“Pupukahi i’ holomua” Unite to move forward – Hawaiian Proverb
Outrigger Paddling.
No WODs scheduled today. Sorry for the late notice as we’ve been unsure about paddling because of the rainy weather.
We are going to Newport Beach for paddling lessons with Nick. We are meeting at 8am at our house off of Green River, if you are interested contact Christian at 951.316.3323 (text or call). We’re going to carpool/caravan since it’s our first time going there. Forecast is cloudy but no rain (cross your fingers!)
If you can’t carpool/caravan with us, here’s the address: 1901 Bayside Drive, Newport Beach or visit their webiste for directions: http://www.offshoreoutrigger.com/
Also, Superbowl Sunday party at Vanessa’s house in the afternoon!
“Success is a ladder you cannot climb with your hands in your pockets.” - American Proverb
Scott B found a sweet video.
WOD
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
To scale the inverted hang we will sub them for hollow rocks!
“Effort is only effort when it begins to hurt.” - José Ortega y Gassett
So I came across the quote above by José Ortega y Gassett and question that statement. Does anything pertaining to fitness and getting stronger have to hurt or be uncomfortable? Do results only come from blood, sweat and tears?
Share your experiences! Discuss!!
Whose this buff guy?!?! Rich is in the perfect ending position of the Kettlebell swing. The KB should be directly overhead and straight in the air with arms fully locked.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat…
These should be ALL OUT EFFORTS! Thats why you get a 1 minute rest.
*Rest 1 minute between rounds.
Record all your scores on paper
ONLY write your best and worst time on the whiteboard.
“Sweat is the cologne of accomplishment.” - Heywood Hale Broun
Announcements: This Saturday we are going on a hike up Skyline. There will be no WOD at 9 A.M. Come join us! Bring your family and friends to enjoy a day out of the box. More info coming throughout the week!
Also Make sure to bring a sweater/sweatshirt. It still gets chilly at night and you do not want to be caught in the cold after a sweaty workout! Take care of your bodies and stay warm!
WOD
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Start early and begin raising the bar throughout the day. - Bruce Jenner
MEET US AT CESAR CHAVEZ ELEMENTARY FOR GRIFF
9AM SHARP!
1150 Paseo Grande, Corona, CA
From 91 Freeway, Exit Maple/6th Street and head south (towards the mountain). Make a right at Paseo Grande. Keep driving up Paseo Grande and you will see Cesar Chavez Elementary on your right side. Call or text Christian if you get lost.
“A hundred times every day I remind myself that my inner and outer life depend on the labors of other men, living and dead, and that I must exert myself in order to give in the same measure as I have received and am still receiving.” - Albert Einstein
Erika has her dog to cheer her on throughout the WODS.
WOD
20 minutes to find your 1 rep max Back Squat.
Then
32-21-18-10 reps of Double Unders
In between every set of Double Unders perform 1 Round of Cindy (5 Pullups, 10 Pushups, 15 Squats)
In most cases, the word infectious may lend an immediate reaction—perhaps one of negative connotation. An infectious illness…an infectiousdisease. It pleads to “stay away” or “keep your distance”. Not in this case.
Think back to before you started CrossFitting. Seriously…take a few moments and visualize what you used to do. How did you feel? Who was with you? What did you take away from your workout? Okay, now erase all of those thoughts and visualize what you do now. Answer the same questions. Are they different? They most certainly are, aren’t they? You were infected—infected with the CrossFit bug.
Some may consider us strange; they even may consider us ridiculous and melodramatic at times. Worry not my friends…it is just the infection. Are you prepared to accept something you may consider preposterous? There may not be a cure to this infectious thing we call CrossFit. That’s okay.
Infectious. CrossFit is infectious. Never before have we seen a program that pierces one’s mind, body, and heart such as CrossFit has. Once you acquire the infection, you are lost. Lost in the world of functional fitness, unyielding community support, and the tireless drive for excellence. And not just in the gym—the infection transcends the boundaries of the box. It reaches previously unfathomable levels of confidence, consciousness, and calling.
“Put your heart, mind, intellect and soul even to your smallest acts. This is the secret of success. ” – Swami Sivananda
Getting a pullup is possible! It is just practice! Ask anyone in the gym who has their pullups, all it takes is repetition and dedication. If you have any helpful tips lets hear them! What do you imagine when doing the motion of a pullup?Post it to the comments!
