WOD: Focus on form and continuous work - 3 rounds - 2 minutes rest in between rounds
1 minute stations:
Kip Pullup
Kettlebell Swing
Air Squat
Then, 1 lap around the gym.
Good job everyone!
Sunday, February 28, 2010
Friday, February 26, 2010
SATURDAY FEB 27 WOD UPDATE
We will hold this Saturday's WOD at our rainy day location at the LSU Christian Student Center Gym. Please Email me and let us know if you can make it. SORRY FOR THE LATE NOTICE.
Hope to see you there!
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Hope to see you there!
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Wednesday, February 24, 2010
We're Growing in March
Starting in the middle of March, we will be expanding our program, offering more workouts throughout the week. If you are interested in joining us, Email Red Stick CrossFit to set up a FREE INTRO SESSION.
February 27 8:00am WOD Info
Pending Weather... This week we will meet at Independence Park at the parking lot closest to Independence and Lobdell at 8:00am. Please be there a few minutes early so we can start on time. Email me as soon as you know if you can make it.
It may be muddy because of Friday night weather, so bring a towel. "God made dirt... dirt don't hurt" - even if it gets under your fingernails, ladies.
Be sure you subscribe to our blog for any updates. See you there!
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It may be muddy because of Friday night weather, so bring a towel. "God made dirt... dirt don't hurt" - even if it gets under your fingernails, ladies.
Be sure you subscribe to our blog for any updates. See you there!
View Larger Map
Sunday, February 21, 2010
Feb 20 WOD Results
WOD
As many rounds in 12 minutes
In teams of 2
Deadlift (tire flip)
Box Jump
While teammate 1 completes 10 tire flips at the bottom of the hill, teammate 2 does box jumps on the top of the hill. Teammate 1 runs up the hill to the box jump station and teammate 2 runs down to complete 10 tire flips. A round is complete when teammate 1 gets back to the tire flip station.
Congratulations Marshall and Chuck, you won by half a round!
As many rounds in 12 minutes
In teams of 2
Deadlift (tire flip)
Box Jump
While teammate 1 completes 10 tire flips at the bottom of the hill, teammate 2 does box jumps on the top of the hill. Teammate 1 runs up the hill to the box jump station and teammate 2 runs down to complete 10 tire flips. A round is complete when teammate 1 gets back to the tire flip station.
Congratulations Marshall and Chuck, you won by half a round!
Wednesday, February 17, 2010
Sorry for the lack of blogging lately. Recent events have made blogging about recipes a little more challenging. However, I think the appetite is starting to come back. The above is a picture of another future CrossFitter, our 1-year old's baby brother or sister at 8.5 weeks (due on September 25). Please keep baby in your thoughts and prayers.
And remember, there are experts out there that say CrossFit and Paleo make a woman fertile. We now believe this to be true!
The Tower
Check go to www.redstickcrossfit.com to check out our new firefighter WOD video, The Tower, featuring Lance King, Red Stick CrossFit and Jeff Gorumba, Oceanside CrossFit.
February 20 WOD 8:00am Highland Rd Park
This week's WOD will be held at Highland Road Park. We will meet at the big parking lot on the hill, closest to Highland Rd. Please be there a few minutes early so we can start on time. Be sure to check back on Friday for any changes. Please Email me and let us know if you can make it.
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We will be outside, so dress appropriately. You may want to bring a towel or a mat because the ground will probably be wet so early in the morning.
Hope to see you there!
View Larger Map
We will be outside, so dress appropriately. You may want to bring a towel or a mat because the ground will probably be wet so early in the morning.
Hope to see you there!
Saturday, February 13, 2010
February 13 WOD Results
WOD:
21-15-9
50 meter run (x3 - before you begin and between each round)
Wallball (10lb, 15lb)
Burpee
Congratulations Ron, Chuck, Amanda and Matt on a great WOD!
21-15-9
50 meter run (x3 - before you begin and between each round)
Wallball (10lb, 15lb)
Burpee
Congratulations Ron, Chuck, Amanda and Matt on a great WOD!
Thursday, February 11, 2010
Feb 13 WOD Rainy Day Location
We will hold this Saturday's WOD at our rainy day location at the LSU Christian Student Center Gym. Please Email me and let us know if you can make it.
Hope to see you there!
View Larger Map
Hope to see you there!
View Larger Map
Monday, February 8, 2010
Cauliflower and Ground Beef
Ingredients:
1 Bellpepper
1 head of cauliflower
1 onion
4-5 cloves of garlic
1 lb of grassfed groundbeef
Salt, Pepper, Paprika to taste
Olive oil
Prep (about 30 minutes):
Heat olive oil slowly and add diced onion and garlic. Chop cauliflower finely. Add cauliflower and chopped bellpeppper. Turn heat to Medium high and stir regularly. When veggies are almost to desired tenderness, add meat: salt/pepper/paprika to taste.
