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2704 Hartnell Avenue Ste G
Redding, CA, 96002

530-605-4661

Welcome to a community that values you for who you are and your fitness level.  We strive to make each workout challenging and yet a pleasurable experience. Increasing GPP (General Physical Preparedness) by improving strength and conditioning, allows us to better enjoy the recreational activities that are abundant in Northern California. Whether your interests lie in: mountain biking, hiking, back-packing, wake boarding, skiing, rock climbing, swimming, running, or just being better at life, CrossFit is the perfect fitness program for you.

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WODs

Tuesday - December 11, 2018

Billy Brown

1-k Row
10 Chest-to-Bar Pullups
Rest 2 min.

750-m Row
8 Chest-to-Bar Pullups
Rest 2 min.

500-m Row
6 Chest-to-Bar Pullups
Rest 2 min.

250-m Row
4 Chest-to-Bar Pullups

Yeah, I know that it says rope climbs in Beyond the Whiteboard, but until the new ropes come in, we’re doing pullups! if you can’t do the 8 C2B pullups in one set, scale down to pullups. Can’t do the 8 pullups in one set? Scale a little more! Plan on finishing in 20-25 minutes today.

We’ve got another nice and simple 2-movement workout. Nothing too complicated today, EXCEPT….note that there’s a rest between each round. Without those rest periods, I’d tell you to take the row and use it as a rest. Since you already have a rest…

Go HAM on the row. I want you wheezing every time you get off the rower today.

Have fun :)

Monday - December 10, 2018

Billy Brown

5 Wall Balls
15 Push Presses (135/95 lb.)
3 rounds

25 MB 20/14 Walking Lunges
150-m MB Bear Hug Carry
3 rounds

With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry

*Score = rounds + reps of AMRAP

We’ve got 25 minutes of work today, with 6 rounds of buy-in! Never a dull moment. So, the plan for today is to have lightweight med ball movements and MODERATELY heavy push presses. Since the adjective ‘moderate’ is the most vague word in the English language, shoot for a weight that you know you can do 7-10 reps of. I want each set of those first three rounds done in no more than two sets. Same thing with the wall ball shots - I want those done in two sets or less, so find a weight that’ll work for you.

If you scale it right, you should finish the six rounds in around 15 minutes, which would give you 10 minutes to work on the AMRAP at the end. I’m thinking four rounds is a good score for this one.

Friday - December 7, 2018

Billy Brown

AMRAP 12 mins: Front Rack Lunges and Deadlifts

Complete as many rounds as possible in 12 mins of:

6 Front Rack Lunges, 155/115 lbs

12 Deadlifts, 155/115 lbs

I love the simplicity of this workout! Two movements for 12 minutes (if you work out with me on Friday, remember that I said this while I'm huffing and puffing).

Your goal here is to get through all of the lunges without breaking. If you have to break up the deadlifts into two or three sets, that's cool, but really focus on not dropping the bar on the lunges.

This is clearly going to hammer your legs, but it's going to put a lot of strain on your midline. Work hard on lot losing your position on the lunges, keep your chest up, even when you're getting tired.

Push hard to ten rounds! If you start the first few rounds at a minute a round, you should get pretty dang close. Have fun!

-Coach Billy

Thursday - December 6, 2018

Billy Brown

Chipper: Russian Kettlebell Swings, 400 m, GHD Sit-ups and 4 more

For time: 50 Russian Kettlebell Swings, 70/53 lbs

Run, 400 m

30 GHD Sit-ups

20 Back Squats, 1x bodyweight

30 GHD Sit-ups

Run, 400 m

50 Russian Kettlebell Swings, 70/53 lbs

A great burner for the legs and midline! Most athletes should go reflectively unbroken on the entire Workout. Shoot for unbroken on everything, but, no more than 2 sets on any one single movement. We should all finish around the 15 to 18 minute mark.
On the swings, absolutely no more than 2 sets! Scale weight as needed to do so.
Make the 400 meters a run. It should take less than 1:30. Scale distance if needed. 
On GHD’s, scale to parallel or to AbMat sit-ups as needed.
Finally, on the Back Squats, no more than 2 sets. Scale load up or down to make that a challenge. 

Lastly, I’d like to challenge 2 different athletes. 

Athlete #1: If you’re used to underestimating you ability, and you always go light, I’d like to challenge you to go heavy today. You can do it! You just might amaze yourself with strength you didn’t realize was there!
Athlete #2: If you’re the one who always Rx’s and can’t maintain the stimulus(intensity or time frame) that is asked of you, I challenge you today to swallow you pride and choose appropriately. You might amaze yourself and get super fit even though coach didn’t write “Rx” by your name! 

