CrossFit Open and Competition class coming to CrossFit Code Red
Starting March 1st we will be hosting the CrossFit Open workouts at CrossFit Code Red every Saturday morning with heats starting at 11:15am and continuing until everyone has finished. CrossFit will announce new workout every Thursday at 5pm for 5 weeks. If you cannot make it to the Saturday class but would still like to participate, you still have until Monday at 5pm to complete your workout and submit your score. All workouts need to be done at the gym and scored by one of our certified CrossFit judges.
If you are not competing you are still welcome to join, however all registered competing athletes will get priority of the equipment. If you do not wish to participate in the workouts we would love for you to come out and cheer our athletes on during these workouts. They are going to need every bit of motivation they can get!
Every athlete is encouraged to register for the Open. It is only $20 to participate. No, you cannot scale the workouts, but that is part of the fun! You will push yourself to do things you have never done before and our coaches and athletes will be there to support you all the way.
Register here: http://games.crossfit.com/
After the initial 5 weeks of the CrossFit Open this class will continue to become a competition style class for advanced competing athletes only.
Our CrossFit Competition class is a high energy, high intensity class geared towards advanced athletes seeking to train for the CrossFit Games and or local CrossFit competitions. Athletes will focus on developing training plans and programming based on their individual goals. This class is only for competing athletes! You must have at least one year of CrossFit experience or be able to RX most movements, weights and workouts! This class is not the time to make up a workout, work on strength or anything else unless part of the daily programming. If you would like to participate, please speak with Coach Jake for more info.
What can you expect from this class?
- High energy
- High intensity
- Loud music (prob not all PG 13)
- Individualized training
- No kids allowed in the kids area or gym during this time
If you plan on participating in the CrossFit Open or Competitor class, this would be a great time to come into our Mobility class at 10:15am to get warmed up. This is a good time to work on your mobility prior to your workouts.
01/28/14 – Emily from the Art of Living will be coming to CrossFit Code Red to teach us breathing techniques designed to improve lung volume and performance. This is a great compliment to anyone training in high intensity workouts. This will be done at the 7pm class. There will be no regular CrossFit class at this time!
04/05/14 – Coach Veronica from CrossFit SoCal will be coming to CrossFit Code Red to host an Olympic Lifting Seminar. This seminar is open to all CFCR athletes. The cost is $80 per person. Only 20 spots available! If you are interested in improving your Olympic Lifts or want to learn more, this seminar is a must! Come learn from the best! Time for this will probably be from 10:30am – 2:30pm.
Veronica has been a competitive lifter for the past 15 years. She began with 8 years of Powerlifting, competing at the national and world level and 9 years as an Olympic Lifter competing at the national level.
07/12/14 – CrossFit Code Red will be hosting its very own custom GORUCK Light class, led by a special forces cadre. There are only 35 spots available and will be open to all CFCR athletes first. If there are any remaining spots we will open them to any family and friends. Cost is $100 per person!
January marks the start of a new year and there’s no better way to get it started than with a little 30 day plank challenge. For the next 30 days follow this program from either home or at the gym and lets start chiseling those abs for summer!
|30 Day Plank Challenge|
|Day 30||As long as possible|
Why is reserving your CrossFit class important?
First and foremost, reserving your spot in class will help our coaches better prepare your workouts allowing them to spend more time with you, ensuring you and your fellow CrossFitters get the best possible workout! Setting up equipment and space and be tricky and it gets even trickier when coaches see 7 signed up for a class and 20 show. While our coaches are extremely talented and trained in the art of awesomeness, it really helps them be better prepared so they can spend more time coaching you, rather than thinking of how to set up the workout.
Second, as classes get full and depending on the workout, classes will be capped for space, equipment and safety. If you are not signed up for a class that is full and you show up, you can expect to be doing something else in the corner (probably burpees)
Third, if you don’t sign up, you might not even realize the class was canceled and show up to a locked door. If this happens do 100 burpees in the parking lot before leaving While it is extremely rare for a regular scheduled class to be canceled, we do have changes on holidays so if you are not reserving your class, you might forget!
By not reserving your spot in class, the only person you are hurting is you and your fellow CrossFitters! Our coaches put in a lot of work to make your hour here at CrossFit Code Red as productive as possible. Please make sure you are reserving classes as far in advance as possible, not 10 min before you show up!
Engineered to increase inspiratory (inhalation) muscle endurance, the O2 Trainer is lightweight and designed to be used while performing nearly any exercise or activity. Whether you’re running, weight lifting, or rock climbing, the O2 Trainer will train your lungs and body to perform at high levels with less oxygen, and teach them to maximize every breath.
DESIGNED FOR EVERYONE AT ANY PERFORMANCE LEVEL!
Change the intensity of the O2 by increasing or decreasing the restriction of airflow with the screen inserts provided. Start with the 13mm screen and as endurance increases, decrease the size of the insert – it’s that easy! There are four additional screen inserts that can be used while at rest. Whether you’re standing, sitting, or lying down, you can still exercise your lungs and diaphragm, with the Bas Rutten O2 Trainer.
Check out more here: http://www.o2trainer.com/
What’s coming to Hillsboro at CrossFit Code Red?
