The First Day Of a New Year!

Dec 31, 2009 CrossFit WOD

“Cheers to a new year and another chance for us to get it right.”  - Oprah Winfrey

Happy New Year Everyone! Have a safe and fun New Year!

We will be closed on New Years Day. All Classes are closed.

New Years Eve!

Dec 30, 2009 CrossFit WOD

“Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man.” ~Benjamin Franklin

We will have a New Years Eve WOD today at 9 A.M.

All other classes are canceled.

WOD 12.30.09

Dec 29, 2009 CrossFit WOD

“Success usually comes to those who are too busy to be looking for it.” - Henry David Thoreau

A little excerpt from the CF Journal, Form Follows Function.

In fitness, the process of improving one’s work
capacity delivers an equally obvious reward:
aesthetics. Those who focus their efforts entirely on
6 percent body fat and washboard abs rarely find
success and don’t understand why. Programs such
as 10 Minute Abs and Butts and Guts are designed,
marketed and fueled by the desire to look good naked,
but do they produce results? Spot reduction doesn’t
work, and there are no shortcuts. Fitness products
have little worth without a complementary diet, and
a lack of effort and commitment can derail even the
best program.
“CrossFit girls,” as they are endearingly known, are
arguably some of the hottest women on Earth. We
aren’t talking about the air-brushed and half-starved
women of Hollywood—taped, tucked, lighted and
Photoshopped to perfection. CrossFit’s best female
athletes boast outstanding work capacities produced
by trained bodies that show the perfect balance of
curve and tone. These are lean, powerful women
forged from sinew and muscle in the most complimentary
tribute to the female form imaginable. And
they have great asses. These are women of function,
and function is beautiful.

CrossFit is and always will be about functional fitness,
but it’s impossible to ignore the amazing physiques of
fit, healthy athletes.
So we won’t.

We are all guilty of it at one time another, going to the gym to get all buff and stuff. Now that you have CrossFitted has your view changed from trying to get those six pack abs to performance and improving your numbers? Post it to the comments!

WOD

Rest Day.

WOD 12.29.09

Dec 29, 2009 CrossFit WOD

Consider the postage stamp:  its usefulness consists in the ability to stick to one thing till it gets there.  - Josh Billings

Announcement: Vince will be running the boxing class at 7.

WOD

Row 5k, again! Try to beat your last time!

WOD 11.28.09

Dec 27, 2009 CrossFit WOD

“Continuous effort–not strength or intelligence–is the key to unlocking our potential.” -Winston Churchill

I hope everyone had a fun and stomach filling Christmas! Time to get back to work with the snatch! Ha!

WOD

30 Minutes to find your 1RM.

Then

A.M.R.A.P in 10 minutes of
10 Pistols
10 Pullups

WOD 12.27.09

Dec 26, 2009 CrossFit WOD

“People do not lack strength, they lack will.”-  Hugo

The Christmas WOD group.

WOD

Row 5K

Cool video I came across.

Christmas Day

Dec 25, 2009 CrossFit WOD

“Christmas – that magic blanket that wraps itself about us, that something so intangible that it is like a fragrance.  It may weave a spell of nostalgia.  Christmas may be a day of feasting, or of prayer, but always it will be a day of remembrance – a day in which we think of everything we have ever loved.”  - Augusta E. Rundel

We will be having a park WOD this Saturday. It will be at Serfas Club Park. 9 A.M. sharp! Who is planning on coming?

Post it to the comments!

Serfas Club Park
2575 Green River Road
Corona, CA

Merry Christmas everyone, I hope you all have a wonderful time with your family and friends.

WOD

For Time

1000 Christmas Tree Deadlifts! Just kidding, the gym is closed today! Have a safe Christmas! Remember that lumbar curve when lifting that brand new flat screen T.V.!

WOD 12.23.09

Dec 23, 2009 CrossFit WOD

“Someone has defined genius as intensity of purpose: the ability to do, the patience to wait. . . . Put these together and you have genius, and you have achievement.”  - Leo J. Muir

Annoucements: 9 A.M. WOD on Christmas Eve only, it will be fun! See you all there!

Pullups are pretty tough to do especially after several other movements. But in reality it is all about technique. The kip involves your whole body including your core and arms. Ashley came to us and set a goal for just one pullup by the 1st and yesterday she hit her goal! Chin over the bar and everything! It was awesome!!!! Now she can start working towards 2 pullups and 3 pullups and 100 pullups!

WOD

Front Squat 1-10-1-20-1-30 reps

Then

TBA!

WOD 12.22.09

Dec 21, 2009 CrossFit WOD

“All promise outruns performance.”  - Ralph Waldo Emerson

Announcements: There will be a 9 A.M. WOD on Christmas Eve.
Instead of the WOD class on Tuesdays at 7 P.M. Vince will be running a boxing class. Lots of fun and everyone is welcome to join.

Gymnastics is really all about body control. Mid-line stabilization or core control is the key to all handstands, L-sits and even the simplest of holding yourself up on the rings. Gymnastics is about managing you own body and nothing else. This guy Damien Walters is an expert at that. Check out his video!

Are there any athletes in particular that you admire? Usain Bolt? Kobe Bryant? Bj Penn? What sport and why? Post it to the comments!

WOD

Rest day!

WOD 12.21.09

Dec 20, 2009 CrossFit WOD

“Happiness is not a goal; it is a by-product.”  - Eleanor Roosevelt

Intensity. It can’t really be coached or taught by us, but it is definitely achievable by everyone. What is intensity really? Going really hard to the point where you are going to meet pukie? Or just as simple as being outside of your comfort zone? To me intensity is giving it your all. Using every single muscle and determination in your body to get a workout done as fast as you can. Anyone can do “Fran”, but only those who are strong enough physically and mentally can get in the sub 5′s and 4′s and even 3′s!

Lets face it, its not very nice feeling like you are going to see your lunch again, but thats what it is all about. Leave it all out there, so at the end of the workout you don’t hit yourself in the head saying you could’ve done better! A lot of you all have been really pushing it and that intensity is what will yield the greatest results. Keep it up!!

The weather was nice on Saturday so we went to the park for Saturday’s WOD. The workout were teams of two and consisted of 10 Situps 10 Squats and a Hill Sprint, 10 rounds total. What a blast that was! Here is a video to recap the fun.

Do you all have any location recommendations for the next park WOD? We have already been to Promenade, Lincoln and Citrus!

WOD

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

WOD 12.20.09

Dec 19, 2009 CrossFit WOD

People are always blaming their circumstances for what they are.  I don’t believe in circumstances.  The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can’t find them, make them. -G.B. Shaw

Before CrossFit, Mark’s labs were out of control. LDL and triglycerides were high, HDL low. After 6 weeks of CrossFit and 4 weeks on Zone, Mark managed to bring those numbers to normal ranges…without meds!

…Yet another testament that CrossFit and Zone bring synergistic results.

WOD:

Three rounds for time of:
5 Ascents of a 15′ rope
21 Ring dips
50 Squats

It’s Vanessa’s 30th Birthday Party!
Sunday 12.20 @ 6:30pm
3683 McKinley St., Riverside CA 92506

Park WOD 12.19.09

Dec 18, 2009 CrossFit WOD

“Sweat is the cologne of accomplishment.” -Heywood Broun

Park WOD at Citrus Park on corner of Santana Way and Taber St.

Take 15 south, exit Ontario, make a right. Then make a left on Rimpau, right on Tabor and right on Santana way. You’ll see the park on your left.

Wear your CrossFit Proper shirts!

WOD 12.18.09

Dec 17, 2009 CrossFit WOD

“Problems are only opportunities with thorns on them.” – Hugh Miller

Fingertip pull ups!

The Out of The Box WOD Stop #3 is going to be at Citrus park in Corona. Directions will be posted later! Who is going? Post it to the comments!

WOD

Rest day! Come in and do our WOD.

WOD 12.17.09

Dec 16, 2009 CrossFit WOD

“The most wasted of all days is one without laughter.”  - e.e. cummings

WOD

30 minutes to find your Squat clean 1 RM.

Then

5 60 yard sprints, 30 sec rest in between
10 Rounds of Tabata Pushups

WOD 12.16.09

Dec 15, 2009 CrossFit WOD

“Try not to become a man of success, but rather try to become a man of value.”  - Albert Einstein

Ahh yes, more pullups! Remember that ripped hands aren’t a very nice thing to have after a workout. So take care of them! Here is a video that shows you how, courtesy of CrossFit LA.

Everyone loves pushups!

WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

WOD 12.15.09

Dec 14, 2009 CrossFit WOD

“Big shots are only little shots who keep shooting.”  - Christopher Morley

CrossFit has some insane workouts right? Well lets hear it from you guys and gals, make up a workout or share with us one that you are dieing to do! It could be anything from Murph to a DianaFranaBeth. Get crazy, make your own personal workout up, maybe we’ll name it after you if its really good and put it on the wall! Lets hear what you all got in your heads!

Or maybe even a day like come in your work uniform (Like Nico below) or a 70′s day!

Post it to the comments.

WOD

Back Squat 3-3-3-3-3

Then

10 minutes of Chelsea

Every minute on the minute perform

5 pullups
10 pushups
15 Squats

WOD 12.14.09

Dec 13, 2009 CrossFit WOD

“A child can ask questions that a wise man cannot answer. ” – Author Unknown

Just a reminder, it is starting to get very chilly during the evening classes. Make sure you bring a sweatshirt to wear after the WOD.

WOD

Rest Day! Come in and do our WOD.

Hope everyone had a good weekend, FGB on saturday was so much fun! Here is a video for you all to enjoy.

WOD 12.12.09

Dec 11, 2009 CrossFit WOD

“Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.” – James A. Garfield

Sweet picture from the 09′ CrossFit Games. Have you seen the 2010 Games website? If not, click here!

Also a little piece from the CrossFit Journal entry “Iron Will, Iron Bodies”

In CrossFit, beauty is found in function—moving large loads great distances quickly and efficiently. Without doubt, the bodies required to produce that functional movement are truly impressive machines made up of rippling muscle and taught sinew. CrossFit men are the direct descendants of hunters and warriors whose lives depended on fitness, but they are also living, breathing examples of the classical male ideal form sought after by Renaissance artists.

WOD

In honor of BJ Penn’s fight tonight, here we go again…

Fight Gone Bad

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

WOD 12.11.09

Dec 10, 2009 CrossFit WOD

“There is no failure.  Only feedback.”  - Robert Allen

Caleb hit his first muscle up yesterday! Piece of cake!

WOD

Grace

Clean & Jerk 30 Reps For Time

Full squat cleans, just like the video. Rx’d is 135#, we aren’t doing Heavy Grace. Scale accordingly.

WOD 12.10.09

Dec 10, 2009 CrossFit WOD

“The larger the island of knowledge, the longer the shoreline of wonder. ” – Ralph W. Sockman

WOD

Today we will be going over one of the Olympic Weightlifting movements, the snatch. It is a very athletic movement and also one of precision and patience. To be able to get better and more efficient at this movement it is all about repetition.

WOD 12.9.09

Dec 8, 2009 CrossFit WOD

“The ability to simplify means to eliminate the unnecessary so that the necessary may speak.”  - Hans Hofmann

Lets talk nutrition, paleo or zone? Or both? For those of you who are dialed in to your diet, share your thoughts. For those of you who aren’t, which do you prefer?

Post it to the comments.

WOD

No 5k Today, come in and do another WOD.

WOD 12.08.09

Dec 7, 2009 CrossFit WOD

We can let circumstances rule us, or we can take charge and rule our lives from within. – Earl Nightingale

Scott B found our next challenge. Register before December 31st to get the best price: http://www.warriordash.com/register2010_socal.php

Here’s a slideshow of our holiday rock climbing party. You can stop watching it when the music ends. The pictures just repeat.

WOD

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

WOD 12.7.09

Dec 6, 2009 CrossFit WOD

“You block your dream when you allow your fear to grow bigger than your faith.”  - Mary Manin Morrissey

Some of the ladies at Hangar 18 hitting up the walls! Vanessa is scared of heights and she overcame that fear and went all the way up to the top!!

What are your fears? Inside and outside the gym? (I’m scared of spiders!)

Don’t be shy! If you read this post it to the comments!!

WOD

Find your 1 rep max Split Jerk in 25 Minutes

Then

6 Rounds of Tabata Squats
6 Rounds of Pushups

WOD 12.05.09

Dec 5, 2009 CrossFit WOD

“I get by with a little help from my friends.“ – Beatles lyrics, With A Little Help From My Friends

We had such a great time at the holiday party at Hangar 18. Thanks to the members that made it, and friends/family that came along to partake in the craziness. We think the staff there was blown away with our positive attitudes, willingness to try and our overall fitness. Before we left, Matt came to us and told us to come back. He was excited about our group, saying that usually the adults at parties just get so tired so fast. One more thing — he gave us some ideas for a really good WOD. We’ll have to do it at the box and report to him what our scores are.

Did you guys enjoy it? What other organized “out of box” activities should we plan? Paintball? Rowing (yes, in the ocean)?

Here’s a slideshow from Christian’s Bday WOD the other night:

Happy 18th Birthday, Christian from CrossFit Proper on Vimeo.

WOD

Rest Day! Come in and work on something or do a WOD you missed.

WOD 12.04.09

Dec 4, 2009 CrossFit WOD

“It’s so hard, it’s almost mean.” - Scott Leetzow, CrossFit PROPER Member

That was Scott’s comment about Christian’s Bday WOD:

18 cal row
12 thrusters
3 hspu
9 burpees
18 ring dips
3 rounds for time!

What have you heard other members say about CrossFit that’s worth quoting? Post to comments.

Take a look at more photos. Click here.

Thanks to everyone that came out for the special 18th Birthday WOD. Christian had a great time. We are so grateful for having such a good group of members that treat everyone with mutual respect and are always giving 100% during the WOD as well as 100% when it comes to encouraging and cheering each other on.

Today’s WOD

(Compared to the birthday wod, this one looks easy)

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

WOD 12.03.09

Dec 2, 2009 CrossFit WOD

“We cannot waste time.  We can only waste ourselves. ” – George M. Adams

Ever feel like this after a WOD?

WOD

A special B-day WOD for Christian’s 18th B-day!

WOD 12.2.09

Dec 1, 2009 CrossFit WOD

Action springs not from thought, but from a readiness for responsibility.  ~Dietrich Bonhoeffer

Check out Charity Vale from CrossFit Snohomish hitting the one arm pullups, with a 35# dumbell!

WOD

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist)
“One-arm” pull-up left arm (right hand grabs the left wrist)

Scale weight to your ability. IF you can’t do one arm pull-ups, thats fine! Regular or bands will do.