Tuesday



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A. Every 3 minutes for 5 rounds:

3 Deadlifts @80% +

1. 60s Hollow Hold. 2. 60s Hanging Tuck 3. 60s Hollow Rock. 4. 60s Tuck (parallettes/boxes) 5. 60s Pushup Plank

B. 10 Minute AMRAP":

6 Deadlifts (185/125)

9 HSPU

Nutrition Challenge 2019!

Here’s the deal peeps! A nutrition challenge is a temporary method that serves two purposes: one is to change the current way you are eating (for the better). The idea is to create a catalyst for future healthy habits to take their roots. Two, it is an educational exercise that hopefully teaches the participant more about the connection between their body + mind and the food consumed. This is not intended to be a rapid fat loss plan, or a cleanse, or a magic bullet that will change your life overnight. If you choose to participate, I can promise you will walk away with more nutritional knowledge than you had in January.



There are 2 parts to this year’s Nutrition Challenge. Part One: you will track and limit sugar consumption for 28 days. Below I have a grading system for sugar consumed in the month. The lofty goal is to consume ZERO sugar. However, sugar is so widely used in so many foods there will inevitably be slip ups for even the most dedicated participant. Reading food labels will be paramount in this Part. More on that later.

The second part of the challenge is embarrassingly called “taste the rainbow”. Don’t get your hopes up, I will not be giving prizes for the most skittles eaten (see part 1 of the challenge above). In a given day, your goal will be to eat one whole food* from each of the 6 colors of the rainbow: red, orange, yellow, green, blue, and purple. I will talk more about the specifics of why this is a good practice in a later blog. But for now, trust that this will help create more variety in your diet and cover a broad range of micronutrients as well.

This will also be graded on a scale and the two scores will be combined to create a “super grade” for the month of February.

This Nutrition Challenge is free to all CrossFit Redondo members. There are no prizes at the end except for lessons learned from participating and, hopefully, improved health and wellness over the course of 28 days. I would be happy to answer any questions during Open gym or class hours. I love these challenges because every year I get great questions and have always felt those who dive in with both feet get a tremendous benefit. Good luck, and continue to check the blog for more information!

*eating real foods that come from the earth. Red licorice, for example, would not count for red

Sugar Intake Grade:

0-10g sugar: 100%

11-30g: 90%

31g-50g: 80%

51-70g: 70%

71g-90g: 60%

100g+: 50%







Monday



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A. Every 2 minutes for 5 rounds:

OH Squat

5-4-3-2-1


B. 3 Rounds:

21 Back Squats (95/65)

200m Run

15 Front Squats (95/65)

250m Row

9 OH Squats (95/65)

50 Double Unders


Endurance

Every 12 minutes

1. 1600m Run

2. 3 min Bike, 3 min Ski, 3 min Single Unders

3. 2000m Row


Saturday

Olympic Weightlifting

9am

A. Hang Snatch Ext + High Hang Snatch + 1 OH Squat

6 sets, building to 70%

B. Snatch

2x70, 2x75, 2x80, 2x85, 1x90, 1x90, 1x95%

C. Power Clean + Jerk

3x65, 3x70, 2x75, 2x80, 2x80

10am WOD

Fight Gone Bad Style:

1. Row for Cals

2. HS Pushups

3. Knees to Elbows
4. Wall Balls (20/14)

5. Side Jump over Parallette

McGhee


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.


30 Minute AMRAP:

5 Deadlifts (275/185)

13 Pushups

9 Box Jumps (24/20)

Monday


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A.Every 2 minutes for 5 rounds:

4 OH Squats

B. 18-15-12-9

Pullups

Box Jumps (24/20)

OH Squats (75/55)


Endurance

Long Right Lap

Rest 3 minutes

1200m Run

Rest 3 minutes

Long Left Lap

Rest 3 minutes

1200m Run


Saturday


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9am

A. High Hang Snatch + 2 OH Squats

6 sets, building to 70%

B. Snatch

2x70, 2x75, 2x80, 2x85, 1x90, 1x90

C. Power Clean + Jerk

3x65, 3x70, 2x75, 2x80, 2x80


10am

Every 10 minutes:

1. 800m Run

Max Rep Strict pull-ups until 8 minutes

2. 800m Run

Max Rep

Max Calorie Row until 8 minutes

3. 800m Run

Max Burpees until 8 minutes


Andy


U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.  Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.  Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.


For time, wearing a 20/14-lb. vest:
25 thrusters, 115/75 lb.
50 box jumps, 24/20 in.
75 deadlifts, 115/75 lb.
1.5-mile run
75 deadlifts, 115/75 lb.
50 box jumps, 24/20 in.
25 thrusters, 115/75 lb.

Wednesday 1/2/19


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A. Every 2 minutes for 7 rounds:

Clean

3-3-2-2-1-1-1

B. 4 Rounds:

12 HSPU’s

6 Cleans (135/95)


Two thousand nineteen is a simply a continuation of groundwork laid in 2018, 17, 16 and so on. I am not “anti goals” but let me propose this: let’s do the same things we were doing in 2018, but better.

Every meal, every workout, every movement, every interaction. Let’s make it better than before. If there’s one thing I’ve learned from doing CrossFit for almost 10 years, it’s that small, frequent victories amount to great things. Imagine the consequences of making every hollow hold just a little more tight, the benefits of adding 1 serving of vegetables each day, and the results of stretching for just an additional 10 minutes each day… for the entire year.

So yes, have your goals for 2019. But enjoy the process of improving which has already been established. We at the gym are here to assist you in these improvements. In one year from today we can look back and hopefully say we did get better. And the cycle continues because there is no finish line; just a bunch of crazy souls in Redondo Beach chasing physical excellence!


Rene


Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

“Rene”

7 Rounds:

400m Run

21 Walking Lunges

15 Pullups

9 Burpees

40 Minute CAP

RX is weight vest 20/14

The Chief


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10am Class Tomorrow


“The Chief”

5 Rounds of:

3 minute AMRAP:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.



Saturday

9am

A. Hang Snatch

3x55, 2x60, 2x65, 2x70

B. Snatch

2x70, 2x75, 2x80, (2x85)x2

C. Hang Snatch Ext

5x4 @70%

10am

500 Single Unders

—-

4 Rounds:

12 Thrusters (75/55)

12 Pullups

12 Russian KB Swings (70/53)

——

800m Run

Donny

Schedule Tomorrow:

6am, Noon, 5pm

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

“Donny”

21-15-9-9-15-21 reps, for time of:

Deadlift, 225/155 lbs

Burpee


Thursday 12/27


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Tomorrow’s Schedule:

6am, Noon, 6pm

Fight Gone Bad

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calories

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Monday 12/24


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10am Class Only


“Nancy”

5 Rounds:

400m Run

15 OH Squats (95/65)


Holiday Schedule

Monday 12/24 10am

Tuesday 12/25 NO CLASSES

Wednesday 12/26 6am, Noon, 6pm

Thursday 12/27 6am, Noon, 6pm

Friday 12/28 6am, Noon, 5pm

Saturday 12/29 Normal Schedule

Sunday 12/30 Normal Schedule

Monday 12/31 10am Class

Tuesday 1/1 10am Class