Workout of the Day

Monday, 5/4/12

HOME RUN CHALLENGE - starts today!

29 CDR members are committed to a regimen of strict, structured paleo, regular WODs, daily supplements, weekly check-ins and daily photo food logging, for the next 28 days. In addition to the body composition results that will no doubt be accomplished, they will have the opportunity to win a pretty awesome prize package! The individual with the best body composition improvement will win 2 tickets to the 2012 Reebok CrossFit Games! This event sold out last week so these tickets are valuable! The winner will also get a package of three massages from Mandy. Those are just two of the prizes that will be given to the winner. We look forward to celebrating the success of this group of Challengers! They are all listed on the whiteboard - be sure to show your support and cheer them on during the month!

Family Services Association Donation Week -

Don’t forget to bring in your package of diapers to donate to FSA for the class-to-class battle! We will be collecting diapers until Saturday at 10am.

WORKOUT OF THE DAY

1 rep max clean and jerk

Conditioning: On the whiteboard

Saturday, 6/2/12

Looking for an easy way to eat paleo?

Visit wp-express.com and click on the Paleo Thrive icon. Washington Produce has paleo meal kits available - everything you need to make a delicious paleo meal at home. Most of the vegetables are already prepped for you and even the spices are included. The meat is frozen, so it doesn’t get wasted if you don’t use it all right away. Minimal prep time, a simple recipe to follow and tons of flavor! The meal kits all make at least 4 servings, and some make 6 servings. New meals have been added this week - check out the Grilled Chicken and “Pasta” Primavera or the Naked Burger with Coleslaw and Sweet Potato Fries. More meals are coming soon, so keep checking back.

For updates about WP Paleo Meal Kits and other paleo news, “Like” Paleo Thrive at CrossFit CDR Redlands on Facebook!

WORKOUT OF THE DAY

7 rounds for time of…

7 box jumps

5 hang power cleans

200 m run

Friday, 6/1/12

Mobility WOD of the Week

Check out the video for a great MWOD for the upper back. View the original post here…

http://www.mobilitywod.com/2012/05/a-better-upper-back-extension-izer.html

Class-to-Class Battle - Family Services Association Donation Drive

This week, we are collecting diapers for Family Services Association of Redlands. We got off to a late start, so we’re going to extend our donation drive for another week. Bring in your diaper donations by Saturday, June 9th. Be sure to put a mark next to your class time for each package that you donate. So far, 9am and 5am have dominated our Donation Class-to-Class Battles. Who will win this one?

WORKOUT OF THE DAY

Partner WOD - Partner A works while partner B sets the pace with a sled push

200 air squats
150 push ups
200 sit ups
150 pull ups

Thursday, 5/31/12

It seems something is going around in the box. And many of our members have been affected. Are you one of the many? Do you have “Games Fever” yet?

There is no cure for Games Fever, you can only treat the symptoms. A few suggestions:

Buy your tickets now! The price goes up starting June 1st.

http://www.axs.com/los-angeles-ca/sporting-events/2012-reebok-crossfit-games-2012july13-.html?

Watch this video…

http://games.crossfit.com/video/qualified-athletes-socal-teams

And this video…

http://games.crossfit.com/video/team-cdr-redlands-sets-world-record-event-5

And don’t forget this one…

http://vimeo.com/42569538

Be sure to follow all of the Team’s training news on Twitter @CrossfitCDR.

WORKOUT OF THE DAY

RANDY

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Our thoughts and prayers go out to Officer Simmons’ wife and two children.

75 power snatches for time (75lbs)

Wednesday, 5/30/12

Putting the Pieces Together

When starting a puzzle, you have many small pieces spread out before you. As those pieces come together, they will make a larger picture. If you were to pick up one of the puzzle pieces and stare only at that one, you would make no progress in putting together the bigger picture. No matter how long you stare at the single puzzle piece, it will never realize its potential as a part of the larger picture.

