“If you don’t make mistakes, you’re not working on hard enough problems. And that’s a big mistake.” - F. Wikzek
Announcements: Don’t forget the 5:30 A.M. Classes on Mon., Wed., & Friday!
Do Your Homework! www.mobilityWOD.blogspot.com
Interesting excerpt from CrossFit West Santa Cruz
Warning: This may ramble a little bit.
CrossFit places high value on excellence. In fact, more than a sub 2 Fran, a Games championship, or a big C & J, excellence, in the form of virtuosity, is the ultimate achievement in CrossFit. Excellence extends across many boundaries. Unlike a sub 2 Fran or a Games championship or a big C & J, excellence is not mainly a physical virtue. Oh, certainly it takes incredible will and discipline and other non-physical virtues to win the Games, but excellence truly transcends the physical.
Excellence is not easily pigeonholed. What is it? What defines it? Is it the result that determines excellence, or is it something more? Should there be an ease, a grace, a mastery, a virtuosity, associated with excellence?
In physical contests, like football or swimming, it is very tempting to look at Michael Phelps and point out his height and arm span and huge shoulders and back, basically his physicality, and note that must be the key to his success. Or the hours and miles he logs in the pool. But does his size and work ethic really account for his dominance and the seeming effortlessness with which he dominates?
How about a non sporting or physical endeavor? Some years ago, maybe 2003, I saw the band The Cult (here and here) at the Warfield in San Fran. A favorite band of mine, I have seen the Cult many times, but this time there was something very different. Matt Sorum was on drums. In a band full of good musicians, Sorum was on fire. He was incredible. It was like the rest of this great and kind of under-appreciated band was just there to support him. To this day, I have never seen another drummer like him, despite over a decade of working nightclubs. Why was he so good? Is he technically proficient? Yes, he can play jazz, rock, and a host of other styles with ease and real ability. Is he a hard core rocker? Sure, he was in GnR for years and a couple other big name bands. But does all this add up to such excellence?
What gives one an ease with words, another with fighting, another on their feet, that just goes far beyond what others, others who work just as hard, are just as big, just as educated, can do. True excellence should not be a fleeting thing, it should not go with age, even though the venue for its display may be gone.
If all this is true, then excellence has to come from somewhere besides physical attribute or practice and training discipline or sheer desire. Is it simply innate and it will find its way to the surface no matter what, no matter the activity? Or perhaps it is much more complicated than that. Perhaps it is an intricate blend of junctions, of attributes, of possibilities, that creates excellence. Or maybe it is really simple. Maybe excellence is the ability to be completely in tune with and attuned to the universe. To vibrate at the exact same frequency as the cosmos. But whatever the reason, whatever the cause, excellence certainly exists. And it can be palpably felt when witnessed.
Please post your thoughts to Comments.
WOD
If we run out of benches we will substitute and double for the pushups.
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
“It’s kind of fun to do the impossible.” – Walt Disney
Announcements: Early birds, don’t forget to tell your friends and family about our new 5:30 A.M. classes on Monday, Wednesday & Friday! CrossFit is a really good way to start your day!
You can’t spell functional without the word FUN! – Christian Aguirre
CrossFit is unique in a sense that it isn’t just a workout regime. CrossFit is fun. The functional movements CrossFit chooses mimic everday life. Think wayyy back when, (for me it was like 5 years ago.. ) life as a kid was essentially CrossFit movements, squatting down to pick a toy up and hanging from the monkey bars was a normal thing! These movements are extremely fun, yet challenging and a good way to pursue an elite level of fitness. Pullovers, squats, pull-ups, and playing on the rings are all movements we did back in the day, why stop now?
A mainreason I think people enjoy CrossFit is the fun aspect. In the midst of all the sweat and self-inflicted suffering, the workouts are fun to do. The challenges it brings to the table everyday are cool to take on and the competition is always intense, but friendly. Keep it fun!
The kids going crazy with the chalk!
WOD
Split Jerk 1-1-1-1-1-1-1
Then
Surprise Met-Con! Hit it hard, it should be lightning quick!
5 comments - Latest by:
Amber
aww thanks Katie
lol carissa…i rubbed it in that day too, haha!!
Christian
dang!
Carissa
That is why I love crossfit…makes me feel young again when I workout with my kids. Feels good to beat Christian in a wod, even if it only happens once a year or so. Btw, Christian, you still owe me lunch for beating your time on that vertical jump wod.
Katie B
They are so sweet! I have been subbing a lot lately for high school and your kids make me miss my 1st graders sooo… much!
Amber
Can you tell my kids keep it fun all the time…I learn so much from them
We’ll start the morning off with the 5k, then head over to a local park for a birthday wod and potluck. Bring whatever can stay in a warming bag, cooler or won’t perish in your car. Or, pick something up at a local store.
This is to benefit the Roosevelt High School boosters clubs. Come out and support!
