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Redstone Update!

Rogue Raffle!

We will be raffling off a $100 Rogue gift card. Do you want a chance to win? Write us a review on Google, Facebook, Yelp and Nextdoor to have your name entered into the drawing. A Google review is worth 2 entries and the others are worth 1. That means you have 5 chances to win the gift card if you write on all 4 platforms. We will announce the winner on August 31st. Happy reviewing!

Update!!!Saturday Partner WOD Schedule:

During our 6 week challenge, there will not be 10am classes held as these are reserved for the challenge class. We will host 9am partner WODS.

August Gym Challenge:

This month we are challenging everyone to eat 800g of fruits and veggies everyday in August. The key is that you can weigh the item as a standalone or unprocessed item. It does not matter if the item is cooked, canned, frozen, or fresh.
*Dried fruits/vegetables and juices do not count towards the total.
-For tracking points for this challenge we will use SugarWOD, there will be a checkbox everyday where you can check on the days you hit your goal.
-You will receive 2 points for everyday you hit your goal of 800g of fruits and veggies
-You will receive 1 point for every class you attend at RCF
-Prizes for accumulating the most points in August

SugarWOD:

We are rolling out an exciting new tool to help you track your workouts! Download SugarWOD to log results, prepare for the WOD, and encourage your fellow athletes. Both Android and iOS apps are available. Find the app in the App Store, Google Play or download at https://www.sugarwod.com/get-started. Once you download the app on your phone you will be asked to create a quick profile and then you will need to join Redstone CrossFit as your box. There is a gym password which is: livelifewell Please let us know if you need help with the set up or using the app. It is very user friendly and fun to use!

Q Man Classic 5K on August 18th:

We will not be holding a partner WOD this Saturday August 18th as we invite you to join us for the 9th Annual Q-Man Classic 5K Run. This run is a memorial run in honor of Quinton Sanford. Quinton was a student at Highlands Ranch High School and an active member of the Cross Country Team. Q-Man, despite his struggle with autism, showed perseverance and dedication to all things HRHS. Quinton’s passion, positive attitude, and love for all aspects of life are qualities we believe our entire community should emulate.

All proceeds will go to Autism Speaks and the Q-Man Scholarship for Cross Country.
Registration information can be found here.

Fantasy Football Draft:

The fantasy football draft will be Sunday August 26th at 1 pm at Max Taps. Even if you’re not participating in the draft, feel free to come hang out and enjoy a relaxing Sunday afternoon on Max Taps awesome patio.

Ladies Brunch September 9th:

The next ladies brunch event will be at Grande Station a Social bistro located on Main street in downtown Littleton on September 9th at 10:30.We hope to see you there!

Smooth Rowing Seminar:

Are you interested in learning more about rowing or becoming a better rower? We will be hosting a rowing seminar with coach/owner of Smooth Rowing, Aaron Varcasio. The seminar will be held October 27th from 10:00 am – 12:00 pm. There are only 10 spots available so please sign up as soon as possible. Have any questions? See a coach for more details.

Veterans Day and Chili Cook-off:

This year we will be honoring all who have served on Saturday November 10th. We will also be hosting our first chili cook-off! Are you interested in showing off your pot of chili? Sign-up for an entry today!

Sweatshirt Pre-Order:

We are doing pre-orders for our new hoodies! The pre-order form is hanging on the blackboard at the gym. Order deadline is August 31st at 5 pm.

Summer, Summer, Summertime!

JULY CHALLENGE!

June flew by and we have moved right into July. With that brings a new challenge-plank holds! Before or after class be sure to accumulate some time on those plank holds. Are you wondering how many minutes, hours or even days (insert shocked face here) that we’re working towards? Ask a coach!

July 4th Hours

We will have open gym from 8am-10am with the option to jump in on a class at 9 am. If you’re around drop in to get some work done.

Park WOD July 7th

We will hold our first park WOD of the season on July 7th. Get outside for a fun workout with us at Redstone Park starting at 8 am!

Paddle Boarding

8 boards remaining!!! Join us for our 3rd trip to the Gravel Pond located inside Chatfield State Park! We will meet at 10:00 am sharp to sign waivers, get gear, and go over basic paddle instruction with 5280 Paddle Sports. The cost is $30 and we have the board rentals for 2 hours. RSVP as soon as possible as we will only have access to 20 boards!

Ladies Brunch

Join some amazing Redstone ladies outside of the box for brunch on August 5th at 10:30! We will be meeting at Linger  in downtown Denver for delicious treats and beverages.

