Workout of the Day

Saturday, 8/25/12

Fri, 24 Aug 2012 17:04:36 -0700

You will definitely want to join us on Monday! We will be sampling CDR’s very own organic green smoothie! Don’t miss out!

SFH Fish Oil

As you’ve probably heard, we feel strongly that almost everyone should be taking fish oil. When we say fish oil, we mean a high quality omega-3 product (not a mix with omega-6), with a high concentration of EPA and DHA, containing minimal non-essential ingredients. We particularly like SFH brand fish oil.

We regularly get lots of questions about the SFH product so I am sharing their FAQs (this info is taken directly from strongerfasterhealthier.com).

DO I NEED A PRESCRIPTION TO TAKE OMEGA-3 OILS?

You do not need a doctor’s prescription to use our OmegaMaine products; however, there is a similar prescription product which is a synthetic derivative of a natural omega-3 fatty acid processed from fish oil. With a prescription from your doctor you can buy this product at an average cost of $160/month. Its potency is similar to our all natural fish oil. However, this product is in gel cap form which we believe is less optimal for absorption. Our retail price for comparable potency in liquid form is currently $38.00/month supply.

CAN I TAKE FISH OIL IF I’M PREGNANT? CAN CHILDREN TAKE FISH OIL?

Yes! Omega-3 oil can also be used by pregnant women and nursing mothers. In utero and early childhood, clinical studies suggest that omega-3 oil improves motor coordination. Children under 3 may take ¼ teaspoon of oil. Children aged 3-12 may take 1/2 teaspoon and children weighing 80 lbs or more may take 1 teaspoon.

WHAT TYPES OF “BLOOD THINNERS” SHOULD NOT BE TAKEN WITH OMEGA-3 OILS?

It is okay to take over-the-counter medications like a daily aspirin regimen; however, do not take with prescription medications like Coumadin without first consulting with your physician.

WHAT IS THE DIFFERENCE BETWEEN FISH OIL GEL CAPS AND LIQUID FORMULATION? HOW MUCH SHOULD I TAKE ON A DAILY BASIS?

Many fish oil products and advertisements recommend a daily dose of approximately 500 milligrams of omega 3 oil. This dose is far too low to offer health benefits. We recommend a daily dose of minimally 4000 milligrams of omega 3 oils. It is impractical to receive this dose in a gel capsule format. Depending on the product, you would need to take between 4 and 35 gel caps/day to derive any benefit. Furthermore, gel caps dissolve at different rates that are not optimal for omega-3 oil absorption and storage in our bodies. Therefore, all our Omega-3 oils are offered in liquid formulation.

IS THERE ANY ADVANTAGE TO A PRODUCT CONTAINING OMEGA-3, 6 AND 9 FATTY ACIDS?

While all omega fats are essential fats, we definitely should avoid omega-6. Our diets are far too enriched in omega-6. Omega-6 fats induce inflammation, the exact opposite effect of omega-3. The benefit of omega-9 fats has yet to be substantiated by detailed clinical science evaluation. Bottom line, avoid products containing omega-6 and 9.

WOULD THE EFFECTIVENESS IMPROVE MEASURABLY IF THE 2 TEASPOONS ARE TAKEN APART FROM ONE ANOTHER (I.E. ONE IN THE MORNING, ONE AT NIGHT)?

Effectiveness will probably not improve if dosage is split. Think of fish oil as a food. As long as one ingests greater than 4.0 grams per 24 hours, the goals and benefits of the oil will be achieved.

WHAT ARE EPA AND DHA? WHAT IS A GOOD BALANCE FOR ME?

EPA and DHA are omega 3 fatty acids. They are the good fats and block the actions of the bad fats or omega 6 fats. Omega 6 fats are chemicals that are acted on by enzymes in our bodies to make inflammatory mediators. It is important to know that not all omega 3 fatty acids are useful to our health. ALA, an omega 3 fat, found in flax seed oil is an omega 3 fatty acid, but there is no convincing clinical data in support of ALA improving our cardiovascular or inflammatory index. For ALA to work, it must first be converted to EPA. Our bodies convert ALA to EPA at a very low and erratic rate. EPA’s beneficial actions are considered to mainly involve peripheral (non brain actions). DHA is considered to be brain active. The best ratio is the natural ratio found in fish. This ratio is approximately 1 to 1, EPA to DHA. Our oils are 1.08:1.0 EPA/DHA. What is important is the dose strength of this synergistic combination. Keep it all natural and take a high dose.

