“A smile is a curve that sets everything straight.” – Phyllis Diller


 Memorial Day Weekend Schedule
Friday, May 26th – All Classes Scheduled
Saturday, May 27th9 AM Partner Workout
Sunday, May 28th – Closed
Memorial Day – Monday, May 29th  – 9 AM Group Workout


Deadlift Training in Corona, CA

WOD

Programming Intent: Hero WOD Friday, the last one to wrap up Memorial Day. We get it, the deadlift is ridiculously heavy for most people. The stimulus we are trying to illicit is a heavy weight, so be smart and scale it to your “heavy”.

Marston

Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

 

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


 Memorial Day Weekend Schedule
Friday, May 26th – All Classes Scheduled
Saturday, May 27th9 AM Partner Workout
Sunday, May 28th – Closed
Memorial Day – Monday, May 29th  – 9 AM Group Workout


 

WOD

Programming Intent: Last week to rep your last power clean max! Then get into a simple olympic lifting and jump rope AMRAP.

Spend 15 minutes establishing a heavy 2 repetition Power Clean

*****

As many rounds as possible in 12 minutes of,

42 Single-Unders
7 Hang Power Snatch, 75/53
21 second Ring L-Sit Hold
42 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

“If you just set people in motion they’ll heal themselves.” – Gabrielle Roth


 Memorial Day Weekend Schedule
Friday, May 26th – All Classes Scheduled
Saturday, May 27th9 AM Partner Workout
Sunday, May 28th – Closed
Memorial Day – Monday, May 29th  – 9 AM Group Workout


Person to tag @crossfitproper on Instagram with the coolest turkish get-up today wins a free shirt.

WOD

Programming Intent: Not a rest day, but back to some squatting, this time without a barbell. This should turn into a cardiorespiratory taxing workout, with a bit of stabilization! Move well and have fun! 

“Pyramid TGU/Wallball”
For time,
2-4-6-4-2
Turkish Get-Ups
20-30-40-30-20
Wallballs

*Alternate between performing the Turkish Get-Ups and the Wallballs (i.e. 2 TGU,20 Wall balls, 4 TGU, 30 wallballs) until you finish with the last 20 wallballs.

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

“Tough and funny and a little bit kind: that is as near to perfection as a human being can be.” – Mignon McLaughlin, The Second Neurotic’s Notebook, 1966


 Memorial Day Weekend Schedule
Friday, May 26th – All Classes Scheduled
Saturday, May 27th9 AM Partner Workout
Sunday, May 28th – Closed
Memorial Day – Monday, May 29th  – 9 AM Group Workout


Parents, we are looking for kids to join in on 4 days of fun! Besides doing a CrossFit Kids workout each day, kids will learn how about healthy habits, work on crafts, and of course, GAMES!
 
The Summer Camp starts June 26-29th. From 9am-12pm, drop your kids off for 4 hours each day and get them to love fitness. Plus you can buy yourself some free time this summer!

Summer Camp In Corona, CA

WOD

Programming Intent: Find your 5 RM Push Press or just try to beat last weeks numbers! The workout is a simple yet effective bodyweight AMRAP. For those of you that want to bump up the intensity, push the run splits. Try and hit a 1:20-1:40 400 every single time.

 

Spend 15 minutes establishing a heavy 5 repetition Push Press

*****

Complete as many rounds as possible in 20 minutes of,

400m Run
10 Burpee Box Jumps, 20″
20 Lunges
30 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

“The important thing is not how many years in your life but how much life in your years.” ~ Edward J. Stieglitz


 Memorial Day Weekend Schedule
Friday, May 26th – All Classes Scheduled
Saturday, May 27th9 AM Partner Workout
Sunday, May 28th – Closed
Memorial Day – Monday, May 29th  – 9 AM Group Workout


 

WOD

Programming Intent:  Last week of the squat cycle out front. Go for a PR! We take you into the nasty couplet of thrusters and pull-ups, but add a couple more reps. The push/pull combo is way tougher because we add in a squat as well. Control your movement. Chop it up, get it done! It’s Monday!

Spend 15 minutes establishing a heavy 5 Repetition Front Squat

*****

“A Little More Than Fran”

27-21-15 reps for time of:
95-lb. Thrusters
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

“The important thing is not how many years in your life but how much life in your years.” ~ Edward J. Stieglitz


 Memorial Day Weekend Schedule
Friday, May 26th – All Classes Scheduled
Saturday, May 27th9 AM Partner Workout
Sunday, May 28th – Closed
Memorial Day – Monday, May 29th  – 9 AM Group Workout


 

WOD

Programming Intent:  Hero WOD Friday! These are full lifts. We will cap this at 30 minutes. Have fun.

Monti

5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box
135-lb. cleans, 15 reps
50 step-ups with 45-lb. barbell, 20-in. box
135-lb. snatches, 10 reps

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

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

“If you wouldn’t write it and sign it, don’t say it.” -Earl Wilson


 Memorial Day Weekend Schedule
Friday, May 26th – All Classes Scheduled
Saturday, May 27th9 AM Partner Workout
Sunday, May 28th – Closed
Memorial Day – Monday, May 29th  – 9 AM Group Workout


This translates to all the movements of CrossFit and body control in general. If you can have a “hollow” body you are both bracing for safety, but also for power! Start with an easier progression and work to the harder ones!

