Saturday’s Open Gym hours will be moved up to 7am to 9am. Sorry for the late change. Doors will go down at 9am sharp.

Save the date! Saturday September 15th Redline will again be hosting Diane Sanfilippo for her Balanced Bites, Practical Paleo Seminar. Diane will be joined by her podcast partner Liz Wolf and will be delivering the newest information on Paleo/Ancestral Nutrition in an easy to understand fun way. The Practical Paleo Seminar is now sponsored by Steve’s Club and Paleo Kits which has helped cut the registration price in half so don’t miss it…

You can register right here bbnaples.eventbrite.com

Training:

Skill:

12 Minutes to build to a tough Power Snatch.

Demo Video Here-http://www.catalystathletics.com/exercises/exercise.php?exerciseID=61

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A1: Max Effort Bench Press @ 80% 1RM; rest 60 seconds

A2: 1 arm bent over row 8/left arm, rest 30 sec. 8/right arm, rest 30 sec. X 4.

Thank you to everyone who came in and took part in open gym yesterday. It was a great opportunity to try something new and work on your game. Keep your eyes open for more open gyms dates and times.

Strength:

In 15 Minutes, find your 3 rep max Back Squat.

Don’t be afraid to ask for a spotter.

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3 Rounds for total reps of:

90 seconds of Max Effort Power Cleans  (M 135#, 115#/ W 85#, 65#)

90 seconds rest

90 seconds Max Effort Burpees

90 seconds rest

House keeping note: Today I had the pleasure (not) of picking up the following items from around the gym:

a used band aid from my desk

wet wipes used on god knows what

shaker bottle with living bacteria in it

and a few other odds and ends.

Please you wonderful, beastly, lovable, goofy chowder heads….pick up after yourselves.

If you haven’t tried tried a Kill Cliff yet, pick one up at the front counter. The first anti-inflammatory drink, Kill Cliff was developed by a former U.S. Navy SEAL. Proceeds from each sale go back to help wounded warriors. KillCliff.com

Those of you looking to test yourself in a CrossFit competition, look no further than the upcoming Summer Crush Games 2012. With scaled, Rx, Masters,  male and female team divisions anyone can participate and have some fun. Last year’s event was very well organized and run in a top notch manner. This year should be even better. Registration opens next Monday and there is already a lot of talk going around about teams and individuals from Redline. Take a look at SummerCrushGames.com to learn more.

WOD:

3 Rounds for time:

50 Lateral Jumps Over Parallete

20 DB OverHead Walking Lunges Right Arm

10 Alternating Arm DB Snatches

20 DB OverHead Walking Lunges Left Arm

* Load for the DB is as Heavy As Possible.

Next Wednesday the 16th, Coach Vic will be hosting open gym time for you early birds at 5:30. I will also be hosting open gym in the morning from 9-11. Stop in to work skills, do a WOD you missed or you can train with me. We will also run open gym from 4-6pm that afternoon for those of you with real jobs…

As always, please be respectful of your Coach’s time. Be on time getting there, and leaving.

WOD:

Buy In with 20 Burpees, then complete…

3 Rounds of the Barbell Complex:

5 Dead Lifts (115# / 75#)

5 Hang Power Cleans (115# / 75#)

5 Push Jerks (115# / 75#)

10 Burpees

2 Rounds of the Barbell Complex

10 Burpees

1 Round of the barbell Complex

Training:

Back Squat 20 Reps-

Like the past few weeks, this is an all out set to 20. If you got to 20 last week, add 5%, if you got close (14-19), stay with last week’s weight. If you weren’t close (10-14) take off 5 %.

Don’t let the standard of the movement slip because the load is increasing. Hip crease to or below knee on every rep.

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3 Max Effort Wtd. Pull Ups, drop the weight & continue with AMRAP Kipping Pull Ups, rest 2 minutes X 3.

This is an unbroken set of 3 max effort pull ups and then without coming off the bar, drop the weight and begin kipping pull ups.

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1 Heavy TGU per arm every minute for 6 minutes.

