings

At the top of the TGU, do 10 swings, then come down with the same side you went up with.

Post loads to comments.

The 2012 Reebok CrossFit Games Open starts this Wed, Feb 22nd. Sign up here.

In teams of two, each team must work together to complete in order:

800m Loaded Carry (males = 70#, females = 53#)

75 Thrusters (m = 95#, f = 65#)

4 minute Plank

75 Power Cleans (m=95#, f = 65#)

800m Loaded Carry

Only one partner can work at a time EXCEPT on Loaded Carries.  The team must move together throughout the WOD.  No reps count unless both team members are present.

Post loads and time to comments.

Craig's little girl, working on her plank!

Watch “Ellen Gustafson: Obesity + Hunger = 1 global food issue” TED talks.

Post thoughts to comments.

10 minutes of EMOTM: 5x Back Squats
Rest a minute
7 minutes of EMOTM: 5x Shoulder Press
Rest a minute
5 minutes of EMOTM: 10 Romanian Deadlifts

EMOTM= Every minute on the minute. Weight for Back Squats and Shoulder press should feel relativity comfortably the first round and be a challenge by round 8/5. Stay light on the RDL (65/45 lbs) and work on range of motion.

CrossFit Games….SIGN UP FOLKS!!!

Join our Team for the CrossFit Open…sign up soon!

CrossFit Games events are composed of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake, however, the CrossFit Games are designed to test, not train fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program

The Games season is a three-stage journey. The first step is the Open, a worldwide, inclusive, five-week competition that kicks off on February 22. Want to participate? More info is available here. To be a legit competitor in the Open, register before 5 p.m. PT on February 26th.

The top athletes from the Open in each of 17 regions will qualify for the second step of competition – Regionals. The Regional competitions will run for five weeks from April 27 to May 27 at one venue in each region for three days of live competition.

The season culminates in the 2012 Reebok CrossFit Games held July 13-15 at the Home Depot Center in Carson, Calif. At the Games, thousands of participants will be whittled down to around a 100 of the fittest men and women in the world.

The Open is a fun and engaging challenge that we all will benefit from. Don’t hesitate to sign up…YOU CAN DO THIS!

Chin-ups 3-3-3-3-3

WOD:

3 rounds for time of:
200 meter Waiter Walk
10 Gobblet Squats
15 Push-ups

Post loads and times to comments.

Time to Sign Up!

Lets do it…Be the fittest. Join the fun.

Remember…this is the Open, which means it’s O-P-E-N to everyone! Don’t be afraid to try something new, you may never know what you can achieve until you compete.

Complete as many rounds as possible in 3 minutes of:
3 Deadlifts
6 Buprees
9 Box Jumps

Rest 90 seconds and repeat until you have completed 4 sets

Post rounds and efforts to comments.

Carlos Tapia's "The Face of Fitness"

Just a heads up….this afternoon Carlos Tapia will be at the 4:30 and possibly the 5:30 class snapping photos for his recent project “The Face of Fitness.”

Here is a little about Carlos:
“ I’ve shared many memories inside and out of the box, along the way I’ve developed a real passion for capturing still images, especially of CrossFitters. Several months ago I snapped a photo of someone who had just completed a workout. I looked onto the camera screen to check some of my settings. The image was nothing spectacular, but what WAS brilliant was the expression on the students face after completing the workout. It was a mixture of accomplishment and exhaustion. I looked around the room as others completed their workouts and paid close attention to their expressions. To my wonderment everyone had their own unique expressions. I saw someone happy to be finished with the pain, another sat silently stoic and heck one person was simply attempting to regain their breath. I sat for a minute and truly admiring what each person was telling me with through their expressions.

And so birthed an idea for what I’m calling my “I Am CrossFit” Portrait Series. As each student completes their workout they would be asked to IMMEDIATELY come over to where I’m set up to shoot their portrait. This means no falling to the ground or sitting on a box but coming directly to me. The shot is quite simple really. You will be asked to sit on a stool and let me capture your post workout “expression” if you will. You can do whatever you want. Smile, laugh, or simply attempt to regain your breath. I will not be giving you any direction, besides sit and stare at the camera. As such these will not be “beauty” shots but raw representations of everything you just went through. Each member will then be asked to “fill in the blank” on the following statement “I Am ________” in relation to how they feel about themselves as a CrossFit athlete in that very moment. This statement would be incorporated in some way visually as part of the portrait.

My intention for the photographs will be used as part of a Black and White Portrait book series titled “The Face of Fitness” that I’m developing of CrossFitters from all over the country in post workout phase. In every instance I would require those interested to sign a release waiver granting me permission to use the photographs for the purposes of my photography and this book.”

Front Squat 5-5-5-5-5

WOD:

5 rounds of:
50 meter Suitcase carry, R arm
5 Shoulder Press, L arm
50 meter Suitcase carry, L arm
5 Shoulder Press, R arm

Post loads and times to comments.

Time to Sign Up!

Lets do it…Be the fittest. Join the fun.

Remember…this is the Open, which means it’s O-P-E-N to everyone! Don’t be afraid to try something new, you may never know what you can achieve until you compete.

5 rounds for time of:
200 meter Run
15 Kettlebell Swings
15 Parallette Pass-throughs

Post time to comments.

So with the CrossFit Open coming up in a few days, it’s time to not leave anything in the tank. As hard as you guys work in the workouts, lets make a challenge to work just as hard at a MWOD everyday too. I’m challenging everyone…EVERYONE…to perform 1 MWOD everyday for the 6 weeks we are participating in the Open. I want to see if you notice any changes in your recovery & performance. The “Kill Your Goat” board is looking a little bare, so let’s fill it up with names and MWOD goals for the next 6 weeks. What do you have to lose…..inflexibility?

Also, we have over 100+ members here….why do we only have 9 people signed up for the Open? Registration for the CrossFit Open is now live.  The CrossFit Open is the first stage to making it to the Games. It is followed by Regionals and then the Games itself. If you think you are not ready, try see it as an opportunity to get a taste of competition as well as to bond with your peers here at RRCF.  Here’s the deal; Even if you you can not Rx everything, having you on the team really helps RRCF competitors. Your scores help the overall team score, getting us one step closer to Regionals! More than anything, there is no pressure and the Open is FUN! Who knows… you could be the next winner! And even if you’re not, we’ll all have a blast doing the weekly workouts together. So sign up, folks!

Snatch Balance 3-3-3-3-3

WOD:

10-9-8-7-6-5-4-3-2-1 reps for time of:
Strict Burpees
Forward Lunge (R + L= 1 rep)

Post loads and times to comments.

SIGN UP FOLKS!!!

Join our Team for the CrossFit Open…sign up soon!

CrossFit Games events are composed of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake, however, the CrossFit Games are designed to test, not train fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program

The Games season is a three-stage journey. The first step is the Open, a worldwide, inclusive, five-week competition that kicks off on February 22. Want to participate? More info is available here.

The top athletes from the Open in each of 17 regions will qualify for the second step of competition – Regionals. The Regional competitions will run for five weeks from April 27 to May 27 at one venue in each region for three days of live competition.

The season culminates in the 2012 Reebok CrossFit Games held July 13-15 at the Home Depot Center in Carson, Calif. At the Games, thousands of participants will be whittled down to around a 100 of the fittest men and women in the world.

The Open is a fun and engaging challenge that we all will benefit from. Don’t hesitate to sign up…YOU CAN DO THIS!