Today I got my wisdom teeth pulled.

They were crowding my other teeth and messing everything up. Your “wisdom teeth” in your health and fitness, might be your habits.

A lazy set-up on your deadlifts. An unneeded trip to the chalk bucket. Less than ideal hand placement on pushups. That diet coke you have with lunch every day.

You can definitely live with these things, but it might mess up your beautiful smile if you don’t pull them out.

For those of you looking to improve your current fitness: schedule a time with me here.
For those of you who haven’t even started your fitness journey: schedule a time with me here.

“I don’t have time”

A one hour workout is 4% of your day.

If you look at the big picture of it all, what seems like an “I don’t have time” problem, really isn’t. That’s one less episode to watch on your Netflix binge. And for that hour of exercise and sweat your quality of life improves ten fold.

The real question is, “Is my health a priority?”

We get it, kids, school, work, the commute, prior engagements get in the way. But when there is a will there is a way.

We have some members at the gym working full time and odd hours showing up after their shift to get their workout in. We’ve got parents with full plates and extracurricular activities for their kids, still showing up for an hour of their day. We’ve got someone who wakes up earlier than needed to drive from Pasadena to do some deadlifts. We might argue that’s better than coffee…

And the catch  is, you really don’t even have to show up to the box. Get in seven minutes of burpees and call it a day.

So do you really not have time?

Simple, not easy.

For those of you looking to improve your current fitness: schedule a time with me here.
For those of you who haven’t even started your fitness journey: schedule a time with me here.

 

The hard thing about hard things

I’ve been listening to this audiobook called The Hard Things About Hard Things by Ben Horowitz. It’s mainly about business and how people don’t talk about the “hard stuff” and always see the glamour and money and success of others. Poof – Like magic, they’re an overnight success and we read and watch them reap what they’ve sown.

This could be as far from the truth as possible, but how these “highlights” plague our lives via social media are time for another post. What I want to talk about is the hard things about fitness and health.

Albert Einstein said “if you can’t explain it simply, you don’t understand it well enough.”

And that friends, is the hard thing about hard things. Simplicity. Health and fitness. Even better, LIFE is simple. Don’t eat that cupcake everyday. Instead eat protein and carbs and fats to sustain exercise and not body fat. Drink a bottle of water every 1-2 hours. Exercise at least 3 times a week. Say I love you. Say sorry. All these things are simple, but definitely not easy at times.

It takes great habits. A great support system (family and friends). A great coach (knowledge and guidance). And last but not least, a greater will to succeed and change for the better.

The hard things about hard things is that they’re simple.

Just don’t mistake that for easy.

For those of you looking to improve your current fitness: schedule a time with me here.
For those of you who haven’t even started your fitness journey: schedule a time with me here.

Are you planning to live? | Life Insurance Fitness

I turn 26 this year, and I finally started planning to die.
The topic of life insurance hadn’t really crossed my mind before, but suddenly it seemed like a big-boy issue that needed to be addressed. So I talked to a series of financial advisers and did a lot of reading about how life insurance works. None of the details matter, except one: Life insurance is not for you but for your family. You don’t get to use the money. You’re dead.

Lots of people have life insurance; they want to care for their families after they meet their end. Lots of people have health insurance, too; they want to ensure they’re financially secure if something bad happens and health deteriorates. Travel insurance, car insurance, home insurance—they all work the same way: Money comes after something bad happens.

I recently had a cup of coffee with one of our long-term members, and he talked to me about his life plan, which involved making good decisions that would help him live as long as possible. This conversation wasn’t about planning for bad events but preserving good things—planning to live rather than to die. What an amazing idea.

We certainly can’t prevent all bad things from happening, but when it comes to health, we can prevent a lot. For example, just by achieving a healthy weight, you will significantly reduce your risk for Type 2 diabetes, heart disease and stroke, some cancers, high blood pressure, osteoarthritis, breathing problems—the list goes on and on.

