Then
3 Rounds
10 Push Press 75/53
20 Sumo Deadlift High Pull 75/53
10 Squat clean
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All the barbell wants to do is pull you out of position. Everything you learned about maintaining a good midline, recruiting the right muscles and moving safely can (and will) be sabotaged by the bar. When your tired and you can hardly breath, the bar doesn’t care. If your muscles start to fatigue, the bar doesn’t care. If your mind is telling you the weight is too heavy, the bar doesn’t care. The bar WILL fight to pull you out of position and it WILL try and convince you that you are too weak BUT you know better. You know your stronger and you know you won’t let it win.
Shelbie M. in the middle of “Mcghee”.
WOD
“Nancy”
5 rounds for time,
400m Run
15 Overhead Squats 95#/65#
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Look Ma! No bands! Christine N. and Melissa I. rockin the pull-ups last night.
WOD
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.
Get after this one boys and girls! If you feel comfortable, go a little heavier on the deadlift that usual. Same goes for the box jumps.
“McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs).
Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.
Focus on the form and the weight will come. Spencer M. has been with us for a few months now and although he could move a lot of weight, he restrained himself to focus on the mechanics in the very beginning. Not only does it prevent injury from going too heavy too soon, it also lets your body adjust to the demands of CrossFit. You learn to walk before you can run and you learn to move your own body before you start moving heavy weights. Be patient, the weight will come.
AMRAP in 12
7 Chest to Bar Pullups
14 Unbroken KB Swings 53/35
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“The future is called “perhaps,” which is the only possible thing to call the future. And the only important thing is not to allow that to scare you.” - Tennessee Williams, Orpheus Descending, 1957
If you’ve already read the article We Are Closing Our Doors, you are aware that we are moving to a better location (right down the street). This takes quite a bit of time and causes a little bit of mess. Although it may seem chaotic in the gym, don’t let that throw off your focus. Remember that you come to the gym to Be Better, to focus on yourself and your quality of life through fitness. We know you all are here to work hard, but bear with us for a bit while we prep the new space (and the old one) to help you all achieve your goals. It will surely suit everyone’s needs and give us a lot more room to play. Remember our goal is to make you better and the new facility will be a tool for your success. If you have questions or comments, post below!
- Thanks from the CrossFit Proper Family.
WOD
3 rounds
25 Jumping Squats (Focus on landing position)
50 Alternating Leg Jump Ropes
20 Second Handstand Hold
Then
Back Squat 2-2-2-2-2
*All sets over 75% of 1 RM
Resting 1 minute between sets
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Thank You for the Years of Support. We are Closing Our Doors…
And…opening a new one!
You may have heard the rumors, and they are true. We are closing the doors at our current location and moving into a better space just down the street at 402 Princeland Court, Suite 5.
We have come a long way from our garage gym where we would love to have stayed for convenience sake, but it just became too fun as we grew. Unfortunately, the neighbors didn’t agree with us and someone called Corona PD one day.
Anyway, we look back at that and are thankful. Otherwise, we would never have taken the chance to open this box and meet all the wonderful members we have now. We opened in late summer 2009, have now gone through three additions to the CFP family (including Jenn who may still be in labor as I write this), one on the way (the Kehrs), and a coach that bought a house in Corona to be closer to the box. Yes, crazy…we know.
We are excited about Proper’s future at the new location as it will allow us to do so much more for our members. We have had some growing pains as we started out in Suite 7 to knocking down the wall to expand into Suite 8. The space has never been as functional as it could be. But, at the same time we had never wanted to grow too fast with members that were just in it for a workout. We have built up our member base slowly with quality people such as yourselves, and we owe it to you to provide a better space for phenomenal training.
There’s more in the works…a formalized competition team with additional programming, events, etc.. We hope that you enjoy being a fitter, healthier, better person with the Proper family! Thank you for supporting us into the future!
…And, please pardon our mess as we move and get the new box situated.
