Red River CrossFit

Jumpin' fools...

Today's WOD:

Three rounds for time of:
100 Double-unders
15 Dumbbell Burpees

Post load and time to comments.

(photo courtesy of CFHQ)
Pulling and landing stance

"Isa-Grace" with Josh Everett - video [wmv] [mov]

**If anyone knows or hears about our big tires getting stolen, give us a shout please. --For those of you that do not know, our two big tractor tires where stolen from the back of our building. Now, these things are over 300 pounds, so they didn't just roll away. Please keep us informed if you hear anything. This is the second incident that we have had with people stealing our equipment that we store outside in the back (we had a bench press rack stolen last year). I guess if you leave some thing outside, its fair game to anyone that drives by. Keep your ears and eyes peeled, and let us know if you hear of anything, Thanks everyone!**

Dummy Grace...

Today's WOD:

"Dumbbell Grace"

30 Clean and Jerks, 55/35 pounds

Post time to comments.

Aaron and Aubry doing "Uneven Grace"

Not much to be said about last nights game other than.....WHO DAT!?! So happy for the Saints, New Orleans and the State of Louisiana.

Now it's our turn to bring home a championship: Affiliate Cup...here we come!

Who Dat?

Today's WOD:

For time:
Run 400 meters
3 Power Snatch
35 Pull-ups
Run 400 meters
3 Power Snatch
35 Sit-ups
Run 400 meters
3 Power Snatch
35 Push-ups
Run 400 meters
3 Power Snatch
35 Dips

Post load and time to comments.

We have the winners...

Today's WOD:

"Oly Complex"

On the minute, every minute, for 12 minutes complete one "Oly Complex":
High Hang Power Clean
Low Hang Power Clean
Squat Clean
Jerk
Overhead squat

Post loads to comments.

Each movement must be done to completion before moving on. Each clean must finish with your hips at full extension. If you do not complete all the movements in 60 seconds, record how many rounds you complete with the remaining time.

After long deliberation, and reviewing everyone's notes, we are proud to announce that Ivan and Aaron are the Nutrition Challenge winners. Congratulations fellas! One of our newest members, LeAnn, did an outstanding job too and rounded out the top three. Again, as I said in yesterday's post, you all did a great job with the challenge and almost all of you showed some visual changes in your before and after photos. If you would like to receive a copy of your before and after photos, please email us at coach@redrivercrossfit.com. Also, if like what you see in your photos and want to continue to track you progress through pictures, just let us know and we can set you up. 

Again, congrats to Aaron and Ivan. The two of them will split the money pot and receive 50% off their next month's membership!

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RRCF's 1st annual Concept2 Fishing Tournament

After watching the success of CrossFit One World's Fishing Tournament, I figured we could use a much needed break in our training and throw a little party. Here is how it works:

Using the Fish game on the P3 monitors on our C2 rowers, we will conduct a bracket style tournament to find out who is the best fisher(wo)man at our gym! We will start the tournament on either Friday the 26th(after the 5:30 class) or on Saturday the 27th (sometime in the after noon). Please let us know in the comments when you would want to party!

Entry fee is $10. Winner takes the entire pot minus 10% given to person with the highest score for the entire tournament. Winner will also take home...well, probably the coolest trophy ever! Once everyone is registered, we will draw the names out of a hat and place the names in the brackets. To advance, you must score more points than the person you are going head-to-head with. We will continue this until we crown a champion.

What do you do in between matches? Well...we do what any good fisher does: drink beer! This event will be a pot luck: RRCF will supply utensils, napkins, plates, water and a keg. You guys bring your family, friends and food!

We will open this event to Members, friends, family and other CrossFit affiliates!

We will have more details on the event in future posts!

Run like you stole something!

Today's WOD:

12 rounds of:
100 meter sprints every 45 seconds

Record each effort and post to comments.

 

If you haven't seen this Nike commercial, check it out: Matt Scott tells it like it is.

