WOD 10.1.09
Sep 30, 2009 CrossFit WOD
“Too often we are scared. Scared of what we might not be able to do. Scared of what people might think if we tried. We let our fears stand in the way of our hopes. We say no when we want to say yes. We sit quietly when we want to scream. And we shout with the others, when we should keep our mouths shut. Why? After all,we do only go around once. There’s really no time to be afraid. So stop. Try something you’ve never tried. Risk it. Enter a triathlon. Write a letter to the editor. Demand a raise. Call winners at the toughest court. Throw away your television. Bicycle across the United States. Try bobsledding. Try anything. Speak out against the designated hitter. Travel to a country where you don’t speak the language. Patent something. You have nothing to lose and everything everything everything to gain. JUST DO IT.” – 1992: Barry Sanders
Awesome quote. What is one thing you have always wanted to try? What is stopping you? Post thoughts to comments.
On the topic of trying new stuff. The NIKE HUMAN RACE on October 24th,is almost here! A handful of us at the gym are already going! For those of you who havent run in an organized race it is a blast! Sign up at www.nikeplus.com.
This picture was of us setting up at South Hills Church, we brought a rower and some rings to give people a little taste of CrossFit.
WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Doesn’t this look fun.
WOD 09.30.09
Sep 29, 2009 CrossFit WOD
“Seven days without laughter makes one weak.” ~Mort Walker
Reminders: Grand Opening is this Saturday 10am – 2pm!! Bring you family and friends to show them what it’s all about! There will be a Members Only WOD at 11am.
This is why we press the barbell, not curl it.
WOD
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
WOD 09.29.09
Sep 28, 2009 CrossFit WOD
“We cannot waste time. We can only waste ourselves. ” - George M. Adams
Everyone at the gym has been killing it. Keep it up. Push yourselves. Push each other.
Unstoppable. CrossFit sure does make you feel like you can take on the world after a WOD. Do you size up things outside of the box? For example, Vince always talks about jumping onto things since doing his vertical jump max. Post thoughts to comments.
WOD
Snatch 1-1-1-1-1-1-1
WOD 09.28.09
Sep 27, 2009 CrossFit WOD
“With ordinary talent and extraordinary perseverance, all things are attainable. ” ~Thomas Foxwell Buxton
Determination is always in this guy’s eyes, since he first stepped in the gym and saw our rings he has been trying and trying to get a muscle up. This past Saturday was Rich’s day! He hit his first muscle up! Congrats Rich! (You can tell how proud he is by how big he wrote his name!)
WOD
Main site rest day. Come in and do our WOD.
WOD 09.26.09
Sep 25, 2009 CrossFit WOD
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. - Arnold Schwarzenegger
Since starting CrossFit what in life has gotten easier? Post thoughts to comments.
WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
WOD 09.25.09
Sep 25, 2009 CrossFit WOD
“Integrity is the essence of everything successful.” – Richard Buckminster Fuller
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-up
Scaled versions of WOD: We will use the skills portion for assessment of whether you will be doing squats, ball cleans or squat cleans (and, amount of weight) for this WOD. Similarly, you will practice the GHD Sit-up during skills, and trainers will determine whether you will do GHD or abmat. We want all CrossFit PROPER members to progress to Rx’d but we don’t want to do it with poor form and injury. If you are corrected in the middle of the WOD, please listen and do not take it personally. Yes, we are going for time, but we are going to do it with integrity.
ANNOUNCEMENT: We will be benchmarking all members after the Grand Opening. More information to come.
WOD 09.24.09
Sep 24, 2009 CrossFit WOD
“Swallow your pride occasionally, it’s non-fattening!” - Author Unknown
WOD
Main site rest day!
Ripped hands is never a good thing! Make sure you trim those calluses!
WOD 09.23.09
Sep 22, 2009 CrossFit WOD
“Dream as if you’ll live forever. Live as if you’ll die today.” - James Dean
WOD
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
MAX REPS!!! That means the most reps your body has to offer. Whether your on the pull up bar or using a barbell, go until someone has to help you lift the weight off or when you slip off the bar. Push yourselves. Push everyone around you.
Who can hit 20 reps of pull ups? 30? 40? anyone for 50? 
Cool picture! Is blood on the bar a good or bad thing? (I think that was from Rich’s hands)
WOD 09.22.09
Sep 21, 2009 CrossFit WOD
I’m not old enough to play baseball or football. I’m not eight yet. My mom told me when you start baseball, you aren’t going to be able to run that fast because you had an operation. I told Mom I wouldn’t need to run that fast. When I play baseball, I’ll just hit them out of the park. Then I’ll be able to walk. ~Edward J. McGrath, Jr., “An Exceptional View of Life,” quoted in Chicken Soup for the Soul by Jack Canfield & Mark Victor Hansen, 1993
Reminder: There has been a schedule change, there are 6pm and 7pm WOD Classes now.