WOD
21-15-9
Deadlift
Jump
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THE OC THROWDOWN EXPERIENCE: Why you should compete.
By Carissa Batiller
As most of you know, I competed in the Master’s category at the OC Throwdown this past weekend. I can honestly say that it was a very tough weekend on my body, but mostly on my mind.
It was tough on the body because, I had never done a two-day competition before let alone do three workouts one day, come back the next day and do two. Couple that we having to get up at 6am each morning after not getting much sleep the night before due to nervousness and anticipation, and you have a recipe for a really good test of how well your body will perform and recover.
Did you know that the best part of a deadlift is the face you make?
But, setting the physicality aside, I would have to say the biggest challenge of the weekend was managing the mental aspect of competition.
The first hurdle were the qualifier WODs some months back. Getting my mind wrapped around having to do double-unders for that first qualifier WOD was tough, because as you all know, DU’s aren’t my strength. But, somehow I managed to get through them and get a decent enough score by NOT stopping on the box jumps portion of the WOD. I got no-repped several times by my judge/husband on the 70# jerks for not straightening my knees out completely before starting the next jerk cycle, but even with those hiccups, not stopping to dwell on it, was the key.
The other two qualifier WODs were equally tough. A 105# squat clean is awful when you are only 110#. Again, the key? Keep a pace and don’t stop. Luckily, the third WOD was “all me” with deadlifts, burpees and toes to bar.
So, I ended up in 5th place going into the OC Throwdown Masters category. I was golden, right? Not really. One thing I learned…If you ever qualify for a competition, be afraid, be very, very afraid….
Why?
Because you just showed the competition programmers your strengths. Now it’s time to test your weaknesses…in front of 3000+ people! There will be lights and bleachers, box seats, a big screen. It will be videotaped, photographed. Everyone will see your weaknesses.
And that is a tough thought to overcome.
Couple that with finding out the WODs just half and hour or so before you have to perform, and the pressure mounts. They announced the first WOD at about 8:15am. We broke from the athlete meeting with just 30 minutes to warm-up. In my head, I already thought, “I’m screwed! I’ve done a 115# clean and jerk before but it’s really tough and I haven’t done it in a long time. The last time I must’ve done it was in competition over a year ago.” With that negative thought, I clouded my judgment on how to execute the movement and caused my DNF from the get-go. There is no reason why I should’ve DNF’d that WOD other than I did not believe in myself.
And so, the entire weekend became a battle of the “YES I CAN CARISSA” and the “NO I CAN’T CARISSA.”
Beautiful! BTW, that's your Coach Mike T., if you didn't know.
I developed some weird allergy everytime I was outside hanging out at tent city (Psychological? IDK). I started to freak out about that. Then, WOD 2A came up and I didn’t have the confidence to start at a higher backsquat and deadlift for my CrossFit Totals. Although I was happy with my performance in that WOD, I honestly believe I could’ve done better. When I got to WOD 2B, I was just thinking to myself “Just have fun with this and get as high as you can. You have nothing to lose. You are short and everyone can see that.” What happened? I hit a 33” box jump. Not the best, but pretty darn good for me.
So as the end of the day came closer, I felt more comfortable mentally but more tired physically. I got wrapped up in watching and rooting on Marie and Mike T. There’s something about supporting your team members that just brings positivity to your own performance.
And so, when the Floater WOD came, I gave it my all by NOT stopping. It also helped a bunch to know Marie was next to me and I didn’t want to let her down by stopping. And, I know that she felt the same way. We both finished strong by keeping each other going.
The second day was tough. Getting up was tough. Not knowing what the first WOD was tough. We arrived really early and I went straight inside the hangar to see if I could get any info on the WOD to start warming up. Luckily, the judges were meeting and I saw written on the board “4RFT: 5 HSPU, 10 OVHS (95#/65#), 15 pull-ups.
A panic set in.