One of our newest members Nick already doing it right...as evidenced by the red streaks up and down his shins.
post wod chillin'
WOD
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
We recently heard by email from Dustin W. and Thomas R., two members who have moved. Dustin is off to military school and Thomas is working in Afghanistan. Both send their best wishes. Here’s what Dustin had to say:
Hey guys, its Dustin W. I just wanted to let you guys know that i made it through my zero week at Army ROTC here. It wasnt easy, but i did it. The PT here is pretty difficult. A lot of push ups and sit ups and three mile runs. The elevation is hard to get used to also. I got to go repelling down a 300 foot cliff and we also went on a 6 mile hike up Granite Mountain here in Prescott. I havnt taken any pictures yet, but when i do i will send you guys one! Hope everyone is doing well and send everyone my best regards.
Just thought we’d share with you because if you worked out side-by-side with either or both of these guys, you’ve had a part in making their lives better! Post to comments if you have something to say to Dustin and Tom and we’ll email them to check out the website.
WOD
Rest Day. We will be doing last Sat’s WOD.
CrossFit in Corona, CA
2 comments - Latest by:
Carissa
sounds like fun…i’d like to go over a 300 ft cliff.
Erika
Dustin and Thomas, good job. I hope all your WODs at Crossfit Proper have prepared you for all of the challenges you will face. I’m proud of you both. 3-2-1 Go!
“If your work speaks for itself, don’t interrupt.” - Henry J. Kaiser
Announcements: For all you early birds remember our 5:30 AM Classes on Mon. Wed. & Fri. are going on!
Hope everyone had a good weekend! & Congrats to Cynthia, she just did her first triathalon this weekend!
Do your homework! http://mobilitywod.blogspot.com/
My hero Chris Spealler from CrossFit Park City showing a turkish get-up with his wife!
WOD
This WOD is reaaaaaly going to test your mid-line stabilization and strength in the bottom of a squat.
21-15-9 reps for time of:
Turkish Get-ups, alternating arms
Sott’s Press
CrossFit in Corona, CA
3 comments - Latest by:
Mike
Congrats Cynthia! I can’t even imagine what completing a triathlon would take.
I know it’s early but the 5:30am class is awesome. I took me about a week to get used to working that hard in the morning but now when I’m done I have more energy throughout the day. Plus if I’m feeling ambitious it is a long enough gap that I can do another WOD in the afternoon/evening.
Amber
That video was freakin’ awesome…I’m gonna make Nico try that with me hahaha
If you want to order a pair of grips ($10), post to comments asap. Order will be placed on Monday afternoon. Sorry for short notice. The 30 lb ball on backorder is shipping this week and our supplier said they will be able to include a grips order. (Matt, Nick and Rog, I already have your order) Thanks!
WOD
Back Squat 3-3-3-3-3 reps
CrossFit in Corona, Ca
3 comments - Latest by:
Kim
I’ll take two size small. I’ll drop money by today.
Amber
Awesome Cynthia You Rock!!!!
scott b
Congrats to Cynthia on finishing her first triathlon!
“Time is what prevents everything from happening at once.” – John Archibald Wheeler
Announcements: FGB this Saturday!
Do your homework! http://mobilitywod.blogspot.com/
For all you early birds, don’t forget our morning classes have opened up! 5:30 A.M. on Mon, Wed & Fri.
In your every day WODs or in CrossFit Competition every second counts. Time is what we focus on AFTER the mechanics and consistency of our movements. It is what we look at to see improvements in our fitness. Faster times than your previous efforts means a fitter YOU. So how do we get faster times? Where is time wasted?
In the group of elite CrossFitters (Chris Spealler & Mikko Salo to name a few) their ability to endure and push through the pain of workouts gives them great times. But for us “everyday CrossFitters” breaks are necessary to get through workouts. How you use your rest is key. Rest shouldn’t be taken to stop what you are doing. Whenever I take a break I use it to catch my breath and regain my composure. Rest = time wasted, so make sure to use it wisely!
Question of the day! How do you use your rest? Or have you ever thought about it?
This is a great picture of Greg M at the NLP Comp!
WOD
Rest Day
CrossFit Proper in Corona, CA
5 comments - Latest by:
sam
is there a way that I can do fgb on sunday and if anybody wants to do it with me!!!!!
i have to work and I love fgb in a bad way for me it “hurts so good”
Amber
LOL Nick!!
Nick
I tried to make the 5:30 AM class today, but I ended up waking up at 5 AM, walking to the couch and then falling back asleep.
–Nick
Nick
What about breathing? If I concentrated on breathing at certain points of different movements wouldn’t I fatigue much more slowly?
Nico explained how he breathed at the end of each squat (versus during the leg extension) and that helped me quite a bit. But how about pull-ups? Where do you breathe during your pull-ups?
–Nick
Amber
Rest time during a WOD has always been a challenge for me. Nico has always taught me to take short breaks which in his language means 3-2-1 Go (as many of you have experienced)!! I actually got to truly experience that type of rest during competition and loved it.
I think our bodies are capable of a ton, but our mind gets in the way.