WHERE DO YOU GET THE OIL FROM?

A large Norway-based manufacturer supplies the omega-3 oil for our production.

WHAT ARE THE MERCURY AND HEAVY METAL CONTENTS?

Our omega-3 oil is essentially free of heavy metals and can be taken daily without limits. Our oils receive a certificate of analysis indicating that mercury, as well as aluminum, cadium, nickel, lead, and chromium content is below detectable levels (.01ppm) by using modern analytical instrumentation such as electrospray mass spectrometry. You would probably find more mercury in vegetables than in our fish oil. Why are the levels so low? If one harvests small fish that do not eat other fish, the levels are naturally low. Further, the longer a fish lives in the water, the exposure to heavy metal increases and accumulation increases. The warmer seas seem to allow the fish to accumulate more heavy metal because of a slightly higher dissolution rate. Thus, people in South Florida on the Mediterranean diet actually have more heavy metals in their bodies than average Americans who eat fish from colder oceans. Our omega-3 oil is harvested from the cold North Atlantic. In addition to heavy metal analysis, we test for the presence of 208 PCBs, various toxins, furans and halogenated hydrocarbons. All of these contaminates are well within established safe limits and average 1-10 parts per trillion.

ARE THERE ANY SIDE EFFECTS FROM TAKING TOO MUCH FISH OIL?

Ingesting too much fish oil may make bowel movements oily.

WHERE DO YOU GET THE FLAVORS FROM? WHAT IS THE BEST FLAVOR?

Our flavors are all natural extracts from fruits (lemons, tangerine,) or leaves (mint) or beans (vanilla, chocolate). Our flavors are purchased from a large US supplier.

CAN I COOK WITH FISH OIL?

Cooking with fish oil would be expensive and would not be effective as the fatty acids would rearrange their molecular structure at high temperatures.

ARE THERE ANY CONCERNS WITH USING ALUMINUM ALLOY CONTAINERS FOR YOUR FISH OIL PRODUCTS?

Our containers are food grade aluminum alloys. The concern over aluminum toxicity is usually only important when alloy cans are used as cookware and heated to temperatures greater than 500 degrees F. In such a case, some aluminum atoms might boil off. Our containers prevent oxygen diffusion and prevent sunlight-induced degradation of our oil and are superior to other types of containers.

IN GENERAL, DOES FISH OIL AFFECT LDL OR HDL CHOLESTEROL?

Effects are on LDL and a smaller lipid fraction called chylomicrons. Clinical studies to address effects on HDL are ongoing. Further, it is reasonable to use high dose fish oil as an adjunct to standard “statins” like Zocor or Lipitor therapy. In this scenario, the goal is to reduce the statin therapy to absolutely the lowest dose possible, avoiding liver dysfunction due to long-term statin therapy and also the pain that high dose statins frequently cause (musculoskeletal morning pains.)

DOES RESEARCH SUPPORT SKIN IMPROVEMENTS OF ANY KIND?

Yes. Due to decreased inflammation, various skin improvements can be expected. The first observed pharmacologic effect will be a strengthening of nails. Fish oil also decreases the incidence of skin cracking around the finger tips and increases overall skin tone.

ARE THERE ANY SPECIAL BENEFITS FOR WOMEN?

Yes. High dose omega-3 improves the quality of hair, nails and skin and helps prevent pre-term deliveries (babies born at full birth weight with excellent motor coordination).

WORKOUT OF THE DAY

On the whiteboard

Friday, 8/24/12

Thu, 23 Aug 2012 17:10:07 -0700

GOOD FIGHT WOD AND FUNDRAISING EVENT - September 22, 2pm

We are collecting auction items for our fundraising event benefitting Loma Linda Children’s Hospital. Several members have already made generous donations - a helicopter ride for 2, a Big Bear cabin rental, jewelry, golf equipment. You’re invited to get creative - put together a basket of items, offer a service, gift cards, handmade items. Email tamera@crossfitcdr.com to list your silent auction items. Bidding will start September 1st and will close during the event on September 22nd.

