WOD 02.1.10
Jan 31, 2010 CrossFit WOD
“Sweat is the cologne of accomplishment.” - Heywood Hale Broun
Announcements: This Saturday we are going on a hike up Skyline. There will be no WOD at 9 A.M. Come join us! Bring your family and friends to enjoy a day out of the box. More info coming throughout the week!
Also Make sure to bring a sweater/sweatshirt. It still gets chilly at night and you do not want to be caught in the cold after a sweaty workout! Take care of your bodies and stay warm!
WOD
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
OUT OF THE BOX WOD 01.30.10
Jan 29, 2010 CrossFit WOD
Start early and begin raising the bar throughout the day. - Bruce Jenner
MEET US AT CESAR CHAVEZ ELEMENTARY FOR GRIFF
9AM SHARP!
1150 Paseo Grande, Corona, CA
From 91 Freeway, Exit Maple/6th Street and head south (towards the mountain). Make a right at Paseo Grande. Keep driving up Paseo Grande and you will see Cesar Chavez Elementary on your right side. Call or text Christian if you get lost.
WOD 01.29.10
Jan 29, 2010 CrossFit WOD
Even if you’re on the right track, you’ll get run over if you just sit there. ~Will Rogers
WOD
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Russ Greene 359 reps (20lb vest). Josh Everett 357 reps.
Sub Handstand push-ups for Box HSPUS or Decline Pushups.
WOD 01.28.10
Jan 27, 2010 CrossFit WOD
“A hundred times every day I remind myself that my inner and outer life depend on the labors of other men, living and dead, and that I must exert myself in order to give in the same measure as I have received and am still receiving.” - Albert Einstein
Erika has her dog to cheer her on throughout the WODS. 
WOD
20 minutes to find your 1 rep max Back Squat.
Then
32-21-18-10 reps of Double Unders
In between every set of Double Unders perform 1 Round of Cindy (5 Pullups, 10 Pushups, 15 Squats)
WOD 01.27.10
Jan 27, 2010 CrossFit WOD
“Some people dream of success… while others wake up and work hard at it.” = Author Unknown
CrossFit Southbay had a good blog post on the 10 ways to become a better CrossFitter. Read it here.
WOD
Main site rest day!!
WOD 01.26.10
Jan 26, 2010 CrossFit WOD
“There’s nothing like biting off more than you can chew, and then chewing anyway.” - Mark Burnett
CrossFit Ramstein writes about how CrossFit is like a disease.
In most cases, the word infectious may lend an immediate reaction—perhaps one of negative connotation. An infectious illness…an infectious disease. It pleads to “stay away” or “keep your distance”. Not in this case.
Think back to before you started CrossFitting. Seriously…take a few moments and visualize what you used to do. How did you feel? Who was with you? What did you take away from your workout? Okay, now erase all of those thoughts and visualize what you do now. Answer the same questions. Are they different? They most certainly are, aren’t they? You were infected—infected with the CrossFit bug.
Some may consider us strange; they even may consider us ridiculous and melodramatic at times. Worry not my friends…it is just the infection. Are you prepared to accept something you may consider preposterous? There may not be a cure to this infectious thing we call CrossFit. That’s okay.
Infectious. CrossFit is infectious. Never before have we seen a program that pierces one’s mind, body, and heart such as CrossFit has. Once you acquire the infection, you are lost. Lost in the world of functional fitness, unyielding community support, and the tireless drive for excellence. And not just in the gym—the infection transcends the boundaries of the box. It reaches previously unfathomable levels of confidence, consciousness, and calling.
WOD
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
WOD 01.25.10
Jan 25, 2010 CrossFit WOD
“Put your heart, mind, intellect and soul even to your smallest acts. This is the secret of success. ” – Swami Sivananda
Getting a pullup is possible! It is just practice! Ask anyone in the gym who has their pullups, all it takes is repetition and dedication. If you have any helpful tips lets hear them! What do you imagine when doing the motion of a pullup?Post it to the comments!
Katie M. working on those pullups! Sweet!!
WOD
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
WOD 01.24.10
Jan 23, 2010 CrossFit WOD
“When I was young, I observed that nine out of ten things I did were failures. So I did ten times more work.” - George Bernard Shaw
WOD
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Scale weight accordingly. If not Rx’d aim for 85% of 1RM.
