WOD 03.31.10

Mar 30, 2010 CrossFit WOD

“You have to learn the rules of the game. And then you have to play better than anyone else.” - Albert Einstein

Don’t forget to sign up for the Run With The Panthers 5k! Register at www.runwiththepanthers.com.

Saturday, May 1: SAGE Burgener Olympic Lifting seminar  9am-2:30 pm. Sign up sheet in the gym. $100 per person ($50 deposit due on April 15 and balance due on May 1). We highly recommend this seminar. She will drill technique and you will get a great workout in the process. Christian’s snatch PR went up by 30 lbs after one of her seminars.

Sage B. is a ridiculously good coach and a really fun person. If you don’t know she has a hilarious blog where she raps her thoughts on snatches and the clean & jerk. It is great info and it makes you laugh! Check it out. http://sageolylifting.blogspot.com/

If you like her style of blogging thats basically how she coaches. Soooo.. SIGN UP FOR THE CLINIC!!!!

This video is of her at a weightlifting meet at a young age. Her split jerk is ridiculous!!!
=

WOD

Split Jerk 1-1-1-1-1-1-1 reps

Then

“Partner Tabata”

8 Rounds At Each Station, Partners switch working at every interval.

Wall Ball (No setting ball down)
Push Press (No setting bar down)
Squats
Pushups

WOD 03.30.10

Mar 29, 2010 CrossFit WOD

“Pain is not evil, unless it conquers us.” - Charles Kingsley

Announcements: I would like to thank everyone who currently uses the online scheduler. This really helps us run classes more efficiently by giving us a heads up of who is coming for the WODs. If you haven’t been, no worries, but it would be extremely helpful if you did.Look to the right of the page to sign up! Where it says Members: Schedule A Class or CLICK HERE. If you have problems signing up, make sure you contact us.

Don’t forget to sign up for the Run With The Panthers 5k! Register at www.runwiththepanthers.com.

CrossFit requires the strength, agility, and stamina of a gymnast, olympic weight lifter, and endurance runner all combined into one. Everyday the task at hand challenges all aspects of your fitness. Whether it be an olympic lift or doing pull-ups, the program  requests an extreme amount of body awareness. The movements chosen are functional and yield the most power, but in the same respect they are some of the toughest to perform (i.e. thrusters, the snatch, pull-ups) It takes a great deal of knowledge and self awareness to do these movements, but everyone in our gym does them well. You have to know to where your feet go, to stay on your heels, and keep that lumbar curve, but in the midst of these tiring workouts we do forget. For those of you that watch your fellow athletes workout, either before or after your done, coach them. You all should be able to recognize what is good form and what pointers can help a person move through the WODs more efficiently. Next time you come to the box, I challenge you to be the Coach.

What movement always seems to throw you off? What do you tell yourself to get through the WODs? Post it to the comments.

Amber and Nick hit the kettlebells.

WOD

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

WOD 03.29.10

Mar 28, 2010 CrossFit WOD

Do not let what you cannot do interfere with what you can do. – John Wooden

Katie is amazing. She has a “no excuses” attitude. Despite the brace on her leg, she comes in. We scale the WODs or change it all together so she can get a workout in. She’s a true example of the John Wooden quote above. Most people would just let that brace become an excuse to stop working out. We can’t wait ’til she gets that brace off in a couple of weeks and we really get to work!

WOD

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

REMINDER OF UPCOMING EVENTS:

Saturday, April 10: Warrior Dash! Morning classes are cancelled for the event since a whole lot of us are going for that metal viking helmet

Saturday, May 1: SAGE Burgener Olympic Lifting seminar  9am-2:30 pm. Sign up sheet in the gym. $100 per person ($50 deposit due on April 15 and balance due on May 1). We highly recommend this seminar. She will drill technique and you will get a great workout in the process. Christian’s snatch PR went up by 30 lbs after one of her seminars. Open to non-members also. Non-members, please contact us to reserve your spot.

