WOD 03.01.10

Feb 28, 2010 CrossFit WOD

“When your dreams turn to dust, vacuum.”  - Author Unknown

Charisse, Scott B, and Rich at their Level 1 Cert with 09′ CF Games Champ Jason Khalipa and Pat Barber from CF Santa Cruz! Congrats guys and girl!

WOD

“War Frank”

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

We will scale muscle-ups to 25 pull-ups.

WOD 02.28.10

Feb 27, 2010 CrossFit WOD

“It appears that every man’s insomnia is as different from his neighbour’s as are their daytime hopes and aspirations.”  - F. Scott Fitzgerald

Reminder: Sunday WODs are only at 5 P.M. tomorrow to compensate for rowing.

WOD

Rest Day.

WOD 02.27.10

Feb 26, 2010 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

The WOD will be at the gym today. 9 A.M.

We have a couple people (Charisse, Rich, Scott B, and Henry) going to the Level 1 Certification this weekend at CrossFit Endurance. Wish them luck and I know they’ll have an amazing time. The CrossFit Certs are a whole different atmosphere. Think of all the top trainers/people on the main site videos coaching you personally! Plus everyone at the Cert  is there for one reason, CrossFit. Have a good time everyone!

Time lapse of “Angie” by CrossFit Central.

WOD

Back to the basics!

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

WOD 02.26.10

Feb 25, 2010 CrossFit WOD

“Follow your passion, and success will follow you.”  - Arthur Buddhold

Who or what is the most inspirational thing that you’ve ever seen or experienced? What is something that gives you goose bumps every time you think about it? It could be watching the Olympics or as simple as remembering your first football game.

This is a great Nike Commercial watch it!

WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

WOD 02.25.10

Feb 25, 2010 CrossFit WOD

“I want to stay as close to the edge as I can without going over.  Out on the edge you see all kinds of things you can’t see from the center. “ – Kurt Vonnegut, Jr.,Player Piano

WOD

Five Rounds:

30 Wall ball shots, 20 pound
3 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Your score is the total time it takes, minus the rest period.

WOD 02.24.10

Feb 23, 2010 CrossFit WOD

“Most people never run far enough on their first wind to find out they’ve got a second.” – William James

Good job on all of your CrossFit Totals yesterday. If your unhappy with your score, don’t worry you’ll only get stronger. To stimulate some activity in the comments section;

Do you think 1 Rep Max Lifts are important? Or do you just like the workouts that leave you breathless and flat on your back? Why?

WOD

Rest day! I got a good one for you all. Taken partly from Jason Khalipa over at CrossFit Santa Clara

Max body weight deadlifts in 2 minutes rest 1 minute and repeat for a total of 3 rounds. Counting Reps.

Rest 6 minutes

AMRAP in 10 Minutes

5 Strict Pullups
7 Pushups
10 Squats

If you can’t do strict pull-ups, use a band for this one. No kipping.

WOD 02.23.10

Feb 22, 2010 CrossFit WOD

“If you have time to whine and complain about something then you have the time to do something about it.” ~Anthony J. D’Angel

Competition is a really big aspect to CrossFit. It is something that drives us to give it our all in every workout. Some people like it and some hate it, but it will always be a part of CrossFit. A thing that people tend to forget is that the biggest competitor is yourself. I could care less about finishing first or dead last in a workout as long as I know I gave it my all. The biggest loss is when you know you could’ve ran faster, took less breaks, or even stopped to get a drink of water.

Forget about everyone else once in a while because it ultimately  comes down to you. Did you give it your 110%?  As long as you leave the gym knowing for a fact that you improved yourself today whether it be getting your 1st pull-up, hitting a PR on a lift, or even puking for the first time! Then your a winner.

The 5k Crew! Great job everyone!! And thank you all for signing up on our online scheduler. Your awesome!

WOD

CrossFit Total

Press 1Rep
Back Squat 1Rep
Deadlift 1Rep

We will be doing this strict today. 3 Attempts, plan out your lifts. If you have no clue how to strategize read below.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

If time permits, we will be doing a little met-con after

WOD 02.22.10

Feb 21, 2010 CrossFit WOD

“If you do not raise your eyes you will think that you are the highest point.” – Antonio Porchia

Mechanics refers to technique:
your ability to move properly through our movements. For us, this means moving yourself and external objects in the most efficient, effective, and safe manner possible. (The MOST important)

Consistency has a two-part application:
1) That you are consistent in performing the mechanics of the movement; and
2) That you are consistent in Crossfit workouts. Both are necessary! CrossFit workouts are very potent medicine; too much too soon and you can severely hurt yourself. Luckily, the body adapts quickly, and before you know it, you will be hitting each workout with maximum personal intensity.

Intensity, as Coach Greg Glassman, founder and CEO of Crossfit formally states:
is the independent variable most commonly associated with the rate of return on favorable adaptation. More simply put, intensity brings about all the good results from working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances. This is a process, and one that takes an indeterminate amount of time, so be patient. Elite-level athletes may be ready to ramp up their intensity in a couple of weeks, while de-conditioned athletes can take months or longer. The goal of Crossfit is to improve your fitness for life; no one ever got in shape vernight. If you gradually exceed what you have done before, soon enough you will be doing the main site workouts “as prescribed.”

I love the fact that everyone in our gym tries ridiculously hard and pushes each other to a whole different level of intensity, but lets not lose sight of what I like to think are the rules of CrossFit. 1. Mechanics, 2. Consistency, and 3. Intensity (In that order). Those are the rules of the game. Stay true to them and CrossFit will work its magic through a lot of sweat and hard work.

Announcements: Thank you all for signing up on our online scheduler! If you haven’t been please be sure to do so, it takes a couple minutes at the most and keeps you accountable to coming to WODs (If you don’t know where to sign up, look at the right of the page where it says Members: Schedule A Class) It really is for you guys and gals, the classes can be ran more efficiently when there is a head count of who is coming. Thanks again.

WOD

Run 5k. Wear your running shoes, we will be doing a route from the gym. If you haven’t ran a 5k before I highly reccommend you to come tomorrow. Don’t worry about the time.  :D

Outrigger Paddling!

Feb 20, 2010 CrossFit WOD

For those of you who want to join us in Newport Beach, meet at our house at 6:45am to carpool

Our address:

3275 Crystal Ridge Circle, Corona

We want to be in Newport by 7:30am if you want to meet us there: http://www.offshoreoutrigger.com/

Call Christian with Questions.

WOD 02.19.20

Feb 18, 2010 CrossFit WOD

Unless I accept my faults I will most certainly doubt my virtues.  ~Hugh Prather

There have been lots of CrossFit Competitions lately and the biggest one is coming very soon! The CrossFit Sectionals for Southern Cali are just around the corner! Nico and Christian will be competing! Make sure to cheer them on and push them every day at the gym!

Check out the games website. http://games2010.crossfit.com/

This is a video of a CrossFit Comp. OPT was at.

WOD

Five rounds for max reps of:

2/3 Body weight thruster
Pull-ups

For the thruster, at least 5 reps are required. If not you foul. For the pullups, at least 5 reps also.

Jumping pullups get 30 Sec. to get as many reps in as possible. At least 10 reps are required.

What constitutes a foul is 5 Burpees!

WOD 02.18.10

Feb 17, 2010 CrossFit WOD

“Patience is the ability to count down before you blast off.”  ~Author Unknown

Carissa almost at the top of her box jump.

WOD

If you’d like to meet Linda please sign up for the 6 O’Clock Class.

5 p.m. crew is going to do:

AMRAP in 20 Min.

5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

Mens Rx’d is 95# Women is 65#.

WOD 02.17.10

Feb 16, 2010 CrossFit WOD

“Even the best needles are not sharp at both ends.”  - Chinese Proverb

Another awesome Nike commercial.

WOD

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Lunge
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. We will be switching out the squat for lunges.

Thomas mid-lunge!

WOD 02.16.10

Feb 15, 2010 CrossFit WOD

“Excuses are the nails used to build a house of failure. ” – Don Wilder and Bill Rechin

Excuses! I must admit we all make them sometimes because we don’t want to lift heavy weights or we don’t like to run, but why neglect something that makes you faster, stronger and most importantly healthier!? Just showing up is the hardest part and everyone at the gym has been killing the WOD’s lately, keep up the good work!

Oh and to get some conversation going in the comments section, what is the funniest or silliest excuse you’ve said or heard from someone??

A couple of shout outs go out to Jose T., Greg M., Thomas R. and Nick L. they just joined the group classes and are doing great. If you haven’t met them, introduce yourselves and welcome them into this big CrossFit family we have.

Thanks everyone for signing up on our online scheduler! It is a great way to keep yourselves accountable. If you haven’t yet, look to the right of the page!

WOD

Rest Day! Wear your running shoes!

WOD 02.15.10

Feb 15, 2010 CrossFit WOD

“Use what talents you possess; the woods would be very silent if no birds sang except those that sang best.”  - Henry van Dyke

The Saturday Crew at Citrus Park. And, thanks to Scott B’s trick Garmin, check out how far we paddled on Sunday. If you haven’t already come out with us, make some time one of these Sundays. Even if you make it out just once, it’s well worth it.

WOD

As many rounds in 7 minutes:
14 KB Swings
14 Box Jumps

Rest 5 minutes
As many rounds in 7 minutes:
7 Ring Dips
7 Burpees

OUTRIGGER PADDLING

Feb 13, 2010 CrossFit WOD

HAPPY VALENTINES DAY!

For those of you who want to join us in Newport Beach, meet at our house at 6:45am to carpool.

Our address:

3275 Crystal Ridge Circle, Corona

We want to be in Newport by 7:30am if you want to meet us there: http://www.offshoreoutrigger.com/

Call Christian w/questions.

WOD 02.13.10

Feb 12, 2010 CrossFit WOD

WOD

The WOD will be at 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.

Out Of The Box WOD Stop #3 : Citrus Park from CrossFit Proper on Vimeo.

WOD 02.12.10

Feb 11, 2010 CrossFit WOD

“A man would do nothing if he waited until he could do it so well that no one could find fault.” ~John Henry Newman

Announcements:

We will have a 5 O’Clock Class today (Friday)!
Be sure to sign up for classes on our online scheduler so we can run classes more efficiently. Don’t know where to schedule? Look to the right of this page, the red tab that says Members: Schedule a Class! Or Click Here.

The WOD on Saturday will be at Park WOD at Citrus Park on corner of Santana Way and Taber St.

Last but not least, we are going Paddling again this Sunday. Directions and carpool info will be up later.

Wear your CrossFit Proper shirts!

Scott L and Mark S got their game faces on!

WOD

Main site rest day!

WOD 02.11.10

Feb 10, 2010 CrossFit WOD

“To go beyond is as wrong as to fall short.”  - Confucius, Analects

Adam Dooley made a timeline of his progress! Besides looking good, he has hit many athletic goals like running 5k’s and hitting 16 pullups!

WOD

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

WOD 02.10.10

Feb 10, 2010 CrossFit WOD

He who is outside his door has the hardest part of his journey behind him.  ~Dutch Proverb

WOD

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Scale L-Pullups to regular or jumping.

WOD 02.09.10

Feb 8, 2010 CrossFit WOD

“Many people think they want things, but they don’t really have the strength, the discipline.  They are weak.  I believe that you get what you want if you want it badly enough.”  - Sophia Loren

Are you aware of your pulling and landing stance? Does it look like this picture or do your feet deviate far from your landing stance?

WOD

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

We will also be working on the Snatch.

WOD 02.08.10

Feb 7, 2010 CrossFit WOD

“God gave us two ends – one to sit on and one to think with.  Success depends on which one you use.  Head you win, tail you lose.”  - Author Unknown

A read on Stiff legged deadlifts. Click Here.

WOD

“Stephen”

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Sub GHD Sit-up for Abmat Sit-ups and Back Extension with Goodmornings if necessary.

PADDLING 02.07.10

Feb 6, 2010 CrossFit WOD

“Pupukahi i’ holomua”  Unite to move forward – Hawaiian Proverb

Outrigger Paddling.

No WODs scheduled today. Sorry for the late notice as we’ve been unsure about paddling because of the rainy weather.

We are going to Newport Beach for paddling lessons with Nick. We are meeting at 8am at our house off of Green River, if you are interested contact Christian at 951.316.3323 (text or call). We’re going to carpool/caravan since it’s our first time going there. Forecast is cloudy but no rain (cross your fingers!)

If you can’t carpool/caravan with us, here’s the address: 1901 Bayside Drive, Newport Beach or visit their webiste for directions: http://www.offshoreoutrigger.com/

Also, Superbowl Sunday party at Vanessa’s house in the afternoon!

WOD 02.05.10

Feb 5, 2010 CrossFit WOD

“Success is a ladder you cannot climb with your hands in your pockets.”  - American Proverb

Scott B found a sweet video.

WOD

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

To scale the inverted hang we will sub them for hollow rocks!

WOD 02.04.10

Feb 3, 2010 CrossFit WOD

“For us, there is only the trying.  The rest is not our business.”  - T.S. Eliot

I wish we had beautiful beaches like this near us! CrossFit Big Island’s owner Joel Tessier catches some waves.

WOD

Main site rest day!

WOD 02.03.10

Feb 2, 2010 CrossFit WOD

“People know you for what you’ve done, not for what you plan to do.”- Author Unknown

Here is a great read about CrossFit and how it has affected someone. Click Here.

Scott B throwing the wallball up to heaven??

WOD

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall Ball Shots

ALSO: THIS POST CAME FROM RICH FOR THOSE OF YOU INTERESTED IN PADDLING:

Hey everyone Nick wanted me to pass this along. Some cool stuff about paddling.
Our site:
http://www.offshoreoutrigger.com/

Catalina 2009 video:
http://vimeo.com/8181747

These two links are devoted to paddling technique which are very similar to the technique that we use.

These guys in the video are from Redondo and one of them is 3rd in the world I think for one man racing.

Part 1:
http://embedthevideo.com/popup.php?url=http://blip.tv/file/get/Mindy-JohnnyAndDannyOC1Clinic288.mov

Part 2-5:
http://www.mefeedia.com/tags/danny_ching

WOD 02.02.10

Feb 1, 2010 CrossFit WOD

“Effort is only effort when it begins to hurt.”  - José Ortega y Gassett

So I came across the quote above by José Ortega y Gassett and question that statement. Does anything pertaining to fitness and getting stronger have to hurt or be uncomfortable? Do results only come from blood, sweat and tears?

Share your experiences! Discuss!!

Whose this buff guy?!?! Rich is in the perfect ending position of the Kettlebell swing. The KB should be directly overhead and straight in the air with arms fully locked.

WOD

More kettlebell swings and pushups..

Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups

• *For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat…
• These should be ALL OUT EFFORTS! Thats why you get a 1 minute rest.
• *Rest 1 minute between rounds.
• Record all your scores on paper
• ONLY write your best and worst time on the whiteboard.