Workout of the Day
Thursday, 8/2/12
"Hey CDR, Why don’t you offer Groupon deals?"
We get asked this question from time to time. And its a fair question. So we want to take a minute to explain. Groupon is a website that negotiates with businesses for “huge discounts” on “fun things to do” and then sends “a ton of new customers” to the business (I borrowed a few of their phrases). I can think of some fun activities that might lend themselves well to a Groupon deal - bowling, maybe a visit to a spa or the zoo? But CrossFit CDR isn’t a good fit for that kind of marketing strategy. 
First of all, if you are already paying for a membership, how would you feel about us giving the same service to someone we don’t even know for a “huge discount.” They would get the same coaching, use the same equipment, get the same results. And we don’t even know them yet! We have a relationship with everyone of our existing clients, and we’re quite fond of you all. We aren’t going to offer something to someone new that we aren’t offering to you. 
Groupon deals are great for “fun things to do.” While CDR is fun, we hope that all of our members join for the long term. We’re looking for long lasting relationships and commitment. We want everyone to visit CDR before signing up - to be sure this is a good fit. 
And lastly, the goal of Groupon is to bring “a ton of new customers.” We love new members, of course we do! It is always exciting when someone new joins our CDR community because every member contributes something unique and special. But you could say we value quality over quantity. Imagine if you showed up for class tomorrow to find 20 brand new people in class. All of your coaches’ time would need to be spent with them - teaching the movements, making sure they are safe, encouraging them. Our first priority is to build the best possible program for you, the members that are already here. We are happy and honored when you tell your friends and family and they decide to join CDR. That is how we build community. We’re a little afraid that a ton of new customers signing up for a short term deal would put a burden on our existing members and we don’t like that idea one bit. 
What do you think?
**Change to CDR Kids schedule!**
Next week’s CDR kids will be Monday and Tuesday, 10:15-11!
WORKOUT OF THE DAY
100 double unders
AMRAP 7 minutes of…
7 power snatch
14 push ups
21 wall ball

Thursday, 8/2/12

"Hey CDR, Why don’t you offer Groupon deals?"


We get asked this question from time to time. And its a fair question. So we want to take a minute to explain. Groupon is a website that negotiates with businesses for “huge discounts” on “fun things to do” and then sends “a ton of new customers” to the business (I borrowed a few of their phrases). I can think of some fun activities that might lend themselves well to a Groupon deal - bowling, maybe a visit to a spa or the zoo? But CrossFit CDR isn’t a good fit for that kind of marketing strategy. 

First of all, if you are already paying for a membership, how would you feel about us giving the same service to someone we don’t even know for a “huge discount.” They would get the same coaching, use the same equipment, get the same results. And we don’t even know them yet! We have a relationship with everyone of our existing clients, and we’re quite fond of you all. We aren’t going to offer something to someone new that we aren’t offering to you. 

Groupon deals are great for “fun things to do.” While CDR is fun, we hope that all of our members join for the long term. We’re looking for long lasting relationships and commitment. We want everyone to visit CDR before signing up - to be sure this is a good fit. 

And lastly, the goal of Groupon is to bring “a ton of new customers.” We love new members, of course we do! It is always exciting when someone new joins our CDR community because every member contributes something unique and special. But you could say we value quality over quantity. Imagine if you showed up for class tomorrow to find 20 brand new people in class. All of your coaches’ time would need to be spent with them - teaching the movements, making sure they are safe, encouraging them. Our first priority is to build the best possible program for you, the members that are already here. We are happy and honored when you tell your friends and family and they decide to join CDR. That is how we build community. We’re a little afraid that a ton of new customers signing up for a short term deal would put a burden on our existing members and we don’t like that idea one bit. 

What do you think?

**Change to CDR Kids schedule!**

Next week’s CDR kids will be Monday and Tuesday, 10:15-11!