I went back to the tent and I described the WOD to Jesse and said, “I don’t know about those HSPU. I’m not good at them and my shoulders are already toast from yesterday.” Needless to say he got pissed off at me. He said, “Why are you thinking that? Get that out of your head or we might as well pack up and go home.” He was right, and so I just shut up and told myself I’ll do the best I can. When the athlete meeting came up and they described the WOD, the Masters were told that we would have 1 abmat under our head. I was thrilled. THAT I CAN DO! I was golden once again.
However, when I walked up to my station at the start of the WOD, I realized that we were actually doing the same thing as the Elite and Advanced, AND we were at a deficit with 45# plates for our hands and an abmat for our head. I thought, “I have never done this before, but what can I do? HAVE FRICKIN’ FUN! THAT’S WHAT!” The lights and music got me going and I had an awesome judge. So, I ended up being able to knock out the five, did my OVHS unbroken and my pull-ups unbroken. I got one hspu in, then…no-rep, no-rep, no-rep. I don’t know how many times I tried before the 6 min cap. I came close so many times but both my feet would come off the wall at the top by centimeters. My judge was a stickler, and I thanked him for it. He did his job. I did not complete the movement standard and that’s on me. Just move on…
Do work Marie!
I had a couple of hours to kill at that point and that meant a couple more hours of torture not knowing the next WOD. In my heart I knew that DU’s would come up. I was just hoping that I could string ‘em well enough to not look a fool in front of 3000 people.
To be honest though, by this point, I was already so beaten down mentally that I could care less. I just let it go and tried to enjoy my time with some of the members at our tent. I put on my snuggie/onesie and took a nap.
When I woke up to find out that the next WOD consisted of 75 DU’s, a modified handstand walk, and GHD sit-ups. I was once again terrified. I went to the athletes tent and hung out with the Masters. I practiced my DU’s and got 20 in a row. “OK, I can do this…”
And so I did. The DU’s weren’t unbroken, but they were pretty darn good. I jumped straight up and down on the same spot every time for fear of hitting the spectators behind me. I kept a rhythm going. I was the slowest, but I felt awesome nonetheless. The GHDs were tough because of my shortness. The GHD was set to the furthest hole and they stacked the plates but took one away from me. I was extending back fully but also had to stretch to reach the plate with the very tip of my middle finger. I could not go as fast as I normally could. But, oh well. Just try not to stop. It is what it is and that’s what I told my judge who appeared to feel sorry for me that they took the plate away.
The weekend was a roller coaster, like a bad relationship. Do I want to compete again?
Heck Yes! I need to compete more! If you are afraid that you aren’t fast enough, strong enough, don’t have the best skill, etc., you should still set your eyes on becoming a competitor. Practice, practice, practice. Get that fear out of your system by going out there. No one is going to be a 100% all-around spectacular CrossFitter unless you’re Rich Froning or Iceland Annie or Kris Clever. As wise man, Jeff Hughes of Orange County CrossFit told me that weekend, “You gotta figure, most people will not win this thing. And you also gotta figure that most people our age aren’t capable of doing what we do. So just have fun and try your best.”
Even though you aren’t a Masters competitor, you can take the same advice. Most people you know would probably never compete let alone try CrossFit. Getting out there and putting yourself to the test is already an accomplishment, and the BEST thing that can happen is you GROW from it TO BECOME BETTER THAN YESTERDAY. KAIZEN! COMPETE!
WOD
30 muscle ups for time.
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SFH Fish Oil – $50 (#1 recommendation for a supplement. Fish oil fights the inflammation in your body aka soreness)
SFH Post Workout Protein – $65 (Taken after the WOD, helps with recovery, if you are sore all the time this will speed up recovery)
WOD
Bottom To Bottom Tabata Squats
Rest 2 Minutes
AMRAP in 5 Minutes
20 Yard Shuttle
5 Burpees
*For the shuttle, there will be two cones set at 10 yards and 20 yards. You will run two the 10 yard mark, turn around to the start, run to the 20 yard mark and back, then perform the burpees. That is one round. Repeat for 5 minutes.