Something else to work on
This will be awesome. I can’t wait. I’m going to destroy Ericka. Hahahahaha
Jenn
Can’t wait for Saturday; I’ve been waiting for this one to come up again. Also, my dad has shown some interest in CF and said he’ll be coming to the 9am WOD with me on Saturday so this is a good one to show him what it’s all about. He’s ex-Marine who’s been staying in shape at a Globo gym and I think he’ll really like the intensity of CF.
Been out of the box for only 2 days and missing it terribly. Keep up the good work everyone. I see lots of people during clinical rotation that don’t manage their own health and end up in really bad shape…if they only had crossfit. I always say, a crossfit box is not only a place where you improve yourself, but a place where people save each other’s lives everyday just by showing up!
“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.” - Doug Larson
Every now and then I get the question of “When do you stop getting sore?” or “Since you’ve been doing this for so long do you get sore?” The answer is HECKYES. For those of you who haven’t seen me in the gym lately, my legs are pretty much of no use to me right now. I hobble and pull myself to places with just my arms, it makes me laugh! (Thanks to whoever invented hand rails!) In all my suffering of sitting down and standing up off the toilet, I thought I’d ask you guys a question.
When your sore as heck what do you do to help ease the pain?(Question of the day!)
Me personally? I just work through it and try to keep my muscles loose. Stretching helps a ton and so does foam rolling/using the lacrosse balls. As far as maintenance goes on your body, Kelly Starret, the CrossFit Mobility Guru, has a blog he just started. It is one I will start following religiously because he does offer a ton of good info. (You should too! Think of it as your CrossFit homework!) If you want to step your game up this is another great tool to do so!!! Check it out. http://mobilitywod.blogspot.com/
Better mobility helps most in improving an Overhead position and also in the depth of a squat. Also it helps prevent injuries! Check out K-Star’s blog!
WOD
“Test 3″
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
I really enjoyed the 5:30am class. It was fun…super early…but fun
I’m just appreciative of the opportunity to workout during football season.
sam
yea but it has to taste like bacon too
i would live forever!
Katie B
When I’m sore, I stretch a lot and try to stay active. Epson salt baths also help. Yesterday I just HAD to take a day off! My legs hurt so bad, I literally felt sick to my stomach. Today is MUCH better and I can’t wait to get moving this afternoon!
Scott B
I signed up for 6 class…will be a little late…work till 6.
The 5:30am class was fun this morning. When I walked into my office (at my 9-5 job) I felt energetic and not so stressed out. Doing WOD’s that early does take a little time to get use to but I already feel the benefits.
Thanks to Cynthia, Mike and Rich for the push.
When I feel a little off or sore I started to ask myself if I am compensating the movement. Think about this! My back has been acting up and feeling real sore. So for me I know I have a hip issue. My hips are so tight that it’s not letting other muscle help. All the work is being processed by my lower back. Hip mobility is my answer. So before and AFTER each WOD I am going to start doing the hip mobility routine. This way I don’t injure myself.
I want to thank everyone for your hospitality towarsd Ryan Powers, our drop-in from CrossFit Fire in Illinois. It’s nice to make CrossFit friends! Ryan took a bunch of pictures on his last day with us. You can probably add him as a friend and see them here: http://www.facebook.com/album.php?aid=200381&id=684987147
I’m a firm believer of what ever goes around comes around, so hopefully if you travel and visit another CrossFit, I hope they are as welcoming as our members. Here’s a picture of Ryan and everyone that stayed late on Saturday morning.
Hopefully everyone has seen the new schedule. We added an early morning 5:30am class and our 9:30 am classes are now running all week, including tues/thurs. Amber will be running the 9:30am tues/thurs class. 7pm classes are also now WOD classes.
I hope everyone had a good workout today. As you probably saw, the white board is set up a little different. We will be adjusting the WODs per level. This is how we’re going to program future WODs to set standards and goals for everyone. It’s a good way for you to focus on the P.O.P.’s of the movements and really improve your technique. What does this mean? You WILL get stronger and faster, and look proper doing it. I guarantee, it will be fun and challenging, no matter what level you are in. Some of next week’s workouts will differ from main site because the results of those workouts will help us place you in the correct level.
WOD
Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
It was brutal and I didn’t even do pushups and pullups…I’m just happy I was able to do the 18inches…shocker!!
sam
jenn is lying about the “can’t wait”, it means ” i want to skip this” but she will give it her all
and the brutal part is right
Carissa
Lol. Only a crossfitter would use the words “brutal” and “can’t wait” in the same sentence.
Jenn
I owe Rich a thank you as well. He ran with me during the Nancy work-out and I dropped 3:52 on my time as well as went up 13# in weight on the squat and from 10 reps to 15reps. Thanks for your dedication, Rich!
I don’t remember who was asking about beyond the whiteboard but this is why it’s so valuable. It tells you automatically how you did as compared to last time which is usually a good thing.
Rich and I did this WOD at 6:30pm when it was posted. The jumps are killer, but Rich wasn’t too far behind the top athletes. My time was around 42-43 minutes, and I need to work on my vertical jump. The WOD is scaled according to level on our whiteboard. Consult your coach tomorrow. Otherwise the WOD might just take you a whole hour!
