Red River CrossFit

OHS! Fight, Fight, Fight!

Today's WOD:

Overhead Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

That's pretty strong...352lbs 3x.

Overhead Squats, Bodyweight x 15 (John Brown)...video [wmv] [mov]

Let's get stronger today!

Oh girls...

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.

***Remember, there is still time to sign up for the Sportspectrum Firecracker 5k! It's a fun run and we are all going to be out there supporting our athletes. If you don't want to run, sign up and become a volunteer for us! We need a few more folks to pitch in and help with the race.***

I know it will be hot, but...

Today's WOD:

2 rounds for time of:
Right arm dumbbell push-press, 12 reps
Left arm deadlift, 12 reps
Run 400 meters
Left arm dumbbell push-press, 12 reps
Right arm deadlift, 12 reps
Run 400 meters

Go heavy, run fast. Post time to completion and loads to comments.

Concentration Craig

***Just a reminder....We still need a few more volunteers for the Sportspectrum Firecracker 5K! The race starts at 8am and will probably be done by noon. All we need is a few more of our fine, wonderful and thoughtful members to help with the water and food station for when the runners get done.(did I mention how wonderful you all are?) It's easy work, and we will love you forever! Let Cam know if you are interested...Thanks***

3...2...1...Go!

Thank You...

Today's WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

4:30 class working hard!

Every time we have a hero WOD comes up, I can't help but think about all the fine men and women fighting for our freedom. We have a handful working out at our box, and we thank you for your service to our great country. For all the men and women overseas; all I can say is Thank You. Words can't describe how lucky we are to have you fighting for us. Come home safe.

CrossFit Heros- video [wmv] [mov]

Get some, go again.

We love Squats!

Today's WOD:

Back Squat 5-5-5-5-5 reps

Post loads to comments.

"The Squat: All about Hips and Knees" by Mark Rippetoe, CrossFit Journal Preview- video [wmv] [mov]

Our 6:30 class working the virtual shovel. Did we have a lot of sore bodies after that one? Seemed like yesterday turned into a rest day for most!

**Don't Forget!**
After the 11:00am class tomorrow, we will be hosting a Powerlifting Seminar at 12:00pm. Spend the afternoon improving you lifting skills with certified Barbell Coach, John Lee. John will work at improving and fine tuning some of our lifts. This event is free, so stick around, learn something new, and get better!

Jump Around!

Today's WOD:

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

Post rounds completed to comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

The work required to perform jumping pull-ups is identical to that required for strict or kipping pull-ups. As you see in the video, max rep pull-ups are limited by stamina (localized muscular endurance); what is less obvious are the metabolic costs of performing pull-ups. Just attempting 100 jumping pull-ups gives the athlete a taste of what would be required metabolically to perform higher rep pull-ups by any method- especially kipping because they build up at a similar rate.

We want to wish Warren and Anna a safe trip home to South Carolina. We enjoyed having you two workout with us the past couple of days. We are glad you chose to come and visit us on your trip to Shreveport/Bossier. Good luck back in S.C., and we hope to see you soon!

Funny Farm...

Today's WOD:

Five rounds for time of:
15 Virtual shoveling [wmv] [mov]
50ft Farmer's carry, 45 pound plate in each hand*
15 push-ups
50ft Farmer's carry, 45 pound plate in each hand*

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 20"

*If you are not able to grasp a 45 pound plate in each hand, use heavy dumbbells instead.

Post time and loads used.

That's a whole lot of push-ups!

When nearly 300 CrossFitters got together in a park on a sunny day in Austin last Feburary, a lot of funny looks from passing pedestrians were directed our way. Right after I took this photo, a couple approached me and asked me "What are you guys doing this for?" I told them... "For fun."

What are the funniest things you have heard from friends, family or on-lookers when you do or talk about CrossFit? Or, what is the funniest CrossFit story you have heard? Do you have any yet?

Post thoughts to comments.

Gracie...

Today's WOD:

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or a PVC pipe as needed and post time and load to comments.

Grace and CrossFit RRG...[wmv] [mov]

"How am I supposed to get married with boy hands?!?!?" -RAH

With all of our "chalkaholics" running around the box these days, I thought I would bring back a few articles from a while back....and let you read them again!

Chalk opinions: "Ouch" by CrossFit One Wold and "How to use Chalk" by Again Faster.

"If you have too much chalk on the floor, it's a sign that the gym owner is not yelling loud enough"
-Mark Rippetoe

Heavy Overhead!

Today's WOD:

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Rachel, just moving some weight!

"Don't Talk to the Police" by Professor James Duane

"The Other Side of the Story" follow up by Officer George Bruch, Virgina Beach Police Department

Post thoughts to comments.

Today's WOD:

"Helen"

Three rounds for time:
Run 400 meters
1.5 pood Kettlebell, 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Jed trying out some weighted pull-ups

Happy Fathers day to all you dads out there!!!

Have a great day everyone.