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“Opportunity is as scarce as oxygen; men fairly breathe it and do not know it.” - Doc Sane
Burpee Challenge Day 17
Highlights from the 2011 Games – video [wmv] [mov] [HD mov]
Some, if not most of you know that I am being coached by CJ Martin of CrossFit Invictus. Well this past weekend, I had the opportunity to train with some of the best athletes and coaches in the CrossFit community at the Invictus Training Camp. People like the Mobility WOD Guru Kelly Starett, World Renknown Oly Lifting Coach Mike Burgener, and Gymnastics Phenom Carl Paoli spent the whole weekend with us sharing their knowledge. So what does this mean for you? Anything I learned will be coming to you guys and gals shortly!
WOD
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings 53#/35#
12 Pullups
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WOD
15 minutes to find heavy Clean and Jerk
Then
AMRAP IN 6 Min
Squat Clean & Jerk 165/125
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“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. You playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine as children do. It’s not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others”.
Burpee Challenge Day 13
Announcements:
Last day to contact Christian about the Competiton Team. E-mail him at Christian@crossfitproper.com
Catch us as the OC Throwdown this Saturday & Sunday. Carissa B., Mike T. and Marie C. will be competing! They can use all the cheering and motivation they can get! Buy Tickets Here
Here are Day 1 SCHEDULED HEATS
* They also have a floater WOD to schedule.
*These are full squat. Weight is 75# for Men, 53# for Women.
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“Ability has nothing to do with opportunity.” - Napoleon Bonaparte
Burpee Challenge Day 12
Announcements:
Catch us as the OC Throwdown this Saturday & Sunday. Carissa B., Mike T. and Marie C. will be competing! They can use all the cheering and motivation they can get! Buy Tickets Here
Your biggest competitor is yourself. Although you should never lose sight of that, a group setting is another great way to draw motivation. Use it to your advantage by pushing harder than the person next to you. If you see someone else swinging the kettlebell, use it as a little motivation to keep moving. And if you see someone else taking a long break, don’t be hesitant to motivate them to get going again! When your in the middle of a workout with barely enough oxygen to function, try to muster up the air to give the person next to you a “good job” or “keep pushing”.
Doesn’t this picture remind you of a Superhero group?
WOD
“Annie”
50-40-30-20-10 reps of,
Double-Unders
Sit-Ups
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AMRAP in 10 min
7 KB Swings 53/35,
7 goblet squats
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“Success will never be a big step in the future, success is a small step taken just now.” -Jonatan Mårtensson
Burpee Challenge Day 10
Announcements:
Catch us as the OC Throwdown this Saturday & Sunday. Buy Tickets Here
Proper Competition Team
CrossFit may be about health and fitness, but as most of you know, CrossFit itself is a sport. This competition team is designed for those who would like to compete in the sport of CrossFit. Anyone can be on the Proper Competition Team, but there are a FEW requirements to be able to compete as an athlete for CrossFit Proper.
Proper Atitude – You should be hungry, excited and driven to give 110% of yourself during the WODs and competition. You should be be focused on form before intensity, even in the heat of competition.
Knowledge – You must have proficient knowledge in the points of performance of the 9 Fundamental movements of CrossFit as well as the two oly lifts. You should also have proficient knowledge in the numerous other monostructural, weight lifting and gymnastics movements. Knowledge of how to scale your weights for various WODs is also required. In other words, when you walk into the competition team session, there should be no question as to the movements on the board.
Dedication - CrossFit Proper Competition team will have scheduled competitions that the team will be attending. As a competitor you need to dedicate yourself to these events. There will also be scheduled competition workout sessions that you must attend where we focus on refining movements as well as working out in a competitive environment. Also, there will be skill, strength and endurance work that could be added to your regular WODs the rest of the week.
Respect - Leave your ego at the door. People will beat you and you will beat others, but we are all one being. Constructive criticism is welcome, but respect each individual as an athlete and a person.
Loyalty – There is no “I” in team. The Proper team puts everything into you, so you should put everything into the Proper team.