BTW, Cynthia (she was a collegiate volleyball player) has some good pointers on the jumps.
Thanks to Rich for not letting me rest too long on my last round. I HAD to keep moving. There’s nothing worse than letting down the person that IS willing to spend a good 10-11 minutes getting you through the end of a WOD.
Check it out. Rich made it to the main site handstands around the world collage. He’s on top row, 3rd from the right. Click the image to get a larger view.
WOD
400 meter Walking lunge
CrossFit in Corona, CA
3 comments - Latest by:
Jenn
Sorry we missed today; sounds like it was a good one. I was so sore after yesterdays burpees/box jumps/toes to bar, that I couldn’t even file my nails. Seriously…..
Thanks for pushing me Rich. Keep it coming!
Kim
Walking lunges hurt so good . Thanks Christian for pushing me…my rear end needed it!
Katie B
Go Rich! That is so awesome! Thanks guys for the early morning class, now Mike will stop going through crossfit withdrawals
Welcome Chris and Dane! They just finished foundations and came in for their first WOD class: 3 rounds of 5 rope climb progressions, 21 dips and 50 squats.
WOD
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar
yes, starting this monday. you will see it on the online scheduler. for now it will be MWF. we will add t/th if there is interest.
Katie M
Have you guys decided whether or not your going to start a 530 am class??
Mike
It’s been less than a week since I saw everyone and was in the box but it seems like it’s been a month! I was spoiled this summer when I could come in whenever I wanted and workout 4-5 days a week. I feel like I am going through CrossFit withdrawal
Amber, lol. We are CrossFit freaks eager to help those that have seen the light
Amber
Too funny Scott and Carissa….we all responded at the same time, haha!!
Amber
I’m gonna miss rope climbing with all of you tonite
Nick, tonite at class ask any of the trainers and they will explain a few options for keeping track of WOD’s.
I use to keep a journal of all my WOD’s but I decided to join beyond the whiteboard which is a website for Crossfitters to keep track of WOD’s. 3 bucks a month and it’s super easy to use There is a link to the right of this page if you want to check it out.
yes, we have a picture of the daily white board in the result section. we’ll give you the password tonight. we try to update it every night, but give us about 24-36 hrs to get the most recent one up there. the other option is you join beyondthewhiteboard.com. after the wod, you can use your iPhone blackberry, droid or our gym computer to log your results. beyondthewhiteboard has a 30 day free trial. check it out. there are cool graphs and history of wods there as well as videos to help you with movements. you can filter results by age, gender, etc.
Nick
This looks like a lot of fun! I am looking forward to tonight’s WOD.
Question regarding WODs: Is there anywhere I can lookup the day we performed a particular WOD so I can find my time? How are people keeping track of and finding there times for so many different WODs? I don’t think we have done the same one twice in the last month or two.
“Practice does not make perfect. Perfect practice makes perfect” – Vince Lombardi
We’re continuing to work on deadlifts for POP Thursday night. This time we’re going for weight rather than reps. Remember the standards and points of performance for fine tuning from Tuesday’s POP. Not a max weight wod, but still very inspiring. Check out this video from the deadlift/pistols/double unders wod at the 2010 games. Pay particular attention to Chris Spealler’s deadlifts in his early rounds. He degrades towards the end. But what put him ahead to win this WOD was his technique and ability to maintain his midline stable.
“Let us endeavor to live so that when we come to die even the undertaker will be sorry.” ~Mark Twain
Question of the day: Where is your favorite place to eat healthy? What about your favorite place to indulge the bad stuff? Post it to the comments. (I better not be seeing just the bad places to eat around town! )
Look at the people in the background of this shot of Mikko Salo! CrossFit Proper! Woo! woo!
This picture makes me laugh a little. but Rich Froning, 2nd place at the CF Games 2010, shows us the transition from a pull-up to a dip in a muscle up.
Chipotle rocks
thats it!
mortons, ruth chris are good 2
Ashley
Good Food: Flame Broiler and Sushi
Bad Food: Thai Variety…I love orange chicken and Thai calamri!
Nick
Best place to eat healthy would be home, but if you are going out, it would definitely be the Fitness Grill in Brea. For the bad stuff, I love to go to In-N-Out and get a Double-Double (Animal Style!), fries and a shake. Heart attack in a bag!
Amber
I’m with Rich…good food: home
bad food: Olive Garden, yum yum
Rich
Best place to eat healthy man thats hard. Home would be the best place for healthy food. hahaha! Roscoes Deli and Baja Fish are the best bad food! Wahoo’s or Chipotle are pretty good healthy places though.
“There is no cure for laziness but a large family helps.” - Herbert Prochnov
Sorry we didn’t take a group picture earlier! Quite a few of you are missing!
Athlete’s Perspective at NLP. – Christian Aguirre
Christian took 1st in the 2 min. Max Pull-ups (53) and was also one of the few who hit sub 5 minutes on WOD #2. He placed 20th overall in the intermediate division.
