CrossFit Games Open 15.3 Muscle Up

Posted by on Mar 13, 2015 in BLOG | Comments Off

Alright athletes, I know what most of you must be thinking… CRAP! Why does the CrossFit Games Open 15.3 have to start with muscle ups? Well let’s be honest, most of us didn’t participate in the Open to win the Games! We participated to challenge ourselves to be better and have fun, and what better way than muscle ups.

For some this will be a big day getting that first muscle up. We just had a female athlete get her first muscle up ever last night and I can’t wait to see others get their first as well. For others this might not happen. But again, let’s be honest, how much time have you spent practicing them?

With that being said, don’t hurt yourself trying to get a muscle up if you are not ready. It takes a lot of upper body strength and skill and cannot be learned over night by watching some videos. A good buffer and rule of thumb is, you need to be able to do at least 5-10 strict pull-ups and 5-10 strict ring dips before attempting a muscle up. If you do not, you could seriously hurt yourself so please keep that in mind. If you do have the strength there is nothing wrong with getting a few video pointers to help ;-)

For most of you looking to complete 15.3 today. I would suggest doing it scaled first and then spending a few days practicing the muscle up before attempting it RX. And when 15.3 is over, don’t stop practicing your muscle ups ;-)

Click HERE to watch Camille Lablanc-Bazinet do slow motion muscle ups.

CFCR Lurong Paleo Challenge Recap

Posted by on Nov 12, 2014 in BLOG, NUTRITION | Comments Off

cfcr-lurong-resolution-challenge-2015The Lurong Paleo Challenge was one of the best nutrition challenges we have participated in as a box and now that it’s over that doesn’t mean you should stop! Not only did our athletes lose weight (some close to 20 lbs) they gained muscle and improved performance in just 8 weeks. Imagine the results if you keep that going.
Also remember that we have the Bod Pod for testing body compensation at the gym till 11/13/14 and now would be a great time to get your results. These are extremely important to monitor so you can see if what you are doing is working.
Sense the Lurong Paleo Challenge was such a huge success for everyone who participated. We will be doing it again for their Lurong Resolution Challenge starting January 15th. This is a 5 week challenge with 3 diet levels to meet your nutritional needs and goals. We will also bring the Bod Pod back for testing again before we start this challenge and again a few weeks after we finish so you can continue to track your progress.
For all of you who participated in the Lurong Paleo Challenge did an amazing job and it was awesome to see the improvements along the way. If you missed out on this one, be sure to sign up for the next one starting January 15th. We will post more about this when it is time to sign up.

Gobbler Gauntlet 2014 Recap

Posted by on Nov 9, 2014 in BLOG | Comments Off

crossfit-code-red-at-gobbler-gauntlet-2014Gobbler Gauntlet 2014 Recap:

I just want to say that it was truly inspiring to watch all 8 teams (24 athletes) compete yesterday in the Gobbler Gauntlet. From competition seasoned vets to the first timers you all did an amazing job representing CrossFit Code Red. Take what you have learned from this competition and keep applying it to your every day training.

I also want to thank all the athletes and friends who came out to watch and support those competing. Without your support it just wouldn’t be as fun! Every day we continue to grow stronger and stronger and the coaches couldn’t be more proud of all your hard work and dedication. We have truly built a community of hard working athletes who support each other, and for that I want to say…

Thank You!

Bod Pod coming to CrossFit Code Red November 9th

Posted by on Nov 6, 2014 in BLOG | Comments Off

the-bod-pod-crossfitThe Bod Pod will be at the gym Sunday Nov 9th through Thursday Nov 13th.

The Bod Pod is one of the most accurate ways to get your body fat and lean body mass percentages and it takes about 5-10 min. Continually testing your body fat and lean body mass will help you dial in your training and nutrition. We all have different goals of losing fat, gaining muscle. It’s important to see how these two differ depending on your program and to determine if what you are doing is working or if it needs tweaking.

This is a great time for everyone to get their results and especially for those of you who have just finished the Lurong Challenge.

All testing will be done in complete privacy behind closed doors, no one will see you or your results! Cost for the test is $35.