WORKOUT OF THE DAY

100 double unders

AMRAP 7 minutes of…

7 power snatch

14 push ups

21 wall ball

Wednesday, 8/1/12
Congratulations to everyone that passed their grey band test today! AND, congratulations to everyone that came, despite their fear or hesitance, and worked their hardest. It can be hard to hear words like “fail” and “no rep.” But by learning our limits, our strengths and weaknesses, we can identify what steps are necessary to accomplish our goals. Make your effort count by having a plan to accomplish your goals! If you feel that you aren’t clear on what is necessary to be successful, be sure to talk to a coach. We are all here to help you exceed your own expectations! 
WORKOUT OF THE DAY
CDR Endurance

Wednesday, 8/1/12

Congratulations to everyone that passed their grey band test today! AND, congratulations to everyone that came, despite their fear or hesitance, and worked their hardest. It can be hard to hear words like “fail” and “no rep.” But by learning our limits, our strengths and weaknesses, we can identify what steps are necessary to accomplish our goals. Make your effort count by having a plan to accomplish your goals! If you feel that you aren’t clear on what is necessary to be successful, be sure to talk to a coach. We are all here to help you exceed your own expectations! 

WORKOUT OF THE DAY

CDR Endurance

Tuesday, 7/31/12

WOD - Grey Band Testing

**Don’t forget to bring your WOD book!**

Grey Band Testing, similar to CrossFit Totals, is a measurement tool to set a baseline and measure your progress. That word - “Testing” - tends to strike fear in the hearts of many. Everyone wants to “pass the test.” But this is a little different. One of the many things that makes CrossFit different - and more effective - is this objective measuring of improvement. You can’t measure progress or improvement without a baseline. So, the closer you are to the start of your CrossFit career, or the less prepared you feel for this “test,” the better. Why? We want to know where you are starting. This isn’t something that you wait until you are “ready” for. 

Come to class tomorrow, ready to work your hardest. You’ll find a few tasks that you’re strong in, and that will feel good. More importantly, you’ll identify the things you need to work on. Armed with that knowledge, your coaches can assist you in reaching your goals. The coaching staff will use everyone’s performance as a gauge of the effectiveness of our programming and make valuable adjustments - based on objective measurements. 

In case you’re concerned that Grey Band Testing day is some kind of procedural event, and not a “real” WOD, let me assure you that you will get a good workout! 

Monday, 7/30/12
By chance we met, by choice we become friend. -Millie Huang
At CDR, we have a rule. We introduce ourselves to anyone we don’t know. It is a plain and simple truth; that single rule makes CDR different from a gym, or any other place most of us frequent on a daily basis. Those introductions have created friendships and so many friendships create a community. 
There are few opportunities to see so many friends in one place during the course of the day. We workout together, but we also suffer, cheer, sweat and laugh together. We share the same language - AMRAP, WOD, tabata, PR, burpee. We shake hands, even with torn calluses. We hug, even when we’re sweating. By chance, we joined a “gym” to “get in shape.” By choice, we are friends and part of the CDR community. 
WORKOUT OF THE DAY
Strength: 1 power clean and 3 front squats, 7 rounds
WOD:
20 back squats at 70%
2 minute rest
AMRAP 6 minutes of…
50 burpees
30 chest to bar pullups
10 handstand pushups
**will anyone complete one round?**

Monday, 7/30/12

By chance we met, by choice we become friend. -Millie Huang

At CDR, we have a rule. We introduce ourselves to anyone we don’t know. It is a plain and simple truth; that single rule makes CDR different from a gym, or any other place most of us frequent on a daily basis. Those introductions have created friendships and so many friendships create a community. 

There are few opportunities to see so many friends in one place during the course of the day. We workout together, but we also suffer, cheer, sweat and laugh together. We share the same language - AMRAP, WOD, tabata, PR, burpee. We shake hands, even with torn calluses. We hug, even when we’re sweating. By chance, we joined a “gym” to “get in shape.” By choice, we are friends and part of the CDR community. 

WORKOUT OF THE DAY

Strength: 1 power clean and 3 front squats, 7 rounds

WOD:

20 back squats at 70%

2 minute rest

AMRAP 6 minutes of…

50 burpees

30 chest to bar pullups

10 handstand pushups

**will anyone complete one round?**

Saturday, 7/28/12
What is even better than shopping at Lululemon for new workout gear? Having Lululemon come to you! I spent some time at Lululemon today and got to see all of the great items that are going to be available during the Lulu Boutique event at CDR next Saturday (10:30-12:30). Sports bras, tanks, shorts, skirts, pants, dresses, socks, headbands, underwear, men’s shorts and shirts. And the most flattering workout tights you will ever find. The ladies at Lululemon are excited to visit CDR - but I must say that they might be a little crazy. They are INSISTING on pushing Big Bob during their visit! 
Invite your friends! This event is open to the public. If you know of a group that might be interested in attending, email tamera@crossfitcdr.com and I’ll send you a flier that you can share. 
WORKOUT OF THE DAY
On the minute, every minute…
deadlifts and push ups (odd minutes)
handstand push ups and dips (even minutes)

