CrossFit In Corona WOD 09.1.09

Aug 31, 2009 CrossFit WOD

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” — Yuri Vlasov, Soviet Weightlifter

Our Founder’s Club sign up sheet is now full! Thanks to everyone for joining this CrossFit family and we hope to see huge growth in both you and the gym. You all make up the core of CrossFit Proper and it will be interesting to see where we go as a family of athletes from here. I’m sure it will be a great experience to see what the future has in stored for us. All of you will be getting stronger and faster, leaner and definitely more fit! 

WOD

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

They are all in sync with eachother! Here is a pic of Craig, Caleb and Katy learned the dumb bell cleans. Killin’ it!

CrossFit In Corona WOD 08.31.09

Aug 30, 2009 CrossFit WOD

“Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice”. – Mark Rippetoe

Listen up everybody! We are 99.9% done with setting up our online scheduling for the gym. Stay tuned for details and instructions! 

WOD

Main Site rest day! Even though we post here it’s a rest day there is no escaping the WOD. Come in and have some fun or do work on a particular skill or lift.

Going For It

Those 3 words pretty much sum up how CrossFitter’s feel even when they see a ridiculous, painful and scary WOD. You really just have to go for it. Close your eyes and get ready for the ride. You may have doubts in your head like Can I pick this 300# Barbell up?  Can I do 100 pull-ups? Can I even last 20 minutes? Trust me, all those things have gone through my head in the past. It may seem impossible, but you you can do it. Everyone in the gym is capable of far beyond what their mind tells them and many of us surprise ourselves on a daily basis.  How would we grow as an athlete, a mom, dad or simply just, a stronger person if we did not take risks? If we stayed in our comfort zone while working out would you show improvement? Sure, but if you dive in full steam ahead, I guarantee the results are even greater. 

So what am I trying to say here? Just GO FOR IT, lock away those doubts, and get comfortable with being uncomfortable.

The two photos are of Scott and Christian Going For max weighted Pull-ups. That is a 20# vest and a 44# KB with Scott, and a Sandbag around Christian’s waist. Fun stuff!

CrossFit In Corona WOD 08.30.09

Aug 29, 2009 CrossFit WOD

“Until you try, you don’t know what you can’t do.” – Henry James

WOD

Weighted Pull-Ups 1-1-1-1-1-1-1

Check out these pull-up variations. What beasts! Watch.

CrossFit In Corona WOD 08.28.09

Aug 27, 2009 CrossFit WOD

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

WOD

OverHead Squat 3-3-3-3-3

CrossFit In Corona WOD 08.27.09

Aug 26, 2009 CrossFit WOD

“Become addicted to constant and never ending self improvement.” - Anthony J D’ Angelo

WOD

Main site rest day! 

We are going to go heavy tomorrow, so wear some flat soled shoes! Not those high heel running shoes!

Chuck Taylor’s are great for weight lifting and overall an awesome CrossFit shoe. You might see many of us wearing them, Scott even likes to call them Team Shoes” Haha! But why are they so good for CrossFit? Because they are FLAT, not cushioned with some fancy springs and super expensive gel soles. Believe it or not ladies and gentlemen those high tech super performance expensive running shoes don’t work!

Our feet were mechanically designed to be able to FEEL the ground. Think about it, your feet are so sensitive for a reason. They tickle when someone touches them, when you step on something sharp you instantly feel something is wrong. They are self correcting devices and make you aware what your stepping on. If we cushion our feet with such high-tech footwear, it’s like blocking our self made alarm systems.

So why is it we need to feel the ground for CrossFit? You need to feel where your body is. For example, where you put your weight on a Max Load Back Squat has to be perfectly on top of your feet, driving through your heels, or you won’t make the lift. Back to the topic of efficiency, if your weight at the bottom of a squat is on your toes, are you using your most efficient body mechanics? Definetly not. You need to feel the ground, feel where your body is, be active and aware.

CrossFit In Corona WOD 08.26.09

Aug 25, 2009 CrossFit WOD

“Commit to be fit.”  - Author Unknown

We wanted to thank everyone who has brought referrals to our CrossFit studio.

