WOD 07.01.09

Jun 30, 2009 CrossFit WOD

“Runners like to train 100 miles per week because it’s a round number. But I think 88 is a lot rounder.”- Don Kardong

WOD

Run 10k

WOD O6/30/09

Jun 30, 2009 CrossFit WOD

“Birthdays are good for you.  Statistics show that the people who have the most live the longest.”  - Larry Lorenzoni

WOD

Scott’s Birthday WOD. Happy 38th!

Scott has gone so far, from being overweight, to now being able to deadlift more than his body. His drive and determination is nothing we have seen at the gym. He continues to impress us all and pushes us to our limits. On the his first Filthy 50 WOD he looked like a wreck, now he stands tall and runs a lap after all his workouts. He truly is a great addition  to our CrossFit family. Happy Birthday Scott!

WOD 06.29.09

Jun 28, 2009 CrossFit WOD

“Don’t be fooled by the calendar.  There are only as many days in the year as you make use of.” - Charles Richards

WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

WOD 06.28.09

Jun 27, 2009 CrossFit WOD

“It is easier to go down a hill than up, but the view is best from the top.”  - Arnold Bennett

WOD

Main site rest day! Come in and work on a skill, lift, or do the gym WOD.

WOD 06.27.09

Jun 26, 2009 CrossFit WOD

Coming together, sharing together, working together, succeeding together. – Unknown

Great job everyone on the Nicole sub WOD (06.26.09): AMRAP 20 min Partner WOD of max push-ups while your partner does a 400m run. TOUGH, but lots of fun. Especially after the warm-up of 100 jump-ropes (working on double-unders) and line drills. The Zone potluck was a huge bonus! The quote above says it all. That’s what we’re all about at CrossFit Proper. Thank you everyone for giving 110% once again.

WOD

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

WOD 06.26.09

Jun 25, 2009 CrossFit WOD

“Never say more than is necessary.” – Richard Brinsley Sheridan

WOD

“Nicole”

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Since we do not have pullup bars we are going to sub for another movement.

WOD 06.25.09

Jun 24, 2009 CrossFit WOD

“To climb steep hills requires a slow pace at first.” – Shakespeare

WOD

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Look at these pictures from CrossFit Lethridge and CrossFit NRG. We DO NOT want you to look like this after a pullup WOD. The puking is okay.

Take care of your hands! 1) Cut off lumps of skin with a nail / cuticle cutter. 2) Sand it down with a pedi paw or dremel (on low speed).

WOD 06.24.09

Jun 23, 2009 CrossFit WOD

“The worst thing in the world is to try to sleep and not to.”  - F. Scott Fitzgerald

The gym is always open, even though we post rest days on here, there is always a WOD waiting for anyone who wants to come in to the gym.

WOD

Main site rest day! Come in and do the WOD at the gym, work on a skill, or just hangout!

Dont ever take these rest days for granted. Since the WOD”s demand high intensity all the time, you need to give your body a rest. The punishment you put your body through has to recover somehow! Crossfit suggest 3 days on and 1 day of rest. This seems to allow  most people to recover, but if you find yourself in need of an extra day it won’t hurt to take another day off.

On rest days, if you are super sore and tight all around, we suggest to get around and move just a little. The key is to move and get your blood flowing!  Go throw the ball around with your kids or even just take a nice walk to get rid of the lactic acid in your body.

WOD 06.23.09

Jun 22, 2009 CrossFit WOD

“I’ll put you through hell, but at the end of it all we’ll be champions.” - Bear Bryant

Do you always go hard during a CrossFit WOD? What holds you back? Every time you come to the gym remember to give it your 110% and then a little more. It is a very unique sight to see you all at the gym feed off each other’s success.Through all the sweat, hand rips, and suffering we as a family make each other better, do not hold back. We push each other past our limits. So next time you step in the gym go hard and have fun.

WOD

Front Squat

3-3-3-3-3

WOD 06.22.09

Jun 21, 2009 CrossFit WOD

“The thing always happens that you really believe in; and the belieft in a thing makes it happen.” – Frank Lloyd Wright

WOD

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

I saw this video a while back on CrossFit Oakland’s site. Watch for when he takes his clothes off. Look.

A fine example of why a Globo gym doesnt work.

