“Baseline” + More

For time:
500 m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

~Rest 1 minute~

Continue to perform the “Baseline” until time is up at 20 minutes. Perform the remaining rounds at 70-80%, working on ROM and technique.

Post “Baseline” time and rounds completed to comments.

Three weeks until Run For Sarah on June 9th. Join us for this great cause;

On September 6, 2011, Rachel Touchstone was involved in a tragic automobilie accident. Her daughter, Sarah Claire Touchstone, was born that day at LSU Health Shreveport, but lived only for a precious 36 hours. In appreciation of the wonderful care provided by the NICU at LSU Health Shreveport, Trey and Rachel Touchstone, along with friends and family, are hosting “Run for Sarah. “  Funds raised through this event will go towards acquiring a new infant transport system in memory of Sarah Claire.

When an infant is born with critical needs at a community hospital, he or she is transferred to LSU Health Shreveport for specialty care. On average, the NICU at LSU Health Shreveport currently transports 50 critically ill infants per year, and would like to increase that number to 100 per year. It is important for LSU Health Shreveport to have the most up-to-date equipment. Please join the efforts to raise funds in Sarah Touchstone’s name to help purchase the infant transport system.

To register for the race, please click here.

For more information:

By Phone: (225) 907-8974

http://www.facebook.com/runforsarah

http://www.runforsarah.blogspot.com/

Pull-ups 5-5-5-5-5

WOD:

For time:
90 Double-unders
60 Kettlebell Swings
30 Scooter Hip Raises

Post loads and times to comments.

Just thought I’d post something for our coaches that are now in “The Hole:”

I just want to express our appreciation for everything they did for us and our athletes. These two were amazing additions to our staff here at Red River CrossFit. I wish we could have kept them longer, but they had an opportunity they couldn’t pass up. I know they will do amazing things in Wyoming, and we wish them nothing the best!

We are extremely grateful for all they did here, and can’t thank them enough. If they ever come back this way, you know we are going to do whatever it takes to get them back coaching with us!

Thanks again and good luck guys!

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Post rounds completed to comments.

Speaking of “Hero” WODs…don’t forget “Memorial Day Murph” on Monday, May 28th.

Here is an updated list of events:

May 19- Coaches vs. Cancer 5k
C.E. Byrd High School; Let’s support the athletic department (specifically the Girls Basketball team) as they supported you all during FGB6. It’s a 5k fun run…so come on out!
8am Registration, 9am Start

May 22nd- June 30th- Firecracker 5k training program w/ Josh Clayton
6 weeks, 3x/week. 6pm on Tues/Thurs. 8am on Saturday.

May 28th- “Memorial Day Murph”
Classes at 11:30 & 5pm only

Every year, CrossFitters and Affiliates around the country participate in this workout on Memorial Day. It has grown into something pretty amazing. With so many participating in this grueling workout, CrossFit Albany and CrossFit Works have created this project to honor fallen military members with our pain and sweat, (some tears and blood too I’m sure), and to raise money for charities supporting military causes.

If you are interested in donating and registering for this cause, you can go here to register for this WOD. For $35, you get a t-shirt and you’ll be donating to some good causes.

These classes will be open to the public (scaling will be recommended), so bring your friends and family and let’s honor those that have sacrificed their lives for us!

June 9th- Run For Sara 5k
An event close to our hearts, the Run for Sara 5k will be a community effort, both at the race and in the community.  Please help us honor the daughter of Trey and Rachel Touchstone.  Our goal is to raise money to donate to the NICU. They are in desperate need of a new infant transporter. Once the infant transporter is purchased, the LSU Foundation will dedicate it to Sarah Claire Touchstone.

Here is how you can help:  the first annual Run for Sarah will take place in Shreveport’s Ashley Ridge on June 9.  We hope you will join us.  Will you be willing to help us raise $100,000 in honor of our daughter Sarah?  Every little bit helps and we need your support.  Please register for the race and/or donate up at the top right corner of our website.

Front Squats 5-5-5-5-5

WOD:

10 minutes of:
5/5 Single Leg Deadlift, 95 pounds
2 foot Accuracy Jump to plate, 10 reps

Fight for perfect form on your pulls. With the jumps; practice landing – ball of foot first , then to heel, then to squat.  Keep knees from going too far forward or from diving in. Jump off of 2 feet onto a plate.

Post loads and efforts to comments.

Good stuff…check it out:
The Weight of the Nation- HBO

4 rounds for total reps of:

3 minute AMRAP of:

60m Sprint
30 Double-Unders
15 Dips

Rest 2 minutes after each round.

~then~

GWOD:
Hold Middle Split for 2 minutes
20 Side Leg Swings on right leg
20 Side Leg Swings on left leg
Hold Middle Split for 1 minute
20 Side Leg Swings on right leg
20 Side Leg Swings on left leg
Hold Middle Split for 2 minutes

Post reps and efforts to comments.