However, if you cast a broad gaze over all of the pieces, you can start to consider a strategy. Maybe you’re going to concentrate on putting together the border, so you scan all of the pieces for those with straight edges. While you are focusing on pieces with a particular purpose, you don’t forget that the other pieces will also come together in time. You can’t concentrate all of your efforts on every piece equally at the same time, but you can take a mindful approach toward your goal. Over time, the larger picture will start to materialize and you can shift your focus to fill in the missing pieces.

Wellness is similar to a puzzle - there are many, many pieces to consider. If you consider only one piece for too long, it becomes easy to forget what the larger goal is. If you focus only on your WODs and you neglect the fuel and sleep that your body needs, you won’t make progress toward wellness. Likewise, if you tend to focus only on the rest component, you’ll never get stronger or feel challenged and fulfilled. The same can be said for focusing on any one piece and neglecting the others.

While you can’t focus all of your energies on every piece at the same time, its important to have a strategy for choosing the components that are most important at the moment and knowing when to shift your gaze. If you’ve lost sight of the bigger picture of wellness that you are trying to put together for yourself, enlist the help of your coaches. That’s what they are there for. This is a process they use to make progress toward their own goals and they can help you reach yours.

What does your picture of wellness look like? What pieces are you concentrating on? Are there any pieces that you are neglecting?

WORKOUT OF THE DAY

CDR Endurance

Tuesday, 5/29/12

Save the Dates!

Now through June 2nd - Monthly Family Services Association donation drive. This month, we are collecting packages of diapers.

June 4th - Home Run Challenge starts!

June 16th - Beach WOD and CDR-BQ

July 1st - Last day of Home Run Challenge!

July 13-15 - CrossFit Games at Home Depot Center (Buy your tickets now!)

WORKOUT OF THE DAY

NATE

Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his son, Parker.

AMRAP 20 minutes:

2 muscleups
4 handstand push ups
8 kettlebell swings

Monday, 5/28/12

CDR wishes all of our members a happy and safe Memorial Day. And to all of our members who have served in the military, we thank you.

Memorial Day is a day of remembrance for those who have died serving our country.

Who kept the faith and fought the fight; The glory theirs, the duty ours. -Wallace Bruce

In their honor, our Workout of the Day will be…

DT

Timothy Davis
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and his son T.J.

WORKOUT OF THE DAY (9am)

5 rounds for time of…

12 deadlift (155/115)
9 hang clean (155/115)
6 push press (155/115)

Saturday, 5/26/12

What are your rest and recovery plans for the long weekend?

WORKOUT OF THE DAY

On the whiteboard

**9am class only on Monday**

Friday, 5/25/12

Congratulations to everyone who did Fran for the first time today, and to everyone that got a PR!

Family Services Donation Week is coming up! Next week, May 28th to June 2nd, will be our monthly drive for FSA. This month, we will be collecting diapers. FSA can never have enough diapers to meet the needs of families experiencing hard times in our community. Bring in a package of diapers and place a mark next to your class time. 5am won the last one, with the most pantry items donated. Who will win this month? Your generosity is greatly appreciated by Family Services Association and the many, many families that they serve.

WORKOUT OF THE DAY

Partner WOD, AMRAP 20 minutes
4 cleans
8 toes to bar
12 wall ball
*partner A works on odd minutes, partner B works during even minutes

**Monday, Memorial Day - 9am WOD only**

Thursday, 5/23/12

Upward mobility

From outsideonline.com

6 Excercises for Maximum Mobility

You’re already familiar with Kelly Starrett from mwod.com and his videos that we often post here. Many of the MWODs practiced in the box are from Starrett’s work. Outside Magazine does a great job of summarizing 6 of the most basic and important mobility exercises and relates them to their functional application outside the box. Practice these MWODs regularly to be more efficient in your WODs and your other favorite activities.

1. Posterior hip mobilization

On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.

3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.

5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

6. Couch stretch
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

View the original article here…

http://www.outsideonline.com/fitness/flexibility/6-Exercises-for-Maximum-Mobility.html

WORKOUT OF THE DAY

FRAN
21-15-9
Thrusters (95/65) and Pull-Ups