Contact us for any questions; (318) 670-7920 or email us at coach@redrivercrossfit.com
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Today's WOD:
Five rounds for time of:
Sprint 200 meters
95 pound Bear Complex, 5 reps
Sit-up Wall Ball Shots, 10 reps
Post time to comments.
Members- Reminder that we will only have 9:30, 10:30 and 11:30am classes today. We will be closed for the New Year tomorrow.
Don't forget about our meeting on Sunday, January 3rd at 2:00pm. BootCampers are encouraged to attend!
Today's WOD:
Four rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing without using your hands, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.
Post time to comments.
We are coming up on 2010 and we still have some spots open for our BootCamp! This one hour class is a group based exercise program designed to increase core strength, weight loss, endurance, coordination and mobility. All levels of fitness are encouraged! BootCamp classes are designed to be simple enough for the beginner yet still challenging for the most advanced athletes. So. if you are ready to kick the New Year off right, grab a friend and sign up for this fun and exciting class. Members; tell you friends and family about this class, too! We offer two classes; one on Monday, Wednesday and Friday, with the other class on Tuesday and Thursday. Click here for more details!
Today's WOD:
Five rounds for time of:
10 Alternating Dumbbell Snatch, ,55 pounds
10 Box Jump, 20"
10 Wall Ball Shots, 20 pounds
Post time to comments.
That's some intensity...look at the fire in his eyes....oh wait, that's my camera.
Pat Barber's One Arm BB Snatch - video ... [wmv] [mov]
How are we doing with the preparation for the Nutrition Challenge? Are you all going to participate? Who's going to win?!?
Today's WOD:
Three rounds for time of:
Run 400 meters
21 Kettlebell swings, 1.5 pood (or 55 pound dumbbell)
12 Overhead Squats, 135 pounds
Post time to comments.
In support of Shreveport's bowl game, the Independence Bowl, Red River CrossFit will have "Bowl Hours" today. Sorry for the late notice, but we feel it is necessary to support our local events in the hope of creating a better, stronger community. We hope you feel the same way and attend the game tonight! With that said, our CrossFit classes will be held at:
6:00am
11:30am
Open Gym: 12:30-2:00pm(the gym will shut down at 2:00, so get here early enough to get your warm-up, skill session, and the WOD done before closing!)
5:30pm
Nutrition Challenge:
Starting on January 4th, we are starting our first Challenge of the Month with a Nutrition Challenge. For the entire month of January, we are going to challenge you to eat "clean" by following the Paleo Diet. Here is how it will work;
We will conduct a 1 hour lecture on the Paleo Diet, rules of the contest, example meals, where to shop, and much more. This will take place at 2:00pm on Sunday, January 3rd.
Prizes will be awarded to 1 Male and 1 Female.
In order to win you must: Keep a Food Log, participate in 'before' pictures (these pictures are PRIVATE.), and maintain at least a 3 day a week attendance record.
Participants and the coaches will vote on the top 3 men and women to determine the winners
(More details to follow)
Today's WOD:
Four rounds for time of:
Virtual Shoveling, 15 reps
15m Farmers Walk to rings, 70 pounds
Ring Push-ups, 15 reps
15m Farmers Walk to Virtual Shoveling, 70 pounds
Post time to comments.
Look for new schedules, Nutrition Challenge info, New Year's schedule, and much more in tomorrow's post!
Our newest class, Red River BootCamp, still has room available! Tell your friends and family about this fun and exciting class!
Today's WOD:
For time:
21 Snatch-grip Deadlift, 95 pounds
1 Power Snatch
21 Overhead Squats, 95 pounds
42 Sit-ups
15 Snatch-grip Deadlifts, 95 pounds
1 Power Snatch
15 Overhead Squats, 95 pounds
30 Sit-ups
9 Snatch-grip Deadlifts, 95 pounds
1 Power Snatch
9 Overhead Squats, 95 pounds
18 Sit-ups
Try and move directly from the Deadlift to the Overhead squat, using the Power Snatch as a transitional movement.
Post time to comments.
I just want to thank all those that came out for our 2nd annual "12 Days of CrossFit." It was a great workout, and we had a great group!
We are back to normal schedule; Free Class today at 10:00am, CrossFit class at 11:00am. Tomorrow's WOD will be at 1pm.
Hope you all had a good Christmas...time to get back to work!
Today's WOD:
Rest Day
Gym will be closed today. Normal schedule Saturday and Sunday.
Merry Christmas, from our families to yours. Enjoy your day off.
Today's WOD:
CrossFit Seattle's "12 Days of CrossFit" (with a RRCF twist)
(I bet you didn't know Santa is a CrossFitter)
On the first day of CrossFit,
my trainer sent to me
1 ManMaker.
On the second day of CrossFit,
my trainer sent to me
Two Bear Crawls,
And 1 ManMaker..
On the third day of CrossFit,
my trainer sent to me
Three second Handstand,
Two Bear Crawls,
And 1 ManMaker.
