CrossFit in Corona WOD 07.31.09
Jul 30, 2009 CrossFit WOD
He who rejects change is the architect of decay. The only human institution which rejects progress is the cemetery. ~Harold Wilson
Main site has Nicole. Since we are doing Fran on Saturday we’ll spare you the max pull-ups for now.
WOD:
3 rounds for time:
15 Hang Power Cleans (Go heavy)
400m Run
Technology & CrossFit
Jul 30, 2009 Uncategorized
I love my iPhone. I just downloaded the app which allows me to publish direct to WordPress. And, somehow it will also publish to Twitter.
Anyway, here’s a 4 block meal Christian had the other day. All from Trader Joes!
Meeting “Pukie”
Jul 30, 2009 Uncategorized
It’s official. First ever visit from “Pukie” came yesterday. Luckily it was mostly water. Charisse rowed her 8000m benchmark in 41:28. Not bad for someone who’s vertically challenged!
By the way, I can say that, I’m her mom and I’m also vertically challenged-Carissa 
Charisse after the 8000m row
CrossFit Proper Updates
Jul 28, 2009 Uncategorized
We are currently revising our website. If things should appear a bit off, they probably are. Please bear with us as we revamp our website. We have just completed our transition from our garage gym to our box and now it’s time for a website overhaul. Please email info@crossfitproper.com if you have any questions. Thanks!
WOD 07.28.09
Jul 27, 2009 CrossFit WOD
“All your life you are told the things you cannot do. All your life they will say you’re not good enough or strong enough or talented enough; they will say you’re the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. They will tell you no, a thousand times no, until all the no’s become meaningless. All your life they will tell you no, quite firmly and very quickly. And you will tell them yes.” – Nike Quote
WOD
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Here is a video of the Clean And Jerk. Watch.
We will be doing a full clean from the ground to catching it in a front squat. From there you can Split Jerk, Push Jerk, or whatever you’d like. Just get the bar overhead.
I know it is going to hurt, but it will make you better. 
WOD 07.27.09
Jul 26, 2009 CrossFit WOD
“To be prepared is half the victory.” – Miguel De Cervantes
Our pull up bars are done! Woohooo! Watch out for Fran in the near future.
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 07.25.09
Jul 24, 2009 CrossFit WOD
“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
We get to use our new banner as our wallball target.
WOD
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
WOD 07.24.0
Jul 23, 2009 CrossFit WOD
“Effort is only effort when it begins to hurt.” - José Ortega y Gassett
WOD
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
So what does max reps mean? It should be an all out effort to get the highest rep count as possible. I don’t want to see any people stopping at a specific number or thinking they can’t go on. To get a max rep on an excercise it requires MAX EFFORT. So don’t stop until you fall flat on your stomach or fall off of the bar.
Your body is capable of a whole lot more than you may think. So when you come in for this workout tomorrow I don’t want to hear I can’t. I should be seeing a bunch of people trying extremely hard , breaking a sweat and getting some high numbers.
We will sub bench press with push ups.
On the same note, I don’t think anyone has met Pukie yet. I wonder who will be first.
Oh and check out this video Josh Everett. He gets so stoked in during the CF Games Deadlift Workout. What a beast! And by the way, he is hosting workouts at UCR’s The Patch the following weekends. We will announce when we are going to make our trip down there. Watch.
WOD 07.23.09
Jul 22, 2009 CrossFit WOD
“And in the end, it’s not the years in your life that count. It’s the life in your years.” – Abraham Lincoln
Guess who’s birthday it is?? If you see Ros at the gym tomorrow, give her birthday greeting! And in honor of her B-day here is a killer WOD. Keep up the good work!
WOD
This will be a ladder type workout. Start with 31 reps of Push Jerks followed by 1 Burpee. Next set do 30 Push Jerks and 2 Burpees. All the way down the ladder until the end rep count has switched among the excercises. Happy Birthday Ros!
Men use 65#, Women Use 45#.
31 reps of Push Jerk
1 Burpee
30 Reps of Push Jerk
2 Burpees
….
