CROSSFIT REDDING

Wednesday

WODs

6a, 9a, 11a, 3p, 430p, 530p, 630p.

Barbell

10a, 430p.

Olympic Lifting

530p.

Changes are coming!  Yes, you will encounter a new look to our website within the coming week.  It will be a little different, but it will evolve in the coming weeks to become the GREATEST website on the internet!  When we kick it off, we want your feedback.  Let us know what you would to see and we'll do our best to make it happen.  

The new website will streamline a few things and incorporate your payment system as well as the WOD tracking system.  It's really cool and we think you are going to LOVE it!

Here is what we need YOU to do ASAP!  Go to this link and creat a login for your account

http://crossfitredding.wodclub.com/signup

The sooner you create your login, the sooner we can move forward!

ALSO... Remember that Doc Rob Smith and Justin Cascarina will be presenting "EAT TO PERFORM" on Thursday May 31st at 7:30pm.  This is your chance to learn valuable information about how to eat to experience health, fitness, and performance. Learn proven strategies to be trim and healthy now and five years from now. Attendees will learn how to feed your genes to reach your optimal expression of health! The presentation will include an introductory food program that each participant can start from day one. Every attendee will receive a follow-up consultation with Justin Cascarina to better implement your personal food plan. Cost is $10.00 Presented by Dr. Robert Smith and Justin Cascarina.

Sign up here (spaces are limited)

Everybody knows about Annie, but have you heard about...

"Annie's toe jam"?

50-40-30-20-10

Double-Unders

Toes-to-Bar

Guess who showed up on Tuesday?

We also hit a 3x3 of Push Press before the WOD.

Andrew hits a big 3 rep 20# PR, and almost does that for 3 sets.  He failed on the 3rd rep of the 3rd set.  Still a pretty solid effort!

I am always doing that which I cannot do, in order that I may learn how to do it. 

~Pablo Picasso

Tuesday

WOD's 

9a, 11a, 3p, 430p, 530p, 630p.

Barbell

10a, 430p, 530p, 630p.

Don't forget that the CrossFit For Hope fundraiser is on June 9th. Please go to the website and begin your fundraising efforts by creating a personal page; then have your friends and family go to it and make a donation.  Any amount is appreciated!

Tuesdays WOD was this burner.  

4 rounds of:

200m sprint

20 Dumbbell Snatch

15 Pushups (hand-release)

10 DB Swings

then at the 20 minute mark (finished or not) was a 2 minute drill of Air Squats.

Dumbbell Snatch

Humor is just another defense against the universe. 

~Mel Brooks

Monday

WOD's 

6a, 9a, 11a, 3p, 430p, 530p, 630p.

Barbell

10a, 430p, 530p, 630p.

NEXT WEEKEND IS OUR WEEKEND!

That's right!  CrossFit Redding athletes will be doing battle at the CrossFit Games Northern California Regional in San Jose.

ARE YOU GOING?

 

If your work speaks for itself, don't interrupt. 

~Henry J. Kaiser

 

Sunday-Rest

SPECIAL:  SATURDAY EVENING POST

Though we usually don't post on Sundays, this one is a little bit special for Bryan and Kevin.  Generally speaking, neither of us boast much about what we do in or out of the gym, but on this given Sunday, both of us have Athletes that we help coach who are competing at the International level.  

Of course we aren't the ones that did the work to be in position to compete against the WORLD, but it is incredibly rewarding as a coach to help guide athletes in the process; just as it is on a daily basis with each and every member of CrossFit Redding.  

A heartfelt thanks from Bryan, Kevin, and all the trainers for trusting us to help make you better! 

To follow Hailee Lollar on her quest at the 2012 Junior World Championships (Olympic Weightlifting) in Antigua, Guatemala; tune in Sunday Morning at 8am (Pacific) to the following link:

LIVE SCOREBOARD

And follow Barry Nobles at the 3rd round of UCI BMX Supercross in Papendal, Holland as he battles for a spot to represent the USA at the 2012 Summer Olympics in London.  Tune in Sunday Morning at 4am (pacific) to the following link:

BMXLIVE.TV

All coaching is, is taking a player where he can't take himself.
~ Bill McCartney

Saturday

Saturday WOD-9am

Olympic Lifting-9am

Mobility/Stretching-10am

Advanced RX/Affiliate Team Training-11am

FRIDAYS are always a great day to join a friend for a nice little workout.  This one was just a bit more difficult.  We used the CrossFit Games Regional WOD #4 for Individuals and let you have a teammate.  

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

Easy....Right? 

It was also Billy's Birthday, but he went golfing instead!

Ron C. is gettin' back in the groove after some time off!