Saturday, May 8: Run with the Panthers 5k Run/Walk at Dos Lagos in Corona. We will have a booth there. Only $20 if you register by May 1 (tshirt and goodie bag included). You can fill out a registration form at the gym and give reg fee to Christian, or go online: http://www.runwiththepanthers.com. This is little Jeremy’s running team fundraiser. Let’s help ‘em out! Get family and friends to join you at the run/walk!

Saturday, May 8-9: CrossFit Games Qualifiers at UCI. We will be heading out there to watch the competition after the 5k. You’re all welcome to join us.

WOD 03.28.10

Mar 27, 2010 CrossFit WOD

“No road is long with good company. ” – Turkish Proverb

I would like to thank everyone who made it out to the WOD yesterday. Nothing better than good food and good company.

There will be a 5 P.M. WOD today, but for those of you who want to get out of the box, a couple of us are going to Thousand Steps Beach in Laguna to do a workout. If you’d like to join us, meet at my house by 7:30 A.M.

Text or Call Christian if you have questions or need directions. (951) 316-3323

WOD

TBD!

Celebration WOD

Mar 25, 2010 CrossFit WOD

The Saturday morning WOD is going to be great.  Please remember to sign up for the class so we can have a head count for the potluck celebration

Thanks

WOD 03.25.10

Mar 24, 2010 CrossFit WOD

“With ordinary talent and extraordinary perseverance, all things are attainable.”  - Thomas Foxwell Buxton

The following is an excerpt from the CFJ What is Fitness?

Aerobic training benefits cardiovascular function and decreases body fat – all good.
Aerobic conditioning allows us to engage in low power extended efforts efficiently
(cardio/respiratory endurance and stamina). This is critical to many sports. Athletes
engaged in sports or training where a preponderance of the training load is spent in
aerobic efforts witness decreases in muscle mass, strength, speed, and power. It is
not uncommon to find marathoners with a vertical leap of only several inches! Furthermore,
aerobic activity has a pronounced tendency to decrease anaerobic capacity.
This does not bode well for most athletes or those interested in elite fitness.

Anaerobic activity also benefits cardiovascular function and decreases body
fat! In fact, anaerobic exercise is superior to aerobic exercise for fat loss! (http:
//www.cbass.com/FATBURN.HTM) Anaerobic activity is, however, unique in its
capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic
conditioning allows us to exert tremendous forces over brief time intervals. One
aspect of anaerobic conditioning that bears great consideration is that anaerobic
conditioning will not adversely affect aerobic capacity. In fact, properly structured,
anaerobic activity can be used to develop a very high level of aerobic fitness without
the muscle wasting consistent with high volumes of aerobic exercise!! The method
by which we use anaerobic efforts to develop aerobic conditioning is “interval training.”

Basketball, football, gymnastics, boxing, track events under one mile, soccer, swimming
events under 400 meters, volleyball, wrestling, and weightlifting are all sports
that require the vast majority of training time spent in anaerobic activity. Long distance
and ultra endurance running, cross country skiing, and 1500+ meter swimming
are all sports that require aerobic training at levels that produce results unacceptable
to other athletes or the individual concerned with total conditioning and optimal
health.

We strongly recommend that you attend a track meet of nationally or internationally
competitive athletes. Pay close attention to the physiques of the athletes competing
at 100, 200, 400, 800 meters, and the milers. The difference you’re sure to notice is a
direct result of training at those distances.

