MEDIA

08-20-14 CrossFit WOD

Posted by on Aug 19, 2014 in WOD | Comments Off

Announcements

Log into Wodify, update your profile info
and sign your waiver! (mandatory)

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop empty bars or bars with 10′s or
15# plates on them.

Main – CrossFit

View Public Whiteboard

(No Measure)

7 min

DU practice

5 min

Pwr snatch practice

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Front Squat (5-5-3-3-1-1)

Supplemental Work

Metcon (No Measure)

3×7 BTN snatch press
100 abmat sit-ups
5×3 GHD reverse hypers

Lurong Paleo Challenge at CrossFit Code Red

Posted by on Aug 19, 2014 in BLOG, NUTRITION | Comments Off

lurong-paleo-challenge-crossfit-code-redAttention CFCR athletes and friends. With the summer almost over now is the perfect time to get back on track before the holidays. From Sept 15th through Nov 9th CrossFit Code Red will be participating in the Lurong Paleo Challenge. Here is how it works.

Sign up online. Cost is only $50

Once the week starts you will need to weight and take your measurements. You should also take a front, back and side photo (does not need to be submitted but will be good for comparison at the end).

For the 8 weeks you are challenged to:

  • Eat lean meats, lots of vegetable, some fruit, some seeds and nuts, limited starches, no sugar, no dairy, and no legumes.
  • No candy, soda, pastas, wheat, rice, oats, rice, artificial ingredients, bagels, tortillas, corn, or cereals.
  • No, beans, peas, lentils, white potatoes, or soy.
  • No milk, cheese, yogurt, ice cream, or butter (see ghee exception).

Read more rules here: https://www.lurongliving.com/challenge/page/rules

We will have 3 benchmark workouts at the start and the same 3 at the end to compare results.

During the 8 weeks you will be earning points for every meal as well as bonus points.

Each participant will be participating as an individual, however your overall points accumulated each day will also count towards your gym’s score which will hopefully hold you accountable for those 8 weeks :-)

This is going to be a lot of fun and you will really get to see just how important proper nutrition is to performance, recovery and overall health!

SIGN UP NOW! https://www.lurongliving.com/challenge/register

burpees

Posted by on Aug 18, 2014 in WOD | Comments Off

Announcements

Log into Wodify, update your profile info
and sign your waiver! (mandatory)

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop empty bars or bars with 10′s or
15# plates on them.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

Push ups
Pull ups
Squats
Burpees

Metcon (AMRAP – Reps)

10 2 min rounds of:

5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
then Burpees until 2 min are up

Rest one minute between rounds. Post number of burpees for total

08-18-14 CrossFit WOD

Posted by on Aug 17, 2014 in WOD | Comments Off

Announcements

Log into Wodify, update your profile info
and sign your waiver! (mandatory)

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop empty bars or bars with 10′s or
15# plates on them.

Main – CrossFit

View Public Whiteboard

(No Measure)

2 min mobility squat

8 min

8 OH squats
8 knees to chest (focus on swing)
8 hang pwr cleans
10 DU

Overhead Squat (5-5-3-3-1-1)

15 min TC

Metcon (Time)

5 RFT:

5 OH squats (135/95)
10 T2B
15 hang pwr cleans (135/95)
20 double-unders

Supplemental Work

Metcon (No Measure)

Mobility: Pick your own

3×15 bent rows
30 GHD sit-ups
5×7 good mornings

08-17-14 CrossFit WOD

Posted by on Aug 16, 2014 in WOD | Comments Off

Announcements

All CFCR athletes are highly encouraged
to sign up for the Lurong Paleo Challenge
starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop the clips or drop weights on
them… it will crack them!

Main – CrossFit

View Public Whiteboard

(No Measure)

2 min mobility squat

8 min

10 squats
8 box back squats
200m run

4 min banded super frog

Metcon (AMRAP – Rounds and Reps)

EMOM: 6 min

4 back squats @ 75% max

Metcon (Time)

4 RFT: (20 min TC)

400m run
25 squat jumps

08-16-14 31 Heroes WOD & Potluck

Posted by on Aug 15, 2014 in WOD | Comments Off

Announcements

All CFCR athletes are highly encouraged
to sign up for the Lurong Paleo Challenge
starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop the clips or drop weights on
them… it will crack them!

Main – CrossFit

View Public Whiteboard

(No Measure)

On your own!

Practice box jumps, thrusters, rope climbs

31 Heroes (AMRAP – Rounds and Reps)

AMRAP: 31 minutes

8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will
perform the work listed above. Partner #2
will run 400m with a sandbag (45/25).
Once Partner #2 returns from the run,
Partner #1 will grab the sandbag and begin their 400m, while Partner #2
continues work wherever #1 left off.

08-15-14 Olympic Lifting WOD

Posted by on Aug 14, 2014 in WOD | Comments Off

Announcements

All CFCR athletes are highly encouraged
to sign up for the Lurong Paleo Challenge
starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop the clips or drop weights on
them… it will crack them!

Main – Olympic Lifting

View Public Whiteboard

(No Measure)

2 ROUNDS

10 clean deadlift
10 clean shoulder shrugs
10 clean high elbows
10 muscle clean

Metcon (No Measure)

2 ROUNDS

10 high hang power clean
10 mid thigh power clean + front squat
10 above the knee squat clean
10 squat clean w/ 3 sec pause above knee

Clean (1 RM FOR THE DAY)

08-15-14 CrossFit WOD

Posted by on Aug 14, 2014 in WOD | Comments Off

Announcements

All CFCR athletes are highly encouraged
to sign up for the Lurong Paleo Challenge
starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop the clips or drop weights on
them… it will crack them!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

6 alt lunges
6 sit-ups
6 back ext
3 MU regressions

Metcon (AMRAP – Rounds and Reps)

AMRAP: 20 min

12 jumping lunges
15 sit-ups
15 back extensions
5 muscle-ups

Squat Clean Thruster (1-1-1-1-1-1-1-1)

Supplemental Work

Metcon (Time)

500m row for time

08-14-14 CrossFit WOD

Posted by on Aug 13, 2014 in WOD | Comments Off

Announcements

All CFCR athletes are highly encouraged
to sign up for the Lurong Paleo Challenge
starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop the clips or drop weights on
them… it will crack them!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

8 judo push-ups
4 shoulder press
4 push press
3 pull-ups
3 ring dips

Mobility:
4 min shoulder

Push Press (3-3-3-1-1-1)

Metcon (Time)

3 RFT: (15 min TC)

30 shoulder press’s (65/45)
20 strict pull-ups
10 ring dips

Supplemental Work

Metcon (No Measure)

30 KB SDLHP
30 GHD sit-ups
30 box squats

08-13-14 CrossFit WOD

Posted by on Aug 12, 2014 in WOD | Comments Off

Announcements

All CFCR athletes are highly encouraged
to sign up for the Lurong Paleo Challenge
starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop the clips or drop weights on
them… it will crack them!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

10 back squats
10 deadlifts
10 shoulder press
10 floor press

4 min mobility:
Pick your own

*for the workout. Do both totals. You can
use your back squat and deadlift for both.

Power Lifting Total (Total Weight)

The CrossFit Total (Total Weight)

Supplemental Work

SUP: Metcon (No Measure)

MOBILIZE!!!

Crossfit Code Red on Google+