More people equals more fun and more support. You are all certainly helping us forge a fit community. In order for us to ensure that everyone has the attention they need for a great workout, we ask that you bring future referrals to our Saturday Free Intro class at 11am. We understand that some referrals may not be able to make it at that day/time. In those cases, please have them contact a trainer to schedule an appointment.

Reminders: Please be sure to check out the new schedule! Its on the top of the page. Or click Here.

CrossFit is about using your body efficiently to get through tough workouts. On the flip side to make classes run smoother and more efficient for you and other people  we have opened a Bring a Friend Class on Saturdays at 11 am.  This is your oppurtunity to show your family, friends and whoever else what that crazy CrossFit thing your doing is.

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

CrossFit In Corona WOD 08.24.09

Aug 24, 2009 CrossFit WOD

“Success will never be a big step in the future, success is a small step taken just now.”  - Jonatan Mårtensson

Reminder: Please be sure to check out the new schedule! Its on the top of the page. Or click Here.

CrossFit works, it has been proven over and over again scientifically and through people all around the world. It makes you leaner, faster, stronger and healthier overall, but it doesn’t work unless you SHOW UP. The gym is open every day, we have regular WOD classes and On Ramp Classes everyday. We even have a free Bring a Friend workout on Saturday . So if its not the shortage of classes what is holding you back? Just show up! 

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

CrossFit In Corona WOD 08.24.09

Aug 23, 2009 CrossFit WOD

“It is the highest form of self-respect to admit our errors and mistakes and make amends for them.  To make a mistake is only an error in judgment, but to adhere to it when it is discovered shows infirmity of character.”  - Dale E. Turner

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

Your choice today for the workout. They are both tough.

CrossFit In Corona WOD 08.22.09

Aug 21, 2009 CrossFit WOD

“The man who has done his level best, and who is conscious that he has done his best, is a success, even though the world may write him down as a failure.” - B.C. Forbes

WOD

Hang power clean 1-1-1-1-1-1-1 reps

Have you been talking to your friends about how awesome CrossFit is? Do they want to try it? Well there is a Bring A Friend class at 11 am every Saturday!! So bring someone you know and they can get a little taste of CrossFit themselves.

CrossFit In Corona WOD 08.21.09

Aug 20, 2009 CrossFit WOD

“What is possible?  What you will”.  - Augustus William Hare and Julius Charles Hare

WOD

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

These workouts are meant to hurt and are both physically and mentally taxing. Many people see these workouts and cannot even fathom the idea of putting themselves through a CrossFit workout. But thats the whole point these workouts break you down, and test your strength, but even more so it tests you mentally.

 We always come to  a  workout where we feel like quitting (for me it was yesterdays Karen) I’m thinking to myself my body hurts, I can’t breathe, and I still have a long ways to go, but what makes us jump over that gigantic wall of doubt? Is it the people in the gym cheering you on? Is it a battle amongst yourself, to prove you CAN do it? 

Its funny though how we come back for more each day even though it hurts so bad, or good. We voluntarily put ourselves in such uncomfortable situations to better our lives, which is awesome. Keep up the hard work.

CrossFit In Corona WOD 08.20.09

Aug 19, 2009 CrossFit WOD

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”  - Newt Gingrich

Okay wallballs are tough enough as it is, but 150 is ridiculous! I know it is going to hurt, all these workouts do, but they make you better, trust me. Scale to your ability and get it done!!

WOD

“Karen”

For time:
150 Wallball shots, 20 pound ball

Heres a little video of whats been happening at the gym.

CrossFit PROPER – WORK! from CrossFit Proper on Vimeo.

CrossFit In Corona WOD 08.19.09

Aug 18, 2009 CrossFit WOD

“Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that’s real power.” – Clint Eastwood

WOD

Main site rest day! Come in and do our WOD.

This CrossFit stuff works. The past month a couple of Corona High Wrestlers have came in to workout and on the first day half of them could barely squat (by our standards) and in a short 3 weeks or so they have made huge improvements. As a team they push themselves super hard and grow off eachothers  success. Im sure they will kill this years wrestling season.

CrossFit In Corona WOD 08.18.09

Aug 17, 2009 CrossFit WOD

“Experience is not what happens to a man.  It is what a man does with what happens to him.”  - Aldous Leonard Huxley

WOD

Push Press 1-1-1-1-1-1-1 reps.

CrossFit In Corona WOD 08.17.09

Aug 16, 2009 CrossFit WOD

“I never had a policy; I have just tried to do my very best each and every day.”  - Abraham Lincoln

WOD

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

EVERYONE is going to do double-unders today! I dont care if you have to get in a single jump in between before your next double under, you are going to count your double unders only. Lets have some fun!

I thought double-unders were hard…

CrossFit In Corona 08.16.09

Aug 15, 2009 CrossFit WOD

“Keep your fears to yourself but share your courage with others.”  - Robert Louis Stevenson

WOD

“Ryan”

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Aug 14, 2009 CrossFit WOD

“You’ve got a lot of choices.  If getting out of bed in the morning is a chore and you’re not smiling on a regular basis, try another choice.”  - Steven D. Woodhull

WOD

Main site rest day! Come in and do our workout, it will be fun!

We have a free workout class at 11 pm. Bring a friend and give them a taste of CrossFit!

People have been tearing their hands up from pullups lately, if you DONT want to tear you HAVE to take care of your hands at home! I frequently visit other affiliate sites and I found CrossFit One World posted a step by step system for prevention for tearing hands. Here it is.

How To Avoid Tearing Your Hands

Many of you have experienced hand tears during high rep pull-up workouts. Keep in mind that we are doing a lot of heavy Olympic lifting over the next few weeks. The Olympic lifts can tear your hands up pretty good also. Some tips on avoiding the tears (and the tears)….

1) Take care of your calluses! There are a ton of easy ways to do this. Buy a callous shaver (local drug store) or a cuticle cutter, or just hit them with a pumice stone on a daily basis. In the shower when your hands are soft is the best time to use the pumice stone. Want to grind those calluses down quickly? Use a Dremel tool with a high grit sandpaper bit or a grind stone bit. I know it sounds crazy, but it works friggin’ great! Don’t forget to hit ALL the rough spots on your hands, not just the calluses you get on your palms at the base of your fingers. You may get calluses and rough skin build up on the fingers. You will tear there also, so tend to your entire hand.

2) After you  smooth out your calluses, use some Cornhusker’s Lotion on you hands. The stuff works miracles in keeping your hands soft. Of course, if you are using your rough hands as an excuse to get out of giving your significant other a massage becuase you are tired, then pay no attention to any of this information.

3) Avoid excess chalk. If you are doing kipping pull-ups, understand that your hands have to rotate a bit around the bar. If your hands don’t slide around the bar, all that pulling puts the load on the palm at the base of the fingers. If you have any kind of calluos, you are going to tear. You need to slide around the bar. More chalk does not make your grip better. Strengthening your grip makes your grip better! The purpose of chalk is to dry your hands. Pat a shitload of chalk on your hands in the bucket, but before you grab the bar, try to pat as much off as you can. I like to clap and rub my hands together until I don’t see any more chalk. By the way, pat your hands off in the bucket. Don’t be a chalk slob!

4) Avoid a huge kip. As you get stronger, work on not using such a sweeping kipping motion. The more you are kipping, the more your hands want to slide around the bar. Practice dead hang pull-ups when pull-ups come up in the warm-up. This will increase your pull-up strength and help you refine your kipping movement.

So many people ask, “Why don’t you just wear gloves?” The reason is simple and it has nothing to do with being “tough.” Gloves work great in a conventional gym. Gloves protect the palms by putting a thick pad between the palm and whatever you are gripping. Most CrossFit athletes quickly discover that maintaining a good grip during high rep workouts gets very hard when you are sporting a thick pad on your palm. On the other hand, if the gloves don’t effect your grip, I would say go for it!

I rarely tear even without taking great care of my hands. For me, I avoid chalk when I am doing pull-ups. Lately, I’ve been doing a lot of heavier barbell and Olympic lifts for reps, so I have made an effort to take better care of my hands. You can CrossFit and still have normal looking hands if you put a little effort into hand care.

