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Instead of throwing pulp away, try these ideas!
With the No Bread Challenge quickly approaching, come join us for a Happy Hour this Friday to get some last minute drinks and food in Who: CrossFit Redondo members, friends and family What: Happy Hour (Establishment in Hermosa Beach will be providing Happy Hour specials for us starting at 8pm. You will be able to order food here as well) When: Friday, September 26th at 8pm Where: Establishment (Hermosa Beach) Why: To have fun with our fellow workout buddies!
Yesterday may have been light on attendance, but those that showed up did some serious damage. Dr. Lynn PR’ed her 2K Row from a year ago by about 40 seconds. However, she wasn’t too pleased with this new time, so she re-did it within the same session, and PR’ed that time by 50 seconds! Dick Hanyes put up an 8:27, which was a 10 second PR. Jake F went sub 8 minutes with a 7:49, good for a PR Scott Magee posted a 7:39 which ranks him in the top 10 amongst all our members in 2K Row times. Adam Richards set a new gym record with a 2K time of 6:48. In an unrelated event, Enrique also set a new a gym record for max height box jump at 48″
I run into members outside the gym all the time, and sometimes I catch them having a cheat meal. But not last night! Trina, Savannah and Muscle-Up Man were at The Counter and Trina was crushing a kale salad with grilled chicken!
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Thursday, October 30, 2014 CrossFit Make Up a Missed WOD OR Part 1 - WOD: 15min EMOM Min 1 - 20 Wallballs (20/14) Min 2 - 15 Box Jumps (24/20) Min 3 - 12 KB Snatches (24/16) *score = total minutes completed scaled - 14/10, step ups, 16/12 competitor - 12'/10', 30/24, 32/24 Part 2 - Strength/ Skill: Squat Clean Ladder (135/95) EMOM increase 10# (total) until failure *score = max weight scaled - 95/65 competitor - 185/135 Competitor Part A - Squat. 50-55-60%. All by 3. 3 sets Part B1 - Pendlay row 4x3 Part B2 - L sit for 20sec x4 Part C - 10 rounds Row 300m 8 HSPUs
Exiting stuff at the box today! Not only were there TONS of PR's, there were tons without sacrificing technique. It feels good to see all the hard work paying off. If you didn't PR, don't beat yourself up about it. It could just be a bad day or maybe it's something that we need to fix or work on. If you feel bummed, just come chat with me, I haven't PR'd anything in like a year : ) *Reminder that the hoodie sign in sheet will be at the gym tomorrow. Tomorrow's WOD Gymnastics Day Warm-up: - Work on Kipping - MU drills on low rings and high rings - Banded MU practice for scaled (ring and Bar) - HSPU practice WOD For time: 2 Legless Rope Climbs 10 Bar MU's 20 Strict HSPU's 30 Unbroken KB Swings (70/53) C-RX (53/35) S 20 Strict HSPU 10 Ring MU 2 Legless Rope Climbs
"KIP OR TREAT!" Join Michael Lorenzen this Saturday at 9am for work on your kip! Have an opportunity to break down your mechanics and focus on better efficiency whether applied to pull-ups, toes to bar, or muscle-ups. Perfecting your hollow body swing and doing this well is essential for efficiency. We all can use more work on better activating our hips in the swing! All levels welcome. This will be held in conjunction with the 9am class. Just a reminder we will only be holding a 9am class this Saturday due to the Scavenger Hunt. Everyone who is participating in the hunt....should aim to work with Michael beforehand if you able to "swing" it.
Woot Woot Wednesday! - Coach Michaela knows how to have fun. Learning a swinging L-sit rope climb does not have to be all up tight unless we are talking about your core! Hey it's Wednesday! It is time to update you on the coming events this weekend! Friday is Costumed WODs and The Alameda Trunk or Treat starting at 3PM. Saturday is the CrossFit San Jose "FrankenWOD Throwdown". Also this Saturday Nov. 1, starting from 6PM to 2AM, Accendo Real Estate will host a costume ... http://ow.ly/2PPHw0
10.29.14 Yurp!!! It must be done. WOD 2014 CrossFit Games - Triple 3 For time: Row, 3000 m 300 Double Unders Run, 3 mi Everyone will spend 15 minutes max at 3 separate stations. Best time for this WOD at the Games was Rob Forte in 33:03. Good luck!!!
10/29/14 WOD- Don't forget about the Halloween Party on 11/1, from 8pm-2am! BYOB and food, but we'll have some beverages and finger food to share! Warmup: CF x 1, burgener for clean strength: clean and jerk, work up to 2 singles at 90% and 2 singles at 95% metcon: AMRAP 6 min- squat clean thruster, 135/95lb
Efficiency tips for tomorrow's workout: Double-unders- Think of this as staying organized. You want to stay connected through your core as in holding enough tension for a rep with as little movement as possible. This means head straight, tight core, legs straight. Arms are by your sides- minimal rotation with elbows/shoulders- all in the wrists, which should be relaxed! Push-ups- The number one thing I see as you are all doing push-ups and getting tired, is the flaring of the elbows. We want to maintain the standard of "elbows in" and "arms internally rotated." Why? This is a more effective pushing position and if you find it more challenging and think it's easier to switch to your elbows out, it's probably because you are compensating with your shoulders and losing that shoulder retraction. Having your elbows in translates to other movements such as the bench press, handstand push-up, and any shoulder to overhead. Soooooooo...as Dan John would say, "execute the simple things extraordinarily well." When you are doing your push-ups back off as opposed to continuing with poor form and break up your sets! Be consistent and hold this as your standard. This also goes for maintaining tension in your core and from the bottom position out of your push-up! If you are seeking gains in strength, this push-up position regarding elbow positioning is very important. Be patient.
Head's up for this weekend- We have had three weekends of Barbell Club on Sunday's.....It's been a great turnout soo far! We will not be holding it this Sunday. We will resume the following week. If the participation continues, we will make this a regular class!