If you’re reading this, you’re interested in fitness. You are or have been a member of our gym or you want to learn more about fitness through this newsletter. That means you’re already thinking about prevention: Exercise builds muscle, strengthens bones, improves blood work, reduces stress, eliminates fat and so on. These are all good things that will help keep you out of the doctor’s office and the hospital.

But exercise isn’t enough.

In my business mentor group, we used this analogy: If you’re trapped in a room with two zombies and you kill one, do you still have a problem?

The answer is chasing you.

Health is like that. Exercise is an amazing thing, and since 2009 we’ve focused on learning how to use it to make you as healthy as possible. Now we’re focusing on combining that training with an improved diet—we’re going to kill both zombies.

If you work out and eat better, you’re going to save yourself from a lot of bad things, and you’re less likely to need life insurance before you’re very old. But you need to kill both zombies before you’re as safe as possible. Eat well without exercise or train well but eat poorly and you still have half your problems.

We’re committed to killing both zombies, and we’ve invested heavily in the nutrition side of our business. That includes both training and equipment.

We use an InBody scanner to collect your data at the beginning, then we’re going to help you improve your diet for four weeks. Then we’ll scan you at the end so you can see what happened. And after that, we’re going to keep talking about nutrition throughout the year so we can help you be as healthy as possible for as long as possible.

You should probably look into life insurance and plan to take care of your family when you pass on. But before you do, I’d encourage you to focus on improving and preserving your health.

For those of you looking to improve your current fitness: schedule a time with me here.
For those of you who haven’t even started your fitness journey: schedule a time with me here.

Stay active, train hard, optimize your diet and do everything you can to live a long, healthy life.

“They may destroy your rose gardens, but no harm has been done, so that they have not destroyed your urge for roses.” ~Muriel Strode


Summer Events
Mark your calendars for all these fun events coming up.
Thursday, August 31st -4:30pm-7pm
Territory Foods Tasting!
&
Bring A Friend Day


WOD

Programming Intent: Last week, let’s test some maxes or establish them if you don’t have any recorded!

Establish a 1 RM Front Squat

*****

Complete 3 rounds for time,

200m Run
21 WallBalls
12 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

“The world is full of cactus, but we don’t have to sit on it.” ~Will Foley


Summer Events
Mark your calendars for all these fun events coming up.
Thursday, August 31st -4:30pm-7pm
Territory Foods Tasting!
&
Bring A Friend Day


Class Schedule Change
Since Summer ended and the kids are back in school CrossFit kids have adjusted to 4pm.

This means our 9:30am WOD class has fallen to super low attendance (1 person for 3 days in a row!) this means we’re going to get rid of it as well.

Sundays at 9am-10am are also OPEN GYM now. Come make-up a workout you missed the week before or get crazy and do something you whip up yourself!

Like always get on the App or visit our schedule online.


 

WOD

Programming Intent: Second mini chipper of the week! Short work means high intensity. d There’s also more pulling and higher skill movements compared to #1. This calls to rely on more technique than brute fitness! Move well and scale if necessary to get the work done in sub 15 minutes to preserve the mid-distance work load.

Short 50 #2

For time:
50 Kettlebell Swings, 53/35
50 V-Ups
50 Ring Dips
50 Hang Power Cleans, 95/63
50 Double-Unders
50 Burpees

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

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


Summer Events
Mark your calendars for all these fun events coming up.
Thursday, August 31st -4:30pm-7pm
Territory Foods Tasting!
&
Bring A Friend Day


Class Schedule Change
Since Summer ended and the kids are back in school CrossFit kids have adjusted to 4pm.

This means our 9:30am WOD class has fallen to super low attendance (1 person for 3 days in a row!) this means we’re going to get rid of it as well.

Sundays at 9am-10am are also OPEN GYM now. Come make-up a workout you missed the week before or get crazy and do something you whip up yourself!

Like always get on the App or visit our schedule online.


 

What’s Your Alternative?
Via Gary Vaynerchuck

I’m super aware that this may be one of the shortest blog posts I put out this year, but I have a funny feeling it might also be the most impactful.

