Monday 6/30

RedZone had an eventful weekend!

Congrats to Jody Schrenkel for completing another 300 mile bike ride to help find a cure for ALS! Be sure to congratulate him when you see him back in the gym this week.

Also, Congrats to everyone that completed the Spartan race at Mohegan this weekend! If you have pics from the race please pass them onto to us so we can post them. Lets get some more teams together and out to the races representing CFRZ! Good job everyone!

Reminder: The Lift-For-A-Purpose Olympic Weightlifting meet is in less than 2 weeks. If you're registered or interested in participating please let one of the coaches know. Remember this is a novice to intermediate non-sanctioned meet, so do not be nervous to give it a try if you're at all interested. And it's for a good cause!

Fitness:
A. Back Squat - 2 reps @ 85% Rest 30 Sec. 4 reps @ 60%, Rest 1 min x 4
B. Front Squat x 2 @ 85% w/ 33x1 tempo EMOM x 7 min
C1. Strict Pull ups x 5 x 3 sets

Rest 30 sec.

C2. Ring Support Hold x 20 sec x 3 sets
Rest 30 Sec.

+

15 Min Amrap

5 Burpees

15 Wall Balls

200 m Run (from the red wall to mailboxes and back to wall)

Performance:

A. Back Squat - 2 reps @ 85% Rest 30 Sec. 4 reps @ 60%, Rest 1 min x 4
B. Front Squat x 2 @ 85% w/ 33x1 tempo EMOM x 7 min

C1. Muscle up (Skill Work) x 2-3 reps x 3 sets

Rest 30 sec.

C2. Handstand walk Practice (max distance attempt or Handstand hold 30 sec) x 3 sets

Rest 30 sec.

+

15 Min AMRAP

2 Burpee Muscle ups or 5 Burpee Pull ups

15 Wall Balls

200 m run

Friday 6/27

REMINDER: No noon class this Saturday. We are heading up to Hartford for the Europa Fitness Expo. Everyone is welcome to join us! We leave RedZone at noon. I still have some free admission passes too!

HYDRATE!

Drink water! Like you live the desert- stop whatever you're doing and go chug 12oz. now.

I cannot express enough how important staying hydrated is (looking at approx 80-100oz of water per day). Let's go over the basics:

Water is in every cell of your body. Yup all 37 trillion of them. If you are ever feeling tired, achy, inflamed, bloated, etc...odds are you're dehydrated. Without proper hydration, your body cannot flush toxins out of all of those 37 trillion cells. Which means those cells will hold on to waste products leading to those symptoms above and a ton more that haven't been listed. 

Without water your body cannot properly absorb nutrients putting all of that hard work to stay healthy by eating whole, clean foods at a less than ideal level. 

In a dehydrated state, your body will start pulling water from wherever it can. This includes waste products. Yup, if you're thinking poop that's what I mean. It's gross but it's the harsh reality people. So on top of not flushing out toxins, now you have fecal matter floating around your bloodstream, pumping into every major organ, and infiltrating all 37 trillion cells. Just adding to those toxins already there. Poop in your blood and cells. Gross. 

In order to be properly hydrated you'll need to drink 80-100oz of water per day for about a week. Just because you pee clear doesn't mean you're hydrated. It means your body is getting rid of excess water it can't use at the moment. 

So now, dehydrated, holding onto toxins, body in an imbalanced state you walk into CrossFit on a hot summer day and expect to be able to give your 100%. As you warm up you start sweating- creating even more of an imbalance in electrolytes (sodium/potassium ratio in your blood). This causes fatigue, increased heart rate (your heart has to work harder than necessary), and muscle cramps among MANY other things.

You've come in to crush a workout and you're putting yourself at a disadvantage. Your muscles will fatigue a bit quicker then usual, your endurance will be lowered. That increased tightness and soreness post wod? That can be helped by drinking water. Think about it- your muscles are like giant pieces of meat. Without proper hydration they start to tighten...almost like jerky (dehydrated meat). Don't have jerky for muscles. Drink water. 

Fitness:
Strength-
A. Hang power clean 5 sets of 2 @tough weight 
B. clean grip RDL's 3 sets of 5 @ 80%of A 

WOD
3 rounds for time 
15 pull ups 
20 wall balls -

Performance:
Strength-
A. 10 minutes to find max squat clean
B. Clean Grip RDL's 3 sets of 5 @ 80% of A

WOD-
For time 
100 pull ups 
100 wall balls 

Thursday 6/26

A couple updates:

There will be no 12:00 class this Saturday. Some of us will be heading up to Hartford for the Europa Fitness Expo. This is a big event at the CT Convention Center. Every year many supplement, gear, and nutrition companies set up to let you try out and ask questions about their products (tons of free samples!). We are not competing this year as we have the past three years (just ask us if you want to know why we are not) but there will be a CrossFit comp going on, as well as many other sport competitions. Body Building, Power lifting, jiu jitsu, and arm wrestling to name a few. If you're interested in coming up with us, let one of the coaches know. I do still have a couple free admission passes. We will be leaving from CFRZ around Noon.