Goal – The CrossFit Proper Competition Team is designed for those who want to become a competitive athlete in the sport of CrossFit, whether its 1st or 50th place, is up to you.
If you choose to be a part of this team,
You will have the opportunity and responsibility of representing CrossFit Proper.
You will have a chance to set the standards for CrossFit Proper’s future competitors.
Your training will be taken to new heights through accessory work and additional WODs.
You are going to have a great community standing behind you in competition.
You will have tons of fun pushing yourself and exceeding expectations.
Please contact Christian at christian@crossfitproper.com by Friday the 13th, if you are interested in joining.
Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.
“Curiosity will conquer fear even more than bravery will.” - James Stephens, The Crock of Gold
Burpee Challenge Day 9: Get em done!
Announcements:
Saturday & Sunday we will all be at the OC Throwdown. Your coaches Mike T. and Carissa B. plus Marie C. will be competing among the fittest in Southern Cali! Come check it out, it is definitely the premier competition outside of the CrossFit Games to attend.
*We have never done the 2.2.2 rep scheme before. Your goal is to do 2 reps without letting go of the bar, then resting 10 seconds, you repeat it two more times for a total of 6 reps for one set.
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“Doing things is not the same as getting things done.” ~Jared Silver
Burpee Challenge Day 7
I went on a hike last weekend which was very refreshing. It’s called Etiwanda Falls in Rancho Cucamonga. The hike itself was really easy comparing it to a CrossFit WOD. Use the weekend to do something fun, whatever your definition of “fun” is. Go on a hike, a bike ride, go to the beach (since its 70 degrees during the winter in So. Cal) Use your fitness outside the gym and let us know how it went!
Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.
“There are some defeats more triumphant than victories.” ~Michel de Montaigne
Burpee Challenge Day 6: If you still want to join in on the fun, you owe a total of 21!
When you first start CrossFit or working out in general, everything seems heavy. An empty barbell feels like its 100 lbs., kettlebells like the 53# and 70# seem ridiculous and forget about touching the big ol’ tires! Everything is perceived as “heavy”, but as you get fitter in your journey of health and wellness, what you pictured before seems to get lighter and lighter. The other day we were back squatting and some of you were laughing at the thought of your old 1 rep maxes. Although the thought is funny don’t forget where you started because when you aren’t hitting a PR or you have a bad day, look back to what you thought was “heavy” or “too hard”.
Joanna F. flipping the tire!
WOD
400m Run
21-15-9
Overhead Squats 95#/65#
Box Jumps 30″
400m Run
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“When it is dark enough, you can see the stars.” ~Ralph Waldo Emerson
Burpee Challenge Day 5: You owe 9 if you missed yesterday!
“Form Vs. Intensity” with Dave Lipson and Todd Widman – video [wmv] [mov]
Confidence. We all have it. For some it comes natural, for others it’s built upon just like strength and endurance. Sometimes we forget what we are capable of until the moment arises and when it does, believe in yourself. Trust yourself. And if doubt comes knocking, don’t answer it.
WOD
For Time,
1000m Row
50 Burpees
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Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.
“We must embrace pain and burn it as fuel for our journey.” ~Kenji Miyazawa
Burpee Challenge Day 4: If you missed yesterday you owe 7!
The 2012 Reebok CrossFit Games Open starts in Feb: Video.
My Competitive Drive Written by Michael Trinidad
Ever since I have started Crossfit, I have always had the drive to make myself better and more competitive in many ways. But the reason why I believe that I am so competitive is because I work in the Fire Service as a wildland Firefighter. Being a firefighter is an extremely competitive occupation to obtain. It took me over 2 years to finally work for the Fire Department that I had been dreaming of. There is no doubt in my mind that I was going to do whatever it took to get the dream job of a Firefighter. There was no doubt that I was just going to “half ass” my pursuit in getting what I wanted. It was “all or nothing” in my mindset. My relation to competing in the fire service is similar to that of competing in Crossfit.