Jason R. decided to take on this WOD like the athletes at the Regionals and did it SOLO as RX'd!  BEAST!

And if you have not heard, Hailee Lollar is in Guatemala this weekend to compete in the Junior World Olympic Weightlifting Championships.

Make it a point to follow as she competes on Sunday! As of now, we are not aware of a video stream.  What we do know of is a LIVE updates page and it appears that she will begin competing about 8am (PST)

LIVE UPDATE PAGE

This is the start list 

The best of Hailee Lollar

 

Do Work!

~Joel Maggio

Friday

WOD's 

6a, 9a, 11a, 3p, 430p, 530p, 630p.

Barbell

10a, 430p, 530p, 630p.

If you want a hint about what the WOD will be on Friday, Click Here!

EVERYONE needs work on the Olympic Lifts! 

And that is why you should sign up for the Jon North Attitude Nation seminar, being held on Saturday, May 29th at 10am.  It will be held here at CrossFit Redding and the cost is $100.  Jon North is one of the most prolific Weightlifters in the World.  Not only can he throw A LOT of weight over his head, he's also a great guy.  Come learn proven techniques that will assist you in your pursuit of excellence!

Enrollment will be limited to the first 30 people. Please apply by email (below) or through Mindbody (click on scheduled events).

Jon will be coaching the Snatch, Clean and Jerk. This will be a hands on seminar, so yes you will be training hard while learning. There will be a Q and A at the end. You will receive your official Attitude Nation cert at the end which is the best cert in the world. Bring your lifting shoes, coffee and game faces because you are going to slam some bars!

email jnorth@californiastrength.com salute!

 Here is just a small sample of what Jon has to offer.

 

This guy had a Birthday on Thursday

Thursdays work was good for the mind and good for the body!

5 rounds of:

15 Thrusters 

15 Bar Facing Burpees

Drew keep getting better!

Good for the body is the work of the body, and good for the soul is the work of the soul, and good for either is the work of the other. 

~Henry David Thoreau

Thursday

Thursday

9a, 11a, 3p, 430p, 530p, 630p

Barbell

10a, 430p, 530p, 630p

Today we sent off Hailee to the Junior Worlds in Antigue, Guatemala. Stay tuned for the break down of what she is going be doing.

Today we as a gym took on a classic rep scheme of 21-15-9 with three movements 

Box Jump, Power Snatch and Chest to Bar Pull-ups

We have some exciting upcoming updates to the website and beyond the white board.

Last but not least NorCal Regional is right around the corner.

Do you have ride? here

Do you have room? here

Do you have a ticket? here

 

A fanatic is one who can't change his mind and won't change the subject.  ~Winston Churchill

Wednesday

WODs

6a, 9a, 11a, 3p, 430p, 530p, 630p.

Barbell

10a, 430p.

Olympic Weightlifting 

Did You get your own Jump Rope yet?

Ultra Jump Ropes in stock NOW for $15.00

So many Birthdays...Not enough Candles!

Happy Birthday Olive and Eli!!!

For Tuesday's WOD, we had 4 rounds of 400m run and 50 air squats, followed immediately by 5 minutes of overhead lunges (in 10 meter increments).

Loads of fun!

Good habits formed at youth make all the difference.

~Aristotle

Tuesday

WODs

9a, 11a, 3p, 430p, 530p, 630p.

Barbell

10a, 430p, 530p, 630p.

Ok, its official! The third ever Attitude Nation Certification seminar presented by the infamous Jon North is taking place at CrossFit Redding on Saturday May 26th from 10am till 4pm. $100 a person.

Enrollment will be limited to the first 30 people. Please apply by email (below) or through Mindbody.

Jon will be coaching the Snatch, Clean and Jerk. This will be a hands on seminar, so yes you will be training hard while learning. There will be a Q and A at the end. You will receive your official Attitude Nation cert at the end which is the best cert in the world. Bring your lifting shoes, coffee and game faces because you are going to slam some bars!

email jnorth@californiastrength.com salute!

 

He who is not courageous enough to take risks will accomplish nothing in life.

~Muhammad Ali

 

Monday

WODs 

6a, 9a, 11a, 3p, 430p, 530p, 630p.

Barbell

10a, 430p, 530p, 630p.

Chris Spealler is going back to the CrossFit Games!  The only person to have competed in the first five, and now he will be competing in number six!  If you weren't glued to your Twitter account on Sunday as the South-West Regional competition was going on, you should have been.  A dramatic final heat saw Chris Spealler finishing in a tie for second place in the heat, which concluded an amazing comeback to finish 3rd place overall and send himself to his 6th CrossFit Games.

 

Do it, and then you will feel motivated to do it. 

~Zig Ziglar