ALS Ice Bucket Challenge at CrossFit Code Red

Posted by on Aug 26, 2014 in BLOG | Comments Off

crossfit-code-red-als-ice-bucket-challengeIn case you missed out on Friday’s class, all of the CrossFit Code Red coaches and athletes were nominated for the ALS ice bucket challenge. If you don’t know what the challenge is all about please visit this link HERE first!

What made this challenge hit even closer to home was that one of our athletes father is also suffering from ALS, so it was special to us to raise awareness, take the challenge and donate to this cause.

Please continue to support this special cause by taking the challenge and donating!

CrossFit Code Red coaches and athletes, consider this post your 24 hour notice to complete the challenge. You can donate HERE. Make sure you post your videos!


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:

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!


Battle at the Ballpark CrossFit Competition

Posted by on Jul 2, 2014 in BLOG | Comments Off

Who is interested in this competition? Workout and a game… sounds like fun!!

Battle at the Ballpark

Battle at the Ballpark at Safeco Field! This is a team throwdown competition with CrossFit style workouts. There will be three (3) WODs per division. After the competition we will open up the ‘Pen for a pre-game party for all competitors, judges and spectators!

Saturday, September 13, 2014
Check in begins at 6:30 a.m.
Competition begins at 8:00 a.m. – SHARP
Competition Concludes at 2:30 p.m.

RX Team – 2 men and 2 women – $340 per team
Modified Team – 2 men and 2 women – $340 per team
Adult and Child Team – 1 adult and 1 child* – $170 per team
Child must be between the ages of 7 and 13

Every competitor will receive a T-shirt, drink voucher and a Main Level ticket for the Mariners game starting at 6:10 p.m.

The fun is about to begin

Posted by on May 25, 2014 in BLOG | Comments Off

murph-wod-and-returning-veteran-project-fund-raiserThis Memorial Day 2014 at 9am, CrossFit Code Red will be honoring and remembering those who have served.

Crossfit Code Red invites you to come join forces to honor the fallen by challenging our community to serve those who have served. As we do every year, we will be hosting the Memorial Day Murph WOD on Monday, May 26th at 9am. This year we will be partnering with Returning Veterans Project, a local nonprofit organization who provides free and confidential mental health and somatic services to Iraq and Afghanistan war vets. Join us in helping to raise funds for Returning Veterans Project by participating in the day’s activities. This event is open to athletes and spectators alike $5/person suggested participant donation.

Event awesomeness will include: WOD, Raffle, Silent Auction, Wall of Wine, Coaches Buy Out…

For additional details to include food options, raffle/silent auctions catalog, and event agenda: MDM/RVP

To learn more about the Returning Veterans Project please visit:

For more information about the Murph Challenge, pledge to participate and receive a commemorative Murph Challenge shirt visit:

CrossFit Code Red Main Entrance

Posted by on May 22, 2014 in BLOG | Comments Off

Attention CFCR athletes:

The main entrance is finally done. From this point forward, please go through the front door as you enter the gym. The back doors will now remain locked. If the bay doors are open you may enter through them, however if they are closed do not knock on the door, please go around to the front. If you see that the class is busy, please go around to the front. Using the front entrance will allow for increased safety and improve traffic flow going in and out.

Also, if you have children, you need to use the front entrance no matter what. This will ensure their safety so they are not in the way when classes are going on or playing with the equipment. Once you enter, please direct your children directly to the kids area. Children should no longer be in the main area or on the equipment for any reason unless a coach says otherwise.

Thank you!

CrossFit Code Red Olympic Lifting Class

Posted by on May 22, 2014 in BLOG | Comments Off

I have had a bunch of athletes ask this week about the Olympic Lifting class we offer on Fridays at 5:45pm. Most of you seem to think its all about heavy lifting. It is in fact the complete opposite.

90% of this class is dedicated to technique and development of the snatch and clean & jerk. We break down the movements into a series of exercises that will help improve your form and technique in those lifts. At the end of class you will have a chance to add weight if you choose to see how those movements are impacting your lifts.

This is a great class and anyone who wants to improve their Olympic lifts should attend on a regular basis.

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