This is something I say often.

Which is that, I feel as though, in a world where more and more everyday I’m being asked questions to help navigate, and figure out and dictate how people should feel and what they should do, I’ve found that this one little statement is basically the answer 94.2% of the time.

And that is, “What’s the alternative?”

There are so many people in the world that dwell about their circumstance of how they think it should be instead of how it actually is. They wonder what if and they don’t do. They ask me how to be happy, or how to work harder, or why they should do social media or why they should develop brand, or why they have to work so hard for their dream, or why it takes exercise to lose weight? And the answer simply is, “What’s the alternative?”

Don’t want to positive? Great, be negative.

Don’t want to work out? Great, be unfit.

Don’t want to work hard? Fine, be lazy.

Don’t want to be optimistic and believe good things will happen? Fine be pessimistic and think it’s over.

Don’t want to fight for your dream? Fine, give up.

It’s a basic fundamental truth. I mean, “What’s the alternative?”

Navigating our society and our lives with the hope of how it “should be” versus the way it actually is, is the quickest and least practical way to create success. This is something I say to myself every single day.

I am in control of my destiny. Nobody else. I get to decide how I react and how I respond, and the greatest motivator to inspire perspective is the simple statement “What’s the alternative?”

When you have nothing, you don’t get to be fancy, you don’t get to choose. What’s the alternative? Until you’re Oprah, or The Rock, or Zucks, you don’t get to call the shots. You just have to roll with the punches and use what you have to get to where you want to be.

If I don’t like something, I ask myself, “What’s the alternative?” Then I default into a binary decision to either do that alternative or not. Everybody’s upset about my positivity and my energy and my bravado… and the simple question I ask you is… What’s the alternative?

You have to sleep in the bed you create. You get to define your own reality.

So choose…

WOD

Programming Intent: Back to testing strength! Week 4, be explosive!! The workout compliments the strength because deadlifts are the first half of your Power Clean. Getting stronger there is half the battle! The other two are just “fillers” to increase your heart rate and challenge the whole body.

In 15 minutes work up to a heavy Single Power Clean

*****

Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 225 lb.

 

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

“To have success, you can’t let failure stop you. To have great success, you can’t let success stop you.” ~Robert Brault


Summer Events
Mark your calendars for all these fun events coming up.
Thursday, August 31st -4:30pm-7pm
Territory Foods Tasting!
&
Bring A Friend Day


Class Schedule Change
Since Summer ended and the kids are back in school CrossFit kids have adjusted to 4pm.

This means our 9:30am WOD class has fallen to super low attendance (1 person for 3 days in a row!) this means we’re going to get rid of it as well.

Sundays at 9am-10am are also OPEN GYM now. Come make-up a workout you missed the week before or get crazy and do something you whip up yourself!

Like always get on the App or visit our schedule online.


THIS Sunday! Paint & Sip, August 27th!!! $20 for adults. $15 for ABC Hopes Participants and Kids. Join us!!! http://www.abchopes.com/paint-night/

 

WOD

Programming Intent: Little chipper for you on this fine Wednesday rest day! Short breaks and move well! 🙂 

Short 50 #1

For time:
50 jumping alternating lunges
50 pull-ups
50 push presses, 95 lb.
50 box jumps, 20″
50 burpees

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

“To have success, you can’t let failure stop you. To have great success, you can’t let success stop you.” ~Robert Brault


Summer Events
Mark your calendars for all these fun events coming up.
Thursday, August 31st -4:30pm-7pm
Territory Foods Tasting!
&
Bring A Friend Day


Class Schedule Change
Since Summer ended and the kids are back in school CrossFit kids have adjusted to 4pm.

This means our 9:30am WOD class has fallen to super low attendance (1 person for 3 days in a row!) this means we’re going to get rid of it as well.

Sundays at 9am-10am are also OPEN GYM now. Come make-up a workout you missed the week before or get crazy and do something you whip up yourself!

Like always get on the App or visit our schedule online.