Stir until meat is browned. Turn off, let steep in own juices for atleast 5 minutes.
Serves 2-4:
Hot and in bowls.
1 Bellpepper
1 head of cauliflower
1 onion
4-5 cloves of garlic
1 lb of grassfed groundbeef
Salt, Pepper, Paprika to taste
Olive oil
Prep (about 30 minutes):
Heat olive oil slowly and add diced onion and garlic. Chop cauliflower finely. Add cauliflower and chopped bellpeppper. Turn heat to Medium high and stir regularly. When veggies are almost to desired tenderness, add meat: salt/pepper/paprika to taste.
Stir until meat is browned. Turn off, let steep in own juices for atleast 5 minutes.
Serves 2-4:
Hot and in bowls.
Sunday, February 7, 2010
Saturday Feb 6 WOD
Congratulations Ladies and Jaylen - y'all didn't give up and took the lead!
WOD
As many rounds in 12 minutes. Teams of 3.
Stations:
Sledge Hammer (8lb men, 6lb women, baseball bat kids)
Body Rows
Running
Teammate 1 starts at sledgehammer station
Teammate 2 starts at sledgehammer station
Teammate 3 starts at body rows
Teammate 1 runs down hill and 300meters to the body row station.
Teammate 2 swings the sledgehammer at a tire - rotating arms so they each benefit from the workout.
Teammate 3 completes body rows until teammate 1 arrives at the body row station.
Then, teammate 3 runs up hill to the sledgehammer station. And teammate 2 begins to run.
A round is complete when teammate 1 arrives back at the running station.
WOD
As many rounds in 12 minutes. Teams of 3.
Stations:
Sledge Hammer (8lb men, 6lb women, baseball bat kids)
Body Rows
Running
Teammate 1 starts at sledgehammer station
Teammate 2 starts at sledgehammer station
Teammate 3 starts at body rows
Teammate 1 runs down hill and 300meters to the body row station.
Teammate 2 swings the sledgehammer at a tire - rotating arms so they each benefit from the workout.
Teammate 3 completes body rows until teammate 1 arrives at the body row station.
Then, teammate 3 runs up hill to the sledgehammer station. And teammate 2 begins to run.
A round is complete when teammate 1 arrives back at the running station.
Friday, February 5, 2010
Squat Steps
It may be a good idea to review the Squat. Please Email me to let us know if you are going to be there tomorrow, so we can bring the necessary equipment.
Step 1
Feet slightly wider than the shoulder-width. Plant feet firmly, with your weight on your heels to prevent yourself from rolling up onto the balls of your feet. This is why minimalist shoes are so important. Most atheletic shoes have a thicker heel, forcing you to your toes.
Step 2
Place arms straight out in front of your chest for counter balance.
Step 3
To get into the squat, bring your hips back below your kneecap in a straight line. You do this by slightly bending both knees so they come out slightly over the top of your feet- don't let your knees get too far infront of feet.
Step 4
Keep a straight back - it should start to curve under once you reach the base of your squat. The chest should remain in a vertical position.
Step 5
Look straight ahead in line with the horizon. It may help to look to a fixed location.
Step 6
Stand back up straight with the knees slightly bent as you come up out of the squat position. Make sure your hip is fully extended ("explosive hip"). To watch a demonstration, go to the 4th link under Exercises and Demos at CrossFit's main site.
Step 1
Feet slightly wider than the shoulder-width. Plant feet firmly, with your weight on your heels to prevent yourself from rolling up onto the balls of your feet. This is why minimalist shoes are so important. Most atheletic shoes have a thicker heel, forcing you to your toes.
Step 2
Place arms straight out in front of your chest for counter balance.
Step 3
To get into the squat, bring your hips back below your kneecap in a straight line. You do this by slightly bending both knees so they come out slightly over the top of your feet- don't let your knees get too far infront of feet.
Step 4
Keep a straight back - it should start to curve under once you reach the base of your squat. The chest should remain in a vertical position.
Step 5
Look straight ahead in line with the horizon. It may help to look to a fixed location.
Step 6
Stand back up straight with the knees slightly bent as you come up out of the squat position. Make sure your hip is fully extended ("explosive hip"). To watch a demonstration, go to the 4th link under Exercises and Demos at CrossFit's main site.
Tuesday, February 2, 2010
Saturday - Feb 6 WOD 8:00am
This week's WOD will be held at Highland Road Park. We will meet at the big parking lot on the hill, closest to Highland Rd. Please be there a few minutes early so we can start on time. Be sure to check back on Friday for any changes. Our comments are still acting up, so please Email me and let us know if you can make it.
Hope to see you there!
View Larger Map
Hope to see you there!
View Larger Map
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