During my last competition at the Next Level Invitational this past December, my mindset was not as it should be which is to do my best and win. My mindset was just to do the WOD’s at a moderate intensity and go home. Or in better words, finish the WOD’s before time ran out…
Well, this was my mindset prior to each WOD. But as every WOD began, I could not help but go faster than the competitor next to me, lift more weight than the competitor in front of me, finish and beat all the competitors around me. The reason I performed the way I did was because I am so used to the competitive drive that I had trying to get into the fire service. I want to win. No matter what I tell myself, “I want to be the best candidate, I want to be a great firefighter, I want to be the best athlete, I want to be on the podium with the trophy, and I want to be the winner.”
There is always going to be something in the back of my head that will never allow me to perform any workout at a “moderate” pace. My mind and body has been programmed to “give it all you got, or don’t give anything at all.” I do not believe that this is a bad characteristic but something that is extremely beneficial in the competitive sport of Crossfit.
Now I ask you this, what is your drive/influence to Crossfit? Is it competition, health, fitness, or just wanting to have a rockin’ bod like one of your Coaches? (i.e. Rich Smith)
Post your thoughts to the comments!
WOD
Tire Flip
Dog Sled Push
Turkish Getup
Atlas Stone Lift
Man Maker
Then
Back Squat 2-2-2-2-2-2
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Functional Movements have a characteristic in which the output of power moves from the core to extremities. This means that the transfer of energy to move something starts from the biggest muscles and moves outward. Take a movement that you guys and gals will be doing today for example. The thruster’s initial movement is down into a squat. IF done properly, your weight is on your heels as you go down which recruits the bigger muscles like the hamstrings and glutes. As you begin your ascent upwards, the energy transfers from those “bigger” muscles toward your hips, shoulders and arms to press the bar up over head. When done correctly the barbell should build enough force from the squat to pop off your shoulders and into the locked out position over head.
The picture below is of the Last WOD of 2011 at CrossFit Proper.
“One resolution I have made, and try always to keep, is this: To rise above the little things.” ~John Burroughs
100 Day Burpee Challenge Day 2: If you aren’t in on the challenge its not too late! All you owe is 1 burpee from yesterday and 2 for today, for a total of 3. Every day we will increase the number of reps for the burpees that must be performed before the end of the day. This will last for 100 days, so on day 99 you will do 99 burpees and on day 100 you finish the challenge with 100.
WOD
3 Rounds
3 rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
CrossFit In Riverside, Norco, Chino, Chino Hills, Eastvale
Weight Training In Corona / Riverside / Chino Hills / Eastvale / Norco
“Don’t fear failure so much that you refuse to try new things. The saddest summary of a life contains three descriptions: could have, might have, and should have.” – Unknown
Announcements:
Schedule for the New Year Weekend
Sunday – Closed
Monday – 9:30 AM only
If you try signing up online and the class is full go ahead and come on in.
12 Experiences for 2011: December LSD Run
By Carissa Batiller
When I decided to quit smoking back in 2007, I decided to replace the addiction with running. As with 99.9% of people out there, I thought that running would get me fit. So, I started by doing a run/walk down my hill and back up. I eventually built up my mileage to be able to do a 9-mile run from where I live off Green River Rd. in West Corona all the way to the Starbucks on Cajalco in East Corona.
The LSD route for December 31, 2011.
My last 9-mile run to Cajalco must’ve been sometime in January of 2008. Ever since then I’ve wondered how I would hold up on an LSD (long slow distance) run. So, as I’ve procrastinated and have gotten sick this past month, I was faced with the realization on Friday December 30, that I hadn’t “done” my very last experience for 2011. To top it all off, I’m still not over my cold – the runny nose and hacking coughs were still plaguing me. All logic and common sense told me the night before that I should just skip the last experience. But, as those close to me already know, I’m really not known for my logic and common sense.