WOD 06.20.09

Jun 19, 2009 CrossFit WOD

“I believe that the very purpose of life is to be happy. From the very core of our being, we desire contentment. In my own limited experience I have found that the more we care for the happiness of others, the greater is our own sense of well-being. Cultivating a close, warmhearted feeling for others automatically puts the mind at ease. It helps remove whatever fears or insecurities we may have and gives us the strength to cope with any obstacles we encounter. It is the principal source of success in life. Since we are not solely material creatures, it is a mistake to place all our hopes for happiness on external development alone. The key is to develop inner peace.” - Dalai Lama

Here it is ladies and gentlemen! Coming soon to Corona, CrossFit Proper! We just got the keys today for our box!! Woohoo!

WOD

We will be going over to UCR this Saturday, Josh Everett is hosting a workout at “The Patch” You can see a couple of videos and pictures here. Workout starts at 9. Email Jesse or Christian for more info.

WOD 06.19.09

Jun 18, 2009 CrossFit WOD

“Do what you love. When you love your work, you become the best worker in the world.” – Uri Geller

WOD

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

WOD 06.18.09

Jun 17, 2009 CrossFit WOD

“Believe that you have it, and you have it.” – Latin Proverb

WOD

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Muscle ups are a challenge for many CrossFitters, perfect technique and the right amount of strength is needed to get just one! Paul Hamm was a gymnast in the 2008 Olympics, imagine the strength it takes to do the things he does. Amazing! Take a look.

WOD 06.17.09

Jun 16, 2009 CrossFit WOD

“Use no way as way; use no limitation as limitation.” - Bruce Lee

Warm-up

750m row, 20 sit-ups, 20 back-extensions or good mornings, 20 pvc pass-throughs

500m row, 20 sit-ups, 20 back-extension or good mornings, 20 pvc pass-throughs

250m row, 20 sit-ups, 20 back-extension or good mornings, 20 pvc pass-throughs

***keep moving if you are waiting for a rower — jump rope or do squats while waiting

WOD

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

WOD 06.15.09

Jun 14, 2009 CrossFit WOD

“Top results are reached only through pain.  But eventually you like this pain. You’ll find the more difficulties you have on the way, the more you will enjoy your success.” - Juha “the Curel Vaatainen

WOD

Run 5k

Its been almost a month since the last 5k. Lets see how much we’ve improved! Run fast and breathe slow.

Oh and take a look at these shoes. Are they the ultimate CrossFit shoes? Or are they just funny looking? Or both?  Carissa wants to get a pair!

WOD 06.13.09

Jun 12, 2009 CrossFit WOD

“The first sign of maturity is the discovery that the volume knob also turns to the left.”  - Jerry M. Wright

B-Day WOD

The  WOD will consist of

20 Burpees
Up and Over The Hill
20 Burpees
Run Down The Hill

Carissa has been CrossFitting for over a year now and her athletic capabilities in and outside the gym have changed dramatically. She went from not even a single pull up to 20+ in a row! Plus she can do all the oly- lifts and has ran a half marathon in the pouring rain! She surprises everyone at the gym and even herself to this day, although she does have things she needs to work on (Muscle Ups and Handstands) she never gives up. Happy birthday Carissa! Keep up the good work. (Oh and did i mention she is a mother of two?)

WOD 06.12.09

Jun 12, 2009 CrossFit WOD

“Do not think that what is hard for thee to master is impossible for man; but if a thing is possible and proper to man, deem it attainable by thee.” – Marcus Aurelius

The CrossFit RRG is almost there! Join the one last push hosted by Crossfit Central. The money bomb is going off today at 10am Pacific/11am Mountain/12pm.

WOD

Main site rest day. Come in and work on a skill, or make up a WOD. You can also come in and go heavy, work on those o-lifts!

Heres a preview for Carissa’s Birthday WOD on Saturday. Looks like fun, right? 

WOD 06.11.09

Jun 10, 2009 CrossFit WOD

Don’t waste your life in doubts and fears: spend yourself on the work before you, well assured that the right performance of this hour’s duties will be the best preparation for the hours or ages that follow it. – Ralph Waldo Emerson

Warm Up

100 Single Unders (Work on DU technique, jump, jump, EXPLODE!)
Double Under Competition (Record is 10 by Carissa!)
Group Ball Cleans
Group Stretch

WOD

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Here are some pictures of yesterday’s back squat WOD. Scott killed it with a 201# PR. Also Jesse hit 211# PR! Thats a LOT of weight. Keep up the work guys.