Have you signed up for the Good Fight WOD? The deadline is September 1st!

The WOD is designed for all ability levels. If you don’t have your partner already, talk to a coach. They will partner you up with someone of similar strength and experience.

This will be a fun event to watch! Invite your friends and family to come out! We’ll have a DJ, gourmet sausages for sale from Hunde Haus, as well as our silent auction.

WORKOUT OF THE DAY

Team Chipper

100 toes to bar
100 wall balls
300 double unders
100 lunges with plate overhead
100 pull ups
200m heavy farmer carry

Thursday, 8/22/12

Wed, 22 Aug 2012 15:45:00 -0700

POWERLIFTING CLASS

Powerlifting classes will be added to the regular schedule beginning Monday, August 27. This will be a 6 week program that will require a 3-class per week commitment, in order to benefit from the specific programming. If you are unsure if this class is right for you, talk to a Coach.

The Advanced/ Competition Class will be canceled effective immediately.

POWERLIFTING CLASS SCHEDULE

Monday - 6am and 5:30pm

Tuesday - 6am and 5:30pm

Thursday - 6am and 5:30pm

Friday - 6am

**Must attend 3 powerlifting classes each week. Each class will be limited to 15 participants. You must sign up online. **

WORKOUT OF THE DAY

Skills

Max weighted push up
Max air squats in 2 min

WOD

15 power snatch
5 box jumps
10 power snatch
10 box jumps
5 power snatch
15 box jumps

Wednesday, 8/22/12 MOBILITY VIDEO OF THE WEEK Kelly Starrett...

Tue, 21 Aug 2012 18:45:00 -0700

Wednesday, 8/22/12

MOBILITY VIDEO OF THE WEEK

Kelly Starrett explains the benefit of “hook gripping” the bar during a pull up. By wrapping the thumb around the bar, it forces the wrist in the correct position, promotes a more engaged shoulder, and prevents internally rotated shoulders. The ability to create more torque on the bar equates to more pull ups.

View the original post here…

http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability.html

WORKOUT OF THE DAY

CDR Endurance

Tuesday, 8/21/12 Considering adding cardio workouts to your...

Mon, 20 Aug 2012 17:00:00 -0700

Tuesday, 8/21/12

Considering adding cardio workouts to your regular WODs to help you get leaner? Extra time on the bike may not be the best strategy. Check out this article from Experience Life, Lift to Lose Weight.

An except from the article…

Muscles and Metabolism

Aerobic activity is great for your heart and lungs. For many, it can be a meditative way to clear the mind, blow off stress and get in touch with nature. For others, it’s a challenging and invigorating competitive sport. But as a tool for getting leaner, aerobic exercise by itself is a mediocre strategy.

Here’s the problem: To lose weight, you must burn more calories than you eat. Stay in a calorie-deprived state long enough, and your body begins to burn through its own tissues for fuel. Presto! The number on the scale goes down. You can make that number drop through aerobic exercise and calorie restriction. But what most bathroom scales won’ttell you is how much of the weight you lose is in the form of fat, and how much of it is muscle. And losing muscle mass can sabotage your weight-loss efforts.

Muscle contraction is a primary engine of fat loss, explains Stella: The more muscle mass you have to contract, the more calories you can burn. In addition, strength-training workouts that take large muscle groups to a state of burn will increase the release of hormones that aid in reducing body fat. So anyone who wants to lose fat should make every effort to hang on to, and even gain, as much lean muscle mass as possible.

The take-away - commit to regular group WODs, 3-4 a week is optimum. That extra time you were considering spending on the bike or rower? Use that time to plan your meals for the week, try a new recipe or prep your greens for the week.

WORKOUT OF THE DAY

Push Up Dirty Girl

25 push ups

25 kettlebell swings

500m row

20 push ups

20 kettlebell swings

500m row

15 push ups

15 kettlebell swings

500m row

10 push ups

10 kettlebell swings

500m row

5 push ups

5 kettlebell swings

500m row

Monday, 8/20/12 Have you signed up for the Good Fight WOD on...

