“Where the loser saw barriers, the winner saw hurdles.” ~Robert Brault


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, August 12th, 7pm
SALSA Night – More details to come, but nows your chance to hang out with the Ohana and learn some more functional movement, dancing!
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


WOD

Programming Intent: This is the last cycle for the lifts this month. We’ve only done three weeks, so go for broke on this last set. Front squats are extremely tough, especially if you are inflexible, but besides the weight being positioned out front it forces a more quad dominant squat. Plus the fact that you have to support the weight with your lats and shoulders this workout will get tough after tiring those body parts out some more with burpees.

Establish a 2 rep Back Squat
*****
For time,
10-9-8-7-6-5-4-3-2-1 reps of,
Front Squat 115/83
Burpees Over Bar

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“Let a fool hold his tongue and he will pass for a sage.” ~Publilius Syrus

 


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, July 22nd, 9am 
BEACH WOD – TOMORROW!!
Saturday, August 12th, 7pm
SALSA Night – Click here for more details, but nows your chance to hang out with the Ohana and learn some more functional movement, dancing!
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


Pre-Order ends TODAY!


TOMORROW! Beach WOD Details

Who? Any of the Proper Ohana! Bring your friends, family, co-workers, neighbors, it don’t matter! They don’t have to workout and can hangout at the beach. The beach is also kid friendly, so bring the whole crew.

What? Beach workout then paddleboard a bit after! We’ll be doing a fun WOD. You should bring anything to protect you for the sun (sunscreen, sunglasses, etc.), towels, snacks and drinks. We’ll supply the paddleboards for you to try out. Usually we go out to Banzai Bowl a bit after the workout so you can head to the beach or come with us!

Where? Newport Dunes. This is the back bay of Newport not the actual beach. So calm water, no waves, no sharks! Ha!

Here’s the address, park on the street then walk into the Newport Dunes. We meet by the Gazebo by the bridge.

589-739 Back Bay Dr
Newport Beach, CA 92660

When? July 22nd. 9am. It usually goes until about 11am, then we head out to eat or go to the beach or do whatever you’d like.

Why? Escape the Corona heat for the morning and get in the water!! Plus, it’s fun to be outside the box and for those of you who have never paddleboarded get a chance to get on one.

What’s the WOD? There is swimming involved that is OPTIONAL! That’s all we’re saying. But it will be scalable and fun for anyone if you have friends and family coming.

WOD

Programming Intent: Hero WOD to end this fine week. Besides the honor of being able to do this workout because U.S. Army Staff Sgt. Maupin gave his life for our freedom, it takes you well into the long duration/endurance type training you need about once a week! 

We will cap this workout at 35 minutes!

Maupin

4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois. He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“May we keep a little of the fuel of youth to warm our body in old age.”- Minna Thomas Antrim


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, July 22nd, 9am 
BEACH WOD – More details to come, but we will be heading out of the box with Paddleboards. Join us for a WOD and some fun in the sun.
Saturday, August 12th, 7pm
SALSA Night – More details to come, but nows your chance to hang out with the Ohana and learn some more functional movement, dancing!
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


Pre-Order ends Friday!


WOD

Programming Intent: Back to the barbell! Pick up something heavy, safely. Then do it a bunch of times while carrying an odd object. The only way to carry it is pictured above. This is to isolate the deltoids, upper traps, and rhomboids. Build that upper back for better stabilization, but also it will challenge your overhead movement as you go through the 12 minutes. 

Work up to a heavy set of 3 on the Deadlift

*****
Complete as many rounds as possilbe in 12 minutes of,

5 Clean & Jerks, 185/135
100m Ketttlebell Front Rack Carry, 53/35

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“A dream is a microscope through which we look at the hidden occurrences in our soul.” ~Erich Fromm  (Thanks, Sarah)


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, July 22nd, 9am 
BEACH WOD – More details to come, but we will be heading out of the box with Paddleboards. Join us for a WOD and some fun in the sun.
Saturday, August 12th, 7pm
SALSA Night – More details to come, but nows your chance to hang out with the Ohana and learn some more functional movement, dancing!
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


Pre-Order ends Friday!


WOD

Programming Intent: We rarely do a single domain workout, but it will be a good tester for anaerobic output. Think of it like running a 40 yard dash or sprinting a lap in the pool. This shouldn’t be easy, actually the complete opposite if you try and beat your previous split every single time. This type of training also produces the most lactic acid (burning feeling in your muscles) to add to the challenge. 

Row Intervals,

10x250m Row

Rest 2 minutes between efforts Score will be your fastest time.