-Coach David

Wednesday - December 5, 2018

Billy Brown

40/30 cal. Assault Bike

Then:
200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)
4 rounds

40/30 cal. Assault Bike

 Across the board, the goal for each Bike interval is to take no longer than 3 min. (6 min. of machine total). Since the KB Carry only uses one KB, you’ll be able to move a lot faster, as it will be less taxing on the legs and body. Since you can switch up their grip or hold position, you shouldn’t be putting the weight down during the 200 m. Aim for the Carries to take no longer than 1:30—it should be a weight with which you can just about jog. The KB S2OH should be unbroken across all sets. Ideally, you are going immediately from the Carry into the S2OH without putting the KB down.

Most finishing times will be right at 15 minutes.

Tuesday - December 4, 2018

Billy Brown

Power Snatch + Hang Squat Snatch + Squat Snatch : 1-1-1-1-1

Power Snatch + Hang Squat Snatch + Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

Then,

1 Rep Max Squat Snatch

Shoot for your 5 sets of the complex to be around 80 percent of their lighter lift—whether that’s the Power Snatch or Squat Snatch.

For the 1-rep-max Squat Snatch, they’ll likely be able to go pretty heavy. (Anything 90 percent or above is a great goal for the day.)

Did you hear that? ANYTHING 90 PERCENT OR ABOVE IS A GREAT GOAL FOR TODAY. Don't feel like you have to PR every time you go heavy. Have fun and throw some weight around.

Monday - December 3, 2018

Billy Brown

4-8-10-12…etc. for 20 minutes

Complete as many rounds as possible in 20 mins of:

Box Jump, 24/20 in

Handstand Push-up

Anchored Weighted Sit-up, 35/24 lb

Rep Scheme is 4-6-8-10-12....and so on and so forth for 20 minutes.

Today’s triplet is an ascending ladder of jumping, HSPU, and midline work. The rep scheme adds 2 reps each round for 20 minutes. The Box Jumps will be the metabolic portion of the workout and will tax the legs. The HSPU will be skill-intensive and shoulder-stamina focused, but likely less heart-rate intensive. The Anchored Weighted Sit-ups will give you a heavy midline stimulus—especially with the feet anchored because it will allow you to cycle the movement faster.

For the HSPU, whether they’re deficit, regular, or pike, the intention is for you to be able to go through the rounds of 8 or 10 unbroken and then start breaking them up into smaller sets.

Friday - November 30, 2018 Fitness Test #9

Billy Brown

Fitness Test #9: 5k Row (Now, hear us out…)

Yes, rowing can be terrible (it’s Coach Billy’s least favorite movement, besides the bike and thrusters and situps and farmer carries….), HOWEVER—it’s an important distance to test!

Why? Because the act of finding a good pace, even if it’s slower than you think it should be, and holding it for 5,000 meters is an excellent mental workout as well as physical. And that’s why we’re here: to be stronger people, inside and out.

The pace for a 5-k Row is going to vary depending on people’s Rowing abilities and experience. First-timers will almost always go out too quickly and then slow way down to a pace that will end up being a lot slower than if they had started a little more conservatively. Here’s how you should approach this:

The first few kilometers should feel borderline comfortable, but they should still be breathing a little hard. The middle kilometer is where you will want to slow down, but if you resist this urge, they will have a better time maintaining the same pace until the end. If you have some gas left in the tank, a little 200-m sprint at the end is always a nice dramatic finish to a 5-k Row. 

People doing the 2-k Row should attack it in a similar way, with each transition being shorter but still making a good push in that 200 m.

Work your brain today, learn to push and persevere!

Strongman Thursday - November 29, 2018

Billy Brown

"FGB Style" - Atlas Stone Ground-to-Shoulders, Box Jumps, Deadlifts and 2 more

3 rounds, 1 min per station, of:

Atlas Stone Ground-to-Shoulder, pick load

Box Jump, 24/20 in

Deadlift, 185/115 lbs

Push-up Kettlebell Snatch, 53/35 lbs

Rest 1 min

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

This is another classic workout With a Strongman twist! Done in the style of “fight gone bad“, athletes will spend one minute at each movement and move directly into the next movement with no rest in between. At the end of each round you will rest one minute and at that time record your total reps for the round. Three rounds total.

Today’s prescribed weights are lighter with the intention of being to move fast! Move as fast as possible and rest as little as necessary to get through each round. Challenge yourself to hit the same number of reps in rounds two and three as you did in round one, or, increase in reps every round!

Today’s work out will challenge every part of your posterior chain. Don’t forget to breathe well! Exhaling at the top of every rep. On the stone to shoulders and box jumps, just keep moving. On the deadlifts, tried to choose a weight that you can break up the minute in to no more than two or three sets. On the push-ups, keep your core tight and be sure to use proper range of motion! Finally, on the kettlebell snatch, choose a weight that you can ideally go unbroken with only one arm change in the middle.

