Crossfit Redline

Day 58 of the 100 Day Push Up Challenge

The April class will be available tomorrow. We will now be offering classes on Monday’s and Wednesday’s at 3, 4 and 5 o’clock.

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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CrossFit Certification Seminars, CrossFit Charlotte and Rainier CrossFit

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The Burpee Mile, Charlie “Too Much” Dunifer, SPC CrossFit - video [wmv] [mov]

Day 57 of The 100 Day Push Up Challenge

The new April class schedule will be out in the next couple of days. We will be adding new class hours. Check the On-Line calendar located on the home page so you don’t miss out.

Do you know someone who might be interested in Crossfit? Would you like train at Crossfit Redline for free? Great…starting now any CFRL member who refers a friend will get 1 month for FREE after their friend joins and completes their first month.

We have yet again another amazing week of visitors to CFRL topped of by an inspirational visit from Crossfit Games winner James FitzGerald. If you had the oppotunity to join James or at least see him workout you saw exactly what the body is capable of using Crossfit and a solid diet. The 10 General Physical Skills were on full display.

In the past few months we have had visiting Crossfitters from: Philadelphia, Massachussets, St.Louis, Michigan, Tennessee, N.Y.C., Salt Lake City, Toronto, Chicago, Gainesville, Virginia, Rochester, N.Y., Jacksonville and Calgary Alberta. Thanks to everyone for showing off your southern hospitality to all of our guests.

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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Kyle Maynard Addresses the Warrior Transition Battalion by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

 

Day 54 of the 100 Day Push Up Challenge.

“Karen”

For time:
150 Wallball shots, 20 pound ball for men /14 for ladies

Post time to comments.

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CrossFit Certification Seminars: True CrossFit, Calgary AB and CrossFit San Diego

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Dave Castro on Technique and Intensity by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Day 53 of the 100 Day Push Up Challenge

Submissions for 2009 T-Shirt contest are coming in and there are some good ones. By the way the one of the stick figures doing….I don’t know what, will not be entered. Pick up a contest form and get your design in. The winner of the contest trains for FREE….

Warm Up “A”….then

4 Tabata Intervals of Parallete Pass Throughs (20 sec. work/10sec. rest)….then

 Traveling Helen— 3 Rounds for time of:

400 meter run carrying a Kettlebell

21 Kettlebell Swings

12 Pull Ups

How you carry the Kettlebell is up to you. No throwing or dragging allowed. You must carry it.

Day 52 of the 100 Day Push Up Challenge

Please pick up a member survey and T shirt design form when you at the gym. We want to know what you think about CFRL and how we can make it better.  I am also looking for your help in designing our next T Shirt. Funny sayings or quotes realted to Crossfit or a little artwork it’s up to you. Have fun with it. The winner gets a month of FREE training at CFRL.

Coach Hosey and Rob working on some skills.

The FitzGeralds crushing today’s WOD.

Front squat 3-3-3-3-3 reps

If you’re feeling up to it try this complex out for 3 Rounds. Rest :30 seconds between rounds. Once you begin you can rest at any position except with the bar on the ground.

1 Front Squat out of the rack

1 Power Clean from the floor

1 Squat Clean from the floor

1 Split Jerk

Post loads to comments.

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Dwayne Cadwallader - Kosice, Slovakia

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CrossFit Radio Weekend Edition with Dave Young - video [wmv] [mov]

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Coach Greg Glassman, along with Capt. Brian Chontosh, USMC and Coach Mark Rippetoe, will introduce CrossFit to the American Society of Exercise Physiologists at their annual conference on Friday, April 3rd in Wichita Falls, TX. A special one-day CrossFit pass is available.

Day 51 of the 100 Day Push Up Challenge. As of today the participants of the push up challenge have completed 1275 Push Ups!!!!

If you havn’t already met Charles, let me take a moment to introduce the newest member of the Crossfit Redline coaching staff. Charles Mahon has been doing Crossfit since August of 2007.  He has a Bachelors Degree in Health Science and has been a certified personal trainer through the Aerobics and Fitness Association of America for 7 years. Charles has a keen sense for movement and is outstanding at detecting and fixing faulty movements. Please welcome him to the circus and feel free to pick his brain….

After a little rain early yesterday I changed the WOD to 3 Rounds for time of:

                                                        15 OHS @ 95#s

                                                        21 Pull Ups

…therefore we will do the Deadlift and 800 meter run WOD today…..

Thanks to James for the kick in the ass and pushing me to a great WOD….

 

Day 50 of the 100 Day Push Up Challenge. Congratulations everyone that is still participating in the challenge. You’ve come a long way…..keep up the good work!!!!!

I would personally like to welcome James and Leighanne FitzGerald to Crossfit Redline. Those of you who have been around Crossfit long enough will probably know James as “OPT”. He is the 2007 Crossfit Games Winner, easily one of the fittest men on the planet and an incredible ambassador to our sport. James and Leighanne are the owners of Crossfit Calgary/Optimum Performance Training in Calgary, Alberta  Canada. The FitzGerald’s contributions to the Crossfit community are many and I am honored to have them as guests. Welcome to you both.

 Scale load for deadlift as needed. 800 meter runs are non-negotiable…

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

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Baghdad

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“The Zone Chronicles with Pat Sherwood: LAX“, CrossFit Journal Preview - video [wmv] [mov]

Day 49 of the 100 Day Push Up Challenge

Last night Alison and I had the honor of attending Rocky and Tonya’s wedding. A great time was had and we wish the newly weds a long and happy life together….

 

Yesterday was also our second Yoga class at CFRL. Christina did another great class and introduces several new poses and worked on our balance. If you’re looking for something to really enhance your Crossfit and fitness in general join us for our next Yoga class.

Day 48 of the 100 Day Push Up Challenge

This morning we welcome back Christina for another session of Yoga. The benefits of increase flexibilty, improved breath control and body awareness from Yoga can’t be ignored.

Right after Yoga class we will have open gym. So have fun! 

Day 47 of the 100 Day Push Up Challenge

Crossfit Poker.

Played just like 5 card draw, each group will be dealt 5 cards. Up to 3 discards are allowed (4 with an Ace) Each suit is assigned a movement, the number on the card determines the reps. Aces and Faces are 11 reps. Number of rounds will be determined by the trainer. Groups don’t get to see what movements are assigned to the suits until after their is secure.