Also, in the next few weeks we will be introducing a new nutrition company to RedZone. We are bringing in Custom Fit Meals to help you with your nutrition planning and food. Custom Fit Meals is a meal delivery system. You place your orders online and your fresh meals will be delivered right to the gym. They offer plans of 1 meal, 2 meal or 3 meals a day. Their meats are USDA-certified All Natural, hormone- and antibiotic-free.  Their beef is certified organic, grass-fed and grass-finished. And their chicken and turkey are free-range. Their pork is pastured, and the produce is sourced locally.
They also offer 2 different meal sizes. So whether your goal is to lean out or put on some muscle they have a meal plan for you. We will be hosting a Nutritional Seminar by Custom Fit Meals as well. We are currently trying to set up a date for the seminar, we will need a minimum of 30 people to attend. So please let us know if you're interested and we can finalize a date.


Fitness:
Strength -
A1. Hang power snatch 
5 sets of 2 reps
A2. 1 minute plank hold no weight 
5 sets 

WOD-
1 minute amrap push ups  
1 minut amrap calories on rower
1 minute amrap burpees 
1 minute amrap DBU (or singles)
1 minute rest X2 rounds 

Performance:
Strength -
A1. Power snatch + Hang squat snatch + ohs 
5 sets building each set 
A2.  1 minute plank hold with weight 
X 5 sets 

WOD-
2 minute amrap push ups
rest 30 seconds  
2 minute amrap hang power snatches (115/75)
rest 30 seconds 
2 minute amrap burpees 
rest 30 seconds 
2 minute amrap calories on rower

Wednesday 6/25

Fitness:

Strength-
A1. Deadlift
5 sets of 4 reps @75% 

A2. Hollow rocks 
5 sets X 10 reps 

Wod
15 minute amrap
30 kb swings
30 S2O 75/45
30 K2E
30 Wall balls 20/14
30 db snatches 60/30


Performance: 
Strength-
A1. Deadlift
5 sets of 4 reps @75% 

A2. Strict HSPU work 
5 sets X 5-7 reps 
*scale as needed to maintain tight core 

Wod-
For time:
50 kb swings 70/55
50 S2O 95/65
50  K2E
50 wall balls 20/14 
50 dbu
*15 minute time cap 

Tuesday 6/24

YOGA TONIGHT @ 6:30pm! Please bring your own mat, there are no extras.

Why we program this way -

A little insight on why our program is the way it is and why we find it effective. We know you all have different goals, but there is one aspect that all our goals have in common: that is to be "Fit". Whether your goal is to be stronger, leaner, faster, bigger, or whatever your goal may be, it's all part of being fit. 

We can break fitness down into 10 domains:

1. cardiovascular/respiratory endurance

2. stamina
3. strength
4. flexibility
5. power
6. speed
7. agility
8. balance
9. coordination
10. accuracy

I would put money on it that your goal is directly related to one or more of those domains. The goal with our programming is to improve your fitness in all 10 aspects. That is part of why we run, why we lift, why we have short fast work outs and why others are longer grinder workouts. 

Now that brings us to why the workouts  are set up the way they are, in regards to short, fast & light or a long endurance type or even heavy weights in the WOD. We are looking to target your bodies different energy pathways. Each format will give a different response. I'm sure you have felt it, possibly after a short sprint wod and you feel like you just want curl up in the fetal position on the floor for a while. Or how you may feel amazing after a long 20 min aerobic style WOD. These responses are your body reacting differently to which energy pathway(s) being utilized. The three energy systems do not work independently of one another. From very short, very intense exercise, to very light, prolonged activity, all three energy systems make a contribution however, one or two will usually predominate. There are two factors of any activity that when carried out affect energy systems more than any other variables, they are the intensity and duration of exercise. 

Some coaches get carried away with trying to be too creative in their programming and they lose sight of these primary principles. It's not about having the coolest looking WOD's on your board, it should be about your results. 

Fitness:
Strength-
12 minute emom 
even- 10 kb swings
odd- 7 burpees 

WOD-
7 minute amrap 
7 front squats 95/65  
7 K2E 

Performance: 
Strength-
12 minute emom
even- 5 clean + jerk @ grace pace
odd- 10 burpees 

WOD-
7 minute amrap 
3 thrusters 95/65
3 T2B
6...
6...
9
9
12
12
...
.... 

Monday 6/23

At the end of this week, our very own Jody Schrenkel, will be starting his 300 mile cycling journey again! The Tri-State Trek is a charity event to raise awareness and help find a cure for ALS (also known as Lou Gehrig Disease). If you see Jody in the gym this week be sure to wish him good luck! There will be a group of us greeting him at his finish line at Roger Sherman Park in Greenwich, on Sunday (finish time is dependent on the riders but expect 2/2:20 time frame). If you wish to join us please talk to one of the coaches for details.

ALSO! It's not too late to donate! here is the link to Jody's fundraising page -
http://tst.als.net/2012/JODYS

YOGA IS BACK! Our new instructor,  Deidre Americo,  is great. She works all over the Danbury area (Yoga Space & Sportsplex in Bethel, Healthy Weights in Brookfield, and the Matrix center to name a few). We currently have the same yoga schedule (Tuesdays at 6:30). Please head over this week for a little rest, relaxation and rehab for those sore muscles! PLEASE BRING YOUR OWN MAT!

Quick update on construction - I know it seems like progress may have slowed down a bit, but the small details, like plumbing and electrical are almost complete (it's not as visible and walls being put up). We greatly appreciate your patience while the construction is in progress. Please trust me when I say it will be done soon and it WILL HAVE BEEN WORTH THE WAIT!
  