Have fun! 

-Coach David

Wednesday - November 28, 2018 Fitness Test #8

Billy Brown

Fitness Test #8

Every 1 min for 12 mins: Front Squats and Ring Dips

Every 1 min for 12 mins do: 3 Front Squats, 185/125 lbs, then as many Ring Dips as possible in the remainder of the minute.

Your score is total Muscle-ups/Ring Dips or Push-ups performed during the 12 minutes. (Add up the reps people perform each round to get the total.)

The limiting factor for each athlete is going to be different, which is what makes this a great workout, and also opens up a lot of room for improvement when you repeat it. For some people, the squats might not be that limiting, but they may only get a few ring dips each round. For others, the Squats will be really challenging but they may be able to perform plenty of ring dips per round. Either way, improvements on either of the movements will improve their overall score.

You should be able to perform all 3 reps of the Front Squats unbroken each round, with at least 30+ seconds remaining to perform your dips. We’re almost done with the fitness tests, hang in there!

Tuesday - November 27, 2018

Billy Brown

3 RF-ME: Burpee Broad Jumps, Barbell Windshield Wipers and Single Dumbbell Overhead Squats

3 rounds for max reps of:

max rep Burpee Broad Jumps, 2 mins

max rep Barbell Windshield Wipers, 75/55 lbs, 2 mins

max rep Single Dumbbell Overhead Squats, 50/35 lbs, 2 mins

After a single focus of pulling yesterday, today’s workout features some lower-body squatting/explosive movement, upper-body pressing/stabilizing, and midline.

 For the Burpee Broad Jumps, make it a goal to prioritize quality of reps and get a longer jump over performing small bunny hops and accumulating a lot of reps. Think power output! If you start out performing Broad Jumps that are approximately 4-5 feet, make it their goal to stick with that distance throughout the workout.

For the Wipers, keeping a hollow-body position with legs straight will be a priority. You could easily go through this movement quickly, just like the Broad Jumps, and accumulate more reps, but again, the goal here is quality. Focus on keeping a stationary torso and legs and core that move as one unit.

For the SA DB OHS, choose a weight that allows you to perform sets of around 10-15 at a time, and you get to pick how many reps each arm gets.

Within each 2-minute increment, a good goal on the Broad Jumps is to accumulate around 20-30 quality reps, 30 Wipers, and about 30 OHS. Get some!

Monday - November 26, 2018

Billy Brown

Weighted Pull-up 5-4-3-2-1

Use the heaviest weight you can for each set. Rest as needed between sets.

This week has a good amount of lower-body work and Fitness Testing, so we're starting off the week with a session that’s more laid-back and strength-focused.

Enjoy the bro sesh! Have your coach crank the music and open the doors, then work up to the heaviest one-rep weighted pull-up you can do.

Any grip is kosher today: overhand, mixed, or chin-up—whatever gets the most weight. You can us the weight belts or rock a dumbbell between your ankles, whatever your feeling!

And don't even think about skipping today if you don't have pull-ups. It's a great chance to work on your weakness! Focus on partner-assisted pull-ups with a slow negative on the way down.

Wednesday - November 21, 2018

Billy Brown

Fitness Testing #7

Gymnastics
Max Chest-to-Bar Pull-ups

Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerks
20 Snatches
135/95 lb.

The Pull-up is one of the most commonly used gymnastics movements in CrossFit because of its huge ability to build pulling strength and power. It makes for a great single-modality testing tool to use when collecting data. We use the different variations to also gather information about skill level.

The Jerk Snatcher is awesome for those who love to have their hands on a barbell! Cycling a barbell at a moderate load for a short duration is a simple test in stamina, power, speed and coordination to name a few. We think this workout alone is a brilliant test of general fitness, and we hope you see improvements from this time to next time.

The Clean and Jerks need to be performed as such: Power Clean and Push or Split Jerk. No Push Pressing. The Snatch is also suggested as a Power Snatch. If you need to Squat Snatch, it is too heavy.

Top Performers should be able to get at least the first 10+ reps unbroken, so scale to a weight that lets yo do that. This is an all-out workout. People need to go as fast as they can. If you start to die around reps 25-30, that’s fine, you only need to hang in there for 10 or so more reps—with the loading set, you can do it!

Tuesday - November 20, 2018

Billy Brown

50-m DB Farmers Carry (heavy)
25 GHD Sit-ups
100-m DB Farmers Carry
30 V-ups
150-m DB Farmers Carry
35 MB Russian Twists (20/14 lb.)
200-m DB Farmers Carry
40 Sit-ups

Today’s stimulus is heavy grip and carry work mixed in with some midline to give the trunk/forearms a break between efforts. The workout is a chipper with increasing DB Farmers Carry intervals. The weight remains the same throughout. In between the Carries, there is an increasing volume of midline work, but as the reps increase, the complexity of the movement decreases.