At the end of the long competition day I was telling my sister that 3 workouts in one day aren’t the average person’s idea of fun, but all the competitors and affiliates who came out seemed to have a blast! Besides the workouts themselves, cheering, eating and sleeping we’re all part of the competition! (A few of us passed out after our WODs ) It was amazing to see so many fit people in one place that it seemed like a huge family reunion! Sharing CrossFit stories and bragging a little about CrossFit Proper made the downtime go by much quicker. Although meeting new people from different affiliates was pretty cool, watching other athletes perform and overcome an obstacle that they thought was impossible was even cooler. (aka the pullovers and kettlebell snatches that could seriously break your forearm in two) Who would have thought workouts would be so fun?
I thought the workouts were well programmed and challenging, but that wasn’t even the highlight of the day. What really shocked me and made me proud was all the support that came out of CrossFit Proper. It seemed like our whole gym was there! (It practically was! Haha ) You guys and gals seriously rock. Just seeing a bunch of people wearing the CFP shirts fired me up to take less breaks and push harder than I thought I could in all 3 WODs. All the yelling and encouraging made the workouts seem like fun rather than suffering!
Props go out to Next Level Performance for putting on such a great even for CrossFitters and also to all the volunteers and judges. We wouldn’t have a competition without you! (Cynthia and Dustin you are awesome!) Come December we’ll be stronger, better and fitter.
WOD
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point
I want to thank everyone for their support of our competitors at NLP Invitational this weekend. We had a great turn out of members and their families, which means a lot to us. All of our competitors should feel proud of themselves. Even though the competition brought out things we need to work on, you should feel more proud because everyone’s form and work capacity just proves we’re doing something right at Proper.
BIG shout out to our volunteers, Dustin and Cynthia. Dustin got up at 3am to be at the venue by 3:45am to help set-up. Cynthia was put in a position of judging all day. She was tough and fair – holding up to Proper’s standards. Thank you for representing Properly!
I would never force anyone to compete, but the venue, programming and just seeing how everyone had a great time is motivating. I would highly recommend joining the next invitational in December.
Imagine…all we did was CrossFit. We had several members finish in the top 20 of their divisions. Next time, we’ll actually prepare.
And, thanks to Greg for making this great video using his iPhone only! We have the best members ever!
WOD:
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
CrossFit in Corona, CA
7 comments - Latest by:
sam
I want to be ready for december so lets start now
and I love my gloves
thanks
scott b
December 4th…….
Mike
I could not have been more proud yesterday to be part of such an amazing group of people. Every box has their unique personality but I would challenge anyone to find one that is harder working or 1/10 as humble as the amazing folks at Proper. Although I wish I could’ve done more I am so appreciative of the opportunity Carrissa and Jesse gave me to compete with CrossFit Proper on my chest. Thank you to for being so welcoming to our family and for the enthusiastic support.
I do have to say also that my Dad and sister were so impressed with the way everyone carried themselves with pride yet humility and a general sense of enthusiasm for other’s success. It was a good day for CrossFit Proper and I am very proud that I could be a part of it.
Carissa
Oops, my previous post wasn’t long enough…
thanks kim, scott and jack for the support. these guys are our “OG” members! Always there for us whenever they can. Jack – thanks for wearing your Future Firebreather shirt!
Excuse the super-long post, but we can’t let this event come and go without some additional shout outs to:
Ashley and Greg = for sticking around all day! Maybe they stuck around more for the view (wink, wink). There sure were lots of good looking bodies out there!
The Smith family, especially Rich’s wife, Ashley. We know you have to put up with a lot with that guy.
Katie M and Tyler! Woohoo! Way to sport the t-shirts! Thanks for taking time away from your family reunion to support your fellow CrossFit Proper members.
Katie B – for taking photos and being the positive, cheerful gal she always is!
Henry and his friends for the support—even though they barely met us that morning.
Mike and Katie B’s family. It was a hot day and you guys stuck around most of the day. We love seeing our members’ families. We feel fortunate to have such good-hearted members. It never surprises us that they come from good families.
Rog!!! Strolled in with his bright blue innovates. Always love seeing you because you bring smiles to our faces. Your humor and attitude makes our day.
Jenn & Sam! You guys are always so supportive. Jenn – hope to see you out in the workout pit soon!
Our friends next door from Mean Streets. Congrats Ronnie Tiesdale! And, Victor’s always such a cool guy.
CrossFit South County…they have good people there. Christian and Charisse have had the opportunity to meet a few of them at gymnastics cert. They had just good things to say. I had a judge for WOD 2 named Mike. He was awesome. Explained standards well, kept encouraging throughout…even though my rope got all tangled and it took about 15-20 seconds to unravel!
Now to our volunteers and competitors:
Volunteering is a hard thing to do, especially if you judge. Thanks Cynthia and Dustin!
Nico – always killin’ it yet stays humble. Keeps everybody in awe. GREAT role model.
Rich – thanks for comin’ out even though you had a bum forearm. 18 is not too shabby! I think we got more pictures of you smiling before, during and after the WOD than anyone else.
Amber – see??? You can do more than you think you can! AWESOME job! Now, I’m chasing you!
Christian – mmmm…good thing you hit all those pullovers, hit a sub 5 WOD 2, AND got your name announced to top it all off! Was it the shirt???
Scott B – class act guy. He initially signed up for intermediate and asked to be bumped up to advanced. He belongs nowhere else.
Mike – what can we say? You looked professional with your headband and knee-high socks. Your performance was wonderful. Way to hit that pullover! I’m jealous. BTW, thanks for using your “football voice.” That’s what we’re all about…drawing attention to ourselves
Char – she asked for a shirt that said “Commit” on the back. She came into the competition with a bum knee and ankle. She wasn’t able to CrossFit for the last 3 weeks because of her injuries. We told her she didn’t have to do it. But, she was committed to the competition and she didn’t want to back down. You’ll get ‘em next time when you’re healthy and injury free!
And one last thing…we’re a small box compared to others out there. LOL. We are the best kept little secret in Corona! 8 competitors, 2 volunteers and whatever we do, we try to do it PROPER! THANKS EVERYONE!
Amber
The support we had yesterday was amazing…I met up with a few friends I made from my Cert 1 and they said there were so many of us It feels so good to be apart of an amazing box.
The encouraging comments during each wod helped so much!!
I had a blast and not only am I proud of myself, but all who competed.
I know what areas I need to work on and can’t wait to improve for next time. My placement after WOD 1 and 2 looked real good until WOD 3 kicked my butt, lol!!
Looking forward to us kicking some more booty next time
Thank you Dustin and Cynthia for all your hard work You definitely made Proper look good!!
Kim
Congratulations to everyone that competed. We loved cheering for you guys! You all are amazing athletes!
Important Note: Please do not use GPS Systems or online maps. Be advised that there is currently no physical address to the Orange County Great Park; and due to ongoing construction and development in and around the area, roads and traffic conditions are always changing. Please do not rely on directions other than those provided on this site.
2 comments - Latest by:
Jenn
Great job, everyone! You are all such an inspiration to Sam and I. It was exciting to see the gym so well represented both athletically and in spectator support. Can’t wait for December!
Ashley
AWESOME job to everyone who competed today! I’m definitely inspired to try and get out there in December!
9am workout will be at Lincoln Park. We will bring jump ropes and abmats.
We will be working on bar pullovers for NLP at 9:30-ish. If you are a competitor, come on down and work on it for a bit. You don’t have to do Annie, but you can cheer members on.
WOD:
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
CrossFit in Corona, CA
8 comments - Latest by:
scott b
I’m bringing a whole bunch of water if anyone needs it and have a bunch of extra chairs.
“We do not do what we want and yet we are responsible for what we are – that is the fact.” - Jean Paul Sartre, Situations, 1939
The Next Level Invitational is on Saturday! Woohoo! Come out and support all the athletes competing! It is going to be a fun day of WOD’s and hanging out with the fittest people in Southern California! Meet different CrossFitters from all over the place and have a good time while cheering us on!
Event General Information
Location: The Great Park in Irvine
6:00am – 7:00am – Athlete and Spectator registration
7:00am – 7:15am – Judge and volunteer meeting
7:15am – 7:30am – Athlete meeting and announcements
7:30am – 7:35am – National Anthem
7:35am – 7:55am – Kickoff ceremony
8:00am – Wod#1 starts (see WOD #1 Advanced)(see WOD #1 Intermediate/Masters)
Rules and Regulations for Venue
1. NO ALCOHOL
2. Clean up after yourselves
3. Parking lot is Free and close to entrance
4. Children are the sole responsibility of the accompanying guardian
If you want to buy tickets to spectate visit http://www.nextlevelinvitational.com/
WOD
“Coe”
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
Anyone going to support us at competition and want to wear a crossfit proper competition shirt (gray w/red logo in front), we have a few sizes left – only $15! text me at 951.295.1929 w/your size if interested and I will hold it for you.
Amber
thanks for all the support…our members rock!!
I agree Carissa….i may not get one pullover saturday but i’m not opting out
I will continue to practice even after this competition tho
Katie M
Hey Chirstian!! Im going! Im so excited that I got the day off! I already registered online and I will be there bright and early to cheer you guys on with my CrossFit PROPER shirt on
We have the BEST, BEST, BEST crew ever! Our competitors went out to the park yesterday and today in an all out effort to learn those darn bar pullovers instead of complaining. Maybe we get one, or two, or zero. Maybe we get stuck there and DNF the WOD. But personally, I’d take that over having to request a change in the WOD. You guys are awesome for trying because some day we’ll all be bar pullover machines! Yeah!!
Henry E.
Hi Carissa! Got your response thank you. Purchased my ticket online. I will see you guys there and cheer you on.
henry, you can purchase tickets at the venue or you may still be able to go online at nextlevelinvitational.com
Henry E.
Christian I was thinking of going to the event Sat. Do I purchase the spectator tickets online or through you guys. It will be great to see you guys. Do you know what time it is over? I have to leave there by noon.