2 Reps of Push Jerk
30 Burpees
1 Rep of Push Jerk
31 Burpees
WOD 07.21.09
Jul 20, 2009 CrossFit WOD
“If you insist on wearing gloves, make sure they match your purse.” – Mark Rippetoe
WOD
Deadlift 1-1-1-1-1-1-1 reps
Imagine Deadlifting a starting weight of 315 going all the way up to 505 in a matter of 10 minutes. Psycho talk huh? Well thats what WOD #2 of the CrossFit Games consisted of. 20 Lifts, with 30 second intervals to complete the lift. A total of 16 men went through the whole ladder; remember this is after a 7.1k run, with extremely steep inclines, almost to the point where athletes had to get on all fours. Now thats some insanely strong dudes. Lets see how high your Deadlift numbers go tomorrow!
Josh Everett making that Deadlift look easy, he was one of the men who completed the whole ladder.
WOD 07.20.09
Jul 19, 2009 CrossFit WOD
“Nobody can make you feel inferior without your consent.” - Eleanor Roosevelt
WOD
Bring your running shoes. Everyone loves a 5k.
WOD 07.19.09
Jul 18, 2009 CrossFit WOD
“I welcome you to the community of people who have decided that easy will no longer suffice.” – Mark Rippetoe
The quote was taken from one of CrossFit KTwon’s plyo boxes. They have a bunch of Rippetoe quotes on their plyo boxes. Pretty cool if you ask me.
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Here we go Scott! Filthy Fifties just for you! Remember the last time you did this WOD? You almost died! Hahaha Let’s see if the feeling has changed after a whole lot of dedication and training.
WOD 07.18.09
Jul 17, 2009 CrossFit WOD
“Runners just do it – they run for the finish line even if someone else has reached it first. “~Author Unknown
WOD
Main site rest day!
WOD 07.17.09
Jul 17, 2009 CrossFit WOD
“Happiness does not consist in pastimes and amusements but in virtuous activities.” - Aristotle
WOD
30 Muscle Ups For Time
WOD 7.16.
Jul 15, 2009 CrossFit WOD
” It is not work that kills men, it is worry. Work is healthy; you can hardly put more on a man than he can bear. But worry is rust upon the blade. It is not movement that destroys the machinery, but friction.” - Henry Ward Beeche
WOD
Hang power clean 1-1-1-1-1-1-1 reps
WOD 07.15.09
Jul 14, 2009 CrossFit WOD
“Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice.” - Coach Glassman
WOD
“Nancy”
5 rounds for time:
400m Run
95# Overhead Squats, 15 reps
The games were a blast! It was a sight to see CrossFitters from all over the world come together and cheer on the competitors. The crowd’s reaction to the competitions were by far the loudest I’ve ever heard during a workout. The cheering would be some what loud for the 1st place finisher, but every single time, the last person to finish the WOD had people screaming at the top of their lungs. Now thats a great community CrossFit has built. All the athletes who competed should get mad props for a tough 2 days of work. In the end Finland’s Miiko Salo was crowned the fittest man on earth. (Check out his highlight video on the main page)
By the way — got a huge LED timer for the gym. Our first “Tabata Tuesday” today. We christened it’s arrival with 8 rounds of 20/10 each of burpees, box jumps, row and ab mat sit ups.
A Yummy Zone Meal
Jul 9, 2009 Zone
Trader Joe’s never ceases to amaze. This microwaveable Chicken Enchilada is at 39-28-33! At 21 grams of protein, it’s a 3-block meal that is very, very close to being a perfectly Zoned. A decent convenient meal if you’re in a hurry or need something to put in the freezer at work. Tastes pretty good too.
TJ’s a great place to shop for good tasting healthy food. There are some temptations down the isle, but I like their meats, fruits and veggies. They’re normal size and don’t look like they’re pumped up with whatever weird stuff commercial farmers put in food to make America obese (These days, I feel a bit gross biting into an apple the size of a softball).
Another Zone tip: if you have an iPhone (or need a reason to get one, Vince & Ros — wink — wink –), download the free app called 40-30-30. You plug in the numbers from the nutritional info on food packaging and it’ll give you the Zone breakdown.
