Cari setting up for a 3 rep max

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Level 3 Classes

Starting in February individuals wishing to attend our level 3 classes (5pm & 6pm) will be required to “test in.” This will be done to ensure that proper fitness and movement proficiency be established in order to attend our most physically demanding class times.  Those currently attending these classes will have proper time to work on any area’s that require attention.  Additionally, newly implemented testing measures will coincide with our new 4pm class that will be starting in February.

Details on testing will be coming soon!

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The Paleo Diet in the news: The Washington Post: Paleolithic Diet is so easy, Caveman actually did it

This coming Monday April 27th will be the kick off for our newly opened 6am class.  The class will run on Mondays, Wednesdays, and Fridays and will no doubt be one of our most popular classes times.  The summer heat won’t be able to touch this group of committed crossfiters!  So, if you have been hesitant on starting because you weren’t sure you could get the kids off to school, or ready for work, this is your time to have fun while working your way towards the best shape of your life.  

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Something in the water

First pull-ups and pull-up pr’s (personal records) have been drop’n left and right.  I haven’t been able to catch them all, however, the camera was in hand when sara decided to ditch the band and knock out her first set of real kipping pull-ups. Take a look see.

The clouds parted and the sun poked out just in time for our second “Gym wide workout” .  CrossFit Redding made the trek down and jumped right into the fun.  The excitement of new people brought out an extra dose of effort which produced a hand full of PR’s (personal records) by both groups.  Joey of Crossfit Redding blitzed the workout with a blazing 7:28,  while Skylar (9:46) and Megan (10:20) had the two fastest Rx’d girls times- despite going out a bit to fast while trying to keep up with the big boys!  

If you missed this opportunity to mingle with your fellow crossfiters don’t fret.  Our next workout will be the first part of June.  So train hard, eat well, and get ready to tackle the “Filthy Fifty” next!!!

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Heidi and katie both missed out on our Saturday Helen fun.  However Heidi got to witness the early birth of a healthy, beautiful baby girl. Katie on the other hand tried to meet pukie in an entirely different way-DisneyLand.  

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Anyone else having visions of “Nicole“?

A huge thanks goes out to Mark of United Ironworks in Oroville for our awesome new pull-up bar system.  Yours truly got to pitch in and lay some of the welds that are holding this beast together (don’t worry, my work was thoroughly inspected). Fabricators are some of the most detail oriented people in the world- and Mark was no different.  

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Due to the inordinate amount of people who expressed disappointment with the date presented for our “gym wide workout”, we will be moving the date back one week.  Sorry for the inconvenience.  We will now be enjoying this workout on Saturday March 21st at 4pm.  

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What are your thoughts on the Concept 2 rower? 

If you are partial to the rower then you have demonstrated by your response that you have not been on the rower much!  The impact of a hard rowing effort-for us typically under 1,000 meters-can leave quite an impact.  

Note: The concept 2 monitor is extremely versatile.  One function that we use often is the “pace boat” feature.  This allows the individual rowing to set up a boat that moves at a constant-preset pace.  The goal is to set up the pace boat to ensure that if said boat is beaten you will have completed the row in desired time.  However, the trick is to distinguish between your boat and the “pace boat”.  Crossfit “manimal” Brett made this mistake mid row (couldn’t figure out why he couldn’t catch the lead boat-turns out he was the lead boat) and nearly killed himself…he ended up netting a 3:16 1,000 meter time.  So I guess the mistake ended up working in his favor.  

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Here is a snippet from an interview with David Zava, Ph.D., a biochemist and an experienced breast cancer researcher.  He stated in an interview:

“In studying the literature on soy I found there are about five types of plant chemicals in the soybean that can be toxic to humans if they are not removed by special processing… the fifth antinutrient in soybeans is called a goitrogen. This is a chemical that latches on to iodine, preventing it from absorbing into the body from the gastrointestinal tract. Iodine is needed to make thyroid hormone. Low thyroid function has been associated with poor brain development. Anyone who has been deficient in thyroid hormone understands quite well what impact this can have on normal brain function, especially at a time in life as we grow older and “fuzzy thinking” creeps into our vocabulary.”

Interestingly a few years ago my wife’s grandfather was having episodes of early onset dementia. The doctors examined his diet and found his soy intake to be extremely high.  They immediately ordered him off of soy.  Shortly after the change his memory and mental acuity  returned to normal.   

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