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“All it takes is one bloom of hope to make a spiritual garden.” ~Terri Guillemets


Summer Events
Mark your calendars for all these fun events coming up.

Saturday, July 22nd, 9am 
BEACH WOD – More details to come, but we will be heading out of the box with Paddleboards. Join us for a WOD and some fun in the sun.
Saturday, August 12th, 7pm
SALSA Night – More details to come, but nows your chance to hang out with the Ohana and learn some more functional movement, dancing!
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


ABC Hopes Row-A-Thon Video from this past weekend at Pacesetter CrossFit.

WOD

Programming Intent: Working on the most technical shoulder to overhead lift, move well and try to go up in weight while maintaining form. Today’s workout is a time priority. This means the work is up to you, but a beautifully designed workout shouldn’t have you hunched over wasting time. You should be able to work MOST of the time then use your rest to recharge your batteries and hit it close to 100% each round.

Work up to a heavy set of 3 on the Push Jerk

*****

Complete as many repetitions as possible,

4 Rounds of,

1 Minute of Push Press, 75/53
1 Minute of Double-Unders
1 Minute of Sumodeadlift High Pulls
1 Minute Rest

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“All it takes is one bloom of hope to make a spiritual garden.” ~Terri Guillemets


Summer Events
Mark your calendars for all these fun events coming up.

Saturday, July 22nd, 9am 
BEACH WOD – More details to come, but we will be heading out of the box with Paddleboards. Join us for a WOD and some fun in the sun.
Saturday, August 12th, 7pm
SALSA Night – More details to come, but nows your chance to hang out with the Ohana and learn some more functional movement, dancing!
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


WOD

Programming Intent: Doubles on the squat means you can go well near your 90% of your 1RM. So the weight should be significantly heavy if you feel good! This is a short workout, but advanced movements. Is it absolutely necessary you do a 2 fer 1? Not really, the goal is just to squat, so don’t get caught up in the flashiness, just move!

Work up to a heavy set of 2 on the Back Squat

*****
For time,

15-30-15 reps of,
Wall Ball 2 Fer 1’s
Toes To Bar

 

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“Small tongues gossip and large ears magnify.” – James Lendall Basford


Summer Events
Mark your calendars for all these fun events coming up.

Saturday, July 22nd, 9am 
BEACH WOD – More details to come, but we will be heading out of the box with Paddleboards. Join us for a WOD and some fun in the sun.
Saturday, August 12th, 7pm
SALSA Night – More details to come, but nows your chance to hang out with the Ohana and learn some more functional movement, dancing!
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


It’s not swagger, I’m just sore…
Summer time means summer colors. Here’s your chance to preorder new retro Proper swag.

  • They are $25.
  • Order online with the button below OR at the box with a Coach.
  • There are shirts at the box for you to try on your size that you like best. They run XS-XXL.
  • Pre-Order ends next Wednesday.
  • These are one-off runs, there will be no extras!
  • Buy 2 (1 for the Gym and one for Beach Days!) and get each for $20.

WOD

Programming Intent: Fun metcon to finish the week. Nothing too heavy, but a little technical so you’ve still got to focus on the Proper form! This will also get you going through a bunch of moving pieces, squatting, pulling, supporting, running to loosen you up from the week! 

Complete as many rounds as possible in 20 minutes of,

Buy in: 1,000m Row

With the remaining time complete AMRAP of,
5 Power Snatches, 75/53
5 Hang Power Snatches, 75/53
5 Overhead Squats, 75,53
15 V-Ups
15 Hollow Rocks
Run 100m

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“We are not enemies, but friends. We must not be enemies. Though passion may have strained, it must not break our bonds of affection. The mystic cords of memory will swell when again touched as surely they will be by the better angels of our nature.” ~Abraham Lincoln


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, July 15, 8am
ABC Hopes Row-A-Thon at PaceSetter CrossFit
We need rowers on our team! E-mail Christian@crossfitproper.com if you want to be apart of this fun event!
Saturday, July 22nd, 9am 
BEACH WOD – More details to come, but we will be heading out of the box with Paddleboards. Join us for a WOD and some fun in the sun.
Saturday, August 12th, 7pm
SALSA Night – More details to come, but nows your chance to hang out with the Ohana and learn some more functional movement, dancing!
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


 

 

WOD

Programming Intent: Lower body pulling day today! Plus it’s time to lift something heavy! The 13 minute met-con should test your endurance in strength (with heavy deadlifts, cardiorespiratory (jumping over a box several time, and endurance (the 13 minutes of work, plus the higher volume of air squats). 