***Nutrition Challenge***
We will announce the winner of the January Nutrition Challenge in tomorrow's post. I just have to tell you that I was pleasantly surprised when I saw everyone's before and after pics. In 4 short weeks, you all had some noticeable differences in your profiles. Think about if we stuck to this challenge for one more month! The coaches are comparing notes right now and going over logs and workouts. This is a tight race between 4 individuals that is making this decision tough! These individuals turned in all their logs and came in and worked out 3+ times a week, and most importantly stuck to the diet pretty well! As I looked at your comments yesterday, it seems like this turned out to be a pretty positive challenge. It looked like you all are going continue with the diet (maybe with a few more cheats).

I would love for you to turn in any recipes that you came across, or made up, and send those to coach@redrivercrossfit. I'm thinking we could either publish those on our Nutrition Blog or possibly make a RRCF cookbook!

This month's Challenge-
Concept 2 Fishing Tournament

What's the Fishing Tournament?.....find out all the details tomorrow!

It's going to be fun!

Ladder Day...

Today's WOD:

For time:
10 Back Squats
2 Pull-ups
9 Back Squats
4 Pull-ups
.....
2 Back Squats
18 Pull-ups
1 Back Squats
20 Pull-ups

Post load and times to comments.

RRCF's Nutrition Blog

Question of the day:

Now that the Challenge is over, are you still going to stick with eating Paleo?

Dummy Snatch...

Today's WOD:

Complete as many rounds as possible in 12 minutes of:
10 Dumbbell Hang Power Snatch, alternating
10 Knees to Elbow
15 Bent-over Rows

Post loads and rounds to comments.

 Man...that was fast! In just 24 hours, over 110 teams from around the world have signed up for the Affiliate Cup. That is already 10% more than last year, and the Regionals aren't until May! 

Some of you have been wondering how we are going to pick our team and how the format works. First off, I want to let you all know that you all should be working hard to make the team. You never know who we can use. We are still working out the details on how we are going to determine who goes to Ft. Worth with us, but more than likely we will have a "mini-Games" competition in a few months to see who will make the cut. Remember, the group that goes to Ft.Worth will be representing RRCF, the coaches and the community. We really want to have a good showing at Regionals, so the athletes who can best represent our gym and its members will go! Coaches are going to compete right along with you, so don't think we are automatically on the team. We all have to earn our place.

The team will consist of maximum of 6 members. We would love to have 3 men and 3 women to go. However, the minimum requirements are 2/2. Two men and two women will be competing at one time as a team. This will allow us (coaches) to substitute members prior to an event based on team member's individual strengths and weaknesses. So keep on working hard and lets see who wants it most! Good luck, and stick to the program!

2009 CrossFit Games: Coach Burgener on the Snatch Event - video [wmv] [mov]

Chatting about the Snatch with Mike Burgener - video [wmv] [mov]

Game on!

We're in there like swim wear...

Today's WOD:

Five rounds for time of:
20 Squats
10 Handstand Push-ups

Post time to comments.

HSPU's are to be done as strict as possible; forehead to ground, arms locked out at top.

Can you spot the RRCF Pelican?

South Central Regional

We are registered! We have our team spot reserved for the CrossFit Games Regional Qualifier. Now we just have to fill it! For those that make the team (probably happening in May/April) you will all get 1 guest pass per person. For anyone else interested in heading to Ft. Worth, guest passes are for sale. Click on the link above for more information on the SC Regional.

Monday Mayhem!

Today's WOD:

For time:
Run 800 meters
30 Overhead Squats
30 Kettlebell Swings
Run 800 meters

Post time and loads to comments.

Evelyn's Revenge!

Great job, keep up the good work!

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**Food Logs**
Make sure that you turn in your final Food Logs to your coaches. We need those, along with you photos to determine the winner of January's Nutrition Challenge. No picture, no log....NO WINNER. I know you all worked very hard this month, so let's make sure we get those!

This month's Challenge will be announced shortly!

Cold Kettlebell....

Today's WOD:

For time:
Run 400 meters
Four rounds:
     100m Farmer's Carry, 1arm
     20 Kettlebell swings, 1 arm
Run 400 meters

Post time to comments.

