CrossFit PROPER | Corona, California » 2009

WOD 02.28.09

Feb 28, 2009 Uncategorized

“The best way to prepare for life is to begin to live.” – Elbert Hubbard

Main site rest day!

If you don’t want to take this rest day, you can:

A. Come in and do a WOD that you missed.
B. Do CrossFit Endurance wod
C. Come in and work on a skill.

WOD 02.27.09

Feb 27, 2009 Uncategorized

I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.” - Mahummad Ali

Warm up:

Group Stretch

Skills
Hip Back Extension-

WOD
Gold
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 metersSilver
Silver
15 Hip-Back Extensions
Run 200 meters
12 Hip-Back Extensions
Run 200 meters
9 Hip-Back Extensions
Run 200 meters
6 Hip-Back Extensions
Run 200 meters
3 Hip-Back Extensions
Run 200 meters

Bronze
12 Hip-Back Extensions
Run 200 meters
9 Hip-Back Extensions
Run 200 meters
6 Hip-Back Extensions
Run 200 meters.

Cool Down
Group Stretch

WOD 02.26.09

Feb 26, 2009 Uncategorized

“Set goals – high goals for you and your organization. When your organization has a goal to shoot for, you create teamwork, people working for a common good.” - Bear Bryant

Warm Up

5 Burpees
10 Ring Pulls
15 Wall Ball
x2
Then 400m Run

Skill

Pullups

WOD

Gold

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Silver

Walking lunge 100 ft.
21 Jumping Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Jumping Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Jumping Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Jumping Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Jumping Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Jumping Pull-ups
6 Sit-ups

Bronze

Walking lunge 50 ft.
21 Ring Pulls
21 Sit-ups
Walking lunge 50 ft.
18 Ring Pulls
18 Sit-ups
Walking lunge 50 ft.
15 Ring Pulls
Walking lunge 50 ft.
12 Ring Pulls
12 Sit-ups
Walking lunge 50 ft.
9 Ring Pulls
9 Sit-ups
Walking Lunge 50 ft.
6 Ring Pulls
6 Sit-ups

Coach is psychic! We just did a similar workout to this two days ago!

3-2-1 GO!!!

Cool Down

x4 -Planks 30 sec / 10 Sec Rest

WOD 02.25.09

Feb 25, 2009 Uncategorized

”You make the world a better place by making yourself a better person.” – -Scott Sorrell

Warm up:
Start by Running- 200m
Then 10reps X 5rounds of
Squat
Sit ups
Push ups
End with -Run 200m

Skills
Push Jerk

Description

Start with the barbell in the rack position.
Dip down with your legs, keeping your chest up.
Drive with your legs.
Push your body under the bar with your arms and catch it in a partial squat.
Stand up, keeping the bar overhead.

ProTip

Catch the bar with strong arms and a tight stomach.

Mistakes

Falling forward when you dip.
Catching the bar too far forward or back.
Letting your hips go forward.

WOD
Push Jerk 1-1-1-1-1-1-1 reps
Practice Push Jerk motion

Cool Down
Stretch

WOD 02.24.09

Feb 24, 2009 Uncategorized

“A tree as big around as you can reach starts as a small seed,
A journey of a thousand miles begins with one step,” - Tao Te Ching

Main site rest day!

If you don’t want to take this rest day, you can:

A. Come in and do a WOD that you missed / Do CrossfitProper’s WOD

Warm Up:

For Time: 250m Row

Group Stretch

Skill:

Pull Up

KB Swing

Ball Slam

WOD

Gold:

2 rounds for time of:
10 Long Jumps
100 ft Walking lunge
21 Kettlebell swings, 1.5 pood
21 Pull-ups
21 Burpees
21 Ball Slams

Silver

2 rounds for time of:
10 Long Jumps
50 ft Walking lunge
21 Kettlebell swings, 1.5 pood
21 Jumping Pull-ups
21 Burpees
21 Ball Slams