Work up to a heavy set of 3 on the Deadlift

*****
Complete as many rounds as possible in 13 minutes of,
7 Deadlifts, 275/205
14 Box Jump Overs, 24″
35 Air Squats

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“Adopt the pace of nature: her secret is patience.” ~Ralph Waldo Emerson


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, July 15, 8am
ABC Hopes Row-A-Thon at PaceSetter CrossFit
We need rowers on our team! E-mail Christian@crossfitproper.com if you want to be apart of this fun event!
Saturday, July 22nd, 9am 
BEACH WOD – More details to come, but we will be heading out of the box with Paddleboards. Join us for a WOD and some fun in the sun.
Saturday, August 12th, 7pm
SALSA Night – More details to come, but nows your chance to hang out with the Ohana and learn some more functional movement, dancing!
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


Beach WOD Details

Who? Any of the Proper Ohana! Bring your friends, family, co-workers, neighbors, it don’t matter! They don’t have to workout and can hangout at the beach. The beach is also kid friendly, so bring the whole crew.

What? Beach workout then paddleboard a bit after! We’ll be doing a fun WOD. You should bring anything to protect you for the sun (sunscreen, sunglasses, etc.), towels, snacks and drinks. We’ll supply the paddleboards for you to try out. Usually we go out to Banzai Bowl a bit after the workout so you can head to the beach or come with us!

Where? Newport Dunes. This is the back bay of Newport not the actual beach. So calm water, no waves, no sharks! Ha!

Here’s the address, park on the street then walk into the Newport Dunes. We meet by the Gazebo by the bridge.

589-739 Back Bay Dr
Newport Beach, CA 92660

When? July 22nd. 9am. It usually goes until about 11am, then we head out to eat or go to the beach or do whatever you’d like.

Why? Escape the Corona heat for the morning and get in the water!! Plus, it’s fun to be outside the box and for those of you who have never paddleboarded get a chance to get on one.

What’s the WOD? There is swimming involved that is OPTIONAL! That’s all we’re saying. But it will be scalable and fun for anyone if you have friends and family coming.

WOD

Programming Intent: Getting in the longer duration WOD for the week. Our program usually consists of shorter high intensity workouts because they get you results more efficiently, but it’s always a good thing to go longer (20+ minutes) to keep that capacity in your fitness. 

Bodyweight Chipper #1

For Time:

1 Mile Run
20 Burpees
30 Sit ups
40 Lunges
50 Push Ups
40 Lunges
30 sit ups
20 Burpees
800m Run

*Time cap: 25 minutes. If capped, note 25:00 as your time. Add in the notes where you finished.

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“Anyone who stops learning is old, whether at twenty or eighty.” ~Henry Ford


WOD

Programming Intent: Push jerks are the most efficient way to get something up overhead. So we’ll be spending about 3 weeks drilling it! Move well, so you can move safe, efficient, and more weight in the long term.

Work up to a heavy set of 3 on the Push Jerk

*****

For time,

15-12-9-12-15
Push Jerk, 155/113
Chest To Bar Pull-Up

 

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“Never stop pedaling to power your dreams.” – Terri Guillemets


At 25 years old, Christian Aguirre of CrossFit Proper has already been an affiliate owner for 8 years. Just one year after starting CrossFit at age 15, Aguirre knew that his passion was to make people better. A few years later, he became the youngest affiliate owner in CrossFit’s history and started CrossFit Proper with the support of his parents. His passion continues to grow.

WOD

Programming Intent: Establish a 1 RM from the hang. This challenges position and hip explosion since you don’t have much length to generate power. The workout taxes the core, but also works the technique of an olympic lift. 

Establish a 1 RM Hang Power Clean

*****

Complete as many rounds as possible in 12 minutes of,

7 Clean & Jerks, 155/113
35 Sit-Ups
7 Evil Wheels

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“Don’t be yourself — be someone a little nicer.” ~Mignon McLaughlin, The Second Neurotic’s Notebook, 1966


 

WOD

Programming Intent: Squat day! This is an odd week so we’ll be testing some max lifts and complimenting it with fun metcons to keep you well rounded! 

Establish a 3RM Back Squat

*****
5 rounds for total rounds and reps of,

3 minutes of,
15 Wallballs, 20/14
10 Box Jumps, 20″
5 Burpees

1 Minute Rest

*Start where you left off after each round.

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“…like stealing the juice out of tomorrow’s fruit.” = Terri Guillemets


 

WOD

Programming Intent: This is a retest! We take the benchmark girl “Isabel”. Isabel is a purely anaerobic, without oxygen movement. It tests barbell lifting efficiency and work capacity. What happens when we plug in a medium duration row into the mix, that once anaerobic effort turns into a mix. This is why CrossFit is so effective. We hit all different systems in one workout!

