Crossfit Redline

Congratulations to Team Redline for an amazing weekend representing our box at the South East Regions! In the spirit of TEAMWORK we’ll be doing a modified WOD from the competition.

“The Team Qualifier”

60 Front squats (2 Bars, 30 reps from each at 145/85)
200 Meters farmers walk (1-53lb Kettlebells/1-35lbs Kettlebells)
200 Meter run
60 Push press or push jerks (2 Bars, 30 reps from each at 145/85)
200 Meters farmers walk (1-53lb Kettlebells/1-35lbs Kettlebells)
200 Meter run
60 Affiliate team deadlift (2 Bars, 30 reps from each at 215/155)
200 Meters farmers walk (1-53lb Kettlebell/1-35lbs Kettlebells)
200 Meter Run

Points of Performance
-60 rep total. 30 reps must be completed on each bar. Partner can help once their 30 reps are complete.
-No racks allowed.
-Farmers walk can be completed by one or both partners.

(20th place finisher, Christmas Abbott from the individual competition performs a muscle up)

A good athlete always mentally replays a competition over and over, even in victory, to see what might be done to improve the performance the next time.

REMINDER THAT WE WILL NOT BE OPEN THIS FRIDAY DUE TO STATE-WIDE COMPETITION IN JACKSONVILLE.

ALSO WE’LL ONLY HAVE  (ONE) CLASS ON MONDAY @ 10am BECAUSE IT’S MEMORIAL DAY. HINT: IT’S GOING TO BE A HERO WOD IN HONOR OF OUR FALLEN SOLDIERS.

WOD:

“Food Pyramid”

10 Cleans (135/55)
20 Pullups
30 Wall Ball (20/14)
40 Abmats Situps
50 Deadlifts (135/55)
40 Abmat Situps
30 Wall Ball
20 Pullups
10 Cleans
Time Cap: 45minutes

Post WOD fuel:
Female: 45C/30P
Male: 50-55C/40-45P

(CT scan of two women. Morbidly Obese vs Fit. Can you guess which is which?)

Risk-Author Unkown

To laugh is to risk appearing the fool.
To weep is to risk appearing sentimental.
To reach for another is to risk involvement.
To expose your ideas, your dreams,
before a crowd is to risk their loss.
To love is to risk not being loved in return.
To live is to risk dying.
To believe is to risk despair.
To try is to risk failure.
But risks must be taken, because the
greatest hazard in life is to risk nothing.
The people who risk nothing, do nothing,
have nothing, are nothing.
They may avoid suffering and sorrow,
but they cannot learn, feel, change,
grow, love, live.
Chained by their attitudes they are slaves;
they have forfeited their freedom.
Only a person who risks is free.

REMINDER THAT WE WILL NOT BE OPEN THIS FRIDAY DUE TO STATE-WIDE COMPETITION IN JACKSONVILLE.

ALSO WE’LL ONLY HAVE  (ONE) CLASS ON MONDAY BECAUSE IT’S MEMORIAL DAY. HINT: IT’S GOING TO BE A HERO WOD IN HONOR OF OUR FALLEN SOLDIERS.

For Time:
1000m Row
30 Back Squats @ BW
30 Burpees

-Stagger start the heats in groups of 3.

Post Load and Times.

This weekend Crossfit Redline will be taking a team to compete at the Southeast Regionals. Below are the events the team will compete in:

Affiliate Team Event - Friday

Event 1 - “Platoon”
10min 1RM Ground to Overhead (4 Bars available).
1min Rest
2min Affiliate Team Max reps Muscle-ups (2 Ring sets available).
1min Rest
2min Affiliate Team Max reps Chest to Bar Pull-ups (2 Pull-up stations available).

Scoring: Team total will be derived from the best lift for each Athlete plus 2 pounds for each Muscle-up and 1 pound for each chest to bar pull-up.

