Crossfit Redline

Good Luck to our SWAT members as they begin the first day of competitions at SWAT Round Up.

We now have a better way to track your workouts and goals from day to day and month to month. Ask about our new WOD books, custom made for Crossfit Redline. We will begin pre-ordering right away and will place our first order in 2 weeks. The cost will be $25.00

Those of you who are morning regulars might have noticed but Lisa R. has drank the cool-aid and has been kicking ass lately. Way to go Lisa.

…and speaking of ass kickers, James and Leighanne Fitzgerald (”OPT”) are back in town escaping from the cold of Calgary and will be dropping in for WODs all week.

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

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CrossFit Level 1 Certification Seminars: CrossFit Italia, Colorado State Patrol, University of San Diego.

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The Sumodeadlift Highpull in Spanish, CrossFit Journal preview - video … [wmv] [mov]

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January 17, 2008 video presentation by Christopher Gardner for the Stanford School of Medicine Medcast lecture series.

I hope everyone had a safe and wonderful Thanksgiving but now it’s over and it’s time to get back in business in the kitchen and at the box. Remember the keys to successful eating...Lean meats and fish, vegetables and fruit, nuts and seeds, little starch and no sugar.

Good Luck to Coach Joe, Coach Rocky, Matt, Mark, Warford, Jeff M and Jeff T as they compete this week at SWAT Round Up in Orlando. They will go head to head against SWAT operators from around the country and around the world in the ultimate tests of team tactics, marksmanship and overall physical skill. Good Luck guys!!! Make us proud.

“Joshie“

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

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Blair Morrison, Dommelhoeve Farm, Netherlands

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Functional Movement and CrossFit by Coach Greg Glassman, CrossFit Journal preview video … [wmv] [mov]

Correction…There will be no classes on Friday. The gym will be closed Friday.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Lumberjack CrossFit.

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On Saturday, December 5th, the CrossFit family will support the families of the victims killed in the shootings at Ft. Hood on November 5th through the Lumberjack CrossFit Memorial Hero WOD.

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Lumberjack CrossFit Ft Hood tribute video … [wmv] [mov]

Since you are all Crossfitters and ready for anything…Coach Sev will be running classes on Thursday and Friday from 9 until 11. So if you’re feeling guilty about eating 2nds or 3rds trot down to the box and get right….

Welcome to our out of town visiting Crossfitters Rachel, Suzanne and Lindsey. Make yourselves at home and enjoy….

Attention all Firebreathers!!!! James “OPT” Fitzgerald will be in town this weekend for his annual visit. Get your game faces on and get ready to go head to head with the man….

Trainers stay tuned for a “trainers only” WOD with “OPT” next week.

WORKOUT:

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps (Scale this load as needed)

Post rounds completed to comments.

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Liam, Tires

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2009 CrossFit Games, Mikko Salo on Programming - video [wmv] [mov]

Reminder: We will be closed on Thursday and Friday of this week. Gobble Gobble

Workout of the Day:

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

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Danny Canon, Kandahar, Afghanistan

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CrossFit Kids: Inside a Class, by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

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2009 CrossFit Games: Women’s Competition - video [wmv] [mov]

Brought to you by Crossfit Jax….

warm up
400m run

2 rounds:
full kb swing x 10
alternating lunges x 10
clapping push ups x 10
ghd sit ups x 10

focus: press progression

workout
1-2-3-4-5-6-7-8-9-10 for time:
95# squat cleans
95# push press

1-2-3-4-5-6-7-8-9-10 for time:
push ups
box jumps

1-2-3-4-5-6-7-8-9-10 for time:
20# ball slams
20# wall ball shots

3min rest between couplets

WOD:

10 Rounds for Time:

1 Jerk (split or push) out of the rack, drop the bar then…

1 power clean from the floor and place the bar back in the rack then…

5 Burpees

10 Anchored sit ups

Advanced men 135#-155#    Intermediate men 95#-115#    Beginners check with your Coach

Advanced women 75#-95#    Intermediate women 55#-75#   Beginners check with your Coach

Get started today with 2 quick rounds of Warm Up A then…

15 Minutes of skill work on the following…

Skin the cat and other ring inversions

Free standing Handstands (use a partner if necessary)

Parallette tuck sits or L sits

Rope climb foot brakes

WOD:

5 Sets of 5 Deadlift

Reminder the gym will be closed today for SWAT training. See you tomorrow morning at 0600.

Check the on-line calendar for class schedule changes for the Holiday.

Two Man Team Row-A-Thon

Teams of 2 will square off in the ultimate test of rowing and endurance.

Your team goal is to row as many meters as possible in 20 minutes. While one of you is rowing the other will be in the low plank position.  The low plank is when you have your forearms on the ground, your toes on the ground and a rigid and straight body in between. Rowers may only row 500 meters at a time then must switch with their partner. Your score is your total meters rowed in 20 minutes.

All rowers will be set to 5