Today’s workout is going to be a slow trudge. The Carries will be hard while performing each effort, but will likely need to be broken up. The midline work will focus on muscle fatigue, but not necessarily tax the heart rate as much.

The goal on this workout is to perform HEAVY Carries. No matter what weight is chosen, you should not be able to go more than 100 m at a time. Ideally, you should be performing around 50-75 m at a time to avoid failure. Shoot for 80% of your score from last week’s workout.

The V-ups or Bent Knee version should be performed in sets of 10-15. The Russian Twists and Sit-ups should be performed as one slow, unbroken set.

Shoot for around 20 minutes. Have fun!

Monday - November 19, 2018

Billy Brown

Fitness Test #6: “Chewbacca”
1-k Row
50 Wall Balls (20/14 lb.)
40 Box Jumps (24/20 in.)
30 Ring Push-ups
40 KB Swings (24/16 kg)
50 MB Cleans
1-k Row

In case you were wondering, it's because of the sound you'll be making on the last 1k row...

This is the longest of the Benchmark Workouts. For most people, it will take over 20 minutes. Another great mix of skill sets tested here: aerobic capacity, muscular stamina, coordination, agility, balance, mental tenacity. 🙂

It's a longer one, but you only have to power through everything once! Good luck!

Friday - November 16, 2018 Fitness Test #5

Billy Brown

Fitness Test #5: The Fast and the Furious

3 rounds for time

15 Burpees

Run 400m

15 Pull-ups

We love this workout for its simplicity and accessibility to most athletes. It is one of the Benchmark Workouts that a lot of people will be able to do Rx’d or ring row. Think Helen—a good old aerobic capacity test.

The goal is to do everything as unbroken as possible, but if you need to break, make your rest short and go back to work! The runs should be done at a solid pace—around 80 percent of your fastest 400-m time, so push the pace, but don’t full-on sprint or you’ll risk burning out…good luck!

Thursday - November 15, 2018

Billy Brown

1 rep max 50-foot Farmer Carry

Take as many attempts as needed. Rest as necessary between sets. The farmer Carry will test your core stability and grip strength. It will also build both! Remember, keep your core tight and your chest high for the entire 50 feet. No hook grip allowed today! -Coach David

Wednesday - November 14, 2018

Billy Brown

For time:

40 Air Squats

10 Kettlebell Turkish Get-ups,35/25

30 Air Squats

10 Kettlebell Turkish Get-ups, 35/25

20 Air Squats

10 Kettlebell Turkish Get-ups, 35/25

10 Air Squats

10 Kettlebell Turkish Get-ups, 35/25

Woohoo, Turkish get-ups! This must be why Turkish coffee is so strong. This is an unusual movement, but it’s fun when you get the sequence down. Remember to keep your eyes on your kettlebell the whole time! Trust me, you do not want to lose track of that bad boy.

In this workout, the Air Squats will be a quad burner and will allow you guys to go fast. This will be the mental break. The TGU will be the mental component of the workout in which you'll need to focus more to maintain balance and good positions.

Aim to perform the Air Squats at a steady pace. Think of each set as one unbroken set. This will help keep your heart rate in check for the TGU. If you jack up your heart rate, it will make keeping the core stable a lot harder during the TGU.

Choose a weight for the TGU with which you can perform each set of 10 while only putting the KB down once or twice to rest. This movement has a lot of cycle time, so it will tax you quite a bit over the course of the workout. Performing the movements with purpose and more efficiently will mean less time under tension with the load overhead.

Taking into account the varied loads and reduced reps for Fitness, try to finish in around 10-12 minutes.

Tuesday - November 13, 2018 Fitness Test #4

Billy Brown

Push-ups: Max Unbroken Reps

One Rep Max Back Squat

Hell yeah. - Coach Billy

We're testing two of the classic movements today! Pushups and back squats are two of the foundations of our fitness, and today, we see where we're at.

The pushups should go pretty quickly. If you don't have at least 10 push-ups, go for kneeling push-ups and track your reps for the next time around.

Take your time warming up for the back squats, you get to go heavy today! Slowly work your way up to the heaviest single rep you can do. If you've been crossfitting for over three months, go for a one-rep max; less than three, go for a three-rep max.

And hey - have fun! We’ve got a lot of metcon action this week, so take advantage of a day to turn the music up and lift!

Monday - November 12, 2018

Billy Brown

Roy

5 rounds for time of:

15 Deadlifts

225/155 lbs 20 Box Jumps

24/20 in 25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

I once asked a veteran friend of mine how he scales a hero wod and he looked me dead in the eyes and said "I don't." Today, we're going hard to honor a man who died in our service. No pacing today. And when it hurts, keep going.

This isn’t just a workout today. It’s something more. Go hard.