WOD 06.10.09

Jun 9, 2009 CrossFit WOD

“Opposition is a natural part of life. Just as we develop our physical muscles through overcoming opposition – such as lifting weights – we develop our character muscles by overcoming challenges and adversity.” - Stephen R Covey

Warm Up

• 100m Waiter Walk
• 10 Burpees
• 100m Waiter Walk (Switch Arms)
• 10 Pull Ups
• Row 250m

WOD

Back Squat

1-1-1-1-1-1-1

WOD 06.08.09

Jun 8, 2009 CrossFit WOD

“I never compete against the competition. The only one I compete against is myself, because one day I will beat the competition and then who will I compete against? ” – Billie Akauloa

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

Cindy and Mary, these are very deceiving girls. They look so easy yet they kick the crap out of you once its over. Lets get some!

WOD 06.08.09

Jun 7, 2009 CrossFit WOD

Kim doing "Lynne." Pull-ups scaled to jumping pull-ups.

This is just the warm-up.

Jesse giving Dustin tactile cues for the deadlift.

VIEW MORE IMAGES FROM JUNE 2009 WODS IN THE GALLERY>> 

WOD 06.07.09

Jun 6, 2009 CrossFit WOD

“They can because they think they can.” -Virgil

“You are all Champions in your own way. That doesn’t mean you have to be number 1 or be the best. Just do your best. If you aren’t first, then make those people ahead of you break records by pushing them with your personal best. Consider for a moment what we achieve from athletics – the sheer fun of competing – the building of a healthy and alert mind and body – stamina, courage, perseverance, dedication, commitment, selflessness and most importantly, the will to excel.”

WOD

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

WOD AT 7PM TONITE

WOD 06.06.09

Jun 5, 2009 CrossFit WOD

The greatest men sometimes overshoot themselves, but then their very mistakes are so many lessons of instruction. - Tom Browne

WOD

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

WOD 06.05.09

Jun 4, 2009 CrossFit WOD

“The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can.” - Robert Cushing

Over at Motor City CrossFit, they tell you to talk to your body before a tough workout. Read.

Warm-up:

Row 500m, then 3x – 10 pistols, 10 push-ups, 10 push-presses w/pvc or bar

WOD:

21-15-9 Reps for time of:

Box Jumps
KettleBell Swings
Burpees

400m Run after completion of all rounds

WOD 06.04.09

Jun 4, 2009 CrossFit WOD

“If a man insisted always on being serious, and never allowed himself a bit of fun and relaxation, he would go mad or become unstable without knowing it.” - Herotodus

Main site Rest Day! 

Come in and do a make-up WOD you missed.

WOD 06.03.09

Jun 3, 2009 Uncategorized

“Nothing great was ever achieved without enthusiasm.” - Ralph Waldo Emerson

WOD

 For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Heres Buddy Lee showing off some jump rope skills! 

WOD 06.02.09

Jun 2, 2009 Uncategorized

“Don’t waste your life in doubts and fears: spend yourself on the work before you, well assured that the right performance of this hour’s duties will be the best preparation for the hours or ages that follow it.” –  Ralph Waldo Emerson

 Take a look at this article on CrossFit Invictus’s blog, she talks about adapting to your new lifestyle as a CrossFitter and taking a different perspective on everything. Even your clothes. Maybe It’s Not Your Jeans; It’s Your Perspective.

Warm Up

Review: OverHead Squat 

WOD

Overhead Squat

5-5-5-5-5 reps.

A little video for inspiration tomorrow!

WOD 06.1.09

Jun 1, 2009 Uncategorized

“There are two things to aim at in life; first to get what you want, and after that to enjoy it. Only the wisest of mankind has achieved the second.” - Logan Pearsall Smith

Great job everyone who has shown up at the gym and given it their all. Keep up the good work.

Warm Up

Skill: Dumbbell Split Clean and Dumbbell Snatch

WOD

“Erin”

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

New WOD! Erin will be a fun one.