At P.O.P. tonite we will be going over some things we learned at the Movement & Mobility seminar this weekend. Find out how tight you are and find out what you can do on a daily basis outside of the gym to improve your performance inside of the gym. We will use the deadlift to practice concepts learned about “getting organized, midline stabilization and loading/tension.”
“One is a member of a country, a profession, a civilization, a religion. One is not just a man.” - Antoine de Saint-Exupéry, Wartime Writings 1939-1944, translated from French by Norah Purcell
What keeps me going is the fact that my whole family does the WOD’s.
What keeps me going is the Heroes that have given their lives to protect our country, suffering for 20 minutes is the least I could do.
What keeps me going is all the ladies who are KILLING their pull-ups!
What keeps me going is at 58 years old, Wendy has a damn good attitude toward achieving a higher level of fitness. (She’s getting there slowly, but she is progressing and thats what counts)
What keeps me going is Roger has finally convinced himself that “He is ready to work” (I loved when he said this to me. Plus I think a little credit goes to his new bright blue Innov8′s!! )
What keeps me going is how Mark turned into a double-under machine!
What keeps me going is the never ending things I have to work on. I am a student of fitness and a teacher too.
What keeps me going is even though the person working out next to me can’t breathe, they still find it in themselves to tell me “Good job.”
The intensity, camaraderie, community, and positive energy throughout ALL of yesterday’s classes were off the charts! You guys and gals are killing it! Keep the good vibes coming. We thrive off that stuff.
Question of the day: What keeps you going? Post it to the comments if you read this blog!
WOD
We will be subbing the Bench Press for Push-ups, unless you really want to bench!
“ADAMBROWN”
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
8 comments - Latest by:
Mike
What keeps me going:
everyone at CrossFit Proper and the positive energy you feel the second you walk in the door.
the fact that maybe not every day but often enough, I do something I didn’t think I could. I push myself a little farther doing one more rep or getting a 5-10lb PR.
seeing my wife push herself when I know she really wants to stop inspires me to push even harder knowing that our lives have changed because of CrossFit and especially CrossFit Proper.
Ashley
What keeps me going is knowing that I have amazing people around me going through the same brutal WODs. If they can get through it and still manage to smile at the end, so can I!
Jenn
What keeps me going through the WOD’s is knowing I can’t stop moving until it’s over!
Greg
Beating a older girl at working out aka Erika keeps me going. Lol.
Cynthia
What keeps going are the people I look forward to seeing every day; they push me to be faster and get stronger because they believe I am capable. Most of all, what keeps me going is the opportunity to reciprocate their love and effort they display everyday. I love our gym and its members!
simply knowing that someone showed up to make their life just a little bit better that day
both our kids are sharing the CrossFit “love” and spending their days in a positive, productive way that affects other people for the better
learning from the mobility seminar this past weekend that I am faarrrr from perfect and that there is some fine-tuning REQUIRED that can quite possibly make me even more awesome than I am. LOL.
nico – when I hear him yelling at me, or feel his presence behind me during a wod, or see him out of the corner of my eye…I frickin’ just have to push it because HE DOES. why shouldn’t I?
jesse – when he tells me to “wipe the uglies off my face and smile” during a WOD
knowing that I have lots of friends and family out there that still haven’t taken the step to better their lives with CrossFit, and that if I keep going, they will make the change
Kim
What keeps me going IS tellig the person next to me Good Job even when I can’t breath.
It’s about sharing. You just give what you have to give wherever you go, and you let God handle the rest. - Lindsay Wagner
Wanna share the CrossFit love in your own words? We have a limited number of shirts that we can personalize for you. If you want a shirt, post to comments what you’d like it to say. $15 for shirt w/personalization if you are going to watch the team at NLP competition next weekend. Regular price is $20 w/personalization. Baseball raglans are $25 w/personalization. We have a variety of tanks too but I’m not able to personalize those.
NLP competitors and volunteers Cynthia & Dustin R., please come talk to me (text or email is fine too) about your competition shirts.
ANNOUNCEMENT:
We should be receiving the grips soon. Sorry for the delay. We ordered at 30lb medball that held the order up. We requested they do a partial ship so we can get our grips.
WOD
Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups
CrossFit in Corona, CA
9 comments - Latest by:
Christian
Henry!!! Man we’ve missed you! and you’ve missed alot! haha
Are you going to the NLP competition? Cause we have a bunch of people competing there and would love to have you cheering for us! The more the merrier!
Come in for a workout ASAP!
Henry E.
Hi guys! How have you all been? Sorry I haven’t been in but I haven’t stopped Crossfitting. Carissa love the t-shirt. Here is one (3-2-1 Puke!) LOL Hope to see you all once my special detail is over at work.
Glad you ladies like the shirt. I didn’t think it would be such a big hit. I have a very, very limited number of shirts I can customize. So, come talk to me asap when you’re in the gym.
Katie B
Ok, so I think I have decided on my shirt…I tried to think of something funny too, but am going with: Crossfit is my escape.
Katie B
I want one too! I love it!!!
Katie M
I love that shirt!! I would take one of those too! Im still trying to think of something funny…..