Sun, 19 Aug 2012 14:21:48 -0700

Monday, 8/20/12

Have you signed up for the Good Fight WOD on September 22nd? This event is for everyone, all skill and experience levels, from beginner to beast! If you don’t already have a partner, a coach will match you up with someone else looking for a partner. This is a fundraising event, not a competition. We are excited to raise funds for families at Loma Linda Children’s Hospital and we need your participation to make this event a success.

Final date to sign up for the WOD - September 1st

We are collecting donations for the Silent Auction NOW!

We are also looking for volunteers to assist with the event.

Email tamera@crossfitcdr.com with questions or to volunteer.

WORKOUT OF THE DAY

Strength: 7X1, 1 power clean + 3 front squats

WOD: Every minute on the minute…

4 burpees and max rep thrusters

Saturday, 8/18/12

Fri, 17 Aug 2012 16:19:27 -0700

Calvin and Rachel are enjoying a much needed, and well deserved, vacation!

Weighted squats, tabata squats with the kids, and burpees with a 2’ jump - that’s what CrossFitters do on vacation!

Goal for the weekend - Go outside and get some active “rest” with friends or family.

WORKOUT OF THE DAY

Tabata Something Else

Friday, 8/17/12 Congratulations to Trevor on his first...

Thu, 16 Aug 2012 17:54:11 -0700

Friday, 8/17/12

Congratulations to Trevor on his first muscle-up! He followed his first with another 2 consecutive muscle-ups and a smile for the camera.

Today (Friday) is the LAST day to order 2012 Team CDR Games shirts! There is an order form on the front desk or you can email tamera@crossfitcdr.com with your order. Men’s t-shirts and ladies tanks will be available in RED only.

WORKOUT OF THE DAY

Team WOD - “AXLE”

step ups
row
axle push press

Thursday, 8/16/12

Wed, 15 Aug 2012 20:48:07 -0700

Thank you to everyone that joined us for our first CDR Networking Meeting. It was great to hear what our members are up to! We will be working on a directory of some sort and a quarterly meeting. If you are a business owner or you sell a product or service, email tamera@crossfitcdr.com to be included. I’m pretty sure CrossFit CDR has the best members and we want to know what you’re doing when you’re not in the box!

WORKOUT OF THE DAY

5 rounds for time of…
7 hang clean
7 handstand push ups
7 pull ups
1 minute rest

Wednesday, 8/16/12

Tue, 14 Aug 2012 18:53:28 -0700

Last chance to order a 2012 Team CDR Games shirt! Ladies tanks and men’s t-shirts available in red only! Place your order in the box - there is an order list on the front desk - by FRIDAY!

WORKOUT OF THE DAY

CDR Endurance

Tuesday, 8/14/12

Mon, 13 Aug 2012 19:03:26 -0700

Julie P doing a sled push WOD in the Home Depot parking lot!

We love getting visits and feedback from traveling CrossFitters. Every one of our members helps to create the community spirit of CDR. When we get positive feedback, we want to share it and thank you for helping make this such a great box.

Rachel and Calvin,

Thank you so much for letting me wod at your awesome place. You all showed me a lot and gave me info on things I really need to work on. As someone who travels every week for a living, I thank you. It is nice to be able to crossfit where ever I travel too and meet so many wonderful people. I have been to many box’s this past year and none of them come close to what you guys do- I mean this as a compliment, you have a great facility and one I will recommend to anyone heading this way.

Take care,

David

WORKOUT OF THE DAY

75 kettlebell swings
40 toes to bar
20 wall ball
50’ bear crawl
75 double unders
40 box jumps
20 cal row
25 pushups

Monday, 8/13/12

Sun, 12 Aug 2012 17:41:04 -0700

Do you have a body composition goal?

If so, don’t miss out on this opportunity to learn your body fat percentage! 32 CDR members participated in testing today. There are still spots open for Monday. The cost is $75 (charged to your account) for before and after testing. After testing will take place on September 21 and 22.

WELCOME TO COACH FRITZ!

Coach Fritz is here, fresh from his Chicago to So Cal road trip! He is anxious to meet all of our CDR members! Get in to the box and introduce yourself. Rumor has it that the penalty for not introducing yourself to a new coach is 20 burpees!