For Time,

1.000m Row
30 Snatches, 135/93

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“I am thankful for laughter, except when milk comes out of my nose.” – Woody Allen


 

WOD

Programming Intent: Explosive power comes from the hips! Hang power cleans are one of the best to build this explosiveness. The workout is a couplet that gets harder the fitter you are. We will stick with the oly lift for today, but plug in burpees to add a whole new level of fatigue!  

Establish a 3 Repetition Hang Power Clean

*****

Complete as much work in 15 minutes of,

20 Hang Power Cleans 135/95
10 Burpees
20 Hang Power Cleans 155/115
20 Burpees
20 Hang Power Cleans 185/135
30 Burpees
20 Hang Power Cleans 205/150
40 Burpees
20 Hang Power Cleans 225/165

*Score will be total repetitions completed. If you finish the last set of Hang Power Cleans, restart back at the beginning weight.

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“Coffee makes it possible to get out of bed. Chocolate makes it worthwhile.” – Author Unknown


Running With Muscle
Excerpt via The CrossFit Journal

After finishing a marathon first in her age group, Karly Wilson looked at the women next to her on the podium and noticed she was bigger—more muscular—than her fellow competitors.

The 28-year-old weighs 125 lb. That’s 35 lb. more than when she started running six years ago. Rather than slowing her down, the muscle has made her faster and less prone to injury, she said.

“People have to know that there is a healthier way to run,” she thought while standing on that podium.

Wilson knew that muscle, unusual for an endurance athlete, had allowed her to run a marathon a month, and she’s racked up more than 55 since 2011.

Chris Hinshaw, the former All-American swimmer and professional triathlete who now leads the CrossFit Specialty Course: Aerobic Capacity, said he knows exactly why Wilson’s muscles didn’t slow her down. However, he warns that just as marathon runners need strength and high-intensity training, CrossFit athletes need endurance training.

To understand why, Hinshaw said it’s important to know most of the population has about a 50-50 balance of slow-twitch and fast-twitch muscle fibers. When an athlete is doing traditional marathon training, he or she is developing slow-twitch muscle fibers—typically only half the overall number.

“That means a massive percentage of their available muscle-fibers arsenal is passive. It’s not developed. To develop fast-twitch muscle fibers you need to do high-intensity training,” Hinshaw said.

WOD

Programming Intent: Back to basics! It’s recovery day (break from a barbell) and we’re going through the basics. We like to focus on the flashy movements, but you’ve got to walk before you can run! Core strength and elementary shoulder strength are key for strength and carry over to weightlifting! 

Complete as many rounds as possible in 20 minutes of,

35 Sit-Ups
100m Run Forwards
100m Run Backwards
35 Push-Ups

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“Night and morning are making promises to each other which neither will be able to keep.” – Richard Shelton


3 Common Problems In The Front Rack (And How To Fix Them)
Written By Christian Aguirre

Front Squat. Clean. Pressing. These all involve having a barbell in the front rack position. A great Front Rack has three components to it.

  1. The first thing is wrist flexion or the ability to bend back enough for your hand to be around the barbell with it resting on your deltoids.
  2. Second thing is elbow in front of the body and sometimes triceps parallel to the floor. I saw sometimes because in the press you don’t need that high of a front rack.
  3. Lastly, the elevation and external rotation of the scapula and shoulder. This is achieved by the use of the deltoids, lats, and traps to provide a solid platform for the bar to rest on.

There are a few common problems in the Front Rack (or lack thereof) that I’ve seen.

Grabbing Too Tight – Sometimes people death grip the bar. This actually stops you from achieving a good rack position at times because it tenses up your upper body. You actually have to relax your triceps and forearms in order to be loose enough to get the bar to be supported by the rest of your body. Don’t mistake this for not having to brace your abs and turn your lats on, those always stage engaged!

Tight Shoulders – Ahh yes. Mobility. Tightness. Everywhere. This can only be combatted by doing some basic stretches with the band and lacrosse ball. What I will say is Test and Retest. Meaning that you need to get in the Front Rack Position with a bar, then do a mobility piece. If there is change. Keep doing that more. And also watch this video from Kelly Starrett and MobilityWOD.

Lifestyle – Since we chatted about mobility. This seems like an easy topic to build on. We workout for 4% of your day. The mobility we do in the class is about 10 minutes of that 4%, so you really only stretch for like .05% of your day. Now think about how much you sit, type, drive, sleep in funny positions that aren’t conducive to your shoulders in the right position. A ton. Do more mobility, but also live in a better shoulder position. When I catch myself with a hunchback, I sit-up tall, raise my arms up and back over head then roll my shoulders back and down. Habits.