Comps, Comps and more Comps

There are a lot of CrossFit competitions in the near future! Here are some we would suggest participating in! Granite Games Throwdown (August 18) in Wheatridge, Femme Royale (September 8th) CrossFit Verve, Battle at the Rock (September 16) at CrossFit Castle Rock, Girls Gone RX (September 22) at Backcountry in Highlands Ranch and Festivus (October 13) at CrossFit Loop in Castle Rock.

Oly Technique

Our Oly Technique program has ended! We had some amazing PRs over the course of the program and couldn’t be more proud of the handwork the 6 athletes put in. We will hold a second class soon. Stay tuned for the announcement and details!

STRENGTH.IN.COMMUNITY

Summer is here!

 

2nd Annual Battle of the Boxes

We had a BLAST at our 2nd Annual Battle of the boxes! We had some new gyms in the area join in on the fun as well as some who came back to throw down a second time. We look forward to growing this competition and sharing the experience with our CrossFit community and we have already started brainstorming on how we can make next year even better. Thank you to everyone who volunteered!!! We would not have been able to have a successful event without you.

June Challenge

We are nearing the end of our June rope climb challenge. Get those rope climbs in this week to reach our goal of 300 rope climbs in one month!

4th of July

We will have Open gym from 8 am-10 am and will have one class from 9 am-10 am. If you’re around, come on in for some fun!

Paddle Boarding

Join us for our 3rd trip to the Gravel Pond located inside Chatfield State Park on July 21st! We will meet at 10:00 am sharp to sign waivers, get gear, and go over basic paddle instruction with 5280 Paddle Sports. The cost is $30 and we have the board rentals for 2 hours. RSVP as soon as possible as we will only have access to 20 boards. See the below map for where the gravel pond is located. Where you turn into gravel pond, be sure to take the dirt road all the way to the back.

Shirts

We received some requests for new shirts and are happy to announce that an order is under way!

STRENGTH.IN.COMMUNITY

Happy Memorial Day Weekend

We hope everyone had a safe and enjoyable Memorial Day weekend. Lets not forget what this weekend is all about as we honor the fallen men and women.

Gym Bike Ride

Join us on June 2nd at 9:00 am to bike 10 miles! We will meet at Reynolds Landing on Santa Fe, located behind Breckenridge Brewery. We will 5 ride miles north and turn around to head back with the option to stop at St. Patricks brewery for a beverage and some lawn games. Don’t let the distance scare you! This is a fun, easy ride.

2nd Annual Battle of the Boxes

On June 23rd we will battle it out with our local CrossFit community with one partner style WOD. Pick a partner of your choice that will be in the same division (RX or Scaled) and M/M or F/F with a cost of $50/team. Shirts will be available for purchase for $25 a piece. Redstone will be providing breakfast items such as burritos, kodiak cakes and bananas. Warm-ups will be self led so be sure to come at least 15 minutes before your heat time to get in the prescribed warm-up. Important date reminders for this event:

June 1st: T-shirt pre-order deadline and payment due to Redstone

JUNE 15th: Registration and payment deadline for the WOD due to Redstone 

Wondering what the workout is going to be? Here are some of the movements you can expect to see:

RX:

Running

Pull-Ups

Box Jump Overs

Rope Climbs

Clean

Jerks

Deadlift

Wallball

+1 surprise movement

SCALED:

Running

Ring Rows

Box Step-Overs

Rope Pull-Ups

Clean

Deadlift

Medball Front Squats

+1 surprise movement

Here is a preview of the shirts and tank tops:

Paddle Boarding

Join us for our 3rd trip to the Gravel Pond located inside Chatfield State Park! We will meet at 10:00 am sharp to sign waivers, get gear, and go over basic paddle instruction with 5280 Paddle Sports. The cost is $30 and we have the board rentals for 2 hours. RSVP as soon as possible as we will only have access to 20 boards.

STRENGTH.IN.COMMUNITY

May 20th 2018: Redstone Update

Mens Only Disc Golf Event:

The mens Disc Golf event was a blast! We enjoyed getting out of the gym with the boys. Thanks to Max Taps for having us over after. We’re looking forward to the next one!

MURPH!

Memorial Day is next weekend which means it is Murph time! Please RSVP for a heat time in Zen Planner (heats are updated for Saturday in the app) and on the sign-up sheet at the gym. We will have some snacks as well for refueling post WOD. Feel free to bring spectators by to watch this amazing workout as we honor Lt. Michael P. Murphy!

Gym Bike Ride

Join us on June 2nd at 11:00 am to bike 10 miles! We will meet at Reynolds Landing on Santa Fe, located behind Breckenridge Brewery. We will 5 ride miles north and turn around to head back with the option to stop at St. Patricks brewery for a beverage and some lawn games. Don’t let the distance scare you! This is a fun, easy ride.

2nd Annual Battle of the Boxes

On June 23rd we will battle it out with our local CrossFit community with one partner style WOD. Pick a partner of your choice that will be in the same division (RX or Scaled) and M/M or F/F with a cost of $50/team. Shirts will be available for purchase for $25 a piece. Redstone will be providing breakfast items such as burritos, kodiak cakes and bananas. Warm-ups will be self led so be sure to come at least 15 minutes before your heat time to get in the prescribed warm-up. Important date reminders for this event:

June 1st: T-shirt pre-order deadline and payment due to Redstone

JUNE 15th: Registration and payment deadline for the WOD due to Redstone 

Wondering what the workout is going to be? Here are some of the movements you can expect to see:

RX:

Running

Pull-Ups

Box Jump Overs

Rope Climbs

Clean

Jerks

Deadlift

Wallball

+1 surprise movement

SCALED:

Running

Ring Rows

Box Step-Overs

Rope Pull-Ups

Clean

Deadlift

Medball Front Squats

+1 surprise movement

Here is a preview of the shirts and tank tops:

Paddle Boarding

Join us for our 3rd trip to the Gravel Pond located inside Chatfield State Park! We will meet at 10:00 am sharp to sign waivers, get gear, and go over basic paddle instruction with 5280 Paddle Sports. The cost is $30 and we have the board rentals for 2 hours. RSVP as soon as possible as we will only have access to 20 boards.

 

STRENGTH.IN.COMMUNITY

CROSSFIT AND CHIROPRACTIC

10 Things you need to know about Chiropractic :

1. Pain is the last symptom of dysfunction.

A patient’s back is often restricted or unstable for months or years before it presents as a problem and they arrive at a chiropractic clinic. Also, the absence of pain does not neccessarily mean health! While medication may be needed, if you take a pill and the pain goes away, the dysfunction that caused it is still usually there. Muscle, ligament and joint injuries often occur as a result of long-term biomechanical dysfunction, sometimes from past injuries, making the area more susceptible to future injury.

2. Athletes use chiropractors to stay well and perform better, not just for the occasional injury.

Athletes choose chiropractors because we are movement specialists. Chiropractors were spotted all over the Olympic coverage last year, and top athletes such as Michael Jordan, Tiger Woods, Michael Phelps, Tom Brady, Evander Holyfield, and Arnold Schwarzenegger have all been proud patients of chiropractors. These days it’s far more common than not for major athletes and sports teams to keep chiropractors nearby to help prevent injuries, speed injury recovery, improve balance and coordination, and give them that competitive edge.

3. The body does not perform as a cluster of separate mechanisms, but rather a cascade of events that all starts with proper control by the nervous system.

The nerves that travel through and control every function of your body originate at the spinal cord, therefore their transmission may be disrupted if the joints of the surrounding spinal column are not moving properly. This disruption in biomechanical integrity combined with altered physiological function is what chiropractors call a subluxation. Below is a chart that illustrates the relationship of the spinal nerves exiting the vertebra branching off to the various organ systems. You can see why it is not uncommon for a chiropractor to treat a patient with mid-back pain who also suffers from irritable bowel system,  or a patient with an upper back fixation and acid reflux.

4. Doctors don’t do the healing.

Sorry to disappoint you, but a chiropractor will never ‘fix’ your back. What we are able to do is restore proper motion in the joints, which relieves tension on the nerves and muscles and allows your body to do the healing that it is inherently designed to do. We assess to find which spinal levels are causing the disfunction, and we adjust it to restore proper nerve flow so the nervous system may work as efficiently and effectively as possible.

5. Chiropractic is for all ages.

Many seniors aren’t aware of the benefits of chiropractic care which can help them not only with pain relief, but also increase range of motion, balance and coordination, and decrease joint degeneration. There’s no patient too young for chiropractic either! Chiropractors check infants moments after birth for misalignments of the upper vertebrae that may occur as a result of the birth process. In addition to supporting overall health and well-being, parents also take their children to chiropractors to encourage healthy brain and nervous system development, to assist with colic, asthma, allergies, bed-wetting and sleeping problems, and to assist with behavioral disorders.

6. We know about more than your backbone!

This surprises many people who had no idea that chiropractors are trained to give advice on nutrition, fitness, ergonomics and lifestyle, screen for conditions unrelated to the musculoskeletal system and refer out to other practitioners when necessary. Chiropractors are also able to complete specialties in other areas such as pediatrics, sports rehabilitation, neurology, clinical nutrition, and addictions and compulsive disorders.

7. Successful chiropractic patients accept responsibility.

In most cases, one doesn’t acquire back pain over night, and it’s not going to go away over night. If a weak core from years of sitting at your desk is to blame for the additional stress on your joints, I would definately expect an adjustment to provide relief, but once the condition is no longer exacerbated, I would most definitely prescribe some exercises for you to do at home. I might also suggest we evaluate your nutrition if I suspect an inflammatory diet may be wiring you for pain. Its up to you as the patient to take this advice on board and try to make the neccessary changes.

8. Chiropractic may help you get sick less.

Studies have indicated that adjustments consistently reduce the production of pro-inflammatory mediators associated with tissue damage and pain, and may also enhance the production of immunoregulatory complexes important for healthy immune system defense. As far back as the deadly flu pandemic of 1917-1918, chiropractors noticed that their patients seemed to have fewer fatalities than among the general population and were able to publish their work in an osteopathic journal since no scholarly journals were accepting chiropractic data. The estimated death rate among patients of conventional medical care in the U.S. was estimated at 5 to 6 percent while the fatality rate among influenza cases receiving spinal adjustments was estimated at 0.25%.

9. “I heard I’ll have to go forever” is a myth.

You may want to go to your chiropractor forever once you’ve started because you didn’t realize how great getting adjusted is, but your doctor won’t expect you to come for continuous care without symptoms. Generally, if you come in with pain, once you’ve been treated for your initial complaint, you’ll be scheduled for a few more appointments to make sure proper motion is being maintained, then it will be recommended you return occasionally to be checked just like you would go to the dentist to get checked for tartar buildup and cavities. Of course, many people still choose to see their chiropractor monthly for wellness or maintenance care.

10. Adjustments don’t hurt.

There is no bone snapping or warrior-style pulling heads off spinal columns! The neck adjustment some chiropractors use causes anticipation for many new patients, but is actually much more gentle than they imagined, and involves a quick, direct thrust to a specific spinal bone. The sound an adjustment makes is called a cavitation and is only space being created within the joint causing gasses to be released from the joint capsule, which creates the popping or cracking noise. Also, chiropractic adjustments will not wear out your joints, as some imagine because they have been warned not to “crack their knuckles” for this reason in the past. Adjustments, unlike “knuckle cracking” or having your friend stomp on you while you lay on the carpet, are applied specifically to improve the motion of your joints and limit the small dysfunctions that over time can lead to arthritis. Most people after an adjustment describe the feeling as being “lighter”, having greater ease in moving the body, and being able to stand up taller.

HTTP://CROSSFITNORDEAST.COM/CROSSFITANDCHIROPRACTIC/

THE ‘THIRD WORLD’ SQUAT: CAN HOLDING THIS POSITION DAILY UNLOCK ELITE ATHLETIC PERFORMANCE?

This is a great ARTICLE AND VIDEO about the “Deep Bodyweight Squat” courtesy of Stack.com. Here is a small excerpt:

“You work your butt off. You run hard, you lift hard, you train hard. You eat right. You sleep right. But what if I told you that no matter how hard you work, you can’t possibly reach your full potential until you master one exercise? And this exercise looks deceptively simple—it requires no weight and no equipment. Toddlers can make it look like a piece of cake.”
“Essentially, if you’re only training the top range of motion of your Squat, you’re only training half of the motor patterns. Weller says, “When it comes time to get that extra range of motion, on the field, on the court, in the gym, wherever, you’re going to have to break positioning. So if when you squat deeply you have to roll your knees or your ankles or do whatever weird thing, you’re training your body to do that. So now you’re training for dysfunction in mobility.” Quite simply, if you practice this position off the field, your body will be ready for it on the field.”
Author: Brandon Hall

Also check out this ARTICLE from the Huffington Post about the benefits of deep squats. Get after that full range of motion HRCF!!! Here is a small excerpt:

“Some people will naturally have better mobility and stability than others. That’s why there’s no one-size-fits-all approach to strength training, and why for some of us deep squats aren’t on the table. Nonetheless, they’re worth aiming for: Deep squats are an incredibly valuable tool to build strength and lose body fat, and the steps we’ve outlined are holistic — better mobility, posture, strength and flexibility will benefit every aspect of your fitness.”
Author: Nick English