FIRST DAY OF THE GOOD FIGHT CHALLENGE

August 13th marks the first day of the 6-week Good Fight Challenge. We have 45 members committing to Structured Paleo, consistent WODs and rest/ recovery. Show them your support - cheer them on and hold them accountable! We can’t wait to see their results!

WORKOUT OF THE DAY

Strength - 5X1, 1 powerclean + 3 front squats

WOD

AMRAP 10 minutes

5 muscle ups
5 burpees
5 deadlifts (315/225)

Saturday, 8/11/12

Fri, 10 Aug 2012 20:22:08 -0700

GOOD FIGHT CHALLENGERS

We have 42 people starting the Good Fight Challenge on Monday. This group is enthusiastic and determined! With 6-weeks of Structured Paleo, consistent WODs and focused rest and recovery, their results are going to be worth every bit of effort they commit to the process.

Reminders for our Challengers - We are meeting at 11:15 tomorrow (Saturday) to go over the basics and how to do photo food logging. If you completed the BOY Challenge or Home Run Challenge, you don’t need to attend - but you are welcome, of course! Bring your handouts with you!

It is not too late to sign up for Body Fat Testing. There are a few spots available on Sunday and more available on Monday. The cost for non-challenge participants is $75 for both the before and after test (your account will be billed). Challengers need to arrive 15 minutes early so we can take “before” photos. Email tamera@crossfitcdr.com to sign up or put your name on the schedule in the box.

Everyone participating in body fat testing - Don’t eat 2 hours prior to testing. Bring a swimsuit and towel.

WORKOUT OF THE DAY

10 minute AMRAP of…

200m run
10 push ups
10 pull ups

Partner WOD

90 push jerk
60 barbell box step ups
30 body blasters

*partner A works for 1st 30 seconds and partner B works for next 30 seconds, every minute.*

Friday, 8/9/12

Thu, 09 Aug 2012 17:29:01 -0700

THE GOOD FIGHT

Time to sign up for the Good Fight WOD on September 22nd! Sign ups are on the whiteboard. If you don’t have a partner in mind, talk to a coach and they will match you up. Teams will be assigned to the appropriate skill level division. We’ll be fighting the good fight on behalf of an awesome cause! All proceeds raised with be donated to Loma Linda Children’s Hospital to benefit families experiencing financial hardship due to their child’s illness.

We’ll have music, food for purchase from Hunde Haus, a talk from SFH representatives and a silent auction. Invite your friends and family! More details to come soon!

WORKOUT OF THE DAY

Team WOD
12 wall balls
9 push ups
6 med ball power cleans

Thursday, 8/9/12

Wed, 08 Aug 2012 19:29:29 -0700

THE GOOD FIGHT

We are excited to announce that we are partnering with Loma Linda Children’s Hospital for the Good Fight Fundraising WOD on Saturday, September 22nd. We decided to use this year’s fundraising WOD to benefit a local cause. The money we raise will be available as small grants to families that are seeking medical care at LLCH for a seriously ill child. Often, families caring for an ill child suffer grave economic consequences - missed time from work, travel expenses, child care for the other children in the home when the parents are at the hospital, etc. We would like to use our CDR community strength to help lighten the burden. We are extremely pleased that the money raised will benefit children and their families.

You will see announcements coming soon regarding the WOD and silent auction event. If you would like to volunteer for the event, contribute to the silent auction, or know someone that might be interested in contributing, please email tamera@crossfitcdr.com.

WORKOUT OF THE DAY

Strength: 10x2 back squat, on the minute (90% of 3 rep max)

AMRAP 8 minutes of…
10 hang snatch
15 dips
20 box jumps

Wednesday, 8/8/12

Tue, 07 Aug 2012 16:45:00 -0700

Last day of the CDR Kids summer session!

We had so much fun with our CDR Kids this summer, we couldn’t stand the thought of waiting until next summer to do it again. Soooo…

CDR Kids starts September!

This will be a month-to-month program with classes on Wednesdays, 4:30-5:15pm, for kids ages 7-12 (for younger kids, check with Calvin or Rachel). The cost is $60 per month, per child. You’ll be able to cancel by the 25th for the next month as needed to accommodate other activities and commitments.