Josh is back with endurance training!

Firecracker 5k Training program
6 weeks, 3x/week. 6pm on Tues/Thurs. 8am on Saturday.

Tuesdays, Riverfront. Thursdays, Lee Hedges Track. Saturday, St. Vincent parking lot, Ratcliff entrance.

Runs from May 22nd through June 30th. 14 coached classes, 4 classes on your own (He’ll be out of town).

Call or email us for details…

Who’s ready to join the team?!?

Hang Snatch 3-3-3-3-3

WOD:

Spend 10 minutes working with a loaded carry. Every odd minute, perform 5 burpees.
Alternate between:
Waiter walk
Rack carry
Suitcase carry

Post loads and efforts to comments.

Please join our friends, the Lady Yellowjackets basketball team, as they host a Coaches vs. Cancer 5k this weekend. If you remember, the girls came out to help with our FGB6 event last September, so let’s return the favor! Let’s all show our support for them by participating in this event!

Not a Byrd family? No problem…this event is encouraging all schools in the area to get involved. Show your pride, wear your school colors, and compete for the “School Participation” award.  The school with the most participation will receive an official “Coaches vs. Cancer” grand prize.  So please spread the word and get involved to help us find a cure for this deadly disease.

5 ROUNDS:
Handstand Hold Against Wall for 1 minute
Hollow Body Hold for 1 minute

~Rest 5 minutes~

“CrossFit Baseball”

Split class into two teams. Complete as many rounds (Runs) as possible in 10 minutes of:
15Kettlebell Swings- First Base
15 Toes to bar- Second Base
30 Air Squat- Third Base
Go out front door and back in through side door = 1 run for the team.

Post efforts and runs to comments.

WATCH LIVE CENTRAL EAST COVERAGE ALL WEEKEND:

Today’s schedule will be a little different. Please come down to the Fit For Life Expo, located inside the Downtown Shreveport Convention Center.

There will be a check-in for all the athletes, that have registered with us, at the front door. If any of you have any trouble getting in, please send me (Cam) a text or call my cell phone. (look under coaches’ profile for my info)

Schedule of Events:
10am- Workout of the Day (Open to Public)
11am- Workout of the Day (Open to Public)
12pm- RRCF Kids class
RRCF Oly Class (closed to general public)
1:30pm RRCF WOD Challenge:

A) 20 Dumbbell Snatches
25 meter Shuttle Run
B) 20 Burpees
50 meter Shuttle Run
C) 20 Deadlifts
75 meter Shuttle Run
D) Row 500 meters

Time Cap: 10 minutes
The athlete’s score is his or her total time for completing the workout. If he or she does not finish the entire workout within the 10-minute time cap, the score is 10:00, plus a one second penalty for each rep not completed (every 50 meters on the rower constitutes one repetition).

Men’s weight:
Advanced: 55 pound dumbbells, 225 pound deadlifts
Intermediate: 35 pound dumbbells, 185 pound deadlifts
Beginner: 35 pound dumbbells, 135 pound deadlift

Women’s weight:
Advanced: 35 pound dumbbell, 155 pound deadlift
Intermediate: 20 pound dumbbell, 115 pound deadlift
Beginner: 20 pound dumbbell, 95 pound deadlift

Prizes to the top Advanced Male & Female winners.

Shoulder Press 1-1-1-1-1

WOD:

5 rounds of:
Bear Crawl
15 Kettlebell Swings

Post loads and efforts to comments.

Reminder:

Today after the 11:30 class, we will be moving some equipment over to the Convention Center. Any and all hands would be appreciated.

Tomorrow, our workouts will all be downtown for the Fit For Life Fitness Expo. I have a list of folks who want to come, so if you haven’t responded to my email yesterday, make sure you let me (Cam) know if you want in. If I don’t have your name on the list by the time we get downtown this afternoon, you will have to pay to get in tomorrow. Please send me all names of people, kids, etc… wanting to participate in our events.

Thanks.

Every minute on the minute for 15 minutes, complete:
2 Power Cleans
3 Strict Burpees

Post loads to comments.

Important info regarding this weekend:

Due to miscomunication, I was under the impression that this weekend’s events were free of charge. I was wrong…so…if you plan on coming this Saturday, please send me an email (cam.rrcf@gmail.com) so I can put you on our list for entry. I will also be sending out an email later today, to keep you all in the loop. Please respond to that email, or hit me up before (if you know or think you may be coming).

Red River CrossFit’s event agenda:
10am- CrossFit class (open to public)
11am- CrossFit class (open to public)
12am- RRCF Kids class/challenge
1:30 RRCF WOD Challenge (18+; prizes for top men’s and women’s times)

For more details click here.

So sorry for any confusion for this weekend. We appreciate all your help and support!

PS- We will be moving equipment downtown tomorrow after the 11:30 class. If anyone is available to help, we would greatly appreciate it.