On the fourth day of CrossFit,
my trainer sent to me
Four Clean and Jerks,
Three second Handstand,
Two Bear Crawls,
And 1 ManMaker.
On the fifth day of CrossFit,
my trainer sent to me
Five Roller-Coasters,
Four Clean and Jerks,
Three second Handstand,
Two Bear Crawls,
And 1 ManMaker.
On the sixth day of CrossFit,
my trainer sent to me
Six Knee-to-Elbows,
Five Roller-Coasters,
Four Clean and Jerks,
Three second Handstand,
Two Bear Crawls,
And 1 ManMaker.
On the seventh day of CrossFit,
my trainer sent to me
Seven Kettlebell swings,
Six Knee-to-Elbows,
Five Roller-Coasters,
Four Clean and Jerks,
Three second Handstand,
Two Bear Crawls,
And 1 ManMaker.
On the eighth day of CrossFit,
my trainer sent to me
Eight Hanging leg-raise,
Seven Kettlebell swings,
Six Knee-to-Elbows,
Five Roller-Coasters,
Four Clean and Jerks,
Three second Handstand,
Two Bear Crawls,
And 1 ManMaker.
On the ninth day of CrossFit,
my trainer sent to me
Nine Ring Dips,
Eight Hanging leg-raise,
Seven Kettlebell swings,
Six Knee-to-Elbows,
Five Roller-Coasters,
Four Clean and Jerks,
Three second Handstand,
Two Bear Crawls,
And 1 ManMaker.
On the tenth day of CrossFit,
my trainer sent to me
Ten Squat-thrusts,
Nine Ring Dips,
Eight Hanging leg-raise,
Seven Kettlebell swings,
Six Knee-to-Elbows,
Five Roller-Coasters,
Four Clean and Jerks,
Three second Handstand,
Two Bear Crawls,
And 1 ManMaker..
On the eleventh day of CrossFit,
my trainer sent to me
Eleven Pull-ups,
Ten Squat-thrusts,
Nine Ring Dips,
Eight Hanging leg-raise,
Seven Kettlebell swings,
Six Knee-to-Elbows,
Five Roller-Coasters,
Four Clean and Jerks,
Three second Handstand,
Two Bear Crawls,
And 1 ManMaker.
On the twelfth day of CrossFit,
my trainer sent to me,
Twelve Rocking pistols,
Eleven Pull-ups,
Ten Squat-thrusts,
Nine Ring Dips,
Eight Hanging leg-raise,
Seven Kettlebell swings,
Six Knee-to-Elbows,
Five Roller-Coasters,
Four Clean and Jerks,
Three second Handstand,
Two Bear Crawls,
And 1 ManMaker.
If we don't see you at the gym today; have a great day off tomorrow, and a Merry Christmas.
Today's WOD:
"Uneven Grace"
For time:
135 pound(total weight) Clean and Jerk, 30 reps
One side of the bar will be 10 pounds more than the other (50 on one side, 40 on the other). You will perform 1 round of 5 reps on one side and 5 on the other, repeat 2 more rounds for a total of 30 reps.
Post loads and times to comments.
Uneven Grace - video [wmv] [mov]
Gregg-o looking focused.
Reminder-
Tomorrow we will have only one (1) class. It will be a Christmas themed WOD (workout of the day). Class starts at 10:00am. This will be opened to RRCF members and the fine people of Shreveport/Bossier City ...and anyone else for that matter! WOD will be posted tomorrow, so come on in and give it a try. We will scale and modify exercises and/or weights for those of you new to CrossFit.
See you tomorrow- Don't be a Grinch or Scrooge....you need to workout before you booze. (sorry, I had to)
Today's WOD:
Four rounds, each for time of:
5 Manmakers
Run 400 meters
Rest as needed in between rounds.
Post times for each round and weight used.
Here is the sectional map for the 2010 CrossFit Games. The format is a bit different this year (due to the tremendous growth of the Games); there will now be Sectionals, Regionals, then finally the main show- The CrossFit Games! Registration starts tomorrow, and we hope to have some people sign up. We are planing on programing WODs for those of you interested in going to the sectionals this year. We are also planing on forming an Affiliate team for the Regional qualifier, as well. For those interested, we will turn it up a bit for you. I'm confident we have some athletes in here that could make us all very proud. Are you one of them?
Holiday details: Some of you have been asking about our plans for this weekend, so here we go-
Thursday- "12 Days of CrossFit" WOD. 10:00am at RRCF. Open to members and public.
Friday- CLOSED
Sat. & Sunday- Normal weekend hours
CrossFit Games
Sectionals- March 13-14: Austin,TX Regionals- May 29-30: Ft. Worth, TX Free W.O.D.- every week Wednesdays at 7:30p
Saturdays at 10:00a
Call (318) 670-7920 for more details
Register- Athlete, Volunteer, or Spectator
Affiliate Cup
We will train as many athletes as we can for the Affil. Cup. When we get close to March we will start focusing on a team. If we have a good group of athletes training, we will probably hold a tryout/competition to see who goes to Ft. Worth! 
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