Fitness-
Strength:
A1. Back squat -rest 60 seconds
5.4.3.2.1
A2. Front Squat -rest 60 seconds
5.4.3.2.1
70-75% of 1rm back squat

WOD:
for time
5 rounds
10 hang power cleans 95/65
10 box jumps 24/20
10 pull ups
*16 minute time cap

Performance-
Strength:
A1. Back squat -rest 60 seconds
5.4.3.2.1
A2. Front Squat -rest 60 seconds
5.4.3.2.1
70-75% of 1rm back squat

WOD:
5 rounds
15 power cleans 95/65
15 box jumps 30/24
15 CTB pull ups
*16 minute time cap

Friday 6/20

We have some events coming up in the near future for those that are interested. The next competition that we have been invited to is actually an Olympic Weightlifting meet. "Lift For A Purpose" is a charity event that donates to Steves Club National Program. The Steve's Club National Program is a donation based program which aims to promote health, fitness, and personal development in at-risk or underserved youth. The program was started in 2007 by Steve Liberati in Camden, NJ. Since this time, Steve's Club has evolved into a nationally based program with numerous affiliates, fund-raisers, and events which take place all over the country. Steve's Club has been successful in changing countless young lives and in giving them a positive outlet which keeps them away from drugs, gangs, and violence. This year the event will be held at CrossFit Strongtown in Southbury on July 12th. RedZone took home the win last year with Nick G. winning his weight class and overall lifts. This is a very well run event and is catered for novice to intermediate lifters.

Here is the link with some more information and registration. Please let one of the coaches know if you plan registering, this way we can plan accordingly and have strong RedZone showing!

Lift For A Purpose Registration

Also on August 16th, my good friends at CrossFit Swarm are putting on an Rx only co-ed team competition. If anyone is interested please talk to one of the coaches and we will get some teams up there!

CrossFit Swarm Co-Ed Comp.

Fitness:
A. OHS x 3 x 4 sets
B. Back Squat x 3 @ 55% x EMOM for 10 min. Fast Reps

+

For Time:
40 Sit ups
30 hang Clean and Jerks @ 75/45#
30 Sit ups
30 Hang Clean and jerks @ 95/65#
20 Sit ups
30 Hang Clean and Jerks @ 135/85#
10 Sit ups

17 Min Time Cap

Performance:
A. Hang Squat Snatch x 3.3.2.1
B. Back Squat x 3 @ 55% x EMOM for 10 min. Fast Reps

+

For Time:
40 TTB
30 Clean and Jerks @ 95/65#
30 TTB
30 Clean and Jerks @ 135/95#
20 TTB
30 Clean and Jerks @ 185/115#
10 TTB
17 min Time Cap

Thursday 6/19

Some of you have noticed our new membership listed on the schedule and pricing page. We are now offering a program that is a step above our original Unlimited membership. Our new Unlimited Plus membership does come with some perks, that's what makes it Plus. You still have unlimited access to RedZone and our classes, the added bonus being you get to schedule a private one on one session with any of our coaches every month. This private session is for you to get in depth on anything you may want to work on, from Olympic weightlifting form and technique to pull ups to the dreaded double unders. On average a private session would normally cost $70.00, but you get one every month included in your unlimited plus membership.
Another bonus will be access into our up coming clinics. Once the bathrooms are finished we will be releasing a series of skill clinics. These clinics will be 3 - 4 hours and highly focused on the topic at hand. For example, a gymnastics clinic, would be 3 - 4 hours with our RedZone staff focused on everything from pull ups to handstand walks. We have had requests for Overhead work clinics (any bar movement that goes overhead), double under clinics, and olympic weightlifting clinics. Each will be capped at a certain number of participants to keep groups small and focused, so advanced registration will be necessary. If you're an Unlimited Plus member these clinics will be included in your membership, all others will have a fee dependent on the clinic.
If you have any questions regarding any of our membership options please do not hesitate to ask any of the coaches!

Fitness-

A1. Deadlift x 5.5.3.3.1

rest 60 sec.

A2. CG Bench Press x 10.8.6.4.2
rest 60 sec
B1. Dips x 5 x 3 sets
rest 30 sec
B2. Lean away or negative pull ups x 3 x 3 sets

rest 30 sec.

+

For Time -
21-15-9

HR Push ups

KB Swings

Pull ups or Ring Rows

Performance-

A1. Deadlift x 5.5.3.3.1
rest 60 sec

A2. CG Bench Press x 10.8.6.4.2

rest 60 sec

B. UB ring dip ladder, 1 - 4 , 5 min

+

3 Rounds for time

3 MU's or 5 CTB Pull ups

10 KB Swings

8 HSPU

10 KB Swings

Wednesday 6/18

VEGAS UPDATE-

COACH KRIS MADE IT TO DAY THREE! He is one of only 30 men to make it to today! 

Supplement central: here is coach Gina telling us what she uses and loves:

I'm horrible about remembering to take supplements, so the PurePharma-3 box of supplements is a huge help. It's got everything I need in convenient daily- dose packages. The PurePharma O3 is an Omega-3 soft gel with many benefits that include: inflammation reduction, maintaining eye and brain function, as well as improved oxygen delivery. The PurePharma-M3 is a magnesium and zinc capsule that helps improve muscle function on a cellular level as well as reduce fatigue and enhances recovery which means you'll be less sore after a tough WOD. The D3 capsule also included in the package will reduce your risk of osteoporosis and improve your immune function. Adding these supplements into my daily regimen hasn't made me some super hero- like crossfitter, but I have seen some great improvements. I've dealt with uncomfortable inflammation in my knee from a snowboarding accident years ago, which is virtually all gone. Out of all 3 supplements the magnesium and zinc capsule is my favorite because I've felt an increase in energy and a decrease in soreness which obviously means I can continue to hit WODs hard even at the end of a long week. Although I may not feel its effects the D3 is important for me to take because I need strong bones to lift and I can't afford to get sick (I don't know about you, but I get grumpy if I miss a workout!).