Kim
Crossfitters do it til they puke
Kim
I love the shirt in the picture. I’d take one of those.
Great job on the snatches last night! At POP tonite, we’ll be working on the overhead squat to help us improve the second part of that snatch. We’ll probably work on the snatch balance too. Remember…don’t be frustrated. Olympians spend their ENTIRE lives on this one movement. Most of us just got started. And, that’s what counts
So much of our time is preparation, so much is routine, and so much retrospect, that the path of each man’s genius contracts itself to a very few hours. ~Ralph Waldo Emerson
Announcements: Its Charisse’s 21st B-day today!
Many of you know we have a pretty good group of people competing at the Next Level Performance CrossFit Invitational. It is going to be tons of fun and a great way to experience how big the CrossFit community is. Come out and support us!
For all information and to purchase tickets please go to www.NextLevelInvitational.com
NLP Invitational Date: August 14 2010
WOD
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.
6 comments - Latest by:
Charisse
THANKS EVERYONE!!! ILL BE BACK AT THE BOX SOON!!! I MISS MY CROSSFIT FAM!
“The moment when you first wake up in the morning is the most wonderful of the twenty-four hours. No matter how weary or dreary you may feel, you possess the certainty that, during the day that lies before you, absolutely anything may happen. And the fact that it practically always doesn’t, matters not a jot. The possibility is always there.” – Monica Baldwin
Throwing up a handstand for you guys! Can anyone name something that is wrong with my form?
WOD
Rest day.
6 comments - Latest by:
Kim
Ha, ha about my hand comment. Was I too critical? Please don’t judge me by my own criteria. If I get into a handstand, just clap and say good job, and put your feet together of course
would be nice to see how it looked from the side to see if your body was curved. nevertheless, if quality of picture was better this could be a mainsite photo. retake!
Just wanted to thank everyone who signs up for classes. It helps us know who is coming and how to handle the class. If anyone is having issues with the scheduler when signing up for class, please let us know.
A year ago when we opened CrossFit Proper we benchmarked everyone. My idea was to put a ranking system in place so that people did not have the pressure of having to complete a CrossFit WOD Rx’d when they weren’t even ready to do so. This is something that I put on the back burner, but now feel the need to implement as we grow. Many CrossFit affiliates are using some type of ranking system. Coming from a martial arts background, and experiencing the growth that occurs in a ranking system with goals to achieve at each level, I’m certain it will help our members. It is a logical way to set achievable goals while being safe and still challenging. It will keep you moving forward in your CrossFit. We are finalizing the benchmark system and will be explaining it in the near future. However, in a nutshell, we will have levels. Each level will include mandatory components which you must demonstrate in order to benchmark to move on to the next level. The daily WOD will be scaled for each level and it will be on the board. Please remember, CrossFit Proper is not just a place to workout, it is a place to learn so you be better than you were yesterday.
WOD
Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”, 20 pound ball
People rarely succeed unless they have fun in what they are doing. - Dale Carnegie
Been a fun couple of weeks:
Early saturday morning at the start of the 6 rounds of 400m run/25 burpees WOD on the cushy track at Corona High School.
Working on kettlebell snatches during Points of Performance class.
Also at P.O.P.: Everyone partnered up to judge each other's movements. Worked on high rep backsquats. "No rep" if hip crease doesn't go below the knee.
P.O.P: Working on the snatch.
At P.O.P: learning how to feel ok with being upside down and knowing how to be completely centered under the rings.
Also at P.O.P: At Proper, we develop our skills in order to help each other out. That includes knowing how to be a spotter for various gymnastics movements.
WOD
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups
- CrossFit in Corona, CA
4 comments - Latest by:
Mike
I have got to say that I felt a little weird looking at my butt on the internet
The P.O.P. classes are awesome. It is cool to work on different movements that we rarely see in WODs while also working on the details of the more complicated movements like the snatch.
Amber
That’s awesome Scott!!
We miss you Char I know you are killin’ it where your at!!!
Charisse
I WISH I COULD GO TO ALL THE P.O.P CLASSES!!!! looks freakin awesome!!!! -Char
November 7, Muddy Buddy: Grab a buddy and a bike! This has got to be one of the funnest events out there. Just make sure the stronger biker rides first. November 7, 2010: Muddy Buddy
Latest Entry
) life as a kid was essentially CrossFit movements, squatting down to pick a toy up and hanging from the monkey bars was a normal thing! These movements are extremely fun, yet challenging and a good way to pursue an elite level of fitness. Pullovers, squats, pull-ups, and playing on the rings are all movements we did back in the day, why stop now?
hahaha
aww thanks Katie
lol carissa…i rubbed it in that day too, haha!!
dang!
That is why I love crossfit…makes me feel young again when I workout with my kids. Feels good to beat Christian in a wod, even if it only happens once a year or so. Btw, Christian, you still owe me lunch for beating your time on that vertical jump wod.
They are so sweet! I have been subbing a lot lately for high school and your kids make me miss my 1st graders sooo… much!
Can you tell my kids keep it fun all the time…I learn so much from them