CrossFit In Corona WOD 08.14.09

Aug 13, 2009 CrossFit WOD

“Don’t let anyone steal your dream.  It’s your dream, not theirs.”  - Dan Zadra

WOD

Front squat 1-1-1-1-1-1-1 reps

You’ve seen this video so many times! Let go of the Bar!!!!

CrossFit In Corona WOD 08.13.09

Aug 12, 2009 CrossFit WOD

“I have no special talents.  I am only passionately curious.”  - Albert Einstein

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.

If you can’t do pullup’s use a band, or jump. Your doing the same amount of work, just scaled to your ability.

Before the workout, as part of your warm up work  on those C’s and D’s.

CrossFit In Corona WOD 08.12.09

Aug 11, 2009 CrossFit WOD

“Positive anything is better than negative thinking.”  - Elbert Hubbard

This community CrossFit has created is so amazing. I say it all the time, but it truly is. I’m honored to be apart of this group of people from all over the world who are chasing a common goal to be  fit. Here is a video about this community. Watch.

WOD

“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

Set up three bars and storm through for time.

CrossFit In Corona WOD 08.11.09

Aug 10, 2009 CrossFit WOD

“There is only one thing more painful than learning from experience, and that is not learning from experience.”  - Laurence J. Peter

Hey its a rest day! After a good 3 days of hard work make sure you get some rest! It is super important, I know it feels like you’ve wasted a day not working out, but it is essential. You need to let your body repair and recover from these intense workouts! If you don’t feel like doing nothing, go play a sport or go for a walk. Relax and come back and hit the next WOD hard!

WOD

We post on here that it is a rest day, but the gym DOES NOT REST! We are open for everyone! And we always have a killer WOD.

Scott hitting the Deadlift! He wants to get stronger, I think he’s getting there. (I love the socks!)

CrossFit In Corona WOD 08.10.09

Aug 9, 2009 CrossFit WOD

“Life doesn’t require that we be the best, only that we try our best.” – Brown Jr.

Don’t forget to drink your fish oil! I learned this test at the seminar in order to check if your stuff is the best quality.

Take a shot glass, fill it up a little bit with fish oil
Stick in the freezer.
Wait 5 ours and take it out
Now stick a toothpick in there, if it doesnt go through the fish oil you are drinking the “Sewage Of The Sea!” Gross Huh??

If you go to www.ifosprogram.com you can see if your fish oil ranks among the best.(Or find one that works!)

WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

CrossFit In Corona WOD 08.09.09

Aug 8, 2009 CrossFit WOD

“Let food be thy medicine and medicine be thy food” - Hippocrates

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.

So Me, Scott and Kim had the pleasure of going to the Dr. Barry Sears Zone Nutrition Seminar yesterday and it was amazing to see how Dr. Sears is so passionate about his work. Any and every question someone asked him he answered in complete detail. It is truly an honor to bring a nutrition guru like himself into the CrossFit community to allow people to pick at his brain and learn about our own bodies in order to achieve another edge on our performance in and out of the gym. (Oh and can you see my head??! Look at the bottom left!)

CrossFit In Corona WOD 08.08.09

Aug 7, 2009 CrossFit WOD

You can’t go through life quitting everything.  If you’re going to achieve anything, you’ve got to stick with something.  ~From the television show Family Matters

Heres an explanation of CrossFit’s programming towards Fight Gone Bad, which was created for our one and only, BJ Penn.

WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit In Corona WOD 08.06.09

Aug 5, 2009 CrossFit WOD

“Many of our fears are tissue-paper-thin, and a single courageous step would carry us clear through them. ” ~Brendan Francis

Hopefully we will can go pick up a rope tomorrow to climb on. If not there is always an alternative!

WOD

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Climbing rope variations. Watch.

CrossFit In Corona WOD 08.05.09

Aug 4, 2009 CrossFit WOD

“Happiness is an attitude.  We either make ourselves miserable, or happy and strong.  The amount of work is the same.”  - Francesca Reigler

Mechanics, Consistency, then Intensity

This quest for fitness, is not a walk in the park! Ask anyone who has done a WOD. Although we suffer and put ourselves in uncomfortable situations every day we workout, it makes us better, phsyically and mentally. But all the intensity comes after we learn the movements.

