Red River CrossFit

mmmm.....squats....

Today's WOD:

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

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"Case Studies in Nutrition: The CrossFit Gamer" with Robb Wolf by CrossFit Again Faster, CrossFit Journal Preview- video [wmv] [mov]

Paleokits

CrossFit Football Omelet....good God!

Hey girl....

Today's WOD:

"Jackie"

For time:
1000 meter row
50 Thrusters, 45 pounds
30 Pull-ups

Post time to comments.

Dr. Barry Sears on Performance, CrossFit Journal Preview- video [wmv] [mov]

Michael...

Today's WOD:

"Michael"

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

Post time to comments.

Congrats again to all our participants of team Red River CrossFit. We reached our goal of raising over $5,000! Not only did RRCF reach their goal, but the 5,000 CrossFitters around North America and beyond raised more than $1,000,000 this year! Amazing feat everyone....simply amazing!

"Never doubt that a small group of thoughtful, committed people can change the world. Indeed, it is the only thing that ever has." -- Margaret Mead

Thank you everyone!

Today's WOD:

"Cindy"
Complete as many rounds in twenty minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

~OR~

"Mary"
Complete as many rounds in twenty 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.

I just want to thank everyone that participated, volunteered, took pictures, and drank our beer! We had a great time yesterday with everyone, and I am so proud of the efforts you guys put towards the workout as well as in the fundraising. We reached our goal with over $5,000 raised! Not bad for the first year. Again, I just want to thank each and every one of you for all your hard work. It really was amazing watching you all work so hard. And don't forget our volunteers! You folks did a great job helping us yesterday.

Sarah posted a link yesterday to a Flickr account with yesterday's photos here.
RRCF got some press before Fight Gone Bad here and here.

Thanks again everyone. Make sure you thank all the people that donated to you and supported you throughout this event. I see great things for next year's FGBV!!!

FGBIV

Today's WOD

"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1. 20 pound Wall ball shot, 10 foot target. (reps)
2. Sumo deadlift high pull, 75 pounds (reps)
3. Box jump, 20" box (reps)
4. Row (calories)

The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to the next station immediately or a good score. One point is given for each rep, except on the rower where each calorie is a point.

Please park in the front or on Sand Beach Blvd. Do not park in the McDonald's parking lot...in fact you should just stay away from there completely!

Prepare for battle...

Today's WOD:

Today will be an "Active rest" day with a mobility and stretch menu.

If you are not participating in FGBIV, you may use the gym to work on your weaknesses. You may also use this time to catch up on any of the WOD's you might have missed earlier in the week.

Who we are fighting for...

As of this morning, Red River CrossFit sits $775 away from our $5,000 goal!!! Great job everyone, keep on working till the very end! The grand total for all CrossFit Affiliates is at $805,803...so close to that $1 million goal. Let's keep up the fight folks!

Prostate Cancer Foundation on Fight Gone Bad IV- [article]

A few things to cover before tomorrow:
1) Clean up/Set-up party tonight at 6:30pm. We need to clean up the alley way, the box, and organize gear for the workouts. Show up if you can; the more we have, the faster we are done!
2) No FREE class tomorrow. Sorry newbies, we will resume normal FREE classes next week. (see below)
3) If you think you can handle FGB, or would like to give it a shot tomorrow (even if you didn't raise money), you can workout after all the groups have gone. We will show you the movements and let you go a few rounds!
4)Volunteers; please show up at 10:00am to help set-up and get your assignment.
5) Athletes; please show up at 10:30am to sign-in, get your assigned group, and warm-up.
6) If you plan on purchasing alcohol, please make sure you have your ID on you. No ID, No booze!

Go Fast...

Today's WOD:

Three efforts for time of: Run 800 meters

Post times to comments.

 

Thank You Team CrossFit

Not only would we like to thank the CrossFit HQ team, but SportsGrant has done a tremendous job with this year's Fight Gone Bad IV. With over $700,000 raised so far, we couldn't have done it without the help of Scott and his staff.

Here on the home-front, we are doing our part as well. If you have checked our stats, we are sitting at $3,670 raised! Just a few dollars shy of our $5,000 goal. Louise from CF New Orleans joined our team this year and has raised over $800!!! We have 22 athletes signed up and I am proud of all of their hard work.(If you haven't signed up, but would like to try the workout, please contact us ASAP so we can get you on the participation list- we will have different skill levels going during this event, so any and all can participate. Just be warned that this is not an easy workout!!!). 

KSLA and Snell's Orthotics and Prosthetics have put in a ton of effort and time with this fundraiser and we can't thank them enough. Their commitment to this cause is amazing! Also joining the fight is the Centenary Baseball team. They have offered to volunteer and help out Red River CrossFit and the participating athletes. They will provide each athlete with a spotter/counter during the workout! We will also have the fine staff of Ivan's Pub providing beverages(please bring your ID) in the front lobby along with the showing of the LSU football game.

If you would like to volunteer for Fight Gone Bad IV, we still have some spots open. Any help would be greatly appreciated. We will have a clean-up/set-up day after the 5:30 class on Friday and we would like to have as many people as we can helping us out. Please contact Cam for a list of supplies we will need to get this place looking sharp! Some other jobs we need from the community (RRCF member's or not, you can still donate your TIME as a donation to these two great causes):

*Photographers (the more, the merrier!)

*Clean-up/Set-up crew (we will have a clean-up day Friday after the 5:30 class)

*Parking attendants/directors

We aren't done yet folks, we still have a few days left to get our two towns involved in this fight. Please bring your family, friends, and anyone you think would enjoy this event. Athletes- If you still need some donations, start sending out emails! Let's make this a great day!

Oly day...

Today's WOD:

Clean and Jerk 3-3-3-3-3 reps

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I know I've posted this before, but damn...a 10 year old raising over $150,000!?!?! Amazing.

Got a little fight left?
The goal was to raise more than $1 million this year. We have the Affiliates. We have the people. We have HQ. Do we have the heart? Last year we raised almost $200,000 in the last four days. If we put in the same effort this year. we’ll do it.

WE NEED VOLUNTEERS!!!
If you would like to help out at this year's Fight Gone Bad at Red River CrossFit, sign up today! Our event is going to last until 1:00ish and we need counters, score keepers, vendor help, and just extra hands! If you think you can donate a few hours out of your Saturday morning, please contact Cam for more details. (I know that LSU game has an early game, so we will have the game on our T.V. for you guys...so no excuses!)

Push/Pull kind of day....

Today's WOD:

Five rounds of:
400 m run
Max Rep Push-ups
Max Rep Pull-ups
Rest 2 minutes

Post Run Time and Reps for Push-ups and Pull-ups to comments.

Some of you might have seen this commercial on our favorite station, KSLA, this weekend. They have been working hard with us, gearing up for Fight Gone Bad IV, and putting in a lot of effort towards this fundraiser. It is amazing to see other companies in the community, like KSLA and Snell's, coming to us and wanting to help us with this event. Thank you to all that are helping us in this Fight, we greatly appreciate it. I hope everyone else is working hard to get your last donations in, preparing for the workout, and letting people know about the big event Saturday.

This is our first year putting on this event in Shreveport/Bossier, and we hope to make it a success. With your support, I know we can make it happen!

Big Squat...

Today's WOD:

Back Squat 5-5-5-5-5

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This is the big week! Just a few more days until Fight Gone Bad IV. If anyone would like to volunteer and help us with a few jobs, we would greatly appreciate it. Please contact Cam for volunteer information.

Last week to get your Donations in! If you haven't started....get going!