The holidays are a tough time to keep motivated. Its dark, its cold, sickness is lurking, and the holiday cookies are in every corner.
So we thought we would give you a little pick me up and let you know what’s coming to CrossFit Code Red in the New Year.
- Bod Pod (body composition testing)
- Nutrition challenge (lose weight and earn some cash)
- Monthly challenges (earn prizes and much more)
- 30 day plank challenges (let’s start chiseling those abs for summer)
- Facebook nutrition challenge and recipe group page
- More equipment
- More class times
- Kids classes
- Another expansion??
- And much much more!
Details will be coming soon!
Only a few more weeks left of the holidays. Stay motivated and get ready for the New Year at CrossFit Code Red. We are gonna come out strong!
At CrossFit Code Red, we make the safety for our members and coaches our number one priority. As a way to help keep everyone safe, gear in proper working condition, and the gym clean, we have established a few rules and box etiquette that will help us in doing so. Please read and make sure you fully understand and follow these simple rules.
Gym Rules and Etiquette
- Be on time
- Check your ego at the door
- Sign in
- Have a good attitude
- Be friendly
- Introduce yourself to newcomers
- Cheer on your fellow CrossFitter’s
- Don’t interrupt your coaches, set up your bars, weights, or stations until instructed to do so
- Clean up after yourself
- Wait until everyone has finished the workout before putting equipment away
- Put equipment back where you got it
- Don’t cheat your reps! How you perform in here is how you perform out there!
- Always use full range of motion (lighter and lower is better than heavier and higher)
- If you have any injuries, let us know
- Don’t tie knots in the jump ropes
- Do not jump rope on any surface other than the mats (it will wear out the wires on the ropes)
- Keep hands and chalk in/over the buckets
- Post your WOD results
- If you say “I CANT” you get 25 burpees!
- Control your weights – All weights must to be lowered to the ground under control
Olympic Lifting Rules and Etiquette
- Set Olympic bars on the lines and stay on the lines
- No “Dirty Loading” (loading heavier plates over lighter plates)
- Bumper plates must be secured to bars by locking collars regardless of weight
- Unload Olympic bars evenly when on the racks. Taking too much off one side could flip the bar
- Don’t drop the Olympic bars if there are no bumper plates on them
- Don’t drag the Olympic bars sideways with weights on them. It will ruin the collars in the weights
- Don’t throw bumper plates on the ground (they might bounce and roll into someone’s ankles)
- When removing bumper plates, make sure not to drop them on the locking collars (it will crack them)
- Always control your “bar bounce”
Kids Area Rules and Etiquette
- Children must remain in the kids play area, nowhere else
- Children are not allowed to play on or with any gym equipment
- Parents must work out in an area visible and close to their child
- Parents are responsible for attending to their child during class: Bathroom, whining, behavior etc…
- Parents are responsible for keeping their child quiet while coaches are instructing warm-ups, class, etc…
- Parents are ultimately responsible for the care and safety of their child
Kill Cliff is what happened when a Navy SEAL grew tired of popping pills to recover from his daily workouts. His idea was to replace them with a natural recovery drink – tastier than pills and hopefully better for you too. The result is a blend designed to be just that including Ginger Root, Green Tea Extract, Milk Thistle, Ginseng Root Powder and an enzyme mix of Amylase, Beta Gluconase, Bromelain, Invertase, Lipase, Protease 4.5, and Serrapeptase as well as B, C and E Vitamins. You can look up and decide for yourself the benefits of all these ingredients. The bottom line is they make up a drink that is flat out AWESOME. Only 25 mg of caffeine, 15 calories, 3 grams of carbs and no sugar. And it’s NOT an energy drink.
Killer workout? Get some Kill Cliff and recover faster!
The CrossFit Code Red store now offers Rock Tape. RockTape is a special kind of tape known as kinesiology tape. First used by acupuncturists and chiropractors in Japan, today kinesiology tape is used by practitioners throughout the world to treat injuries and improve sports performance.
What is Rocktape used for?
• Achilles tendonitis
• Plantar fasciitis
• Jumpers knee (PFS)
• ACL/MCL issues
• Rotator cuff
• Groin and hamstring pulls
• Lower back issues
• Shin splints
• Tennis and golf elbow
• Pain associated with pregnancy
• Postural correction
And there are many more areas for application. When applied properly, Rocktape can help athletes improve form and decrease fatigue through better blood flow. These are the two most critical aspects of increasing performance in almost any sport. This is done because RockTape introduces a bias into the weave of the fabric so it stretches in one direction and not the other. This creates a bio-mechanical lifting mechanism that lifts the skin away from the soft tissue underneath, which allows more blood to move into an injured area to accelerate healing and recovery.
For more info, visit: http://rocktape.com/
Have you ever wondered how much strength you need to make it to CrossFit Regionals. The team from Barbell Shrugged ran some numbers and based on the bottom 3% of Regional athletes here is what they came up with.
Back Squat – 238
Deadlift – 289
Clean and Jerk – 169
Snatch – 133
Back Squat – 400
Deadlift – 465
Clean and Jerk – 285
Snatch – 288
The CrossFit Open is only a few months away. Now is the time to start getting stronger!