Fitness:
A. Hang Squat Clean x 2 EMOM x 7 Min @ 80% of Max Clean
B1. TGU x 2 each Arm x 4 sets
Rest 30 Sec.
B2. Hollow Rock to Superman x 8 x 4 sets
Rest 30 Sec.

+

15 Min AMRAP
400m Run (Run left around building, DON'T HUG THE CORNER OF THE BUILDING AT THE BOTTOM OF THE HILL)
15 DB Thrusters (40's/25's#)
30 DU's or 10 Cal Row

Performance:
A. 3 Position Clean (Hi Hang, Hang, Full) EMOM x 7 Min @ 80% Max Clean
B. 20 TGU's (53/35#)

+

15 Min AMRAP
400m Run (Run left around building, DON'T HUG THE CORNER OF THE BUILDING AT THE BOTTOM OF THE HILL)
15 Thrusters (95/65#)
30 DU's

Tuesday 6/17

VEGAS UPDATE: Kris survived the first cuts and made it to day two!!! 100 men down to 50. Send him message or post and wish him GOODLUCK! 

YOGA IS BACK! And please welcome our new instructor Deidre Americo! Check out her bio on the coaches page. Deidre will be leading us though a continually flowing class that will have you feeling strong, sweaty, stretched out, and stress-free! With an emphasis on breath-driven movement, alignment, and mental focus, students will learn to find inner calm and discipline, especially during difficult challenges. PLEASE BRING YOUR OWN MAT!

The Deadlift 

Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a great tool and perfect lift for you.

The deadlift has many benefits. To include teach intramuscular coordination, stimulate muscle growth, teach stability and control, strengthen the muscles that help to protect the spine, and aids in correcting bad posture, such as Lordosis.
 
A few quick cues to keep in mind the next time you deadlift. Be sure the bar is close to the body, touching the shins is fine. To initiate meeting the bar start by hinging at the hips (push your butt back) do not squat to the bar. Keep your head in a neutral position, keeping the chin down almost tucked in order to accomplish this. Before you lift, screw your feet in to the floor. Think like you're trying to rip a sheet of paper in half under your feet (remind you of how you squat?). Drive through you heels and push your hips to the front. 

The deadlift’s primal functionality, whole-body nature, and mechanical advantage with large loads suggest its strong neuroendocrine impact, and for most athletes the deadlift delivers such a quick boost in general strength and sense of power that its benefits are easily understood.  If you want to get stronger, improve your deadlift. Driving your deadlift up can nudge your other lifts upward, especially the Olympic lifts. Fear of the deadlift abounds, but like fear of the squat, it is groundless. No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like of the deadlift.

Fitness:
A1. Strict Press x 3 x 5 sets
Rest 30 Sec
A2. Trap 3 Raise x 5 x 5 sets
Rest 30 sec.
A3. Plank x 1 min x 5 sets
rest 30 sec.

+

8 min AMRAP
3 S2O (95/65#)
3 Burpees
6 S2O
6 Burpees

9 S2O 

9 Burpees

etc..

Performance:
A. Strict Press 5.3.1
B1. Push Press x 1, Push Jerk x 1, Split jerk x 1 x 5 sets
B2. L-Sit w/ parallettes x 1 min x 5 sets

+

8 Min AMRAP
3 S2O (135/85#)
3 Burpee Lateral Bar Hops
6 S2O
6 BLBH
9 S2O
9 BLBH
etc...     

Monday 6/16

VEGAS DAY 1! - Coach Kris will be racing in Match #10 on Team 2. It is scheduled for 4:00pm (I think PSD so that means 7:00pm for us). Here is the link to keep track - 
https://www.npfl.com/matches/10

Back To Basics - The Squat

 Why squat? The squat is a vital, natural, and functional component of your being. In the bottom position, the squat is nature’s intended sitting posture. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality that contributes immensely to decrepitude.
On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force. Secondarily, but no less important, the squat is among those exercises eliciting a potent neuroendocrine response. This benefit is ample reason for an exercise’s inclusion in your regimen.
Weak glutes and hamstrings are among the causes of bad squats. So are poor engagement, weak control, or lack of awareness of the glutes and hamstrings.
To help improve your squat, practice. Helpful tools like the wall facing squat, goblet squat, banded squat, and olympic wall squat all will help get you in to a better position. I encourage you to come in before class and utilize some of these tools to help your squat.

Fitness:
A. Back Squat @ 75% - EMOM x 10 Min, 3 reps @ 22x1 tempo
B1. Front Squat x 3 x 3 sets, 23x1 tempo
rest 30 sec.
B2. Strict Pull up x 2 - 3 x 3 sets (try not using a band here, use foot assistance on bench) 
rest 30 sec.

+

For Time
3 Rounds
20 Wall Balls (20/14#)
20 Pull ups or Ring Rows
20 KB Swings (53/35#)

Performance:
A. Back Squat @ 75% - EMOM x 10 Min, 3 reps @ 22x1 tempo
B1. Front Squat x 3 x 3 sets, 23x1 tempo
rest 30 sec.
B2. Muscle up (Or Skill work) x 2 - 3 x 3
rest 30 sec.