Happy Lifting!

 

WOD

Programming Intent: VOLUME is the name of the game! Get your reps in. No less than 7 sets, even if some of them are drop sets. The workout is a simple couplet, push/pull combo. That’s why it’ll be so spicy, short, so the intensity is up high. That’s a ton of work done it a short amount of time, so we tap into the fast twitch muscles and also the phosphagen/glycolytic pathways (short durations and medium duration energy systems). Shoot for unbroken sets if you’re feeling great. If not, try not to break more than twice (5/5). 

Establish a 8 Repetition Press

*****

Complete six rounds for time,

10 Push Press, 95/63
10 Pull-Ups

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“In the happiest of our childhood memories, our parents were happy, too.” – Robert Brault


How To Overhead Squat & Top 3 Mobility Drills For Overhead Squats via Technique WOD

WOD

Programming Intent: Squat days!! Let’s start the week off strong with some lower body work. The WOD takes a more advanced type of squat with it being put up overhead the demands change (mobility, stability, coordination) making it plenty harder. Have fun! 

Establish a 3 Rep Back Squat in 15 Minutes

*****

Complete three rounds for time of,

15 Overhead Squat, 75/53
15 Barbell Lunges, Each Leg, 75/53
30 Air Squats

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“You will always be lucky if you know how to make friends with strange cats. ~Proverb


Summer Schedule Change
CrossFit Kids is now at 9:30 AM


Women’s New You 6 Week Challenge Interviews Have Begun!
This program is designed for beginners ONLY, if you know someone, shoot them this link 🙂
https://goo.gl/x2ScE7


Fun little video from Glenn about the Row-A-Thon with ABC Hopes.

WOD

Programming Intent: Fun Chipper that goes up and down! We’re covering the basic bodyweight movements here. This taps into that glycolytic and oxidative energy system because each movement lasts a couple of explosive seconds and in the grand scheme of it all it is a longer workout. 

Bodyweight Chipper #4

10 L Pull-Ups
20 Dynamic Push-Ups
30 Squat Jump onto Two 45/25 Plates
40 Wallball Sit-Ups
50 Burpees
40 Wallball Sit-Ups
30 Squat Jump onto Two 45/25 Plates
20 Dynamic Push-Ups
10 L Pull-Ups

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“It’s funny how life can get away from you even while you’re still living it.” – Joe Kita


Summer Schedule Change
CrossFit Kids is now at 9:30 AM


Women’s New You 6 Week Challenge Interviews Have Begun!
This program is designed for beginners ONLY, if you know someone, shoot them this link 🙂
https://goo.gl/x2ScE7


How To Read An InBody Scanner Sheet. This is how to read the metrics on an InBody Scanner Sheet. It tells you everything about your body composition. Weight, Lean Body Mass, Body Fat Mass, BMI (which is useless), Body Fat %, Basal Metabolic Rate and more!! E-mail Christian@crossfitproper.com to schedule your body scan.

WOD

Programming Intent: Fun Hero workout on our “recovery day”. Traditional CrossFit stuff where we hit the ground running pretty fast! There is a little mix of everything in today’s workout. Lower body, upper body, gymnastics. We’ve been doing very short and intense workouts the past two days so this will take you into a longer domain, 15+ minutes. It’s always important to train a little longer! Have fun! 

“Blake”

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Mikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya 15:26, Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55 (35lb plate, 24″ box, 16lb ball), Heather Bergeron 21:38 (35lb plate, 24″ box, 14lb ball), Rebecca Voigt 21:56 (35lb plate, 24″ box, 16lb ball).

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

“A hug is a great gift — one size fits all, and it’s easy to exchange.” – Author Unknown


Summer Schedule Change
CrossFit Kids is now at 9:30 AM


Women’s New You 6 Week Challenge Interviews Have Begun!
This program is designed for beginners ONLY, if you know someone, shoot them this link 🙂
https://goo.gl/x2ScE7


 

Demo of the Z-Press via BoxCar CrossFit.

WOD

Programming Intent: Strictly upper body today! Typically we don’t isolate, but we are experimenting with this scheme. Like yesterday, it opens with a buy in of a derivative from the movement of the day, then back to a simple task, move weight a certain distance. These tax everything from endurance, to core strength/stability, and cardiorespiratory endurance since your body is overloaded with more than just its own weight.

Establish a 8 Repetition Press

*****

For time,

50 Z-Press, 45/33
200m Overhead Plate Carry, 45/25

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper
1(951)316-3323
Info@crossfitproper.com

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona