WOD 05.31.09
May 31, 2009 Uncategorized
“Without sweat and toil no work is made perfect.” – Latin Proverb
Heres a little art from Vinnie. (The person is saying “Yay he’s dead!”)
WOD
Main site rest day!
All CrossFitter’s rip their hands open after about the 100th pullup. Andy Petranek over at CrossFit LA shows us how to tape them up. Read.
WOD 05.30.09
May 30, 2009 Uncategorized
“There is no failure except in no longer trying.” - Elbert Hubbard
Todays WOD is at Caesar Chavez Elementary!
WOD
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
WOD 05.29.09
May 29, 2009 Uncategorized
“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. Your 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. “ – Coach Carter
WOD
30 Muscle Ups for time.
if you cannot do the muscle-ups do 120 pull-ups and 120 dips.
WOD 05.28.09
May 28, 2009 Uncategorized
“Happy are those who dream dreams and are ready to pay the price to make them come true.” - Leon J. Suenes
Warm Up
Row on Concept 2 – 15 big strokes – try to cover max distance
10 Push Ups
12 Knees to Elbows 5-10 reps
100 Single Unders, 30 Double Unders (Now is the time to practice double unders. During Warm ups and after the WOD’s are the best times.)
WOD
Thruster
1-1-1-1-1-1-1 reps
It’s everyones first time doing heavy thrusters! Lets get some!
WOD 05.27.09
May 27, 2009 Uncategorized
“You don’t understand anything until you learn it more than one way.” ~Marvin Minsky
After Barbara kicked everyones butt, heres a nice rest day for everyone! If you want to come in and work on some Oly .lfits or aynthing feel free. 
Kim Malz: mom, cancer survivor, affiliate owner (CrossFit Persevere) and, now, 2009 CrossFit Games competitor. She went from 17th to 4th place on the final WOD at the Northeast Qualifiers through virtue of solid technique, phenomenal focus, and relentless pace. And now she’s headed to Aromas. Live strong, indeed.
WOD 05.26.09
May 26, 2009 Uncategorized
Vince's DL PR: 300lbs!
Aside from making you stronger, lifts are mentally empowering, especially for women. Ladies, don't be afraid to train the lifts.
112 lb soon-to-be 40 year-old, mom of two with deadlift PR: 206lbs! CrossFit is the Fountain of Youth.
GREAT 5K ON THE 25TH! EVERYONE MADE GREAT TIMES! Thanks to everyone for pushing and supporting each other to go faster.
Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one. ~Jane Howard
Warm-up:
Run 400m, CFWUx3.
WOD:
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
WOD 05.25.09
May 25, 2009 Uncategorized
“The legacy of heroes is the memory of a great name and the inheritance of a great example.” - Benjamin Disraeli
*****We are meeting at Starbucks on Magnolia and Ontario for the run.*****
WOD
Run 5k
If this is your first 5k lets go out there and have some fun. People run at different paces and you aren’t expected to run an 18 minute 5k. Like I have said before, you are expected to finish no matter what. Run, jog, walk or crawl to the end. Remember to breathe slow and move fast.
Watch this video. If the guy at the end can run, so can you.
WOD 05.24.09
May 24, 2009 Uncategorized
“Exert your talents, and distinguish yourself, and don’t think of retiring from the world, until the world will be sorry that you retire.”- Samuel Johnson
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
WOD 05/23/09
May 23, 2009 Uncategorized
“Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained.” -Marie Curie
Main site rest day! Rest up and come back for more the next day.
WOD 05.22.09
May 22, 2009 Uncategorized
“Once you say you’re going to settle for second, that’s what happens to you.” - John F. Kennedy
WOD
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
WOD 05.21.09
May 21, 2009 Uncategorized
“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.” - Anonymous
WOD
“Twins”
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
The clean! It looks so easy, yet there is so much to the movement. A good start position, shrug up, open your hips all the way and then drop straight down into a squat. Complicated? Definetely. All CrossFit movements are functional and that is the beauty of it. Have you found yourself in a position that uses what you learn at the gym and translates it to your everyday life? Check out this video.
WOD 5.20.09
May 20, 2009 Uncategorized
“Arriving at one goal is the starting point to another.” – John Dewey
WOD
Four Rounds For Time:
400m Run
50 Squats
WOD 05.19.09
May 19, 2009 Uncategorized
“Never discourage anyone…..who continually makes progress, no matter how slow.” - Plato
Main site rest day. Come in and do the gym WOD. You could also practice handstands or do some oly lifts.
We all have things we need to work towards. Some that are very basic, like the squat or things more advanced like muscle ups and handstand pushups. We all should be working towards something at the gym. Before the WOD’s feel free to ask about a movement or how to do it, the list is endlesss! There is always a progression towards any movement, and thats the beauty of CrossFit. Scalability is key. So keep that in mind next time you come in!
Here is a Butterfly kipping tutorial, as if the regular kipping pullup isn’t hard enough!
WOD 05.18.09
May 18, 2009 Uncategorized
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” - Coach Glassman
Warm up
200 Single Unders
Group Stretch
Review: GHD Situps and Back/Hip Extension
WOD
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Since we do not have a bench press, we will sub them with another excercise
The CrossFit dog, Paikea, chilling with Christian after doing Diane. Hard stuff!
WOD 05.17.09
May 17, 2009 Uncategorized
World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - Coach Greg Glassman, Crossfit Founder.