+

For Time
3 Rounds
30 Wall Balls (20/14#)
20 Pull ups
10 DB Snatches (70/50#)

Friday 6/13

A couple things before the blog post.

First,  if you see Coach Kris today or tomorrow be sure to wish him good luck! He leaves Sunday morning for the NPFL (National Pro Fitness League) Vegas Final Combine, for his chance to be drafted to a professional team! We can catch some of the action going down in Vegas here http://profitnessleague.com/2014/06/10/live-streaming-schedule/ 

Second, not as big of news but still cool. We are now a Reebok recognized affiliate. Pretty much this means we will get some early access to some cool reebok crossfit gear and get exclusive deals from time to time. Our first deal is already here! Click the following to get $50.00 off Reebok Crossfit Lifters and Lifter Plus - Reebok is giving $50 off of their lifting weapon, the CrossFit Lifter, for both men and women.
This deal is only good for TODAY! So don't miss out!

And last but not least, Sunday is Fathers Day! Bring your Dad in for a fun Partner WOD and don't forget to buy him a CFRZ T-shirt! 

On to the blog...

The Importance of Experienced Coaches:

Everything we do here at RedZone has a reason behind it. There's a reason why our strength portion follows a certain periodization, there's a reason why we have squats for strength and then wall balls in the WOD, and there's a reason why some days wods are 20+ minutes long and others 5 or less. Ask any coaches here and they will gladly explain those reasons. Same goes for why we have the coaches we have. Kris and I set a standard when we first opened CFRZ that all of our trainers would be more than just CrossFit Level 1 certified trainers. Don't get me wrong, I love CrossFit, but I'm not a fan of the fact that someone can go take a weekend seminar, pass a multiple choice test and become a certified trainer or even open a gym. That is why all your coaches here at RedZone have training experience outside of CrossFit Level 1. Whether it be the USA Weightlifting Sport Performance Certification or a college degree in exercise science or any other accredited personal trainer certifying body. 

In addition, I'm sure you have all noticed at some point or another one of your current coaches following Kris and I around a class for months. Sometimes they would only lead warm up other times they just diligently watched. This was them going through an intern program on their way to becoming a RedZone coach.   

The importance of their experience comes back to how they lead each class. An experienced coach will be able to identify faults in your technique/form, tell you when maybe today is good for you to "take it a little easier" or "I want you to push it today!", and even prescribe appropriate modifications and substitutions for movements for the day.

We want all of our athletes to trust the coaches here at CFRZ and understand that if one of them has you changing something (whether it be form or weight) that there is probably a good reason why. Always feel free to ask them the reasons why for anything we do.


Fitness:

A1. Deadlifts x 3 x 5 sets @ 80%

rest 60 sec

A2. CG Bench Press x 2 x 5 sets @ 80%

rest 60 sec
+
21-15-9

Deadlift (155/100#)

Sit ups

Cal Row

Performance:

A1. Deadlifts x 3 x 5 sets @ 80%

rest 60 sec

A2. CG Bench Press x 2 x 5 sets @ 80%

rest 60 sec
+
21-15-9

Deadllifts (225/125#)

TTB

Strict HSPU

Thursday 6/12

Strict vs Kipping Pull-ups: When and Why We Use The Kipping Pull-up 

When introducing the pull-up, we will always focus on consistency with form and technique before intensity. Ideally, we are looking to start our newer athletes with pull-up progressions, building the strength throughout the shoulder, so that we have stability and strength prior to introducing the kip. We typically recommend our athletes have the ability to do 10 strict pull-ups before moving on to kipping.

As many of us have seen lately in the blogs and articles criticizing CrossFit that are circulating the internet, there can be pitfalls regarding the kipping pull-up- if done prematurely and incorrectly it can have a negative impact on the shoulders. This goes with any movement being done with improper form and technique.

The kipping pull-up is a little more sophisticated than the deadhang pull-up. Done correctly, it involves a hip snap that radiates up the spine and into the arms, effectively lifting the body with minimal upper body pulling. From a movement-standpoint, it is a much more efficient technique for elevating the chin over a bar. This is evident in that athletes who practice kipping pull-ups can achieve much higher numbers with a kip, than with a strict deadhang pull-up. Unlike the deadhang version, the kipping pull-up is a full body exercise. There is no room for muscle-isolation in kipping pull-up performance.

What we see in athletes attempting to do high amounts of strict pull-ups, is towards the end of a maxed out set, the only way an athlete can get those last few reps is to resort to a inexperienced version of kipping pull-ups. 

I have never seen someone test a max set of pullups without some form of a hip snap, either from the start or near the end – even when the trainee is only doing “strict, deadhang pullups.” The kipping pullup is a much more efficient technique. Put simply, you can do more total work when kipping than when doing deadhang pullups. To our athletes who are interested in the functional training we offer, this is great and beneficial for their goals and training. 

Even for someone who is mindfully trying to do strict, deadhang pullups, like in the example above – it is nearly impossible to actually perform them with a perfectly rigid body. This is because the body has a natural inclination to 1) work as a whole, not in isolation, 2) find the most efficient technique to execute any physical activity, and 3) to relax the areas that are not needed for work (the deadhang pullup is a tension-creating activity, the kipping pullup is properly performed with a balance of tension with relaxation). Thus, introducing the kip enables athletes to move more efficiently and use their body in a more functional way.

If you are interested in improving your pull-up and moving on from Strict to Kipping, please consult one of the coaches on the floor or set up a personal training/skill session with a coach of your choice. See front desk for details. 

Fitness:

A. OHS x 2 x 4 sets @ 33x1 tempo

B. 1 1/4 Back Squats x 3 x 3, rest 60 sec
+

2 min AMRAP S20 (95/65#)

rest 1 Min

2 min AMRAP Squat Clean (95/65#)

rest 1 Min

2 min AMRAP Push ups

rest 1 Min

2 min AMRAP AB Cal

Performance:

A. Snatch x 1 x 5 sets building

B. 1 1/4 Back Squats x 3 x 3, rest 60 sec.
+

2 Min AMRAP Snatch (135/85#)

rest 1 min

2 Min AMRAP Squat Clean Thruster (135/85#)

rest 1 Min

2 Min AMRAP Ring Dips

rest 1 Min

2 Min AMRAP DU's

Wednesday 6/11

Supplement talk: We have been carrying a ton of new product in our retail area so we as coaches decided to tell you about our favorites and why we take them. Here is coach Meg talking about her favorite supplement,  Nutriforce BCAA's:

" I take a few different supplements regularly including a high quality fish oil, magnesium, a protein powder post workout, and BCAAs. To be totally honest I thought the natural aminos tasted fairly terrible when I first started using them. I was used to brands with more sweeteners so the switch to a cleaner supplement while a good decision, tasted pretty gross. After a few days, the gross turned into delicious and now I drink the aminos in my water all day long. Seriously, if you see me on the floor check out my water- it's always pink from the aminos. I'm averaging about 2 gallons a day so not only does it make it taste better (water gets really boring sometimes) but it also has a ton of benefits for me as an athlete.

Branched Chain Amino Acids (BCAAs) trigger protein synthesis for greater muscle growth and also helps maintain lean muscle mass.  They can also increase fat burning, balance hormones and increase glucose tolerance to keep you lean. This also helps in your body's ability to respond to the intense training we do in the gym.  BCAAs also improve neuromuscular adaptations which enhances strength gains with training.

So, in a nutshell, on top of helping with muscle retention, aiding with fat burning and balancing hormones, BCAAs can also enhance performance when training. Super beneficial, I'd recommend it be in every athletes daily supplement regimen"

Fitness:
A.  Front Squat: 2 reps EMOM x 6 minutes @ 65% of max
B.  Hang Power Clean; TnG reps x 2-3 reps EMOM x 6 minutes @ 70-75% of max Power Clean
+

15 Min AMRAP

3 Hang Power Cleans (135/85#)

5 Box Jumps (24/20")

7 Pull ups or Ring Rows

Performance:
A.  Front Squat: 2 reps EMOM x 6 minutes @ 65% of max
B.  Hang Power Clean; TnG reps x 2-3 reps EMOM x 6 minutes @ 70-75% of max Power Clean

+

15 Min AMRAP

3 Power Cleans (205/125#)

5 Burpee Box Jumps (24/20")

7 CTB Pull ups

Tuesday 6/10

REMINDER: No Yoga tonight. There is NO CLASS IN ITS PLACE. We are workin on finding a new yoga instructor for Tuesday night yoga.

Why the new program of Fitness and Performance? 

This is to give you guys more options. No more level 1, 2, 3. 

Fitness is just that, to get fit. This is a program that can be used from the beginner to the experienced athlete. Its main purpose is to be accessible to everyone and not add any unneeded stress. The movements here will be not as complex and weights may be lighter. 

Performance is for those athletes that are looking to push themselves. As stated yesterday, if you're looking to access the next level of fitness then this is for you. 

More complex movements will be put in performance and weights may be heavier depending on the WOD. 

But remember everything is scalable and modifiable. Just because we prescribe 135# for example, does not mean you must do 135#, you work your way up to that. 

There is a third level of programming for those that are interested in competing. For the Competiton level there will be some pre-requisites to enter this stage (skill development and strength). There is a greater demand in this level placed not only on ability, but commitment, and lifestyle. This is for the serious athlete who wants to compete at the local, regional and national level.

Lastly we are beggining our Weightlifting club too. This program is for athletes that want to focus solely on weightlifting and gaining strength. "Fitness" will not exactly be the goal here, just pure gains. 

Fitness:

A1. Strict Press x 5 x 5

A2. DB Ext. Rotation x 6 ea. arm x 5

A3. Powell Raise x 4 ea arm x 5

+

For Time-

15,12,9,6

KB Swings (53/35#)

Burpees

Performance:

A. Strict Press x 3 x 3 sets, rest 60 sec

B. Push Press x 2 x 3 sets, rest 90 sec

C. Push Jerk x 1 x 3 sets, rest 60 sec
+

Max Effort:

250m Row

15 KB Swings (70/53#)

25 Burpees

15 KB Swings

250m Row

Rest 8 min 

x 2

Monday 6/9

A couple announcements

We are introducing a different programming method. This new program will offer different options for different goals and/or fitness levels. The "Fitness" level is meant to be designed to get people fit when starting off, fix muscular imbalances, and not add stressors to peoples lives. The "Performance" level is designed to increase each person general physical preparedness, with a slight emphasis on the sport of CrossFit. If you're looking to push yourself and gain access to another level of fitness then this is where you belong. And of course you may scale and modify as needed! If you have any questions please do not hesitate to ask any of the coaches. 

 ALSO! 

Lurong Living is coming in today from 3:30pm till the end of the day. They are here to educate us on the benefits of Lurong Living Essential. Please do not hesitate to ask them any questions you may have. A couple of the coaches here at RedZone and some members are already taking Luring Living Essential and really seeing the difference it makes in the workouts, recovery, and every day energy.

What is Lu Rong

LuRong, also known as Deer Velvet Antler in the US, is a revolutionary whole food that has been used for over 2000 years to relieve joint and muscle discomfort, rebuild and optimize joint function, improve strength and endurance, boost energy, increase libido, and so much more. It is used by professional athletes, celebrities, and doctors across the world and it is quickly becoming the most talked about natural supplement in the US. LuRong Living's Velvet Antler is not altered, extracted, or synthesized like certain other velvet antler products; we only use 100% unaltered powdered velvet antler. So stop using supplements that are synthesized in a lab and start using LuRong Living Essential for a happy, healthy, and active lifestyle.

Why it Works

LuRong Living Essential is a whole food that provides powerful nutritional components that are otherwise missing in the typical American diet. Most products on the shelf today contain nutrients that are synthesized by scientists in a lab. The nutrients in these products are dead, like buying silk flowers. Whole foods contain a spectrum of nutrients that are alive and signal the body to absorb and effectively utilize those nutrients. No synthesized nutritional product can duplicate that. For this reason, LuRong Living Essential is considered revolutionary by our Doctors across the nation. The following nutrients exist naturally in LuRong Living Essential:

Some of LuRong Living Essential's important nutritional components include:

Glucosamine and Chondroitin Sulfate

Rebuild, strengthen, and protect joints while promoting mobility and flexibility.

Collagen

Helps maintain and rebuild cartilage.

 Prostaglandins

Is one of your body's main regulators of inflammation. 

 Hyaluronic Acid

Promotes comfort and flexibility by lubricating and cushioning the joints.

Restorative Co-Factors

They aid in muscle recovery, bone health, and improve strength.

Minerals, Vitamins, and Amino Acids

Manganese, magnesium, selenium, calcium, potassium, phosphorus, sulfur, vitamins A, E, and D3, and the complete spectrum of amino acids.

Reasons To Try LuRong Living Essential

• Whole Food- naturally balanced nutrients that are never altered in a lab
• Unique natural source of both Glucosamine and Chondroitin
• Over 2000 years of life-changing results supported by modern science
• Recommended be top Doctors and Orthopedic Surgeons
• Results that will inspire others
• Unmatched Quality and Consistency
• Improve the quality of your life and resume the activities you miss

Many health benefits include:

• Relieve Joint and muscular discomfort
• Rebuild and Nourish Joints
• Optimize Joint Function and Mobility
• Improve Strength and Endurance
• Boost Energy (Without Caffeine or stimulants)
• Anti-Aging
• Increase Libido in Men and Women
• And More…

Important Things to Know

• LuRong Living Essential is not a drug or a medication. It is amazing how we think in America. We are trained to believe that the only way something works is if it is a drug or medication. If it is a drug then we expect the long list of side effects that can occur. Change your mindset and start looking at your health from a nutritional perspective. LuRong Living is a whole food which provides several nutritional benefits to your overall health. You will be amazed at how quickly your body will respond to the nutrients that it has been starving for.
• LuRong Living Essential is not your typical glucosamine and chondroitin joint health supplement. Standard joint health products use individually processed ingredients and synthesized components to make up their own formula. We could have done the same, but we chose to use nutrition in its natural form: the way it was created, the way it works.
• LuRong Living Essential is a better way to get glucosamine and chondroitin into your diet. Individuals who are allergic to shellfish can now take glucosamine and chondroitin. In addition, many people are familiar with the long-term benefits from taking extra glucosamine and chondroitin, but most people don't actually feel any difference for years. LuRong Living Essential is different because it contains several complimentary nutrients which start producing results within 30 days.

History

The use of deer velvet antler, called "Lu Rong", dates back to the Han Dynasty. The first documented medicinal use of velvet antler is from China's Hunan Province and appeared on a silk scroll dated 168 BC. Velvet Antler has been and still is an essential component of Traditional Chinese Medicine, and it is arguably second only behind Ginseng in importance. It has been used in oriental medicine for over 2,000 years.
Deer velvet antler (Lu Rong) is a renewable resource that is harvested from deer without harm to the animal. Deer velvet antler received its name from the soft, fuzzy epidermis covering the inner structure of the growing bone and cartilage, which develops into hard antlers. These antlers are the fastest growing tissue in any mammal and can grow upwards of 1 inch per day. Deer antlers are the only mammalian bone structures to regenerate completely year after year. Every year deer grow antlers only to shed them and re-grow them the following year.
LuRong Living Essential is a whole food derived from these fast growing antlers. In order to for these structured to grow so quickly and become such a hard material, the antlers must contain all the complementary amino acids, proteins, minerals, growth factors, and vitamins necessary for such astounding growth to occur. It is these rapid growth, strength, and regeneration properties which cause LuRong Living Essential to be such a nutritional powerhouse. Other than drying and powdering, it is not refined.

Fitness:

A. Back Squat x 3 x 4 sets @ 23x1 Tempo, rest 90 sec.

B1. Strict Pull up work x 2 -3 reps x 3 sets

B2. Hollow Rock to Supermans x 10 x 3 sets
+

For Time-

400m Row

20 Wall Balls (20/14#)

20 HR Push ups

20 Sit ups

60 DU's or 120 Singles

rest 5 mins

x 2

Performance:

A. Back Squat x 3 x 4 sets @ 23x1 tempo, rest 90 sec.

B1. Muscle up work x 2-3 x 3 sets

B2. L-Sit Hold, 45 sec. x 3
+

For Time-

50 Wall Balls (20/14#)

500m Row

25 Thrusters (115/75#)

rest 5 mins

x 2

Friday 6.6

Art of the Power Nap

While nutrition is usually our subject when talking about recovery, sleep is a topic that is extremely important to health, performance, and longevity also. We've all had our bad nights (some more than others), and we've all dealt with our share of sleep debt. What we need is to have a few more tools in the toolbox for trying to optimize sleep. One of these is the power nap (the morning clients know exactly what I'm talking about, most of them have seen us napping after the 5 am class).

Definition, from Wikipedia:
A power nap is a short sleep which terminates before the occurrence of deep sleep or slow wave sleep.

An ultra short episode of sleep is sufficient to promote declarative memory performance

A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative?

A few key take-aways:

• Brief naps, <30min, can be restorative mentally and emotionally.
• You cannot “make up” sleep debt! 5hrs sleep plus a 3hr nap (who can even do that?) is not equal to a solid 8 hrs. Why? Length an completeness of sleep cycles.
• Naps have the potential to speed recovery, based on the fact you naturally release gH (growth hormone) as you sleep, and naps will improve immediate performance in sleep-deprived athletes.
• We know that sleep extension improves performance and recovery; I don’t think it’s a stretch to hypothesis adding naps to an already optimal sleep-wake time frame (8hr) will also improve recovery.

Strength:

A1. Bench press 

10.8.6.4.2

A2. Single leg deadlift 

5 sets x 6 reps each leg 

Wod:

7 minute amrap 

3 Thrusters 

3 dbu 

6 thrusters 

6 dbu 

9 thrusters 

9 dbu

12....

12....

Etc.....

Etc....

Level 1: 55/45, lateral bar hops(matching reps) 

Level 2: 75/55, dbu( if no dbu then double reps for lateral bar hops) 

Level 3: 95/65, dbu

Thursday 6.5

Strength: 

A1.  Back squat 

5 sets of 5 @tough weight 

A2. Weighted pull ups 

5 sets of 3 

Wod: 

21-15-9

Deadlifts 

Box jumps 

Level 1: 135/85, 20/16

Level 2: 205/ 125, 24/20

Level 3: 275/185, 24/20

Wednesday 6.4

Hey guys, hust a reminder that we do not have a 6:30pm class on Tuesdays!

A. Power Snatch Cluster 2.2.2 rest 15 secs rest 2:00 x 3 (tough weight with perfect form)

B. 50 T2B for time (must be done in sets of 5 unbroken)

WOD: 

10 min ARAMP

15 KB swings 

15 burpees 

Level 1: 35/26

Level 2: 53/35

Level3: 70/53

Tuesday 6/3

NO YOGA TONIGHT

Our retail shop is up and running Redzone!  We have our price sheet up for your convenience and all of the coaches are here to answer any questions you have regarding any of the products. Here is our first feature of the week.

Product Focus: Fuel for Fire

What is it: pureed fruit plus whey protein. That's it. Nothing artificial. No mysterious ingredients.

What should I use it for: With 10 grams of protein and natural carbs from fruit, Fuel Packs are perfect for pre-workout energy or post-workout recovery.

What are the flavors: 
- Sweet Potato Apple (pears, apples, sweet potatoes, water, whey protein isolate, natural flavor, cinnamon, ascorbic acid) 
      -protein: 10g
      -carbs:15g
      -fat:0g
      -calories:100
- Banana Cocoa (bananas, apples, whey protein isolate, unsweetened Dutch cocoa powder, ascorbic acid, natural flavor, citric acid.)
      -protein:10g
      -carbs:22g
      -fat:1g
      -calories:130
-Triple Berry (pureed fruit-pear, blueberries, raspberries, strawberries, water, whey protein isolate, natural flavor, ascorbic acid. )
       -protein:10g
       -carbs:14g
       -fat:0g
       -calories:100

Strength: 

A1. Push press 5 sets of 5 reps 

A2. RDL's 5 sets of 3 reps 

Wod: 

3 rounds for time 

400 meter row 

20 wall balls 

20 HR push ups 

20 abmat sit ups 

*17 minute time cap 

scaled: 14/10# 

rx: 20/14#

Monday 6.2

Check out the current Newtown Bee! CFRZ got 2 articles in it! 

Back to our regularly scheduled program guys! We had an amazing time at regionals, hope you all watched the live feed at home if you didn't make it up. We have some of the best CrossFit athletes in the world in our region so needless to say it was an exciting weekend. Games training 2015 STARTS NOW!

Strength: 

A. 12 minute emom

Even- 3 hang squat cleans @tough weight  

Odd- 30 second plank 

Level 1- no weight 

Level 2- 25/15

Level 3- 45/25 

Wod:

15.12,9,6,3 

Squat cleans 

Ring dips

Level 1: 65/45, box dips 

Level 2: 95/65, ring dips

Level 3: 135/85, ring dips