Crossfit Redline

Back Squat: 5-5-5-5-5

Crossfit tends to use alot of abbreviations for it’s movements and equipment. Here is a little guide to help decipher our special language. How many do you know already?

WOD= Workout Of the Day                             AMRAP=As Many Rounds As Possible

SDHP=Sumo Deadlift Hi Pull                           HSPU=Handstand Push Up

KBS=Kettlebell Swing                                       OHS=Overhead Squat

CFWU=Crossfit Warm Up                                 CFT=Crossfit Total

C&J=Clean and Jerk                                         C2=Concept 2 Rowing Machine

GHD=Glute Ham Developer                             MetCon=Metabolic Conditionong

MU=Muscle Up                                                 PR=Personal Record

Rx’d=as Prescribed                                          TGU=Turkish Get Up

                                         YBF=You’ll Be Fine!

5-5-5-5-5 Push Jerk

WOD: 4 Rounds for time of :  400 meter run /  50 Squats

Strengths and Weaknesses. We all have them. It’s easy to go into the gym and put on a spotlight on your strengths and leave your weaknesses backstage. Take 15-20 minutes after your next workout and devote it to a weak spot in your fitness. It might be stability in the handstand. Maybe your kipping pull ups are weak. It just might be your flexibilty. Whatever it is, focus on it, improve upon it and then move on to the next one.

Today’s WOD: 30 Muscle Ups for time. If you can’t do Muscle Ups, substitute 4 Pull Ups and 4 Dips for each Muscle Up. That’s right 120 Pull Ups and 120 Dips.

Crossfit Redline is now linked thru the main site at Crossfit.com! We are now available to everyone and anyone who visits the mainsite. We are one of about 600 Affliliates worldwide. Your pictures can be seen by people from Alabama to Zimbabwe. So smile next time you see the camera you never know who’ll see you.

Another day of progress at Crossfit Redline. Approximately half of the flooring is in and painting is done. We’re starting to look like gym. A real gym.

Front Squat: 3, 3 , 3, 3, 3, 3, 3 with a 5 second hold at the bottom.

Starting with a solid rack position is key to a good front squat. Don’t grip the bar, bar should rest on your shoulders, triceps parallel to the ground. Nice work today Jeff, Bob and Rob.

Work continues at Crossfit Redline. Climbing ropes are hung. Pull Up bar structure is looking good. Rubber flooring will be going in next week. If everything goes as planned, we should be ready for the second week of October. Will you be ready?

Snatch: 30 reps for time.

The difference between “Big Box” gyms and Crossfit Redline.

They have CNN on in the background

We have members cheering you on to finish your last rep.

They have cardio machines telling you to slow down.

We have trainers telling you you’re not going fast enough.

They have mirrors.

We have trainers telling you how to correct your form.

They have curls and cable crossover machines.

We have squats and deadlifts that you’ll actually be able to transfer to real life.

They sell you a membership and hope you only come for a month.

We want to come as often as possible to help change your life.

They have a 20 minute workout in 2 hours.

We have a 2 hour workout in 20 minutes.

They train for looks.

We train for life.

They have air-conditioning.

We have…ok, they have us beat there.