WOD
Deadlift 1-1-1-1-1-1-1-1
This movement is very taxing and fun to do, but be careful, if your form degrades too fast it can be dangerous. Keep that lumbar curve nice and tight, use your hammies and glutes to lift the load up off the ground by driving through your heels.
Some people use an over-under grip like seen in the pictures below. Notice how one hand is grabbing over and the under hand is acting as a hook. When it comes to the grip it usually depends on the person, I prefer it better because my hands are smaller and sometimes slip when the weight starts getting heavy.
WOD 09.21.09
Sep 20, 2009 CrossFit WOD
You always pass failure on your way to success. ~Mickey Rooney
After a couple of months of hard training you ABSOLUTELY need to rest for a week, straight. I know that sounds ridiculous, but it is really necessary. For example, Scott has been CrossFitting non-stop for a while now, and this past week he went on a vacation. Last Saturday he came back, recovered, refreshed and ready to work. Although he was dieing from the pancakes, biscuits and all that other delicious stuff he ate, his body was fully recovered from that weeks rest (By the way his pull-ups looked phenomenal!) So when your body feels a little off or if you aren’t improving , maybe its time for a rest week. Rest is great. Welcome back Scott!
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
How good is your pressing series? From the press, to the push press, to the push jerk, you should be able to get 30% more weight up on each lift because we start to use the drive with our glutes, hammies and hips.
Here are the top numbers from competitors in the CrossFit Games last year.
Press: Rob Orland 254 // Caity Matter 140
WOD 09.19.09
Sep 18, 2009 CrossFit WOD
“It is exercise alone that supports the spirits, and keeps the mind in vigor.” ~Marcus Tullius Cicero
Congratulations to Charisse! She busted out her first muscle up today! Then after we didn’t get a picture of the first one, she hit a second one! Awesome.
WOD
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
WOD 09.18.09
Sep 17, 2009 CrossFit WOD
“Fear less, hope more; eat less, chew more; whine less, breathe more; talk less, say more; hate less, love more; and all good things are yours.” - Swedish Proverb
Taking on “Daniel” as Rx’d = A lot of sweat and pain
Doing 100 pull-ups total = Ripped hands
Not being able to use your arms to drink your water = Priceless
What better way to complete your workout than a nice, juicy, delicious piece of fruit after the WOD.(If you haven’t tried it before, it sure is a treat.) Oh and of course a built in straw in your water bottle is always a plus! Congrats to Rich, he did “Daniel” Rx’D. Killed it!
WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Time to work those washboard abs! Don’t get too eager though, for those of you who don’t know, the GHD sit-ups should not be taken lightly. They will wreck you. Let me repeat myself, they WILL wreck you. If this is your first time doing a WOD with them we’ll have you do a round or two on the machine and then scale to the ab-mat sit-ups.
WOD 09.17.09
Sep 17, 2009 CrossFit WOD
“If you want to make an easy job seem mighty hard, just keep putting off doing it.” - Olin Miller
WOD
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
WOD 09.16.09
Sep 15, 2009 CrossFit WOD
“Every day we slaughter our finest impulses. That is why we get a heart-ache when we read those lines written by the hand of a master and recognize them as our own, as the tender shoots which we stifled because we lacked the faith to believe in our own powers, our own criterion of truth and beauty. Every man, when he gets quiet, when he becomes desperately honest with himself, is capable of uttering profound truths. We all derive from the same source. There is no mystery about the origin of things. We are all part of creation, all kings, all poets, all musicians; we have only to open up, to discover what is already there.” ~Henry Mille
With a Day 1 Time clocking in at 4:43, Vanessa smashed her time yesterday and finished the WOD in 3:43. Ladies and gentlemen that is a whole minute and ten seconds cut off her time! Huge improvements are already showing in her form, strength and work capacity. Congratulations Vanessa!
On the same topic of improvement, how do we know we are improving?? Are you trying to make yourself better everyday? Are you learning something new every time you come to CrossFit?
Post thoughts to comments.
WOD
Main site rest day. Come do our WOD work on a skill or goal you have.
Speaking of goals, have you written one on the board? If you have already, have you been working on it?
Crossfit in Corona WOD 09.15.09
Sep 14, 2009 CrossFit WOD
“He who fears to suffer, suffers from fear. ” - French Proverb
If the first lady in the video can get her elbows up high, nobody has an excuse! Let go of the bar!!
WOD
Front squat 3-3-3-3-3 reps
CrossFit In Corona WOD 09.14.09
Sep 13, 2009 CrossFit WOD
“This is a story about four people named Everybody, Somebody, Anybody, and Nobody. There was an important job to be done and Everybody was sure that Somebody would do it. Anybody could have done it, but Nobody did it. Somebody got angry about that, because it was Everybody’s job. Everybody thought Anybody could do it, but Nobody realized that Everybody wouldn’t do it. It ended up that Everybody blamed Somebody when Nobody did what Anyone could have.” - Author Unknown
Food is a tool in which we use to help us perform better. CrossFit is very demanding and without the Proper nutrition you are holding yourself back from your full potential. I like to think of it as our bodies being a race car, without the best gasoline in our tanks, how are we supposed to get the best times? We can’t. Thats exactly why Nutrition is extremely important.
If you are unsure about what one to choose or how they work, ask a trainer! We are here for a reason. It is really easier than you think. Why would you not want to look, feel, and perform better?
For those of you who have been on the Paleo/Zone, how do you feel and how has your performance/body changed? Fwor those of you who haven’t committed, what is holding you back?
Post your thoughts to Comments.
WOD
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Steppin’ it up! Carissa (153#) and Christian (Rx’D) getting some on Diane.
CrossFit In Corona WOD 09.13.09
Sep 12, 2009 CrossFit WOD
“Knock the “t” off the “can’t.” - Samuel Johnson
Take care of your hands just as you would cutting your nails. Not just the pull up bar can tear your hands, so can the barbell.
WOD
“Diane“
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Keep that lumbar curve strong. You will not be able to lift 225# from the ground with just your lower back. Use you whole body!! Keep those arms straight and drive through your heels to engage your glutes and hammies.
Weighted pull ups, whaaaaaat!!
CrossFit In Corona WOD 09.12.09
Sep 11, 2009 CrossFit WOD
“We don’t see things as they are, we see them as we are. ” – Anaïs Ni
Just a quick reminder, take care of your hands!
1. Cut off the tough layer of skin with nail clippers or whatever.
2. Grind it down with a pumus stone, pedi-paw, or dremel (On a low setting) until smooth
3. Use lotion if you want soft hands again.
On the first day his time was 4:35. On day 12 he shaved his time by 44 seconds! Craig has made huge improvements over the course of learning all the basic movements from squats to kipping pull ups. It is awesome how great of learner he is and how he is always eager to get after the workouts. Congratulations to Craig Appleby! We expect bigger and better things from you in the future!
WOD
Main site rest day! Come in and do our WOD, work on a skill, or just hangout!
CrossFit In Corona WOD 09.11.09
Sep 10, 2009 CrossFit WOD
“The day will happen whether or not you get up.” - John Ciardi
Caleb Flores is an animal! He used to wrestle in high school, and has been killing all the workouts since day 1. Yesterday he finished his On Ramp classes and smashed his time by 29 seconds! (Day 1 Time: 4:20 // Day 12 Time: 3:51) Caleb is a super hard worker and it’ll be amazing to see how far he takes his level fitness in the future.
What type of workout is your favorite? A met-con that lays you flat on your back gasping for air? Or the heavy days where you try to lift so much weight you start seeing stars?
Talk about it in the comments.
WOD
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Rest? What! Yes you do get rest during this workout, but I think that is the toughest part. Not the pull ups or squats, but the rest is what gets you. The rest is there for you to hit each round as hard and as fast as you can. Try to keep your time it takes for each round within 30 seconds of each other. It is tough. It is hard. It is CrossFit. 3-2-1 Go!!!!!
CrossFit In Corona WOD 09.10.09
Sep 9, 2009 CrossFit WOD
“Know your limits, but never stop trying to exceed them.” - Author Unknown
WOD
Push Jerk 3-3-3-3-3 reps
CrossFit In Corona 09.09.09
Sep 8, 2009 CrossFit WOD
“It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.” ~Author Unknown
Congrats to Katie, Rich, Katy, and RJ! They finished their On Ramp classes and beat their previous times from the first day they started. We have already seen huge improvements from all of them in a short time span, and I am looking forward to seeing how they progress in the future. Great job guys and girls!
How did your attitude, life or fitness improve through CrossFit? Whether it be a month or a year, has CrossFit turned you into a competitive, super crazy fitness monster? Post your experiences to comments!
Picture here is RJ and Rich on the rings. Killin’ it!!
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
CrossFt In Corona WOD 09.08.09
Sep 7, 2009 Articles
“Runners just do it – they run for the finish line even if someone else has reached it first.” - Author Unknown
Reminder: If you guys and girls haven’t heard about the Nike Human Race, sign up now! Many of us are going to be running either a 5k or 10k it is your choice! Plus there is a concert, free goodies and you get a free T- Shirt! I know it starts at Midnight, but it is a really great experience for runners and people who hate to run like me!
The 9 am Labor Day crew. While everyone else is still sleeping, we were doing sandbag runs, pullups, pushups and of course squats. Great job everybody!
WOD
Main site rest day. Come in work on a skill, do the gym WOD or just come and hangout with some really cool people.
CrossFit In Corona WOD 09.07.09
Sep 6, 2009 CrossFit WOD
“All my life I had been looking for something, and everywhere I turned someone tried to tell me what it was. I accepted their answers too, though they were often in contradiction and even self-contradictory. I was naïve. I was looking for myself and asking everyone except myself questions which I, and only I, could answer. It took me a long time and much painful boomeranging of my expectations to achieve a realization everyone else appears to have been born with: that I am nobody but myself.” ~Ralph Ellison
We will be open on Labor Day. The WOD starts at 9 am sharp and the more people that show up the better!
WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Depending on the number of people who show up, we might have a little surprise Labor Day WOD for you all!
Josh and Erin came to the Intro Class at 11am on Saturday and they brought their little boy Micah along! Check out the cool family picture of them stretching. And All the other pictures following are of the C&J WOD and Elizabeth. I also want to say great job to Kim Leetzow for hitting that clean and jerk like it was light-weight! She has improved so much since she first started with us. Keep up the hard work everyone.
CrossFit In Corona WOD 09.05.09
Sep 4, 2009 CrossFit WOD
Monday is Labor Day! We are going to have a WOD at 9 am ONLY. So everyone can come in, get their workout done and then have the rest of the day to relax.
These heavy days we have are definitely not something to miss. If you think its a waste of time to do 7 reps of a lfit then you are not trying hard enough. All the Olympic Lifts including The Clean and Jerk, Deadlift, Back Squat, and Presses are mean’t to tax you more mentally and emotionally rather than through your endurance. A heavy day means MAX WEIGHT. MAX WEIGHT is just as it sounds, slap on the most weight you can and complete the lift.
Now I’m not talking about killing yourself by putting 300 #’s on the bar and trying to get the lift, but you all should look forward to days like these, not trying to skip them. You only get stronger by trying harder things and putting yourself in uncomfortable situations. NONE of this stuff comes easy, hitting a Personal Record (PR) on a lift should be extremely difficult and leave you dizzy and gasping for air. It amazes me how high my heart rate jumps in the 10 seconds it takes to complete a lift.
I know its scary dropping under all that weight, but if it wasn’t I don’t think it would be worth our time. These CrossFit movements are specifically chosen to illicit power, and ironically they all are extremely difficult and put you in the most uncomfortable positions. Embrace it. Use it as a tool to make yourself better, but most importantly, Have fun.
What are your thoughts about Olympic Lifts? Are you scared of them? Do you love when these days come up? Discuss in the comments.
WOD
Clean and Jerk 1-1-1-1-1-1-1 reps
A little bit of humor with Oly Lifts..
CrossFit In Corona WOD 09.04.09
Sep 3, 2009 CrossFit WOD
“Often people attempt to live their lives backwards; they try to have more things, or more money, in order to do more of what they want, so they will be happier. The way it actually works is the reverse. You must first be who you really are, then do what you need to do, in order to have what you want.” ~Margaret Young
WOD
Main site rest day! Come in and do our workout. We’re probably gonna go heavy, with a little met-con after.
CrossFit In Corona WOD 09.02.09
Sep 1, 2009 CrossFit WOD
“Luck is what you have left over after you give 100 percent.” ~Langston Coleman
This WOD is going to be killer! The cleans are full squat cleans just to let everyone know what they are in for. In my opinion cleans are one of the most uncomfortable and ridiculously tiring movements. Think of it like you are dropping under 135# of metal and rubber plates to catch it in a squat position and you STILL have to drive all that weight up to a standing position! What are your thoughts on the clean? Or what is the movement you hate to see? Post your thoughts to comments
So we are trying to make a super fit community through CrossFit and one aspect of a community is the talking and discussions that occur amongst ourselves. There is a comments section for those of you who haven’t noticed, it is right above the quote of the day. So get talking! Leave your though of how scared you are for the WOD or even how sore you may be from the previous days. Talk talk talk, lets start getting some good discussions going.
Post Your thoughts to comments!
WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