WOD 01.23.10 a
Jan 22, 2010 CrossFit WOD
Nobody ever drowned in his own sweat. ~Ann Landers
Some of the group mid-squats! I hope this weather clears soon, so we can start doing WODs outside again!
WOD
Rest day!
WOD 01.22.10
Jan 21, 2010 CrossFit WOD
“The only place where success comes before work is in the dictionary.” - Attributed to both Vidal Sassoon and Donald Kendall
Here is a funny deadlifting 1RM video.. that must’ve hurt!
WOD
Three rounds for time of:
50 Double-unders
50 Back extensions
WOD 01.21.10\aa
Jan 20, 2010 CrossFit WOD
“He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying.” - Friedrich Nietzsche
Katy, Christian and Vanessa running down the hill at Promenade Park.
WOD
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
Sub GHD situps for Abmat situps if necessary.
WOD 01.20.10
Jan 19, 2010 CrossFit WOD
No one understands that you have given everything. You must give more. ~Antonio Porchia
WOD
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do a strict pullup straight from a burpee, use a bumper plate to give you a little extra height.
Check out these chicks smashing the burpee pull-ups. Impressive and beautiful.
WOD 01.19.09
Jan 18, 2010 CrossFit WOD
“I’ve got a theory that if you give 100 percent all of the time, somehow things will work out in the end.” - Larry Bird
Announcements: Boxing Classes are cancelled for this week.
Handstands are uncomfortable and don’t come naturally to most people. The thought of being upside down is kind of wacky and childish, but it is something that you should overcome and work hard to become comfortable at. It is no different than trying to back squat 200# or doing the 24″ box jumps. Watch out for them as skill work or in the warm ups!
What is a movement that makes you super uncomfortable? It could be as simple as jump roping or as awkward as handstands. Post it to the comments!
Mike and Vanessa upside down.
WOD
Main Site Rest Day
WOD 01.18.10
Jan 17, 2010 CrossFit WOD
“Character is what emerges from all the little things you were too busy to do yesterday, but did anyway.” - Mignon McLaughlin
The Saturday WOD Park Crew!
WOD
Deadlift 3-3-3-3-3
Then
50 Box Jumps For Time
WOD 01.15.10
Jan 14, 2010 CrossFit WOD
“All the so-called “secrets of success” will not work unless you do.” - Author Unknown
Announcements: Saturday’s WOD will be at Promenade Park. Here is the address.
615 Richey Corona, CA (Park in the second parking lot, next to the tennis courts!)
WOD
Rest Day!
WOD 01.14.10aa
Jan 13, 2010 CrossFit WOD
“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.” - Winston Churchill
With a new year brings a lot of new and fun things to do! The CrossFit Games will be here in no time, check out the website. Click Here.
WOD
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
WOD 01.13.10
Jan 12, 2010 CrossFit WOD
“Happiness often sneaks in through a door you didn’t know you left open.” - John Barrymore
Ouch!
WOD
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
WOD 01.12.09
Jan 11, 2010 CrossFit WOD
“A good laugh and a long sleep are the best cures in the doctor’s book.” - Irish Proverb
Scott Leetzow found a good website about food. Check it out. http://www.paleochix.com/
WOD
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
WOD 01.11.10
Jan 11, 2010 CrossFit WOD
“Success is more permanent when you achieve it without destroying your principles.” - Walter Cronkite
The OC Throwdown was insane!! The athletes there were very impressive and the crowd was ridiculous! Check out the picture below!
WOD
Rest day. Expect a WOD from the Throwdown.
WOD 01.08.10
Jan 7, 2010 CrossFit WOD
“I have always thought the actions of men the best interpreters of their thoughts.” - John Locke
Again, another excercise program that does not increase work capacity over broad time and modal domains.
REMINDER: We will be closed both Sat/Sun this weekend for the OC Throwdown in Irvine, CA.
WOD
Power clean 1-1-1-1-1-1-1 reps
Mr. Smith’s Birthday!
Jan 6, 2010 CrossFit WOD
“Hard work has made it easy. That is my secret. That is why I win.” – Nadia Comaneci
Like I said in the last post, there is no magic pill to get into shape. Sweat and dedication is all that you need. Just those two things are very hars to ask for, but those who commit and push themselves to row a 5k or do 250 squats are doing it to get stronger, faster and be happier. This man pictured below has proven it, both in his attitude and his work ethic. He has made a drastic change in his life and everyone in the gym is extremely proud of him.
So if you see Mark Smith tomorrow, wish him a happy birthday!
WOD
Mark’s b-day WOD! You didn’t think we were going to forget to make up a good one did you?
WOD 01.06.09
Jan 5, 2010 CrossFit WOD
“A good laugh and a long sleep are the best cures in the doctor’s book.” - Irish Proverb
Get in shape without going to CrossFit! Wait a minute! What?! Sorry folks, there is no magic shoes that will get you fit. Elite fitness only comes from hard work.
WOD
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
This is a lot of Wall-balls! We will be turning this into a team workout.
Teams of 2, partner with someone who uses the same # wall-ball as you. Divide the work up however you’d like. One person has to be doing wall-balls and the other pull-ups. Get it done! 3-2-1 Go!
REMINDER:
WE WILL BE CLOSED SAT/SUN JAN 9 & 10 FOR THE OC THROWDOWN.
ANNOUNCEMENTS:
There is now a 1-Rep Max board in the gym. We are slowly but surely getting everyone’s most recent numbers up there. However, if you know them off the top of your head, feel free to take the dry erase marker and write your numbers.
CrossFit LA is in need of volunteers for the CrossFit Games qualifiers on March 13/14 at UCLA Drake Stadium. You can volunteer both days or just one day. If interested, we will have a sign-up sheet at the gym.
WOD 01.05.09
Jan 4, 2010 CrossFit WOD
“When you are through changing, you are through.” - Bruce Barton
Announcements:
With the new year, we need new music! If you guys and gals have any requests or playlists for the WODs don’t be shy! Bring in your ipod and play your music! If you want to just give me songs I will make up a playlist and put it on my ipod! We even need our music to be constantly varied, not just the workouts!
Post songs and artists your want to hear to the comments! (Try to keep it somewhat child friendly!)
The 100 Day Burpee Challenge is on the white boards, sign up! Its only 5 burpees today, I cant wait til we get to day 98 and 99…!
For those of you that love burpees, check this video out! A burpee mile! Who is up for the challenge! Haha
WOD
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
Sub Goodmornings for Hip Extensions, Abmat Sit Ups for GHD Sit-ups.
WOD 01.04.10
Jan 3, 2010 CrossFit WOD
“There is no cure for laziness but a large family helps.” - Herbert Prochnov
Announcements: Starting today, there will be no 12 A.M. class, instead we have opened up a 5 p.m. class. Sign up on our online schedule. Click Here!
I think Herbert Prochnov got it right. Laziness can’t be cured, but with a gym filled with people whom you consider family, it holds you pretty accountable. We aren’t just a typical globo-gym. We are a family filled with people of determination and drive towards improving both our fitness and lives overall. If you haven’t got a chance to talk to other people in the gym, next time your done working out strike up a conversation with someone!
A family that CrossFits together, stays together! Nico doing a pullup with his two kids on each leg! Impressive!
WOD
Three rounds for time of:
12 Muscle-ups
75 Squats
If you can’t do muscle-ups, 24 pullups and 24 dips are the sub each round.
WOD 01.02.10
Jan 1, 2010 CrossFit WOD
New Year’s Day is every man’s birthday. – Charles Lamb
New Years Eve WOD: "20/10" Tabata thrusters/push-ups
Hitting the push-ups!
Katie and Jeremy at the top of their thrusters.
Thank you to everyone for helping us build a fun and encouraging atmosphere full of progress and success for each and every one of our members. CrossFit affiliates are really only as good as its members. Let’s make 2010 bigger and better by continually hitting PRs!
Exciting events planned for 2010! More park WODs, Warrior Dash, Muddy Buddy, some local hiking trips, rowing and more rock climbing.
ANNOUNCEMENTS:
Schedule Change: We regret to announce that we have cancelled the noon WOD classes due to the noise complaints from the adjacent unit. Instead, we have added a 5pm WOD class. For an updated schedule: http://www.crossfitproper.com/schedule/
Additionally, you can make one-on-one appointments during the weekdays if you can’t make it to a scheduled WOD class (we just have to keep it small and as noise-free as possible). Please check the MBO schedule for openings and to reserve a time slot. Or, contact christian@crossfitproper.com
We will be closed on Saturday, January 9 for the OC Throwdown.
A few T-shirts and hoodies are still available. Visit the online store to see what we have or ask one of us when you’re at the gym.
WOD
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