Saturday, 7/28/12

What is even better than shopping at Lululemon for new workout gear? Having Lululemon come to you! I spent some time at Lululemon today and got to see all of the great items that are going to be available during the Lulu Boutique event at CDR next Saturday (10:30-12:30). Sports bras, tanks, shorts, skirts, pants, dresses, socks, headbands, underwear, men’s shorts and shirts. And the most flattering workout tights you will ever find. The ladies at Lululemon are excited to visit CDR - but I must say that they might be a little crazy. They are INSISTING on pushing Big Bob during their visit! 

Invite your friends! This event is open to the public. If you know of a group that might be interested in attending, email tamera@crossfitcdr.com and I’ll send you a flier that you can share. 

WORKOUT OF THE DAY

On the minute, every minute…

  • deadlifts and push ups (odd minutes)
  • handstand push ups and dips (even minutes)


Friday, 7/27/12
Stay Connected - How do you get your CDR fix when you aren’t at CDR? You can find us online…
On Facebook
https://www.facebook.com/crossfitcdr
https://www.facebook.com/PaleoThrive
On Yelp
http://www.yelp.com/biz/crossfit-cdr-redlands-redlands
On Twitter
https://twitter.com/CrossfitCDR
How do you connect to the people and places you love? Where else would you like to be able to follow CDR? 
WORKOUT OF THE DAY
Partner WOD
Partner A will launch med ball for max distance with Partner B catching. Partner B will then throw for max distance with Partner A catching. This will continue for as many reps as required to cover 200m. The number of reps it takes to cover 200m will determine how many reps of the following movements… 
toes to bar
wall ball
box jump
kettlebell swing
lunge
#&$@
bicep curls

Friday, 7/27/12

Stay Connected - How do you get your CDR fix when you aren’t at CDR? You can find us online…

On Facebook

https://www.facebook.com/crossfitcdr

https://www.facebook.com/PaleoThrive


On Yelp

http://www.yelp.com/biz/crossfit-cdr-redlands-redlands


On Twitter

https://twitter.com/CrossfitCDR


How do you connect to the people and places you love? Where else would you like to be able to follow CDR? 

WORKOUT OF THE DAY

Partner WOD

Partner A will launch med ball for max distance with Partner B catching. Partner B will then throw for max distance with Partner A catching. This will continue for as many reps as required to cover 200m. The number of reps it takes to cover 200m will determine how many reps of the following movements… 

  • toes to bar
  • wall ball
  • box jump
  • kettlebell swing
  • lunge
  • #&$@
  • bicep curls
Thursday, 7/26/12
Ultimately, it matters very little what our PRs are or where your score fits on the whiteboard at your box. What matters is that we have faced our fears, our self imposed limits and pushed our way past them. We’ve felt the burning in our lungs and quivering in our legs, our hearts begging for a chance to rest. But we’ve also felt ourselves push past the pain and try for “just one more.” And when we do that, when our sheer will triumphs over our hesitating bodies, we do something extraordinary. We expand our notion of what is possible. - Larry Doane in WOD Talk Magazine
WORKOUT OF THE DAY
Warm Up - Baseline 
500m row
40 squats
30 ab mat sit ups
20 push ups
10 pull ups (unassisted)
"No Return"
AMRAP 20 minutes
5 thrusters (95/65)
7 hang cleans (95/65)
10 sdhp (95/65)

Thursday, 7/26/12


Ultimately, it matters very little what our PRs are or where your score fits on the whiteboard at your box. What matters is that we have faced our fears, our self imposed limits and pushed our way past them. We’ve felt the burning in our lungs and quivering in our legs, our hearts begging for a chance to rest. But we’ve also felt ourselves push past the pain and try for “just one more.” And when we do that, when our sheer will triumphs over our hesitating bodies, we do something extraordinary. We expand our notion of what is possible. - Larry Doane in WOD Talk Magazine

WORKOUT OF THE DAY

Warm Up - Baseline 

  • 500m row
  • 40 squats
  • 30 ab mat sit ups
  • 20 push ups
  • 10 pull ups (unassisted)

"No Return"

AMRAP 20 minutes

  • 5 thrusters (95/65)
  • 7 hang cleans (95/65)
  • 10 sdhp (95/65)


Wednesday, 7/25/12

ANNOUNCEMENTS


As promised, we have another challenge for you starting soon! We’re excited to announce The Good Fight Challenge and Fundraiser. The Good Fight Challenge is a six-week challenge starting August 13th. The Challenge will come to a close on September 22nd with the Fundraising event. 

