 What is CrossFit? What is Fitness? CrossFit FAQ Metabolic Conditioning CrossFit Grandma  CrossFit Redmond is located on Education Hill We are in the "garage phase" of our affiliate. To join us for a workout, or to come see what we are doing, just email us and we will send along our address and contact information.    CROSSFIT VIDEOS Instructional Videos Lifting at Lunch (Snatch) Barbell Thrusters Kettlebell Swings Wallball Shots Kipping Pull-ups Deadlift Sumo deadlift high pull Overhead Squat Barbell Clean Snatch Benchmark Workouts Dianne Fran Helen "Snellen" 15 BW Overhead Squats G.I. Jane Helen by OPT Tabata Timers Speedbad Forum Tabata-Clock |
This week at CrossFit Redmond (score sheet) Monday For Time: Run 400m 7 Deadlifts, 225lbs 50 Squats 7 Deadlifts 25 Thrusters, 95lbs 7 Deadlifts 25 Ball Slams 7 Deadlifts Tuesday 21-15-9 Front Squats, 135lbs Knees to Elbows Kettlebell Swings, 1.5 pood Wednesday REST DAY Thursday 3 Rounds for time of: 15 Power Cleans 15 Jerks 15 Sumo Deadlift High Pulls Use your "Fran" weight Friday Total rounds in 20 minutes: 5 Burpees 10 Pull-ups 15 Squats Saturday 5x3 Thrusters 5 rounds for time: 12 Burpees 12 Pull-ups Sunday REST DAY |
Learning the pull  My girls rock! |
| July 22, 2008 |
Science vs. Low-Carb Eating I have decided to quit calling the Zone a "diet" because it is exactly NOT that. The Zone is taking control of your eating, experimenting with adjustments to your plan for nutrition and doing it come hell or high water. It's not always easy to do something that resists the conventional wisdom of the day but often times your biggest critics will be those that have a vested interest in the status quo or those who are ignorant and defensive. You already pursue fitness in a way most people cannot comprehend, why follow their nutrition habits? Below is a post I made at CrossFit Snohomish's nutrition forum. I apologize in advance for the biting sarcasm, it just flows so naturally. Get to know Jeff if you are in the Snohomish area. ------------------------------------------------------------------------------------------ New England Journal of Medicine and Low-Carb DietsIt always seems like folks demand scientific proof for the "radical" and "controversial" diets (like the Zone) that limit our intake of sugar and mass quantities of carbs, especially the manmade stuff. I’ve been lectured at work while eating lunch (including raw vegetables, lean steak, apple and 12 almonds) that low carb was dangerous. The argument would have been much less funny had the gal wagging her finger not had an Odwalla protein enhanced drink (40g sugar, 6g protien) a Coke (there’s sugar in Coke?) and a hamburger and fries from the cafeteria. Apparently my steak was the ticking time bomb in the scenario.Well. For all the people who are afraid of fat because they are trained monkeys who go ape at the mention of the word, the New England Journal of Medicine has an article with 23 or so MDs, Ph.Ds., R.Ds, RNs, and M.Scs.
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| July 7, 2008 |
Growing up with a brother, I know everything is a competition and it's only over when someone loses. Some lost more than others. See you guys on Wednesday! Right?    |
| June 26, 2008 |
I was at church this Sunday and watched as a gentleman several rows ahead of me (I’m a back bencher) made a great effort to stand up out of his chair. Fortunately a strong fellow was sitting across the aisle and stepped up to help him so that after about 20 seconds with help, the older man was able to shuffle off to wherever he needed to go. As he shuffled past me I realized he wasn’t really that “old”, in fact I think he was probably younger than some of our fellow athletes here at CFR. Ask a firefighter if he has been called to help an elderly person get off the toilet. Seriously, ask them. I ask medics/firefighters this question as often as is appropriate and most have responded to just that call. All parties are embarrassed but only one gets to go on with life as it should be lived. I recently watched a younger co-worker struggle to pick a paper off the floor. Early 30s and he struggles to bend down to the floor to pick up a sheet of paper. I’ve seen this on a couple of occasion from different people. Don’t let that be you. We squat, squat and squat some more. We do squat cleans, squat snatch, wall ball shots, back squats, overhead squats, kettlebell swings, thrusters, sumo deadlift high pulls and the list goes on… Why so many darn squats? They make me sore! We do this so you don’t end up calling 911 from the stool or need help getting out of your pew. (There’s a joke in there somewhere…) We do it to play with our kids, chase our grandkids and hopefully tackle our great grandkids. The soreness you feel is weakness and inflexibility being forced out of your body. Bid it goodbye and squat a few more times just to be sure it’s gone. We work hip flexibility into every WOD we do because it is one of the most basic “skills” you need to live. We have stories at CFR from some who only realized their flexibility gains when they stood up from sitting cross legged on the floor, or were able to get off the floor period. Gardening has also highlighted improvements in flexibility. How low are you squatting these days? I notice huge differences and great progress even though there is still work to be done (keep that chest up!) and more progress to be made. You work hard and you get sore for your efforts but you will also see gains, maybe not today but you will notice them when you aren’t thinking about and just do something you couldn’t do yesterday. No one is too old to squat but many are too weak and inflexible to squat. I won’t let you be that person. |
| June 4th, 2008 |
Not so grand From Seth Godin Grand openings are severely overrated. So are product launches and galas of all sorts. Make a list of successful products in your industry. Most of them didn't start big. Not the Honda Accord or Facebook, not Aetna Insurance, not JetBlue or that church down the street. Most overnight successes take a decade (okay, four years online). The grand opening is a symptom of the real problem... the limited attention span of marketers. Marketers get focused (briefly) on the grand opening and then move on to the next thing (quickly). Grand opening syndrome forces marketers to spend their time and money at exactly the wrong time, and worse, it leads to a lack of patience that damages the prospects of the product and service being launched. Non-profits do the same thing when they spend months planning an elaborate gala that takes all the time and enriches the hotel and the caterer. Far better to spend the time and money building actual relationships than going for the big 'grand' hit. The best time to promote something is after it has raving fans, after you've discovered that it works, after it has a groundswell of support. And more important, the best way to promote something is consistently and persistently and for a long time. Save the bunting for Flag Day. _________________________________________________________________ Godin is absolutely right, at least in my limited experience. CrossFit Redmond continues to grow and it has everything to do with all of you. You are walking (and talking!) proof that our methods work and you simply can't argue with saggy pants, buff arms and Colleen kipping her way through Cindy today. Thank you for working so hard in your WODs and for spreading the news about CrossFit |
| June 2nd, 2008 |
Thanks for visiting Feng! I get really excited when CrossFitters from out of town come in for a visit. Feng visited from the University of Michigan and we were glad she came. Feng gave us a great example of one armed snatches and deep thrusters. Thanks for coming Feng, you're welcome whenever you get back into town.  Still smiling after one armed snatches, thrusters and pull-ups. These are some tough gals.  |
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