CDR Networking Meeting

On Wednesday, August 15th, 11:30-1:30, we’ll be hosting our first CDR Networking Meeting. If you offer a service, make a product, or sell something, we want to know about it. We’ve noticed that many CDR members like to do business with other members. So let’s get together and make some connections. This is a great way to get to know members that you don’t normally see during your class time. Email tamera@crossfitcdr.com to sign up!

WORKOUT OF THE DAY

As many laps as possible of… Big Bob!

Push to the hydrant and back, add 3 plates, and repeat.

The goal is to accumulate the greatest weight in 15 minutes.

Tuesday, 8/7/12 On Saturday, 22 CDR ladies committed 2 hours to...

Mon, 06 Aug 2012 19:08:08 -0700

Tuesday, 8/7/12

On Saturday, 22 CDR ladies committed 2 hours to work on their pull ups. Rachel, Sarah and Christie worked with everyone to create smart goals and then went through a series of progressions to really focus on the mechanics of a good kip. Efficiency was the name of the game. Instead of getting the chin above the bar at any cost, all of the ladies practiced the movements that would help them continue to improve. Everyone left with specific skills to practice during the next month in order to reach the goals they set for themselves. Congratulations to everyone in attendance! Continue the momentum - practice your skills and hold yourself accountable for reaching that goal!

Do you know what your goals are? Do you know what steps are necessary to get there? Are you practicing? You have all of the resources to be successful. If you need help with your goals and strategies, talk to a coach. And then get after it!

BODY FAT TESTING

Hydrostatic Body Fat Testing will be available at CDR on Sunday, August 12th and Monday, August 13th. $75 for before testing and after testing (6 weeks later). Knowing your body fat percentage is like knowing your CrossFit Total or your Fran time - one more way to measure the progress that you’re making. We all know that scale weight isn’t the best gauge of body composition improvements. If you are serious about improving your body composition, take advantage of this opportunity! Sign up sheets are on the display case in the box.

WORKOUT OF THE DAY

Run 400m
25 pushups
5 rounds for time

Monday, 8/6/12 The couple that WODs together, stays...

Sun, 05 Aug 2012 18:24:22 -0700

Monday, 8/6/12

The couple that WODs together, stays together.

Happy 7th Anniversary to Calvin and Rachel!

WORKOUT OF THE DAY

In honor of Calvin and Rachel’s Anniversary…

“Seven”

Team WOD, 7 rounds

handstand pushups
thruster
knees to elbow
deadlift (225/ 135)
burpees
kettlebell swings (70/53)
pull ups

**Reminder - CDR Kids will be Monday and Tuesday this week, 10:14-11am**

Saturday, 8/4/12 Lululemon Boutique at CDR, Saturday -...

Fri, 03 Aug 2012 17:32:55 -0700

Saturday, 8/4/12

Lululemon Boutique at CDR, Saturday - 10:30-12:30

Bring your friends and shop for the latest Lululemon active wear! They will have men and women’s clothing as well as accessories. Don’t miss out. This is going to be a fun event!

Sign up for email notifications!

Go to the bottom of our website’s home page and enter your email address to stay up-to-date with all of the CDR happenings!

WORKOUT OF THE DAY

BIG BOB
1 plate and 1 kettlebell per person, added to the sled
Goal is as many meters as possible
10 kettlebell swing “reward” when sled stops

Friday, 8/3/12 Sign up for email notifications! On the home page...

Thu, 02 Aug 2012 18:22:40 -0700

Friday, 8/3/12

Sign up for email notifications! On the home page of our website, at the bottom, there is a space for you to enter your email address and “subscribe.” Do that today!

We have so many events and exciting announcements - too many to put on the whiteboard and too many to post on Facebook! By subscribing, you won’t miss any of the news! We use our blog posts to provide information that we think is valuable to our members. But who remembers to check the blog everyday? Or maybe you only check the blog on days you plan to WOD. By subscribing, the info will be delivered straight to your inbox. Easy!

WORKOUT OF THE DAY

Partner WOD

4 rounds each for time…

5 handstand push ups
10 knees to elbow
15 pull ups
200m run

Partner A completes a round while Partner B rests