Bronze

2 rounds for time of:
5 Long Jumps
25 ft Walking lunges
10 Pull-ups
5 Burpees

WOD 02.23.09

Feb 23, 2009 Uncategorized

“We do what you do almost as well as you, you can’t do our stuff at all, and we do what neither of us do better than you can”. – Coach Glassman

Warm up:

400m Run
Group Stretch

Skills:

Push Press

WOD

Gold
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Silver
For time:
Row 500 meters
95 pound Push press, 21 reps
Row 500 meters
95 pound Push press, 18 reps
Row 500 meters
95 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Bronze
For time:
Row 250 meters
75 pound Push press, 21 reps
Row 250 meters
75 pound Push press, 18 reps
Row 250 meters
75 pound Push press, 15 reps
Row 250 meters
75 pound Push press, 12 reps

Cool Down
Group Stretch

WOD 02.22.09

Feb 22, 2009 Uncategorized

I can accept failure, everyone fails at something. But I can’t accept not trying. -Michael Jordan

Warm up:
5 Rounds
10 Wall Ball
10 Box Jumps
10 Sit-ups

Skills:
Front Squat

WOD:
Front squat 3-3-3-3-3 reps

Cool Down:
5 Rounds
Planks 1min.

WOD 02.20.09

Feb 21, 2009 Uncategorized

“I am only one; but I am still one. I cannot do everything, but still I can do something. I will not refuse to do the something I can do.” – Helen Keller

Warm up:
200m Farmers Walk and 10 Burpees x 2

Skills:
Snatch

WOD:
“Joshie”
Gold
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Silver
Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
30 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups
Bronze
Complete three rounds for time of:
10 pound Dumbbell snatch, 15 reps, right arm
15 Tuck sit Pull-ups
10 pound Dumbbell snatch, 15 reps, left arm
15 Tuck sit Pull-ups

If you are unable to do L-Pull ups, try tuck sit pull ups. If you are unable to do tuck sit or. Do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping or beginner pull ups.

Cool Down
Group Stretch

WOD 02.20.09

Feb 20, 2009 Uncategorized

“The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda

Main site rest day!

If you don’t want to take this rest day, you can:

A. Come in and do a WOD that you missed.
B. Do CrossFit Endurance wod
C. Come in and work on a skill.

WOD 02.19.09

Feb 19, 2009 Uncategorized

WARM UP:
Group Stretch

Skills:
Push ups= Hand stand, Decline and honest push ups

WOD:
For Time
Scale to ability
GOLD
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

SILVER
40 Bar Dips
Run/walk 400 meters
25 Push-ups
Run/walk 400 meters
30 Decline push-ups
Run/walk 400 meters

Bronze
30 Jumping Dips
Run 200 meters
25 Push-ups on knees
Run 200 meters
25 Push-ups
Run 200 meters

COOL DOWN:
50 Knees to elbows

“We would accomplish many more things if we did not think of them as impossible.” – C. Malesherbes

WOD 02.18.09

Feb 18, 2009 Uncategorized

WARM UP:
Box jumps
  Jumping pull-ups
  Kettlebell swings
Lunge
  Push press
Back extensions
  Wall ball shots
Burpees
  Double unders

WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
  Scale to ability
     Gold = Pull ups
    Silver =  Jumping Pull ups
    Bronze  =   Ring Pulls

COOL DOWN:
25 Knees to elbows


“The only way of finding the limits of the possible is by going beyond them into the impossible” – Arthur C. Clarke

WOD 02.17.09

Feb 17, 2009 Uncategorized

WARM UP:
10 – Ball Slams
10 - Dips
10 - Kettle Bell Swings
10 - Situps
WOD:
Squat clean 1-1-1-1-1-1-1 reps

COOL DOWN:
Stretch

WOD 02.16.09

Feb 16, 2009 Uncategorized

Main site rest day!