Katie M. working on those pullups! Sweet!!
WOD
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
No one understands that you have given everything. You must give more. ~Antonio Porchia
WOD
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do a strict pullup straight from a burpee, use a bumper plate to give you a little extra height.
Check out these chicks smashing the burpee pull-ups. Impressive and beautiful.
“I’ve got a theory that if you give 100 percent all of the time, somehow things will work out in the end.” - Larry Bird
Announcements: Boxing Classes are cancelled for this week.
Handstands are uncomfortable and don’t come naturally to most people. The thought of being upside down is kind of wacky and childish, but it is something that you should overcome and work hard to become comfortable at. It is no different than trying to back squat 200# or doing the 24″ box jumps. Watch out for them as skill work or in the warm ups!
What is a movement that makes you super uncomfortable? It could be as simple as jump roping or as awkward as handstands. Post it to the comments!
“Hard work has made it easy. That is my secret. That is why I win.” – Nadia Comaneci
Like I said in the last post, there is no magic pill to get into shape. Sweat and dedication is all that you need. Just those two things are very hars to ask for, but those who commit and push themselves to row a 5k or do 250 squats are doing it to get stronger, faster and be happier. This man pictured below has proven it, both in his attitude and his work ethic. He has made a drastic change in his life and everyone in the gym is extremely proud of him.
So if you see Mark Smith tomorrow, wish him a happy birthday!
WOD
Mark’s b-day WOD! You didn’t think we were going to forget to make up a good one did you?
“A good laugh and a long sleep are the best cures in the doctor’s book.” - Irish Proverb
Get in shape without going to CrossFit! Wait a minute! What?! Sorry folks, there is no magic shoes that will get you fit. Elite fitness only comes from hard work.
WOD
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
This is a lot of Wall-balls! We will be turning this into a team workout.
Teams of 2, partner with someone who uses the same # wall-ball as you. Divide the work up however you’d like. One person has to be doing wall-balls and the other pull-ups. Get it done! 3-2-1 Go!
REMINDER:
WE WILL BE CLOSED SAT/SUN JAN 9 & 10 FOR THE OC THROWDOWN.
ANNOUNCEMENTS:
There is now a 1-Rep Max board in the gym. We are slowly but surely getting everyone’s most recent numbers up there. However, if you know them off the top of your head, feel free to take the dry erase marker and write your numbers.
CrossFit LA is in need of volunteers for the CrossFit Games qualifiers on March 13/14 at UCLA Drake Stadium. You can volunteer both days or just one day. If interested, we will have a sign-up sheet at the gym.
“When you are through changing, you are through.” - Bruce Barton
Announcements:
With the new year, we need new music! If you guys and gals have any requests or playlists for the WODs don’t be shy! Bring in your ipod and play your music! If you want to just give me songs I will make up a playlist and put it on my ipod! We even need our music to be constantly varied, not just the workouts!
Post songs and artists your want to hear to the comments! (Try to keep it somewhat child friendly!)
The 100 Day Burpee Challenge is on the white boards, sign up! Its only 5 burpees today, I cant wait til we get to day 98 and 99…!
For those of you that love burpees, check this video out! A burpee mile! Who is up for the challenge! Haha
WOD
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
Sub Goodmornings for Hip Extensions, Abmat Sit Ups for GHD Sit-ups.
“There is no cure for laziness but a large family helps.” - Herbert Prochnov
Announcements: Starting today, there will be no 12 A.M. class, instead we have opened up a 5 p.m. class. Sign up on our online schedule. Click Here!
I think Herbert Prochnov got it right. Laziness can’t be cured, but with a gym filled with people whom you consider family, it holds you pretty accountable. We aren’t just a typical globo-gym. We are a family filled with people of determination and drive towards improving both our fitness and lives overall. If you haven’t got a chance to talk to other people in the gym, next time your done working out strike up a conversation with someone!
A family that CrossFits together, stays together! Nico doing a pullup with his two kids on each leg! Impressive!
WOD
Three rounds for time of:
12 Muscle-ups
75 Squats
If you can’t do muscle-ups, 24 pullups and 24 dips are the sub each round.
Latest Entry
I did this WOD yesterday :) lots of fun!!
it was awesome!! alot of fun and the weather was perfect!
How did the rowing go?