CrossFit is About Revelations
Jul 9, 2009 Articles
I thought I’d share my experience from the 10k WOD. We encourage you all to share your CrossFit experiences. If you have anything to share, just shoot as an email and we’ll post it as an article on this blog. Here it goes:
I just ran my 10k WOD the other day. It was a make-up WOD because I couldn’t do it the day that it came up on main site. I had considered skipping it altogether because I normally think of 10ks as something you do as an event. You know–you register, get a t-shirt as a reward, maybe a banana or an orange and bottled water afterwards for all your good efforts. If you’re lucky, you have friends and family rooting you on at the finish line. Well, despite the lack of rewards at the end, I decided I wasn’t going to skip it.
And, I was glad. I was glad because the long run gave me time to ponder on CrossFit and what it had done for me.
Revelation number one was immediate: As a CrossFitter, you learn to fight “the quitter” in you. You learn that just because you can skip something, you shouldn’t…especially if it’s good for you. You grow a “no excuses” attitude.
Revelation number two came up during the run. I live in a hilly area. Every time I’ve run the area, I’ve had to walk at least one light pole to light pole distance to give myself a break. I never had the mental toughness to make it up without stopping.
After the run, my son asked if I had walked the hill at any point. Funny thing is I had to stop and think about it. I didn’t. I really didn’t. It was as if it was natural. Like I’ve always run straight through. I thought, “So, why would you even ask if I walked?” That’s revelation number two: you forget about all the things that you couldn’t do before. You just are and always were a champion, a stud, a kick-ass athlete.
Revelation number three came up towards the end of the run, during the last 1.2 mile when my legs were starting to jello and the morning sun started to bake on my head. My mouth must’ve been wide open trying to catch some oxygen because I swallowed a fly. Yeah, gross. My eyes started to water and I started to gag and cough as I thought about that little fly tickling my throat, making it’s way to my stomach. I was on the verge of stopping off to the side and throwing up. But as every CrossFitter knows, every second counts. “I can’t stop now!” I had to change my mind about that gross little fly. And it had to be immediate or Pukie would’ve come for a visit, and embarrassingly, not as a reward for a well-accomplished WOD. So, I simply thought about that gross little fly as protein. “Hey, it’s actually something that can get me through this run,” I thought. And, in an instant, I miraculously felt better. Revelation number three: when faced with something negative just find it’s upside, because there always is one.
CrossFit is physically and mentally trying. It makes you face difficulties head-on because you have to make good time or get high AMRAP numbers. It sucks while you’re doing it. But afterwards you get to ponder on what you accomplished. Lessons are revealed, and the next day you are simply a stronger human being.
- Carissa Batiller
WOD 07.09.09
Jul 8, 2009 CrossFit WOD
I don’t care how poor a man is; if he has family, he’s rich. ~Dan Wilcox and Thad Mumford, “Identity Crisis,” M*A*S*H
This Friday, Saturday and Sunday we will be closed, we’re heading out to the CrossFit Games! Who will be the fittest man and woman on the planet this year?
WOD
Four rounds for time of:
Run 400 meters
50 Squats
So I’ve come to realize this CrossFit thing is way more than just an awesome excercise program. It goes beyond the complex movements and gallons of sweat during workouts. Something magical happens within the room during workouts that is rarely found in any other fitness gym. We are not only striving for elite fitness, but we create bonds throughout the suffering and pain. Whatever it is, it’s cool to share the experience with each and every one of you guys and girls.
WOD 07.08
Jul 8, 2009 CrossFit WOD
“Life can be pulled by goals just as surely as it can be pushed by drives.”- Viktor Frankl
WOD
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
This is the whole gym’s first time doing Nate! Who’s going to set the standard?
WOD 07.07.09
Jul 6, 2009 CrossFit WOD
“I think exercise tests us in so many ways, our skills, our hearts, our ability to bounce back after setbacks. This is the inner beauty of sports and competition, and it can serve us all well as adult athletes.” – Peggy Flemming
WOD
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
For those of you who can’t LET GO of the bar. Here is a video that shows you a good front squat. Look at the first lady, some inspiration for you. Video.
WOD 07.06.09
Jul 5, 2009 CrossFit WOD
“We are shaped and fashioned by what we love .”- Johann Wolfgang von Goethe
WOD
Main site rest day.
We will be at the box this evening if you want to come in and make up a WOD.