I know learning new excercises can be tiring and very boring at times, but you guys have to engrain these movements into your head. As we go on and start to add  more weight and go more intense with these workouts, you MUST have good form.

It is guaranteed your  form will degrade as you get tired throughout the workout, but you need to be aware of your own body. A good lumbar curve, no relaxing at the bottom of a squat, and driving through the heels. You should be conscious about all these key components as we move along to bigger and better things. Everything builds off of the squat. Even in life, just getting off of the couch or to grab something under the sink. So get it right and get it tight.

Our CrossFit Motto as far as form is as follows, Mechanics which is learning the movement and how to move your body the most efficient way possible, then consistency, showing good form throughout a whole workout, and last but not least intensity, going hard and going fast. Notice that intensity is last, and it is last for a reason.

Without the proper mechanics it will be very tough to move on to bigger and better things.

WOD

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Dont’t forget to follow On-Ramp! Here’s Nate and Julie on Day 2. Ordinary couples CAN CrossFit!

On-Ramp Day 2: Nate & Julie from CrossFit Proper on Vimeo.

Corona HS Wrestling: On-Ramp Program

Aug 4, 2009 CrossFit WOD

A few athletes from the Corona High School Wrestling team are training with CrossFit PROPER during the month of August. We decided to put them through On-Ramp because we believe that is the best entry point into CrossFit for all levels of physical abilities. A few of the boys have been wrestling just a couple of years, some are brand new. Every single kid was stoked after Day 1′s WOD. And, more importantly every kid got some instruction on a proper squat. In CrossFit, the squat is king. It is the foundation of all foundations.

Check out the results below. In one word – intensity. Now time to dial it back just a bit to focus on mechanics and consistency.

Check back often for results, videos and photos.

The Results:

Great job on your first day. Everyone gave max effort and then some, literally. Welcome to “CrossFit, The Sport of Fitness!”

CrossFit In Corona WOD 08.04.09

Aug 3, 2009 CrossFit WOD

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” – Helen Keller

Caleb, Alex & Spencer

Big shout out to all the Corona High Wrestlers that came to the gym and ran through their first class. I look forward to watching you take this CrossFit mentality and work ethic and putting it into the wrestling room.

WOD

I know all of you saw Fight Gone Bad on the main site! We are saving that for Saturday’s WOD. BJ Penn will be fighting, and like always thats when FGB will be.

For the mean time heres another WOD thats just as hard. Short and Sweet.

3 Rounds For Time Of:

95 pound Push Press, 15 Reps
Box Jump,  20 Reps
400m Run

CrossFit In Corona WOD 08.03.09

Aug 2, 2009 CrossFit WOD

“Be thankful for each new challenge, because it will build your strength and character.”
- Author Unknown

As our gym grows it is an extraordinary sight to see everyone coming together. Our very first On Ramp Program started just yesterday and it already seems like they have been with us forever! We expect bigger and better things from all of you, not just new people, but our “veterans” at the gym . If you haven’t met all the people in the video, next time you see them around the gym introduce yourself and strike up a conversation with them! Get to know them, after all they are part of your family!!

With our first On Ramp class on its way videos will be posted throughout they days to see them progress. Stay tuned for more videos!

CrossFit Proper On Ramp Program Day 1 from CrossFit Proper on Vimeo.

WOD

Main site rest day, come in and do the Back Squat WOD or just to hangout and work on a skill.

Have you guys and girls seen our GOAL WALL up in the gym? Write something down, work at it before or after class and achieve it. It feels great to accomplish a goal, so set one!

CrossFit in Corona WOD 08.01.09

Aug 1, 2009 CrossFit WOD

The greatest amount of wasted time is the time not getting started. -Dawson Trotman

A new month, a new start. Congrats to our first On-Ramp group! They did GREAT! All were stoked and challenged like never before. Check out their progress as they move towards day 12. Videos and photos are to be posted on “Follow On-Ramp” link above.

Another milestone for CrossFit PROPER…our very first FRAN at the new box. The perfect WOD to christen the new pull-up bars…

WOD:

“Fran”
For time:
21-15-9  reps
of thrusters and pull-ups