Parking Notice: Could everyone do their best to use a regular marked parking spot in either the front or the back of the building. If at all possible, do not park parallel to the fence. Thanks

Do you have a game face? Yeah Yeah, I have seen all of your pre-WOD faces as you huff and puff, conjuring up images of King Leonidas battling Persians, or Rocky Balboa beating he shit out of Clubber Lang. That’s not what I am talking about. I am referring to the face, body language and audible cues you are giving off 13 minutes into a 15 minute AMRAP of suck.

Is your face contorted and red as cherry? Are  your shoulders slumped forward as you look at the floor hoping it will open up and swallow you? Are you whimpering and moaning is an inappropriate manner?

If you answered yes to any of these questions…bang your shin with a heavy kettle bell and stop it this instant.

With every facial contortion, hopeless step with your head down or blush causing moan you are planting seeds of doubt. Those seeds will grow into full blown negative thoughts and WILL get in the way of your performance. In a competition, you are tipping your hand and showing your opponent a weakness. One they might exploit and use to whip your little tushy. Unacceptable…

“What should I do Coach”…I am glad you asked.

Relax your mug. Work on breathing when you feel like wrinkling up your face. Your face isn’t lifting the bar…is it?

Stand Up Damnit. Yes, it hurts. Stand Up and open your lungs. Breath and deliver oxygen to your cells. Putting your hands on your thighs is an indicator of lactic threshold. You can’t buffer and move lactic acid with your hands on your thighs and standing still. Stand up and walk.

Develop a war cry, not a cry for help. If you’re going to let a sound of your mouth during a WOD, it should be one of two things: calling your bar, medball, kettle bell or the WOD in general your bitch OR a short, powerful, punctuated, diaphragmatic grunt, growl or roar. It’s empowering, focuses your energy into the job at hand, stabilizes your spine scares less powerful humans and sounds bad ass.

WOD:

Run 800 Meters for time.

Rest Exactly 8 Minutes

8 Minute AMRAP of:

10 Behind The Neck Push Jerks

20 KBS to Perfect Vertical

30 Double Unders (120 Singles)

WOD:

20 Minute AMRAP:

400 Meter Run

12 Hang Squat Cleans (135#, 95#, 65#, 45#)

12 Burpees

New Format Test and Link Post.

http://killcliff.com/

I’m not a smart man, but I know this much…If you don’t come to the gym, you won’t work out. If you don’t work out, you won’t be strong and agile. If you’re not strong and agile, you will be trampled or used as a blunt object by strong agile people to beat back the Zombies.

Be strong and agile. Come to the gym.

As the sport of CrossFit Games has grown from a competition of 70 athletes in 2007 to a World Wide phenomenon of over 40,000 this year, making to the finals in Carson, California is a dream come true for any CrossFit athlete. Training to reach and sustain the level of fitness needed to win the games is a full time job. Unfortunately, there aren’t too many full time CrossFit athletes yet. Talayna Fortunato from here in Naples is living the dream. She has qualified through the largest pool of athletes ever in a CrossFit event and dominated (she would say destrominated) along the way. She has earned her place amongst the fittest athletes on the planet. Her next stop will the Home Depot Center where she will battle for the title and $250K. To get to where she is today took sacrifice, pain, physical and mental discomfort and will. To get to Carson it will take even more. Talayna has moved to a part time position at work to focus on training and recovering. To help with training and living expenses Melaney at SOROCKSHOP has designed a bad ass shirt for Talayna and all sales of the shirts will help T get to Carson with as much fitness as her body is capable of producing. Follow the link and grab one of these shirts and be a part of helping out an amazing local athlete. I did…

www.sorockshop.com

Training:

Strength:

Tempo Dead Lift 4 sets of 3 reps. Heavy but with perfect form.

Tempo is- 3 seconds from the floor to the knees, the quickly drive your hips forward to the bar, and 3 seconds lower to the floor.

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4 Rounds for time of:

3 Power Cleans  - Heavy as Hell! Don’t even think about going light here.

14 HSPU

21 Wall Ball