You are not allowed to switch hands; stick with one hand per round-You will end up doing two rounds with the right and two with the left. Dropping the KB is a 10 burpee penalty (done before you move on).

Tough it out...and good luck!

Minus the pirate outfit, this guy is pretty bad-ass.

Where did the Sun go?

Today's WOD:

Tabata Push-ups
Tabata Sit-ups

Post total score from both exercises to comments.

 

Just a reminder!

The Nutrition Challenge is coming to an end. We would like you to turn in your logs to your coaches this weekend. We will take pictures tomorrow (not today) after the WOD. Also, if you can collect all your favorite recipes and get those to Cam, that would be great. We would like to put together a cookbook for our athletes!

Records w/a twist...

Today's WOD:

For time and max calories:
500 meter row
Rest 2 minutes
<insert workout here>

Post time and calories to comments.

Your post WOD will be determined by the effort you put into your 500m max.

Evelyn after last year's Regional Qualifier

Since the Games last year, Evelyn has been working hard as ever. And for good reason too. Her performance last year is still fresh in her mind. For those of us that where there, we knew she left unsatisfied and wanting more. You see, half-way through her second WOD (50 C2B pull-ups, 50 burpees), Evelyn's hands busted open...and she couldn't grab the bar any more and was unable to finish the workout. It was hard watching her walk away from the competitor's area, disappointed, knowing that she could have completed the workout. All of this because of a torn callus. Nine months later, she has been fighting hard, breaking PR's left and right. She is signed up for the games again, looking for that chance to improve on last year's performance. Like I said, it is still fresh in her mind; Monday, you will see Evelyn's Revenge!

I hope you all have a bit of fire in your bellies for the Affiliate Cup. We have a good group here, and I want you all to continue to push yourselves through the WODs, no matter how hard or difficult they may seem. Come in here each and every day with a purpose. Everything you do, warm-ups, strength, and the WOD, needs to be done with the thought that you preparing for something. Whether it is for the Affiliate Cup, a race, a sport, or just to make day to day living that much easier, come in here focused and ready to learn. There is a method to our madness, and I'm proud that each and every one of you are a part of this community and our program.

Keep pushing hard. Stay focused. Results will follow.

HPC...Burps...

Today's WOD:

Every minute on the minute, for 12 minutes, perform the following:
Hang Power Clean, 3 reps
Burpees, 3 reps

Post load and minutes completed* to comments.

*If you fall behind, see how many rounds you can complete with the remaining time.

 
Kyle and the boys cleaning house...for time!

Affiliate Cup Team Registration Opens Feb 1!!!!

You bet you butt that I will be hanging out by the computer come Monday at 2pm to register us! It's game time baby! Strap it on and get to work people!!!

Team Day...

Today's WOD:

In a team of 2-3 people, complete the following as a group:

Row 2000 meters (min. per person= 500m)
Thrusters (min. reps per person= 10 reps*)
Run 800 Meters with weight** (15 pounds per person- min distance per person= 200m)

*Reps will be determined by multiplying team body weight by ten, divided by weight on the bar. You choose the weight. (i.e.- if you pick 95 pounds: (Fred=215lbs, Billy=180lbs- (395lbsx10=3950/95=42 total reps)

**Weight is never to touch the ground, but you can switch between teammates as often as you like. If the weight touches the ground, add 200 meters on the run.

Post loads and time to comments.

The guys finding different ways to rest during "The Bear Complex." 

Want to try CrossFit or maybe the new Red River BootCamp?

Interested in our new BootCamp class? We are extending our New Year's Price for the month of February!!! Those interested in joining, please send us an email to coach@redrivercrossfit.com and let us know that you are interested! For more information on the class, click here.

Feel free to come by tonight at 7:30 and get a free workout to see if Red River CrossFit/BootCamp is something you want to do! Remember, we offer 2 FREE classes every week. There is no limit to how many times you can participate, so bring a friend and enjoy a great workout every week!