WOD
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Cool Down
20 Knees to Elbows
WOD 05.16.09
May 16, 2009 Uncategorized
“If what you’re working for really matters, you’ll give it all you’ve got.” - Nido Qubein
Warm Up
200m Run
Skill: Hand Stand Pushups, Deadlift
WOD
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
WOD 05.14.09
May 14, 2009 Uncategorized
“When one door closes another door opens; but we often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.”- Alexander Graham Bell
Warm Up
100m Sprints x 4
WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
WOD 05.13.09
May 13, 2009 Uncategorized
“The future belongs to those who believe in the beauty of their dreams.”- Eleanor Roosevelt
Warm Up
200 Single Unders
Group Stretch
200m Run
Timed 400m Run
WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
WOD 05.12.09
May 12, 2009 Uncategorized
“Sometimes we are limited more by attitude than by opportunities.”- Anonymous
WOD
Power Clean
1-1-1-1-1-1-1
Alt. WOD
3 rounds for time of:
Run to park
20 Step Ups
12 Burpees
Cool Down
50 Sit Ups
We saw a screening of this over at UCR last night. It was so interesting and inspiring to see all those athletes leaving their hearts out there after not just one, but four WODS. So lets start hitting the workouts with some more intensity, keep in mind not to sacrifice form !!
WOD 05.11.09
May 11, 2009 Uncategorized
“The question is not whether we will die, but how we will live.” - Joan Borysenko
Main site rest day and rest day at the gym. There will be a showing of the CrossFit movie at UCR tomorrow night. Come on down and check it out! Email us for questions.
Ever heard of those pedipaws? You know, the little tool for dogs to file their nails down? Well we found out it works to also file down your calluses from doing pullups.
WOD 05.10.09
May 10, 2009 Uncategorized
“All mothers are working mothers.” - Author Unknown
Happy Mother’s Day! The quote goes to Kim, Carissa and Ros. The best kind of mom is a CrossFit Mom!
Warm Up
- CFWU x 3
- Skill: Back Squat
WOD
Back Squat
5-5-5-5-5
Scaled (or if you do not have the barbell and weights):
Tabata squats 8 rounds of 20 seconds of squats, 10 seconds off.
Make sure your “off” position is at the bottom in the squat position.
Cool Down
- 200m Sprint
- 200m Walk
WOD 05.09.09
May 9, 2009 Uncategorized
“Knowing is not enough; we must apply.Willing is not enough; we must do.” - Johann Wolfgang von Goethe
WOD
The WOD today will be at Lincoln Park. 9:30!! See you there!
NorCal Regional Qualifier WOD
- Little Loop Farmers Walk
- 22 Dumbbell Thrusters
- Little Loop Farmers Walk
- 22 PullUps
- Big loop Run
Everyone’s effort today was great! Keep pushing each other and make each other better.
WOD 05.08.09
May 8, 2009 Uncategorized
“Nobody can make you feel inferior without your consent.” - Eleanor Roosevelt
Warm Up
- 200m Run
- Group Stretches/ Mobility Drills
- CFWU x 3
WOD
“Grace”
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed
Cool Down
50 Partner Medicine Ball Sit ups
Check this kid out! For people who cant do muscle ups and know how hard it is, this should be pretty amazing to see.
WOD 05.06.09
May 6, 2009 Uncategorized
“About the only thing that comes to us without effort is old age.” - Gloria Pitzer
Warm Up
Max Squats
Max Pushups
Skill: Push Jerk
WOD
Push Jerk
1-1-1-1-1-1-1 reps
Cool Down
30 Second Planks x 4
WOD 05.05.09
May 5, 2009 Uncategorized
“Teamwork divides the task and multiplies the success.” - Author Unknown
Warm Up
200m Run
Group Stretch
Skill: Squat, Slam Ball, Wall Ball
WOD
Team Workout Today!
Each team consists of 3 people. Split up the work however you want but each person has to hit each excercise. No teammate should be at the same station at one time. The run has to be completed as a TEAM. This will be interesting to see how we all push each other. Have fun with it and try not to throw up 
150 Wall Ball
150 Ball Slams
150 Jumping Pull Ups
400m run
Cool Down
20 Knees To Elbows
WOD Monday 05.04.09
May 4, 2009 Uncategorized
“He who walks with cripples soon learns to limp.” - Italian Proverb
With that said, the alternative is also true….So, keep yourself in good company with positive & encouraging CrossFitters, and soon learn to be a fire-breather!
Warm-up: CrossFit Official Warm-up
WOD: Front squat 3-3-3-3-3 reps
WOD 05.03.09
May 3, 2009 Uncategorized
“Every time I catch myself saying, “Oh no, you shouldn’t try that,” I think, “Yes, I should.”– Erica Jong
Warm Up
- CFWU x 3
- Skill: Deadlift 3-3-3
WOD
Main site rest day!Come in and do the gym WOD.
Cool Down
30 Second Planks x 4
WOD 05.02.09
May 2, 2009 Uncategorized
“Be not afraid of going slowly; be afraid only of standing still.” - Chinese Proverb
Warm Up
200m Waiter’s Walk
200m Run
Group Stretch
WOD
“Hansen”
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
WOD 05.01.09
May 1, 2009 Uncategorized
“All the so-called “secrets of success” will not work unless you do.” - Author Unknown
Whenever you see Scott at the gym give him a big high five! He got his first set of kipping pull ups today! His hard work and practice shows when he comes to the gym! Keep it up Scott!
Warm Up
500m Row
CFWU x 3
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
