Crossfit Redline

Drum role please…………   The results are in from the Dirty South Crossfit Regional Qualifier….Overall Rocky finished 24th and Jason finished 46th out of 95 competitors!  Job well done to both of you.  On day #2 only 46 people completed the Chipper WOD in the RX time.   If you see these two around the box be sure to give them a job well done.  We are proud of the Redline representation that we had.   Now get your but in the box, you have 361 days to get ready….Redline will bring more to the games nest year. 

Thursday 090430

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 090129.

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“CrossFit Risk Retention Group” by CrossFit by Overload - video [wmv] [mov]

Wednesday

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

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Row Corrections Part 3 with Greg Hammond of Concept 2 - CrossFit Journal Preview [wmv] [mov]

Warm Up A  then…

3 Skin the Cat, 3 Long Handstand Holds   then…

Shoulder Press 1-1-1-1-1-1-1 reps

…And we’re back. Another unbelivable day Crossfit competition unfolded yesterday as the remaining competitors battled it out in a “Chipper WOD”. A “Chipper WOD” has several different movements usually for high reps and you run through it one time at breakneck speed. Rocky and Jason were placed in the same heat in this event and were ahead of several of the early favorites to win or place in the top 7.

The judging criteria for this event was very strict. Any doubt left in the judges mind as to completion of the movement and no point would be awarded for that rep. At this level losing reps and second needed to repeat it would mean the difference between going to California and reading about it.

The official standings are not yet available however Rocky’s time on the Chipper was faster than several of the competitors that competed in the top 14 heat so he may finish higher than his Saturday 25th place. Jason finished the Chipper WOD as Rx’d but used slightly more than the alotted 20 minutes. He received points for the completion and will place quiet well in a field of incredible athletes. In addition Jason cuaght the attention of Crossfit Headquarters for his incredible body transformation with Crossfit. He did an impromptu on camera interview to talk about it.

In a few days when Rocky and Jason heal up and make their way back into the gym, please give these guys a hand and hug. They went through hell and back and showed determination that is impossible to measure. They represented Crossfit Redline to their fullest and showed without a doubt that they are Crossfit. I am extremely proud of both of them and was honored to be there to watch them as a Coach and friend.

Great Job Guys….next year we do it again!!!!

We had an incredible day of competition today in Jacksonville. All of the competitors gave 100 % and some gave more. Ask Rocky about the blood soaked barbell. All three WOD’s were completed today by all athletes and I am very happy and proud to say that Rocky and Jason finish the day in 25th and 28th place respectively out of 95 competitors.

Tomorrow’s WOD has been posted and here it is….

1 Round through for time:

1000 meter row

135 lb. OHS for 25 reps

Run 100 meters

50 Kettle Bell swings @ 53 lbs.

Run 100 meters

25 Burpies

Sprint 200 meters to finish line

Here are some action shots from today.

After a 5 hour drive Crossfit Redline has arrived in Jacksonville for the Crossfit Southeastern Regional Qualifiers. 90 male competitors and 45 female will be competing tomorrow for the right to compete in the Crossfit Games in California.

The games site is ready and should allow unprecedented access to the athletes for spectators. The Judging standards have been set high and you’ll bring your A game to place well.

Today’s WODs are: #1:  3 minutes of Suicide Runs from 50 yards to 10 yards and then back up. Points are earned at every turn around. Then a 2 minutes rest period.  Then max reps of Deadlift with 275 lbs.

3 Hour Rest Period

WOD 2: 5 rounds for time of: 20 Double unders, 10 Wall Ball and one 15 foot rope climb

3 Hour rest period

WOD 3:  AMRAP in 8 minutes of: 5 Clean and Jerk 135 lbs and 10 Chest to Bar pull ups.

Thats three killer WODs in one day….how to get ready for something like that you ask….

Here’s Rocky trying his best

                                         3 Days until the Regional Qualifiers

WE WILL BE CLOSED FRIDAY AND SATURDAY, BUT PLEASE CHECK THE SITE TO SEE PICTURES AND UPDATES FROM THE SOUTHEAST REGIONAL GAMES FROM JACKSONVILLE.

“Angie“

                                          4 Days Until The Regional Qualifiers

Meet John Welbourn, NFL offensive lineman for the Kansas City Chiefs and Bad Ass Crossfitter. John is the man behind Crossfit Football.

John Welbourn, CrossFit Football, 2009 CrossFit Affiliate Gathering - video [wmv] [mov]

One of the most common questions I hear is “what should I eat after a workout”?  This post work-out meal is one of the most important things you can do to start the recovery and adaptation process.

Muscle glycogen is your body’s fuel source. High intensity workouts that last more than a few minutes, think “Fight Gone Bad” or “Filthy Fifty”, quickly deplete glycogen levels. This can leave you feeling flat and sapped of energy.

Replenish glycogen stores quickly and begin muscle repair after your workout by consuming 30-50 grams of mixed simple and complex carbohydrates and 30-40 grams of protein. 

Simple carbs are broken down and enter the bloodstream quickly. Complex carbs are slower to break down and enter the bloodstream.

A post workout meal is best when easily digested such as liquid. 

Low intensity, strength workouts like Crossfit Total or heavy squats do little to deplete glycogen levels. Post work out meals for this type of workout should be high protein (30-40 grams) and little to no carbs.

In either case, post workout meals should contain NO FAT. Fat slows down the carb response. Carbs are responsible for shuttling protein through the body.

Deadlift-Burpee Workout - video [wmv] [mov]

The WOD’s for Saturday at Regional Qualifiers have been posted and they are…

Am: 3 Minutes Suicide Run

       2 Minutes Rest

       3 Minutes Max Reps Deadlift at 275#’s

PM #1:  5 Rounds for time,

            20 Double Unders

            10 Wall Ball

             1 15′ Rope Climb

PM #2    AMRAP in 8 Minutes of:

            5 Clean and Jerk 135#

            10 Chest to Bar Pull Ups

Sunday’s WOD will be given to the competitors on Saturday night.

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups