Workout of the Day: Archive

Friday, 1/27/12

One of the side effects of regular CrossFit WODS and a clean diet… suddenly your clothes are too big. Time to go shopping! But what if you haven’t quite reached your goal and you’re in between sizes? You don’t want to invest in a new wardrobe only to have the same “problem” in a few months. This is a common complaint, since so many of you are working hard and...

Jan 26th

Thursday, 1/26/12

Discipline is the bridge between goals and accomplishment. -John Rohn We are a week and a half into the 30 Day Challenge. You’ve identified your goals and committed to the habits that will make you successful. Hopefully, you’ve talked to a coach and gotten some feedback and suggestions. Are you practicing the habits you committed to? Have you given your goal (and the reason it is...

Jan 26th

Jan 25th

Tuesday, 1/24/12

CDR coaches and members attended a shoulder/ neck clinic, presented by Network Fitness, on Saturday. The class included 4 hours of instruction along with self-myofascial release practice. We learned techniques for freeing those sticky, junked up muscles that limit our range of motion and contribute to improper alignment and chronic pain. You’ll find these techniques added into the...

Jan 24th

Jan 23rd

Saturday, 1/21/12

30 Day Challenge Updates Tomorrow is the last chance to order your Washington Produce and Corner Butcher Shop meal boxes for pick up on Monday. Available on Washington Produce’s website, these boxes contain almost everything you need for a week’s worth of paleo meals. Easy recipes are included along with a short list of necessary pantry items. Paleo doesn’t get any easier than...

Jan 21st

Friday, 1/20/12

30 DAY CHALLENGE UPDATES THIS SATURDAY’S WORKOUTS WILL BE AT CDR, NOT BROOKSIDE PARK, due to the possibility of rain. If you’ve invited friends or family, please let them know. Remember, community participants need to arrive 20 minutes early to sign in, complete their waiver and warm up. Challenge workouts are at 8am and 10am on Saturday! CDR members, please wear your red CDR...

Jan 20th

Thursday, 1/19/12

Need a massage? Remember, it isn’t just about exercise and diet! Rest and recovery is important to meeting your body composition and performance goals! You can’t reach those big goals if you’re struggling with chronic pain. Starting next week, Mandy Hegel will be at CDR full time, doing therapeutic sports massage. Mandy is very skilled at what she does and will help you deal...

Jan 19th

Wednesday, 1/18/12

Bob Nottingham pulled a 305 deadlift today! Congratulations to everyone that got a deadlift PR today. 30 DAY CHALLENGE - Don’t forget to bring your goal sheets to the box this week! There is an envelope on the display case for completed sheets. If you have questions about your goals, ask a coach! Check out this great article on willpower, How to Strengthen Your Willpower and 20 Ways to...

Jan 18th

Tuesday, 1/17/12

Caysen challenged “Fitness Lonnie” to a burpee contest and won! Way to represent CDR! CDR INNER BOX BATTLE The CDR Inner Box Battle will take place on Saturday, February 11th at Hangar 24’s Distribution Center. We have over 100 athletes competing across multiple categories. This event is going to be huge! Bring your friends and family! In addition to a great venue, Hangar 24...

Jan 17th

Monday, 1/16/12

Congratulations to Calvin on an awesome performance at OC Throwdown this weekend! Calvin competed among some of the top CrossFit athletes in the country and finished strong! We are still waiting on the final scores - but CDR friends and family have reason to be proud! CrossFit CDR athletes are coming on strong - expect big things from all of our competitive athletes as we near the next NLI...

Jan 16th

1 note

Jan 13th

Watch

Friday, 1/13/12 30 DAY CHALLENGE Check out this brief and inspired TED Talk with Matt Cutts - He discusses the value of a 30 day challenge. He points out that 30 day challenges make the time pass more memorably, instead of just flying by without notice. And, a successful 30 day challenge builds confidence to tackle bigger goals. The take-away message - small sustainable changes maintained for 30...

Jan 13th

Jan 12th

Wednesday, 1/11/12

RX STAR WORKSHOP CDR is hosting another RX STAR Workshop for the ladies on Thursday at 6pm! This time, the focus will be on setting CrossFit performance goals - anything from handstands, to double unders or box jumps. Think about the skills that you want to master this year. Aly, from RX STAR, will take you through the process of setting effective performance goals and then determine the steps...

Jan 11th

Tuesday, 1/10/12

RECIPE OF THE WEEK Pan-Grilled Sausages with Apples and Onions 2 tablespoons ghee or pastured butter (Kerrygold brand is the easiest to find) 4 fully cooked sausages 1 medium onion, sliced 1 medium tart apple (Granny Smith), peeled, cored and sliced 1 cup apple cider or apple juice (no sugar added!) 2 tablespoons chopped fresh sage 2 tablespoons fresh lemon juice Melt 1 tbsp butter in a...

Jan 10th

Monday, 1/9/12

GOAL SETTING Hopefully, everyone has been thinking about their goals for the Get Fit Challenge starting on Saturday! At the Kick-Off meeting, you will write down your goals and commit to the habits that will be necessary to reach your goals. We’ll give you some pointers for creating SMART goals and help you identify the habits that will have the biggest impact during your 30 days. We will...

Jan 9th

Saturday, 1/7/12

CDR is hosting a Shoulder/ Neck Clinic on Saturday, January 21st, 12-4pm. The class will be taught by Jeff Alexander of Network Fitness. Cost for the class is $65. This class will fill up fast - there are only 14 spots left. Let Calvin know if you would like to attend. This single day mini-clinic details the 3 Primary SMR exercises and the relevant Secondary and Extended regions from the...

Jan 7th

Friday, 1/6/12

Are you competing on February 11th? DO YOU HAVE YOUR DOUBLE UNDERS DOWN??? WORKOUT OF THE DAY partner WOD on the board!

Jan 6th

Watch

Thursday, 1/5/12 Watch it again. You know you want to! What a great year! GET FIT 2012 CHALLENGE If you haven’t already, add your name to the whiteboard for the challenge. We have at least 80 CDR members already committed to working on some new habits for the new year. The classes this Saturday are perfect for the community members that will be joining in on the challenge. They will...

Jan 5th

Wednesday, 1/4/11

INTENSITY Intensity is the independent variable most commonly associated with maximizing favorable adaptations to exercise. -Greg Glassman, CrossFit Founder The CrossFit prescription is this - constantly varied, high-intensity, functional movement. Highly varied? Do you check the blog or the whiteboard with anticipation/ anxiety/ excitement to find...

Jan 4th

1 note

Tuesday, 1/3/11

RX Star will be putting on a workshop for women at CrossFit CDR on Thursday, January 12th! The focus will be on goal-setting and skills! Space is limited, so register today! In a few days, registration will be opened up to women from other boxes and this event will sell out fast! RXSTAR Presents “2012 Rockstar” Venture. – Clarity. Focus. Execution. To start the 2012 year, RXSTAR will be...

Jan 3rd

Friday, 12/30/11

Wishing everyone a safe and happy New Year! 9AM NEW YEAR’S EVE WOD - Be sure to sign up on the board if you are attending. All other classes are canceled. CONSTRUCTION NEWS CDR is continuing to grow and improve! Due to the construction (flooring, pull up bar additions, etc), some classes have been canceled and more will likely be canceled as needed to finish up. Phases of the...

Dec 31st

Dec 30th

Thursday, 12/29/11

CrossFit Games Athlete 2030! 30 DAY CHALLENGE INFO The 30 Day Challenge begins January 14th - and the first challenge of 2012 will be different from any of our other challenges. Washington Produce and CDR are partnering to make this Challenge open to anyone in the community. Invite your friends, family and coworkers to join you in your commitment to starting new, healthy habits! With this...

Dec 29th

Wednesday, 12/28/11

RECIPE OF THE WEEK Butternut Squash Soup This quick and easy soup is perfect for chilly nights. It is especially quick and easy if you buy your butternut squash already peeled and cubed from Washington Produce - since that would otherwise be the most time consuming task. By skipping the bacon and swapping vegetable broth for the chicken broth - this is a great vegetarian side dish as well....

Dec 28th

Tuesday, 12/27/11

Shams finds time to CrossFit during his trip to India! GOAL SETTING The New Year’s resolution that doesn’t last a week? That’s the joke, the shared feeling about our often over-ambitious goals set on the eve of a new year. While the resolution has a bad rap, I do believe in using the start of the new year to think about what we want to accomplish in the upcoming year. Its...

Dec 27th

Monday, 12/26/11

Great turn-out for the Christmas Eve WOD! What a perfect way to start the holiday festivities! We hope all of our CDR friends and family enjoyed time with loved ones this weekend! WORKOUT OF THE DAY Details on the whiteboard in the am!

Dec 26th

Saturday, 12/24/11

Wishing all of our CDR friends and family a very Merry Christmas! WORKOUT OF THE DAY Christmas Eve WOD - 9am

Dec 24th

Dec 23rd

Thursday, 12/22/11

Since July of this year, we’ve had several members commit to their own, personal 30-day clean eating challenges. With coaching and accountability, CDR members have been able to kick start their results, improve their health, and transition to paleo lifestyles. Congratulations to… Rhonda Dolormente Debbie Webb Buddy Porch Ryan Carpenter Chad Davis Shaila Phillip Jon Diaz Ashley...

Dec 22nd

Wednesday, 12/21/11

What are your favorite food and/or fitness blogs? There are so many blogs out there - which do you turn to for information, recipes and motivation? Here are a few paleo websites/ blogs that I find myself returning to… everydaypaleo.com If you have older kids, check out a post on this blog by the author’s 16 year old son. He gives his perspective of transitioning to paleo… ...

Dec 21st

Tuesday, 12/20/11

RECIPE OF THE WEEK Balsamic-Glazed Short Ribs Easy slow-cooker recipe for fall-off-the-bone tender short ribs that you can enjoy during the week. Serves 6 1 tbsp olive oil 4-5 lbs bone-in beef short ribs (grass fed if you can find it) salt and pepper 4 large garlic cloves, minced 1/2 cup red wine 1/3 cup balsamic vinegar 1 3-inch fresh rosemary sprig Heat the oil in a large,...

Dec 20th

Watch

Monday, 12/19/11 The holidays are a busy time of year. All of the busy-ness can cause a little stress. So many presents to buy, so many people in line in front of you at the store, so many guests and events to attend. It can be easy to lose sight of the joy of the holidays. Do yourself a favor - give yourself a gift of 17 minutes. Take a few minutes to watch this video. Neil Pasricha talks about...

Dec 19th

Dec 17th

Friday, 12/16/11

Important information for tomorrow’s (Friday’s) WOD! If possible, arrange to WOD with your competition partner. The WOD will be programmed for learning you and your partner’s strengths and weaknesses. The Inner Box Battle if filling up fast! Due to the overwhelming response, the registration deadline is being moved up to Thursday, December 23rd. You must finalize your spot in...

Dec 16th

Dec 15th

Wednesday, 12/14/11

REDLANDS GET FIT CHALLENGE 2012 CrossFit CDR Redlands and Washington Produce are teaming up to start the new year with a challenge. This 30-day challenge will be different than past challenges. One of the biggest changes - anyone in the community is welcome to join in! We’ll be encouraging families, friends and coworkers to join together and commit to 30 of encouraging and supporting each...

Dec 14th

2 notes

Tuesday, 12/13/11

Congratulations to this year’s award winners! Consistency - Rachel Mickelson Determination - Cindy Totten Results - Nick and Sue McFayden Team of the Year - Bob and Johnie Nottingham Spirit of CDR - Chad Davis Congratulations to all of the CDR athletes who competed on Saturday! CDR represented once again with first and second place winners in the Masters Men and Women categories! Eric...

Dec 13th

Monday, 12/12/11

The dessert bar was epic! Thank you to everyone that came and contributed to the CDR Christmas Party! I am reminded again of the amazing family and community that is CDR. CDR has enjoyed an amazing year of growth - growth in numbers, athlete improvement and lives that have been changed. It is almost cliche now, to say that CrossFit is a way of life or an addiction. But CDR members work hard,...

Dec 12th

2 notes

Saturday, 12/10/11

Saturday is the last of three events in the Next Level Invitational Series. Come out to watch 15 CDR athletes compete. These events are always fun and the athletes need your support! Event takes place at OC Marketplace. The first event will be a run and starts at 8am. The second event, a max hang snatch and 1k cycle for time, starts at 9:45. The third event, a chipper, starts at...

Dec 10th

Dec 9th

Thursday, 12/8/11

CDR Christmas Party Update Due to the overwhelming response and the amazing generosity of our CDR friends and family, there are going to be a few changes for the Christmas Party! CDR is truly at its finest as a team. In the team spirit, we’re going to make the party a group effort! We’ve been humbled by so many offers to bring food - so, the Party will be an hors d’oeuvres potluck with a...

Dec 8th

Wednesday, 12/7/11

Dare doing some heavy lifting! Choosing the healthiest foods and drinks can be confusing. And sometimes we choose something, knowing it isn’t a best option, but thinking that it is better than the alternative. Drinks containing fruit juice can fall into that category - at least it isn’t soda, right?! As you can see here, some fruit drinks actually have MORE sugar than soda. ...

Dec 7th

Tuesday, 12/6/11

Congratulations to Christie P and Jessica N! They ran a 5k during the weekend - both took first place in their age divisions and Christie was the top finishing female overall! Christie attributes her win strictly to her CrossFit workouts - she hasn’t done any additional running! CrossFit makes you stronger AND faster! WORKOUT OF THE DAY 3 rounds for time of… 3 rope climb 10 box...

Dec 6th

Dec 5th

Saturday, 12/3/11

A BIG congratulations goes out to Tim and Jetta! Tim and Jetta just completed their own paleo challenge and in 36 days, they lost a combined 36 lbs! Tim lost 19 lbs and Jetta lost 17 lbs - very impressive! Their success is hardly a surprise since they both came to this challenge with so much enthusiasm and commitment. They used great strategies like getting their friends and family on board to...

Dec 3rd

Friday, 12/2/11

This is how you decorate a Christmas tree when you have a 58” box jump! Santa’s reindeer aren’t the only ones that know how to fly! If you haven’t seen Jonathon’s amazing box jump yet… http://www.youtube.com/watch?v=fLoMYZbbltU The CDR Christmas tree is up and ready to be decorated! I’ve already heard some rumblings of class-to-class competition for...

Dec 2nd

Thursday, 12/1/11

Come out to watch 4 CDR teams compete in Saturday’s Battle of the Boxes at CrossFit Kinnick in Upland! The event starts at 8am and awards will be presented at 5pm. Tickets are $5 per person. This is going to be a fun event with CDR teams competing in Intermediate, Advanced and Masters. Each team is made up of 2 men and 2 women. Come out and show them some love - they will be doing 4 wods...

Dec 1st

Wednesday, 11/30/11

RECIPE OF THE WEEK Watch the blog for a weekly paleo recipe! We’ll be sharing some easy, tasty recipes to add to your clean eating routine. Have a great recipe to share? Email it to tamera@crossfitcdr.com (with a photo if you have one!). Sweet Potato Cottage Pie 2 lbs sweet potatoes (red fleshed) 1/4 cup half & half 2 tbsp pastured butter (Kerrygold) 1 tsp dried thyme 2 tbsp...

Nov 30th