The Challenge will include a Structured Paleo class on August 11th (encouraged but not mandatory), before and after photos/ measurements, weekly check ins, photo food logging and unlimited support by phone, text or email for the entire 6 weeks. 

There is a twist of course… All Challengers will do hydrostatic body fat testing before and after the challenge. Hydrostatic body fat testing is considered the best available method for measuring body fat. Everyone that completes the challenge will have an objective measure of their success! 

The total cost for the challenge, including hydrostatic body fat testing, is $150. There are limited spaces available and payment for the challenge holds your spot. Email tamera@crossfitcdr.com to register or for more info.


The Good Fight Fundraiser


We will follow up the Challenge with a fundraising WOD and silent auction on September 22nd. We’ll have more information for your regarding the fundraiser in the next few days. 

Hydrostatic Body Fat Testing


Body Fat Testing will be available to non-Challenge participants (although Challenge participants will get first choice of appointment times). 

The dates for testing are…

August 12th and 13th and

September 21st and 22nd

The price for non-Challenge participants will be dependent upon the number of sign ups but will not exceed $84 (for a before and after test).Email tamera@crossfitcdr.com to sign up. 

All hydrostatic testing will take place at CDR. 

WORKOUT OF THE DAY

Vin-bata row 1500m AND…

Team Big Bob push for 16 intervals for max distance

**Which class will move Bob the furthest after a punishing Vin-bata row?!**

Tuesday, 7/24/12


Relive all of the action from the 2012 CrossFit Games! Joe Arnett did an amazing job of capturing the best moments and sharing the excitement of the weekend. Thank you, Joe!

WORKOUT OF THE DAY


  • 4 rounds for time of…


Run 400m
20 pull ups
rest

Monday, 7/23/12


We are excited to announce that we have a new Coach joining CDR Redlands! Fritz Nugent will be arriving at CDR in the next few weeks. 

Coach Fritz is 28 years old, from Chicago. He came to Redlands to attend U of R where he majored in studio arts and played football until his junior year. During his junior year, he discovered a talent and love for track. He was a Division 3 Decathlon Champion as well as a National Long Jump Champion during his graduate years at U of R.

After graduation, Fritz moved to Champaign, Illinois where he worked as a strength and conditioning coach at University of Illinois, first as a volunteer and later as Assistant Coach of the Women’s Track and Field Team.  One of Fritz’s responsibilities was developing programming for injured athletes, with the goal of getting them successfully rehabbed and back to competition. Fritz has an ability to identify imbalances and weaknesses in an athlete. He enjoys working with athletes to address and overcome those issues. 

During the past year, Fritz has been working in sales and part-time coaching at CrossFit boxes in the Chicago area. Fritz has visited CDR during his travels in the past and Calvin knew then that he would be a good fit in the CDR family. Fritz is excited to have this opportunity to be a part of the close knit and positive community at CDR Redlands. 

Fritz has been incorporating CrossFit into his own training for the past five years. He enjoys olympic lifting, sprinting, and, “anything that makes me fun faster or jump higher.” When he told me he loves running and heavy chains, I got a little concerned. He assured me that he prefers running short distances, but he didn’t say anything to make me less worried about the “heavy chains” comment. We’ll just have to wait and see what he means by that! 

When he isn’t working out, Fritz enjoys reading (with his time split between fiction and training journals), playing guitar, trail running and cliff jumping (?!?). 

When asked about his favorite part of coaching, it was obvious that it was hard for him to choose one thing. He explained that he likes making the connections and forming the relationships that come with coaching. 

Fritz’s certifications include:

  • USA Weightlifting 1
  • Certified Strength and Conditioning Specialist, NSCA
  • USA Track and Field, Level 1 
Fritz will be traveling to Redlands from Chicago during the first week of August. 

WORKOUT OF THE DAY


Strength 

1 power clean, 3 front squats x 7 with a one minute rest

WOD

AMRAP 8 minutes
12-9-6
burpees
muscle ups
back squat (225/155)