So, I got up for a LSD run on December 31, stuffy nose and all. Rather than boring you with a narrative for this last experience (afterall, how exciting is running, really??), I just want to list a couple of thoughts that came to me as I ran…
My ankles are tight. Must’ve been those stupid double-unders I was practicing yesterday.
I should’ve brought a foam roller home last night and rolled out before I started on this damn run.
Where’s the sun? (as I criss-cross Green River trying to find the sunny spots on the sidewalks)
How far is Starbucks again? Damn, I don’t remember if it was 6.5 miles or more than that. This sucks. I think I’ve only run a quarter mile.
Who cares if it’s only 6.5 miles. These damn hills make it a 10 mile run! (as I approach Matt S’s house).
Mmm…my ankles hurt. I wonder if Matt and Emily are up. Maybe I can just catch a ride if he’s going to the gym (as I pass Matt S’s house).
That was a dumb thought. Not very “CrossFit” of me to quit now.
Oh cool, there’s an old lady that turned from the corner ahead of me. I’ll go catch her and pass her up.
That’s pretty pathetic that I need someone to catch and pass up, especially an old lady (as I pass the old lady).
Good God, this is boring. I should’ve updated my playlist last night.
My ankles hurt, certain parts of my foot hurts. Mmmm…I must not be Posing right.
Finally! A flat stretch of run.
I need to blow my nose. This mouth-breathing thing is giving me a headache.
Damn! Taco Bell is closed. I can’t go to the restroom and blow my nose.
(As I approach Main St.) Wow, there sure are a lot of people running right now. What a waste of time.
Yeah! Main St. is all down-hill. Some of these houses are creepy (scenes from American Horror Story play through my head).
This is taking way too long. I think I need to do it for time when I am sick-free.
Legs and feet are getting tired….Pose it. Pose it. Pose it.
Weird that I can complete this LSD run but can’t even frickin’ do 5 rounds of that deadlift/hang snatch/overhead squat WOD from the other day. One round at 53# just about killed me from lack of breath. I guess CrossFit is better for Cardio-Respiratory Conditioning than running. I’m not even breathing hard right now and I’m sick!
Coffee!!!
Well, that’s the gist of it. And, how did I hold up? Mmmm…..pretty good considering my breathing wasn’t 100% and I haven’t worked out with any sort of intensity in over a week. I was also able to walk another 2.1 miles to the gym after grabbing my coffee. And, when I got home and checked my mileage on Google maps I found out I actually went a total of 10.7 miles on foot: 8.6 miles running with a 2.1 mile cool down.
Well, that’s it for the 2011 experiences! I highly recommend that you set goals to try new things in 2012. You don’t have to do one a month, just pick a few. Trying new things takes you out of your comfort zone and most of all, fears will be conquered! Believe me.
CrossFit In Riverside, Norco, Chino, Chino Hills, Eastvale
Weight Training In Corona / Riverside / Chino Hills / Eastvale / Norco
“Cheers to a new year and another chance for us to get it right.” ~Oprah Winfrey
Announcements:
Schedule for the New Year Weekend
Sunday – Closed
Monday – 9:30 AM only
If you try signing up online and the class is full go ahead and come on in.
Happy New Year from your Proper Family! Have fun and be safe out there!
You don’t have to be great to start… but you have to start to be great.
WOD
2012
CrossFit In Riverside, Norco, Chino, Chino Hills, Eastvale
Weight Training In Corona / Riverside / Chino Hills / Eastvale / Norco
“Now there are more overweight people in America than average-weight people. So overweight people are now average… which means, you have met your New Year’s resolution.” – Jay Leno
Announcements:
Sunday we are closed for New Years Day! Have a fun and safe Holiday.
Monday we will have one class at 9:30 A.M.
Another Year, Another Diet. Another Year, A New Lifestyle Written By Christian Aguirre
I wanted to bring this subject up to everyone before the New Year and hopefully it can inspire you just a tad bit to put your thoughts into long lasting actions…
Can you believe this year is already over? I can’t. As time flies by, we pass up opportunities of all shapes and sizes without even knowing it. Things like job promotions or long lost friendships or even the best sale of a flat screen T.V. BUT since we’re all here to talk about fitness, our views of opportunity relate to getting faster, stronger and looking better naked.