Here’s an inspirational email from Scott who was away from the box this weekend celebrating his anniversary with Kim:
I can’t seem to stop and rest. I used the globo gym at the mission inn to do the best badger I could.
Round 1
70 # Bar bell squat cleans x 30
100# lat pull downs (gay) x 30
.5 mile run (treadmill)
Round 2
60# BB squat cleans x 30
100# lat pulls x30
.5 mile run
Round 3
60# BB squats x 30 (no clean, I started yelling too loud and getting dirty looks)
100# yelling lat pull downs x 30
.5 mile run
No watch but it took about 30 -32 minutes to complete. I wish I had a camera because I did the whole workout in socks, yelling and sweating like crazy while this guy was jumping on my lat machine while I was on the treadmill and struggling to get 10 reps then a few curls and lots of drinks of water in between. I would not last a week in a regular gym. They would kick me out for sure.
Happy 4th to all!
WOD 07.04.09
Jul 3, 2009 CrossFit WOD
“Patience is waiting. Not passively waiting. That is laziness. But to keep going when the going is hard and slow – that is patience.” – Anonymous
WOD
“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Good news! Our rock climbing wall is up!
The team over at CFP would like to thank everyone for their patience and support while we work some kinks out at the gym. We want to make everything perfect and PROPER. I know everyone is dieing to do pull ups, haha! But seriously, we are making sure that everything is safe for everyone of all ages.
Our goal at the gym is to resemble a temple. church or whatever you would like to call it. Once you step inside the gym we want you to forget about your troubles and concerns. Forget about your job or the bills you have to pay, just come in clear your mind, work out and of course, have fun!
Our gym is your gym, the people inside it are YOUR family. Treat them with respect, cheer them on, and help them out if they need it. Thats all we ask of you. Remember, we are not just a bunch of individuals trying to get big and buff. We are a family. We are a team. We are CrossFit Proper, say it loud and say it proud.
WOD 07.03.09
Jul 2, 2009 CrossFit WOD
“Character is higher than intellect. A great soul will be strong to live, as well as strong to think.”
- Ralph Waldo Emerson
WOD
“Randy”
75 Pound Power Snatch, 75 reps for time.
Some inpiration for you!
Heart & Hard Work
by Frank DiMeo
I love working with people who don’t know what “quit” means.
You can see it in a person’s eyes when they go after a difficult task. You can hear it in their voice when they talk about it.
I don’t mean people who are necessarily loud or boastful; in fact, they often say very little, but their words have a distinct conviction in them.
Recently, I had the privilege of starting to train a guy who had a near-fatal brain injury from an accident. Miraculously, he survived and is starting to put his life back together. Because of confidentiality, I cannot include any videos or photos of this person’s training.
One of the main things he wants to do is get in good shape. He is consistently showing up for training and working extremely hard. We’ve had some things to work around, like balance issues, but he is able to do scaled CrossFit workouts, and he loves them!
It doesn’t matter what the WOD is, he pays specific attention to how to do it correctly, then gives it his best. Olympic lifts, lunges, and wall-ball (among others) can be really challenging to a person with balance issues. We work slowly and patiently on the basics, then speed it up safely to perform the movements. Working in close proximity with physical therapy/sports medicine professionals is a great way to validate the “real-world” value of CrossFit training for all people.
I was blessed to be able to attend my CrossFit certification at the original gym in Santa Cruz, CA and learn directly from Coach Glassman in 2006. He stressed the functionality of CrossFit, and training for any contingency. I have seen this played out numerous times since then. Working with this dedicated guy (who knows he almost lost his life during his accident) is extremely rewarding.
For those who work the Warrior Transition Battalion, and other folks who are facing massive challenges daily, but meet them head-on and win, I commend you!
I am still amazed that I actually get to do this for a living. I love this stuff!
“I have not failed 10,000 times. I have successfully found 10,000 ways that will not work”Thomas Edison
Jul 1, 2009 CrossFit WOD
“I have not failed 10,000 times. I have successfully found 10,000 ways that will not work” - Thomas Edison
WOD
Main site rest day! Come do the gym WOD! Or come in, hangout and work on a skill.
A little bit of entertainment if its your rest day. Gymnastics falls that make you want to go OUCH! Watch.