WOD

Find Your 1RM Snatch in 25 Minutes

Then

25 Burpees
25 KettleBell Swings
200m Run
25KettleBell Swings
25 Burpees

WOD 03.24.10

Mar 23, 2010 CrossFit WOD

“The feeling of sleepiness when you are not in bed, and can’t get there, is the meanest feeling in the world.”  - Edgar Watson Howe

The energy at the gym has been great. I can tell everyone at the gym is really pumped up and ready to work hard. People are hitting PRs, everyone is striving for the Rx’d weights and movements. Plus there are a bunch of people getting through workouts with all pull-ups, which is awesome! With all the excitement that is happening in the box lately it is pretty common to skip a rest day. Although I love everyone coming in and hitting workouts hard, you HAVE to take rest days. Believe it or  not, it is just as important as coming to workout. CrossFit messes your body up pretty bad, so the rest days are absolutely necessary.

Also to keep that high intensity during workouts, rest days are a must. You can not perform any where near your max capacity after 3 hard WODs in a row.Thats why the 3 days on / 1 day off schedule is prescribed.

Day 1: Max intensity
Day 2: High-Medium Intensity
Day 3: Low intensity
Rest Day: Rebuilds body and muscles for High Intensity on Day 1 Again.

If you simply never rest, your body stays in that low intensity range, which is what we do not want in CrossFit!!

The consequences of taking a rest day could be as simple as getting slower times, but it also can reverse the effects of working out like loss of strength and speed. Over training, for example is bad if you want to get stronger and faster because your body never has a chance to recover. Although active rest is always a great thing, sometimes everyone should take a 100% solid rest day of doing nothing. It’s refreshing I promise!!

Rest should be just as important as working out.

What are your thought on rest? Post it to the comments.

WOD

Rest day.

WOD 03.23.10

Mar 22, 2010 CrossFit WOD

“Nothing will ever be attempted, if all possible objections must first be overcome.” - Samuel Johnson

So you guys and gals do all these crazy workouts like “Fran” and “Murph” but have you ever thought of a crazy one that you’d like to try? Since we will be having a little get together and potluck after the 9 AM WOD, I’m wondering if anyone would like to make a WOD that we will do that morning. It can be anything, from a team WOD to a 20 round tabata burpee.  Anything goes! If there are many responses and entries I’ll pick the best one suited for a large class. Lets see what is going on in your heads! Make it fun! This is one of your only chances to make people suffer, including the coaches!!

Post your created WOD to the comments! Oh and it has to have a name!

WOD

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

We don’t have any 30 inch box jumps, so 24′s will do. Or we could stack bumper plates on them… hmmm..

WOD 03.22.10

Mar 21, 2010 CrossFit WOD

“Opportunities do not come with their values stamped upon them.”  - Maltbie Babcock

Announcements: This coming Saturday, March 27th, we are going to have a little celebration and potluck after the 9 A.M. WOD for the people who got their level 1 certification earlier this month and for those who competed at the Sectionals. Everyone is invited, but you have to do the WOD to get some food! Haha!

Run with the Panthers 5k, May 8th, registration is up! We will have a booth there and it would be awesome to have the whole gym running. It will benefit the Corona Panthers Youth Track Club that I was training for the past month.

Register at www.runwiththepanthers.com

You’ve all seen and heard me talking about this video. Here it is again! Enjoy.

WOD

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

WOD 03.21.10

Mar 20, 2010 CrossFit WOD

“People of character do the right thing even if no one else is, not because they think it will change the world, but because they refuse to be changed by the world.” - Michael Josephson

I’m sure you all remember Jeremy, he was with us for 2 months and in that time he killed all the WODs and got 10+ kipping pull-ups. This kid is a stud! For those of you who don’t know, his parents run the Corona Panthers Youth Track Club (This is where I was coaching ever Tuesdays and Wednesdays for the past month) and they are hosting a 5k Run/Walk. We will have a booth set up at this event and have our logo on the shirts! It would be awesome to have the whole CrossFit Proper family out supporting Jeremy and the Corona Panthers Running Club.

Who is in?

Register at www.runwiththepanthers.com.

WOD

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

We will sub the Dumbbell snatches for barbells snatches.

WOD 03.20.10

Mar 19, 2010 CrossFit WOD

“A well-spent day brings happy sleep” -Leonardo da Vinci

Christian and Mike warming up with a waiter walk.