Think back to the last New Years. How many of you made a New Years resolution and kept it going for maybe a week, or two at best? Chances are we’re all in the same boat! (If you did keep it up I’d love to hear it! So post it to the comments) Instead of reflecting on the past, how about set yourself up for a better future? Since you guys & gals work super hard in the box, I’d like to point something out that almost EVERYONE says, but few really carry out with even though it would be extremely beneficial.
Diet. The four letter word that everyone promises themselves to change. Around this time you read and hear it all over the news and internet “Another Year, Another Diet”. I’m not sure if it’s just me, but when I read that sentence I feel like people are already counting themselves out at the beginning of a New Year! It seems like people are okay with thinking it is just another year behind us and just another diet that is going to lose to the cookies and cupcakes we all love so much. I’m here to tell you that it doesn’t have to be like that. Instead of saying Another Year Another Diet, how about you say Another Year, A New Lifestyle.
It’s simple. “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar”. Obviously you can take small steps onto that path, but you do have to start walking to get there… And if you have trouble with movements, commit to getting better. Do a 100 day burpee challenge. Do 30 Days of Pullups. Row a thousand meters every week! Do something, if not to get better, then to prove to yourself that you can. If you doubt yourself, remember you have a whole community of fit and honest people alongside you. (You can sucker at least one of us into something!)
So when its December 31, 2011 and the clock hits 12:00 A.M., let the ones close to you know you love them and let yourself know that your ready to commit to being better physically and mentally. With the New Year brings new opportunities for an improvement of health and well being through fitness. You have 12 months, 365 days, 8,765.81277 hours, and 525,600 minutes to be a better you.
Whatever excuses you have made, let the New Year be your excuse’s excuse. My motto for 2012 is going to be “Be Better.”
What are your thoughts? Post it to the comments.
Ashley A. front squatting.
WOD
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
1 Rope Climb
You can sub toes through rings if you’d like!
CrossFit In Riverside, Norco, Chino, Chino Hills, EastvaleWeight Training In Corona / Riverside / Chino Hills / Eastvale / NorcoRunning Technique In Corona /
Request Your Complimentary Intro Class Now!
Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.
If you scale the pullups, do them with a band, strict.
Request Your Complimentary Intro Class Now!
Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.
“Begin each day as if it were on purpose. ” ~Author Unknown
Kipping is the action in which we do a majority of our pullups, they also are incorporated in knees to elbows and toes to bar. We break the movement down into a C and a D, which mimic the curves of those letters. Both actions involve quite a bit of midline stability and the closing and opening of your shoulders. When done correctly, the momentum created with your core and hip drive will propel you up to the bar. If your having trouble ask a coach for tips!
Megan K., Katie M. and Kory M. on the pullup bars.
WOD
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.
“Be content to act, and leave the talking to others.” ~Baltasar Gracian
Impressive video from an athlete down the freeway at Orange Coast CrossFit. They are also holding the OC Throwdown on January 14th. We have a couple athletes competing, come show your love for them!
Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.
Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.
Announcements:
Monday (December 26th) there are only TWO classes open.
6:00 P.M.
7:00 P.M.
If you have questions please refer to our online scheduler first, then contact Christian @ 1(951)316-3323 if you have any questions.
The Proper Family wishes you all a Merry Christmas. We hope you have a fun and safe weekend.
Request Your Complimentary Intro Class Now!
Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.
1 Pullup
2 Pistols
3 Box Jumps
4 Situps
5 Kettlebell Swings
6 Wall Balls
7 Toes to Bar
8 Jumping Lunges
9 Pushups
10 Air Squats w/ Plate
11 Dumbbell Snatches
12 Blocks of Burpee Broad Jumps
Request Your Complimentary Intro Class Now!
Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.
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