Our CrossFit Kids program provides fitness in Corona for Kids! They meet at 4pm! Here’s a video of Fidel and his son Sammy!

WOD

Programming Intent: It’s the last week of the strength cycle! That means it’s time to PR!!! Go get em! We take a time priority for a spin with two “Cardio” movements paired with a simple snatch with a dumbbell. This is way easier technique wise than a barbell, so you can get some steady work done for the whole minute. If needed, use a kettlebell!

In 15 minutes work up to a heavy set of 5 Strict Presses

*****

For total repetitions, complete five rounds of 1 minute at each station,

Double-Unders
Dumbell Snatch, 50/35
Row, Calories

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

“Anger is short-lived madness. ~Horace


Summer Events
Mark your calendars for all these fun events coming up.
Thursday, August 31st -4:30pm-7pm
Territory Foods Tasting!
&
Bring A Friend Day


Class Schedule Change
Since Summer ended and the kids are back in school CrossFit kids have adjusted to 4pm.

This means our 9:30am WOD class has fallen to super low attendance (1 person for 3 days in a row!) this means we’re going to get rid of it as well.

Sundays at 9am-10am are also OPEN GYM now. Come make-up a workout you missed the week before or get crazy and do something you whip up yourself!

Like always get on the App or visit our schedule online.


Take a couple minutes and watch! Then schedule yourself here for a Nutrition Consult.

WOD

Programming Intent: It’s the last week of the strength cycle! That means it’s time to PR!!! Go get em! The WOD simply taxes your midline and compliments on building  your lower body strength.

Establish a 3 rep Front Squat in 15 minutes

*****
Complete as many rounds as possible in 10 minutes of,

14 Overhead Lunges. 45/25
21 Sit-Ups
14 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

“Bliss is a constant state of mind, undisturbed by gain or loss.” ~Author Unknown


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, August 19th, 9am 
BEACH WOD – More details to come.
Thursday, August 31st -4:30pm-7pm
Territory Foods Tasting!
&
Bring A Friend Day


 

Save the Date. Thursday, August 31 we will be having a Bring A Friend Day all day at the box. Tell A Friend! @crossfitproperkids + Family WOD where parents get to workout with their little CrossFitters👨‍👩‍👧‍👦 Don’t forget our @abchopes.disabilitiesfit class at 7pm. Plus a @territoryfoods tasting from 4:30pm-7pm to try their foods that get delivered to the box every Monday and Thursday! 

WOD

Programming Intent: We’ll cap the week off with a quick little burner! Power Snatches are a complex movement that require a ton of core stability. We will be challenging this movement pattern, by taxing your midline with the sit-ups and v-ups! 

10-9-8-7-6-5-4-3-2-1 reps of,
Power Snatch, 75/53
Hollow Rock
V-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

“The whole purpose of education is to turn mirrors into windows.”  ~Sydney J. Harris


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, August 19th, 9am 
BEACH WOD – More details to come.
Thursday, August 31st -4:30pm-7pm
Territory Foods Tasting!
&
Bring A Friend Day


 

Beach Day & WOD Details

Who? Anyone part of the Ohana!

What? Beach workout at 9am, then fun in the sun all day with a bonfire to finish it off!

Where? Huntington Beach! We’ll be in the lot off of PCH and MAGNOLIA St. See the pic below.

When? 9am til 10pm! We’ll be there all day. You’re more than welcome to come for 1/2 the day, just the bonfire, or even just the WOD!

What do I bring? Beach gear if you’re staying! Towels, blankets, EZ-Up, Umbrellas, etc.

What food? It’ll be a potluck and we’ll be there all day! We will have access to a grill, but anything you’d like to bring to share and munch on all day. BYOB.

If you get lost or have any questions, shoot Christian a text. (951)316-3323.

WOD

Programming Intent: The first piece is just a warm up of odds and ends. It’s purpose is to get your heart rate up and focus on skills and drills that are needed, but we rarely get to work on. The second piece is the actual 3-2-1 go, move fast, high intensity couplet you are used to. The factor here will be leg fatigue, take a deep breathe, step, and repeat.