Rest Day!

Or, come in and do a WOD. I’m sure it’ll be something special.;-)

A woman’s place is in front of the barbell

Mar 19, 2010 Articles

Our daughter, Charisse, is a petite 20 year-old dance major at UCLA. She CrossFits whenever she can fit it into her busy schedule. When she’s back home, it’s on. She’s at the box and typically blows people away. But you wouldn’t know it by looking at her. She’s 5’2”, 115 lbs with a small frame.

Recently she was assisting an oly lift class at UCLA. The head instructor asked her to go over to a group of guys training the Clean. She walked toward the bar and before she can set her hands on it, a male student blocked her from the bar stating, “It’s too heavy. You can’t pick it up.” She replied politely (although with a bit of shock and dismay), “Yes, I think I can. Let me try.” The male student insisted that she couldn’t and turned to the head instructor asking for his approval. With a smile on his face, the instructor told them to go ahead and let her try. Well, to cut to the chase, she cleaned the 95lb bar with perfection – a textbook Clean. Egos were probably bruised.

The head instructor is a CrossFitter and knows the capabilities of CrossFit women. The male students were just learning about CrossFit. The beauty of CrossFit is that it makes almost no distinction between men and women. For the most part, we are anatomically the same. Men may have more blood and muscle. More size. They have testosterone and appendages, but basically…we’re the same. So, we should train the same.

I’m blown away by the number of women I speak to who don’t quite believe that they can do a pull-up or do a heavy deadlift. Forget about convincing them that they can take heavy loads overhead! Often times women don’t know what they are capable of only because society has told us we shouldn’t even try because it’s impossible for an average woman to do this or that. This is perpetuated at the typical globo gym where for the most part, women end up in seclusion over at the aerobics or spinning room. Some will be at the nautilus machines, plenty at the treadmills, stairclimbers and ellipticals. Very, very few at the free weights or squat rack stations because it’s just not something women do, nor is it something that is encouraged or trained at the globo gyms.

In addition, women participate in the myth, by thinking they will get too big. They don’t want to look like men. To that I say, since CrossFitting I’ve gotten smaller and more proportioned. My muscles are toned. I’ve lost the pregnancy pouch. And, more importantly, I’m more fit and mentally tough than ever.

It’s impossible to get the mass of a man unless you’re on steroids or eat gobs of protein. Plus, CrossFit incorporates tons of metcon workouts and a sound eating lifestyle (I hate the word diet because we don’t diet in the way most people perceive dieting). You will get aerobic conditioning while training and toning those muscles. The end result will be a lean body.

So, don’t be afraid to train the Clean. Learn the press, push-press and push-jerk. Come in on heavy days and bust out a deadlift PR. There is nothing more satisfying than picking up heavy weight and dumping it on the ground. Our goal at Crossfit Proper is to get every female member to do pull-ups.

CrossFit women workout side-by-side with the guys. We’ve got a gal at our box that can take more weight overhead than some guys. Our ladies, with hands all chalked up and strategically taped, get sweaty and dirty doing burpees and pull-ups. And, you won’t only find men curled up in fetal position on the floor after Fran.

It isn’t unheard of for a CrossFit gal to get a better time or better numbers on a WOD than one of the guys. Respect is always given after an outstanding WOD performance, no matter who you are.

With that said, at the end of the oly class, the male students all politely said good-bye to Charisse, probably with a little bit more respect for a woman that can Clean (no pun intended).

-Carissa

WOD 03.19.10

Mar 18, 2010 CrossFit WOD

Mind is all that counts. You can be whatever you make up your mind to be. – Robert Collier

We had a whole lot of people making up their minds to achieve things today:

Amber: 200 deadlift PR
Ashley: 230 deadlift PR (could probably go more…easy) and 6 straight kipping pull-ups (PR)
Nico: 400 deadlift PR
Scott L: 400 deadlift PR
Wendy: 143 deadlift PR (this lady has a phenomenal attitude…58 year old grandmother who is close to deadlifting her body weight…can your grandma do that?)
Caleb: KILLED Murph today…33:47!
Carissa: 44:37 Murph (last Murph Jan 2009 took about 1 hour 19 min…CROSSFIT WORKS!)

We also had several Murph PRs yesterday: Scott B (w/vest) and Scott L! And Tyler joined his first WOD class w/Murph…talk about jumping into the fire!

No boring photo op poses for CrossFitters!

WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

WOD 03.18.10

Mar 17, 2010 CrossFit WOD

“Opportunity is often difficult to recognize; we usually expect it to beckon us with beepers and billboards.”  ~William Arthur Ward

So who is sore from Murph? Haha!

A couple more pictures to wrap it up from the So. Cal. Sectionals. Good times.

WOD

Deadlift 1-1-1-1-1-1-1

And

Weighted Pullups 1-1-1-1-1-1-1

WOD 03.17.10

Mar 16, 2010 CrossFit WOD

Gravitation is not responsible for people falling in love.  ~Albert Einstein

Congrats are in order for Caleb F. and Katy D. they are engaged! Expect a newlywed WOD one of these days..

Here are more pictures from the sectionals.

WOD

If you plan on doing this WOD Rx’d allow a little more time for the workout.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

WOD 03.15.10

Mar 14, 2010 CrossFit WOD

“Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one.” – Unknown

Wow, words can’t explain what an experience this weekend was. The Sectionals we’re awesome. The weather was perfect on both days for WODs and the atmosphere was unexplainable. I can’t begin to thank everyone who made it out to support Nico and I. It made a huge difference with a big cheering squad in your ear, that extra push makes a huge difference on the last set of thrusters or the last 100m of the run. Here are some picture from this weekend. More to come!

WOD

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Day 1 at CrossFit SoCal Sectional

Mar 13, 2010 CrossFit WOD

First of all we would like to thank everyone from our box that came out to support Nico and Christian. UCLA is a long way from home and some of you even got up before the crack of dawn to make it out here. THANK YOU!

At the end of Day 1, here’s where they’re at:

Wod 1
Nico: 22:23, Rank: #67
Christian: 23:46, Rank: #86

Wod 2a & 2b
Nico: 7:25/9:33 = 16:58, Rank #24
Christian: 8:03/8:41 = 16:44, Rank #22

So. Cal Sectionals!!

Mar 12, 2010 CrossFit WOD

Come support Nico and Christian at the So.Cal Sectionals at UCLA’s Drake stadium! If you really want to see CrossFit on a whole different level, then the sectionals is where to be this weekend. Visit the CF Games Website for more info.  CLICK HERE! CLICK HERE!

Excuse me if there are no updates on the blog this weekend. The sectionals will probably keep me busy, but I’ll try my best to keep you all updated on our progress at the sectionals for those of you who can’t make it out.

We will most likely have a tent set up, so look out for us! Give Christian a call if your lost in the madness or have any questions!

1 (951) 316-3323

Here is the schedule for the sectionals this weekend.

Nico’s start times (Estimated!) are:

WOD#1: 8:45 a.m.

WOD #2: 1:30 p.m.

Christian’s start times (Estimated!).

WOD #1: 10:50 p.m.

WOD #2: 5:10 p.m.

SEE YOU AT THE SECTIONALS!!

WOD 03.11.10

Mar 10, 2010 CrossFit WOD

Patience is the companion of wisdom.  ~St. Augustine

I thought this was a cool picture even if its blurry, Wendy S. mid-way through her kettlebell swing.

WOD

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

So. Cal. Sectionals WOD #1&2 Announced!!

Mar 10, 2010 CrossFit WOD

WOD 1 “Stadium Chipper”
This WOD is “for time.” You will be starting at field level, and will be running through a zig-zag course up and down the stadium steps a total of 3 times up and 3 times down. At each landing (top and bottom for a total of 6), you will be required to perform a certain number of reps of a movement. Your time is based on your cumulative time from the start to the finish line.

For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate, drop the plate and start at zero)
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10′ – 20/14lbs)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line

WOD 2 “Double Down”
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.

Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row

WOD 03.10.10

Mar 10, 2010 CrossFit WOD

”Don’t wish it was easier, wish you were better.” – Unknown

The CrossFit So Cal. Sectional WODS will be posted today @ 12! I will update this blog  when they’re up on CrossFit LA’s Website.

WOD

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

WOD 03.09.10

Mar 8, 2010 CrossFit WOD

“If everything seems under control, you’re just not going fast enough.” - Mario Andretti

Announcements:

CrossFit So. Cal. Sectionals this weekend! Nico and Christian will be competing and it would be awesome to have a big cheering squad for them. Plus the level of athletes in both the male and female divisions will be off the charts! The best in So. Cal will be competing, it will be a spectacle to just watch! Come out and support them! Also if you’d like to start a carpool, leave a comment and we’ll see if we can figure that out.  Click Here For More Info.

Friday the 19th we are going to have a little celebration for all of our members who just got their Level 1 Cert earlier in the month. There will be a WOD at 6 P.M. Then a little dinner and get together at 7 P.M. We will be providing some food, but you are more than welcome to bring anything! Like cookies or brownies! Ha!

Be sure to take care of your hands! Ripped hands during the middle of a workout are never any fun! CrossFit LA has made a little video on hand care.

WOD

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

WOD 03.08.10

Mar 8, 2010 CrossFit WOD

“Renew your passions daily.”  - Abbe Yeux-verdi

Big props to Ashley W. she got through Helen with all pullups! That was awesome to see you guys cheering her on at her last couple reps! Keep motivating  each other.

WOD

Main site rest day! I have a fun one for you guys and girls!

Outrigger Paddling

Mar 6, 2010 CrossFit WOD

We do have a WOD at 5 P.M.

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 03.05.10

Mar 5, 2010 CrossFit WOD

“To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else means to fight the hardest battle which any human being can fight; and never stop fighting.”  - e.e. cummings, 1955

Crazy? I think so!

WOD

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

WOD 03.04.10

Mar 3, 2010 CrossFit WOD

“Nobody trips over mountains.  It is the small pebble that causes you to stumble.  Pass all the pebbles in your path and you will find you have crossed the mountain.”  – Author Unknown

Yesterday I video taped myself doing “War Frank” (3 Rounds; 25 Muscle Ups 100 Squats 35 GHD Stitups) and decided to make a time lapse of the last round! Pretty cool, but the muscle ups are a majority of the video so you can skip to the end! Ha ha!

As I was doing the work out I kept asking myself Why in the world am I doing this? I know you all ask that question to yourselves every time you workout, so answer that question and post it up in the comments!

WOD

Main site rest day.

WOD 03.03.10

Mar 3, 2010 CrossFit WOD

“A good garden may have some weeds.”  - Thomas Fuller

CrossFit Southern Cali Sectionals is less than 10 days away!!

WOD

Find your Shoulder Press 1Rm in 25 Minutes.

WOD 03.02.10

Mar 2, 2010 CrossFit WOD

“If one dream should fall and break into a thousand pieces, never be afraid to pick one of those pieces up and begin again.”  - Flavia Weedn

A couple of shout outs go out to Erika S and Ashley W. Both these girls have gotten their pull-ups in such a short amount of time!!

Speaking of pullups, be sure to take care of your hands, you should be keeping them filed down just as much as your cut your fingernails!!! Andy Petranek of CFLA made a video on hand care. Check it out.

How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

WOD

Bring your running shoes!

8 rounds of:
Run 400 meters
Rest 90 seconds