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