Three rounds not for time of,

50 Double-Unders
2 Rope Climbs
5 Muscle-Ups or 7 Muscle-Up Progressions
3 Turkish Get-Ups with Dumbbell
1 Sled Push (End of building and back)

*****

10-9-8-7-6-5-4-3-2-1 reps for time of,

Kettlebell Swing, 53/35
Walking Lunge, Double The Reps (20/18/16/etc.)

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

“The mind of man, his brain, and nerves, are a truer index of his age than the calendar…” ~Percy Bysshe Shelley


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, August 19th, 9am 
BEACH WOD – More details to come.
Thursday, August 31st -4:30pm-7pm
Territory Foods Tasting!


WOD

Programming Intent: Upper body day today! It’s a fun little agonist/antagonist training, basically making sure we get volume in both sides of the body for a good muscular balance. The movements in which you fail, are the ones you should work more towards!

In 15 minutes work up to a heavy set of 5 Strict Presses

*****

Complete as many rounds as possible in 20 minutes of,

400m Run
3 L-Pull-Ups
6 Strict Pullups
9 Pull-Ups
12 Presses, 75/53

 

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

“Fear makes the wolf bigger than he is.” ~German Proverb


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, August 19th, 9am 
BEACH WOD – More details to come.
Thursday, August 31st -4:30pm-7pm
Territory Foods Tasting!


WOD

Programming Intent: Working into week 3 of the cycle, move up in weight or get 2-3 sets at the weight you might be stuck at. We’re sticking with the front squat in the workout, but combining it with deadlift to turn into a clean. The other pieces are all to get your heart rate up and to sweat the weekend out!

Establish a 3 rep Front Squat in 15 minutes

*****

Complete as many rounds as possible in 20 minutes of,

400m Run
5 Cleans, 135/93
10 Handstand Push-Ups
15 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

“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


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, August 12th, 7pm
SALSA Night – MORE INFO HERE
Saturday, August 19th, 9am 
BEACH WOD – More details to come.
Thursday, August 31st – Territory Foods


Salsa Night at the box is TOMORROW!


Search for the positive, this is why we have Bright Spot Friday! There is no wrong answer, the goal is to have an answer and give yourself some mad props for being awesome! This is how we fuel positive change in your life! We’d love to hear your Bright Spots. If you’re not in our Facebook Group, Join it here. If you don’t have Facebook, e-mail me at Christian@crossfitproper.com I’d love to hear them.

WOD

Programming Intent: Nice little finish to the week! A lot of cardio, a little barbell, some gymnastics, and ABS!!

Complete as many rounds as possible in 20 minutes of,

400m Run
7 Power Snatches, 115/83
14 Strict Ring Dips
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

“The shortest distance between two points assumes you know where you’re going.” – Robert Brault


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, August 12th, 7pm
SALSA Night – MORE INFO HERE
Saturday, August 19th, 9am 
BEACH WOD – More details to come.
Thursday, August 31st – Territory Foods


WOD

Programming Intent: A little olympic lifting for you all. The WOD goes into high volume of movements all at one time so muscle fatigue to the specific movement is what you’ll have to buffer and adjust to not hit the “wall”! 

In 15 minutes work up to a heavy Single Power Clean

*****
Complete as many rounds as possible in 14 minutes of.

45 Deadlfts, 225/163
45 Sit-Ups
45Toes To Bar
45 Z-Presses, 45/33

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

“The ratio of We’s to I’s is the best indicator of the development of a team.” ~Lewis B. Ergen

 


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, August 12th, 7pm
SALSA Night – MORE INFO HERE
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


This Saturday join us for a fun night of Salsa! You don’t need to have rhythm or know how to dance 😂 We’ll have two professional Salsa instructors 💃🏼🕺🏽come to the gym and teach us the basics and a routine! You don’t have to be a member to attend, come on down! #FunNGains

WOD

Programming Intent: Second squat week! Get at least 5 working sets in and go up at least 5 lbs! The CrossFit Games have wrapped up and they did another workout similar to this, instead of it being task priority, it will be time priority to preserve intensity.

Establish a 3 repetition Front Squat in 15 minutes

*****

HEAVY 17.5 AMRAP

Complete as many rounds as possible in 12 minutes of,

9 Thrusters, 135/93
35 Double-Unders

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

“By daily dying I have come to be.” ~Theodore Roethke


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, August 12th, 7pm
SALSA Night – MORE INFO HERE
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


WOD

Programming Intent: Common theme here is double-unders! Besides being very technical, these are like cardio in the sense that they are a repetitive single movement that taxes cardio (but also forearms and shoulders!). Sprinkle in a little bit of unilateral overhead strength and sit-ups, it’s a great way to end Friday! This time priority workout can be as intense as you make it. So if you’re just trying to cap the week off, keep moving, if you feel fresh, ratchet up the intensity! 

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

Rest 3 Minutes

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of Sit-Ups
2 minutes of double-unders
2 minutes of Sit-Ups
3 minutes of double-unders
3 minutes of Sit-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

“To change one’s life: Start immediately. Do it flamboyantly. No exceptions.” ~William James


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, August 12th, 7pm
SALSA Night – MORE INFO HERE
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


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Don’t hide your passion. Live a ProperLife.

*Unless otherwise noted, 5% of profit from this online shop are donated to ABC Hopes  

As an amazing member of ours you get 20% off your order, always. Apply it at checkout and get some swag durable enough for inside the gym and stylish enough for outside the box.

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WOD

Programming Intent: This is a retest! We’ve been doing a lot of buy-ins lately, messing around with fatigue and work capacity. Basically the buy-in is to get your heart rate and lactic acid build-up in the legs in order to see how well you can perform the main batch of work (upper body/lower body) under the added stress. 

Row/Burpee/Carry Chipper

For time,

1,000m Row
30 Burpees
50m Overhead Kettlebell Carry, Right Arm
50m Overhead Kettlebell Carry, Left Arm
20 Burpees
50m Overhead Kettlebell Carry, Right Arm
50m Overhead Kettlebell Carry, Left Arm
30 Burpee

Kettlebell weight is 53 lbs. for the men and 35 lbs. for the women.

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

“An adventure is only an inconvenience rightly considered. An inconvenience is only an adventure wrongly considered. ~G.K. Chesterton


Summer Events
Mark your calendars for all these fun events coming up.
Saturday, August 12th, 7pm
SALSA Night – MORE INFO HERE
Saturday, August 19th, 9am 
BEACH WOD – More details to come.


A Word On Our Programming: August 2017
Written By Christian Aguirre

Onto our second half of 2017. Most of us have seen huge improvements. Some of us need to celebrate the little victories, but all of us are Being Better everyday by just stepping in the gym and working hard. Like I’ve said before, this stuff is simple, not easy. Eat clean. Move Proper. Work hard. Have fun. It’s really simple, but tough to do.

The key alongside that saying though is consistency. You can eat perfectly clean and have the best workout ever for a day, but if the other 30 days of the month don’t look great there won’t be any change. This goes for this month’s programming as well.

Our three strength lifts will be the Front Squat, Press, and Power Clean. Respectively these are all good for building pure strength. The Front Squat is lower body dominant, but also really engages the core and upper back to support the load. The Press is strictly through the shoulders and the Power Clean, although technique driven, is a huge movement for explosive strength. What does this really mean for you all though? Building muscle and losing fat! Hit the strength with no less than 5 good working sets (don’t count the bar) and progress in weight each week even if it’s only 5 lbs!! See you in the box!

WOD

Programming Intent: See above! 🙂 

In 15 minutes work up to a heavy set of 5 Strict Presses

*****

Complete as many rounds as possible in 15 minutes of,

Buy In: 15 Bar Muscle-Ups

12 Push Presses, 95/63
12 Push-Ups
12 Shoulder Taps
24 Hollow Rocks

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