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
[video]
[video]
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…
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)
[video]
[video]
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
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)
[video]
[video]
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