Affiliate Team Event - Saturday

Event 2 - “Taps”
Teams will begin standing on top of two identical stacked tires
50 Meter tire flip (2 tires)
200 Team jump through Burpees (100 reps in and out of each tire)
50 Meter tire flip return (2 tires)
The event ends with the team standing on top of the stacked tires

There is a 12 minute time limit for this event.
Scoring: total time.

Read More

Why CrossFit?

Because pushing yourself to levels this uncomfortable makes anything else you try to do in life seem easy. It changes the way people live. It gives strength and confidence, proper self-image and puts smiles on the faces of every member every time they walk in our door to see their friends.-CF Pasadena

Athletes Choice:

“Elizabeth”
21-15-9
Squat clean (135/95)
Ring Dips

“OPT performs Elizabeth”…Watch

OR

“Fran”
21-15-9
Thruster (95/65)
Pullup

“The Story of Fran”…Watch

ATHLETE PROFILE: LAURA “fluff” LOPEZ

AGE: 33
HEIGHT: 5′6″
WEIGHT: 145

Favorite WOD:Nancy (5rds: 400m Run, 15 OHS @65#)
Least favorite WOD: Fran (21-15-9: Thruster, Pullup)
Favorite moment: Beating Jeff at a WOD
Interesting Fact about me that most people don’t know: “I love watching football and eating german chocolate cake”

“Eat meat and veggies, nuts and seeds, little starch, some fruit, and no sugar.” -Crossfit Nutrition

For Time:

800m Sprint (not jog)
21 KB swings
400m Sprint
21 KB SDHP
200m Sprint

-Rest 4 minutes. Complete total of 2 rounds.

Post Load & Interval Times.

Post WOD:
Female: 40C/30P
Male: 50C/40P
-I hour later eat a proportional meal of Carb/Protein/Fat.

PAUL LONG: BEFORE AND AFTER

Here is yet another testimony to why Crossfit and it’s methods are irrefutably the best Strength and Conditioning program known to man. Paul comes into the gym everyday asking the question, “how can I get better today?” and it’s paid off. Keep it up Paul! We’re all proud of you.

“Why Pose Run?” Crossfit Endurance…Watch

“Training 2 miles to run 100″ By Greg Admundson…Read More

Level Testing:

-Squats/Pistols

L1:50 squats
L2:100 squats
L3: 10 pistols (each leg)
L4: 25 pistols (each leg)

-Pushup/Bench

L1: 10 pushups
L2: 30 pushups or 1x BW
L3: 1.25x BW
L4: 1.5x BW

-Rope climb

L1: lay on back your pull yourself up to standing postion
L2: 1 Trip w/feet
L3: 1 Trip no feet
L4: 2 Trips, “touch and go,” no feet

Pick a level that you know is challenging and within your reach.

Rest as needed

For Time:

75 Lateral-Hop Burpee’s

• male: High paralleletes
• female: Low paralleletes

Post levels and Times.

Post WOD Fuel:
Female 30C/25P
Male 40c/35P

GET OFF THE N.S.A.I.D’s PEOPLE

Ibuprofen is an NSAID (Non-Steroidal-Anti-Inflammatory-Drug) which is believed to work through the inhibition of cyclooxygenase (COX), thus inhibiting prostaglandin synthesis. Prostaglandins, are like hormones in that they act as chemical messengers. Prostaglandins are vital mediators of the inflammatory cascade. The swelling and subsequent prostaglandin production signals all of the important cells circulating in your body to come and fix/reinforce the challenged tissues. That’s right, all that soreness you feel after a workout is the resultant swelling from all the micro-damage you’ve done to your muscles. It’s this very inflammatory response that is responsible for making you a BETTER ATHLETE.

Why?

NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing and by day four there was very little muscle regeneration compared to the normal healing process.

(Greene, J. Cost-conscious prescribing of non steroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)

So how do we treat acute inflammatory/inflammation pain?