If you don’t want to take this rest day, you can:

A. Come in and do a WOD that you missed.
B. Do CrossFit Endurance wod
C. Come in and work on a skill.

“Whether we make ourselves miserable or we make our selves strong. The amount of work is the same.” – Carlos Castaneda

WOD 02.15.09

Feb 15, 2009 Uncategorized

Warm-up: 2 rounds at warm up pace of 10 thrusters

WOD:
3 rounds for time:
500m row, 21 burpees, 400m run

Cool down: 10×4 ab rollers or use rings

WOD 02.14.09

Feb 14, 2009 Uncategorized

Warm-up:
20 – WallBall
15 – Dips
10 – PullUps
5 – Burpees
400 meter Run

Skill: Sumo-deadlift high-pull and Dips

WOD:
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Cool down: 30 sec planks x4

WOD 02.13.09

Feb 13, 2009 Uncategorized

Warm-up: 250 Meter Row for time, then 2 rounds at warm-up pace of: 10 med ball thrusters, 10 KB Swings, 10 Plyo Jumps/Steps

Skill: kipping pull-up & thrusters

WOD:
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Cool down: 30 sec planks x4

WOD 02.12.09

Feb 12, 2009 Uncategorized

Main site rest day!

If you don’t want to take this rest day, you can:

A. Come in and do a WOD that you missed.

B. Do CFE WOD on your own or with Carissa at 4pm (call me): doing LC 5k - Tempo 90% - Don’t worry, Still trying to get a handle on the “endurance wod’s”

C. Come in and work on a skill…pull-ups, med ball cleans…whatever keeps you up late at night.

Test Post

Feb 11, 2009 Uncategorized

Why aren’t my other posts showing?

WOD 02.11.09

Feb 11, 2009 Uncategorized

Some pix from last Saturday’s WOD:

Intense SDHPs!

Don't worry Paikea, he's not dead -- just got his butt kicked by the WOD.

WARM UP:

Jump rope, KB swing and Med Ball cleans 10×3

WOD:

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

COOL DOWN:

abs and stretch

WOD 02.10.09

Feb 10, 2009 Uncategorized

Warm-up: 3 rounds at your pace of: 10 squats, 10 back extensions, Jump rope 100x – Try practicing jumping on one foot at a time for pose technique. Check out video for Pose skill:

http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov

WOD: Deadlift 1-1-1-1-1-1-1 reps

Cool-down: easy run 400m, stretch

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Check out new photos in our gallery!

Vince from Press/Push Press/Push Jerk WOD on 02.06.09

WOD 02.09.09

Feb 9, 2009 Uncategorized

Warm-up: row 500m at a pace to warm your muscles, 10 wall ball shots at your pace

WOD:
Cindy
5 pull ups
10 push ups
15 squats

Max rounds in 20min

Cool down: stretch

WOD 02.06.09

Feb 8, 2009 Uncategorized

WOD:
As many rounds for time of:
250m row
21 sumo deadlift highpull
12 pullups

WOD 02.06.09

Feb 6, 2009 Uncategorized

Warm-up: 3 rounds of: 5 ball slams, 10 push-ups, 10 squats, samson stretch 15-20 sec

WOD:

Shoulder press 1-1-1-1-1- reps
Push press 3-3-3-3-3- reps
Push Jerk 5-5-5-5-5 reps

Cool-down: stretch

WOD 02.05.09

Feb 5, 2009 Uncategorized

Warm-up: row 500m or jump rope 300

WOD:
5 rounds for time:

25 KB swings (2 pood, scale to what you can handle)
25 GHD or sit-ups
25 Back extensions
25 Knees to elbows

Cool down: stretch

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Yesterday’s “DIANE”: Watch it at our video gallery

CFP Tip: It great to have a Coach giving you cues during the WOD (ie. sit a little lower on the bottom part of the deadlift), but it’s also good to video tape WODs so you can see what you are doing right and wrong so you can fix it for next time.