Ice. (Maybe a little Tylenol if you really, really need it, it’s not an NSAID after all)

(this guy has taken ice baths to a whole new level)

Can you see the difference between treating pain and treating inflammation? Control swelling and Pain with Ice, it won’t short circuit the way your body actually heals itself and becomes stronger.

Other proven methods for healing include: Proper nutrition, fluid intake, ice bath, fish oil, active recovery, stretching, massage, etc.

The following OTC medication contain NSAID’s (stay away from these at all cost):

Advil
Excedrin
Ibuprofen
Motrin
Aleve
Buffferin

“Heavy Hitter, Don’t Quitter”

5rds:

7-Deadlift (225/155)

30-Double unders OR 20-24″ Box jumps (pick your weakest skill of the two)

-Post load, skill chosen & time.

(Can you guess what their doing?)

Paleolithic Solution: Episode 28

FREE Podcast Listen Here

Show Topics:

1. Experience with Adrenal Fatigue
2. Cod Liver Oil
3. Carb Intake & Cortisol Levels
4. Digestive Enzymes
5. Low Carb
6. Paleo Newbie
7. Fasting & Cortisol

“Quad-City”

For Time:

10-9-8-7-6-5-4-3-2-1

• Front Squat @ BW
• Feet-to-Bar
• 100m run Backwards

-Post Load and Time.

Post WOD:
Female- 30gC/30gP
Male-40C/40P

Recipe: Kale Chips

1. Preheat oven to about 375*
2. Tear the leaves off the thick stems into bite size pieces. Spread out on cookie sheets.
3. Drizzle with about 2 tsp of olive oil
4. Sprinkle sea salt.
5. Bake for about 15 minutes, until edges are brown and kale is crispy when moved in pan.
6. Set out for 15-20mintues.

*Note that sea salt was not taken into account

“The Chicken Dance”

AMRAP (20):

• 15 KB Swings (53/40)
• 15 Pullups
• 2 Laps around track

Post LOAD and TOTAL DISTANCE completed around track (hint: each lap equals 150m).

-If possible attempt to complete all movements outside. Weather permitting.

Post-WOD Nutrition
Female: 40-45gC/20-30gP
Male: 50-60gC/25-35gP

ATHLETE PROFILE:

Laurie Jeremias

Age: 43
Weight: 125
Height: Short

Profession: Real-estate investing, residential cleaning
How long have you been CrossFitting? Sept. 2009
How has CrossFit affected your life? “It has affected my life by making me stronger than I have ever been before.I can help Matt out with moving heavy objects like boulders on the property and I have more strength on the water for my tricks water-skiing.”
Interesting Fact about you: I have 3 Labrador Retrievers and want more!

Back Squat: 155
Chelsea: 29
Cindy: 18

Website of the Day: SanFrancisco Crossfit

I admit that SFCF takes awhile to update their blog but the material they have posted thus far is excellent. Engross yourself in past entries. Your mind will thank you.

Back Squat 2 reps every 60 seconds

-Start at ~50% of 1RM add 10 to 20#’s each minute for 12 minutes

Rest as needed

Tabata Pushups

-Post Highest Load and Lowest Tabata Score

Post WOD Nutrition:
Female: 15gC/30gP
Male: 20-30gC/40-50gP

The Post WOD supplementation is not a prescription but rather a baseline. Some will need more Protein/Carbohydrates, some will need less. Be attentive to how you feel the next day or two following. I will be providing baselines all week. I highly recommend you follow the recommendations to see whether its nutrition that is causing some of you to be sore for more than 2-3 days at-a-time.

Above is our very own Melinda Gunther. Her blog is very insightful and up-to-date. Melinda is just one of thousands of people around the world attesting to the efficacy of Crossfit and how much it can truly change our lives. Keep up the hard work Melinda!

If you have a before and after picture that we can show please email Mario at mario@crossfitredline.com

“People often say that motivation doesn’t last. Well, neither does bathing-that’s why we recommend it daily”

Find your motivation and share it with the world!!