WOD

Programming Intent:  Work the power cleans, technique is better than numbers on the board, move well, then move up! The workout is similar to recovery since there is cardio pieces that will just get you moving. The Hollow Rocks teach you how to brace down the abs and spine for any kind of movement and the jumping squats for a little spicy factor.

Spend 15 minutes establishing a heavy 2 repetition Power Clean

*****

Complete as many rounds as possible in 10 minutes of,

200m Run
25 Hollow Rocks, Weighted 20/14

directly into

Complete as many rounds as possible in 10 minutes of,
250m Row
20 Jumping Squats onto a 45# plate

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 don’t regret how much I love, and I avoid those who repent their passion.” – Rumi


 Memorial Day Weekend Schedule
Friday, May 26th – All Classes Scheduled
Saturday, May 27th9 AM Partner Workout
Sunday, May 28th – Closed
Memorial Day – Monday, May 29th  – 9 AM Group Workout


ABC Hopes Pig Roast
On Sunday, May 28, 2017, ABC Hopes will host its 32nd annual Pig Roast in Corona. The event will start at 3:00 p.m. and will be held rain or shine.
In addition to free food and drinks, the event will feature a live Jamaican band.
The Moore Family Pig Roast was created to honor Mike Moore’s father, who passed away May 28, 1977. The humble beginnings of the roast took months of preparation but arrived way too quickly. With a lack of knowledge, lots of drinking, and little sleep, the roast was almost lost when Mike fell asleep on his night shift to monitor the roast. He woke up to a grease fire and a charred pig.  The rest was history once Mike tasted the roast and realized it was not happenstance.
Now, the Moore family and the ABC Hopes family have joined forces to present a massive, fun-filled Memorial Day weekend.  Last year ABC Hopes and the Moore Family hosted 300 attendees while the crowd (and the pig) just keeps getting larger.
ABC Hopes will be accepting donations for the event. We encourage our neighbors and local businesses to attend our annual Pig Roast in an informal setting to meet, socialize, and show your support for the community ABC Hopes & The Moore Family has created. If interested in how to contribute, please contact Ricklyn@abchopes.com
If you are interested in learning more about our organization please click to learn more about ABC Hopes.
Saturday, May 27th we are going to catch a Dodger vs. Cubs game at 4pm.
We are getting reserved seating for the box, if you’d like to come, tickets are $35 each. Please respond back to this e-mail to pay and reserve your ticket or text Christian at (951)316-3323.Deadline is THIS SUNDAY, MAY 21st

WOD


Programming Intent: This will be a fun little tester of anaerobic then aerobic capacity. The couplet of wallballs and pull-ups will really push your lactic threshold and right when you get done and have hit peak exhaustion (Don’t pace it. Just go.), you hit the road for a mile run. Primarily it is an cardiorespiratory activity, but coming off the couplet your stamina breathing AND muscularly will be tested. Stay the course. Push through the suck. Have fun! 

2016 Regional Event 3

For time:

104 wall-ball shots
52 pull-ups

directly into

1 Mile Run

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

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


WOD

Programming Intent: Week 3 of your upper body strength, get in at least 6 sets. Make your 5th set your PR, if you don’t make it, go down it weight and get a 6th and 7th set at a little lower weight. The workout builds up your core and gymnastics pressing skills.

Spend 15 minutes establishing a heavy 5 repetition Push Press

*****

Complete three rounds for time of,

50 Sit-Ups
21 Handstand Push-Ups

*If kipping is easy, go strict!

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

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“On this shrunken globe, men can no longer live as strangers.” -Adlai E. Stevenson


 

WOD

Programming Intent: Squat day! We don’t usually take into account bodyweight because real life doesn’t discriminate. You should be able to run, jump, pick things up, move, etc. regardless of your physical characteristics. But today takes into account your bodyweight and be able to squat it a bunch of times. 

Spend 15 minutes establishing a heavy 5 Repetition Front Squat

*****

Complete as many rounds as possible in 15 minutes of,
7 Bodyweight Back Squats
200m Run

*Bar is taken from the floor! If you can’t clean it and put it behind your head safely, lower the weight and work on your cleans Thursday. 🙂

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

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“It is a rough road that leads to the heights of greatness.” – Seneca, 50 A.D


 Memorial Day Murph 2017
This year’s charity is Marcus Luttrell’s The Lone Survivor Foundation benefiting veterans and their families.

Donate & Purchase MDM17 Shirt HERE.
 If you wait too long to order, you may not have the t-shirt or tank by the day of the event.


 

Murph 2017 Details!

Who? All of the Proper Ohana! If you’ve got friends that want to tackle it, bring them! Kids are welcome as well!

What?

“Murph”

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

Where? At the box! 430 princeland ct Corona, CA 92879

When? 9AM. Start time, 9:15 AM.  The box will be open at 8:15 AM for you to stretch, roll, warm-up, etc.

Why?  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

What should I bring? A weight vest! Water.Tape for your hands. Wrist wraps. Knee Sleeves. A spare shirt. A smile.

How am I going to get through this? You can break the pull-ups, push-ups, and squats into however you’d like. Typically people do 20 rounds of 5/10/15 or 10 rounds of 10/20/30. Take small breaks and deep breaths. If anything remember, its all for Murph and those that have sacrificed their lives for our Country.

WOD

Programming Intent: MURPH TOMORROW!! AMRAPs are considered a time priority workout where the time is set, and the work is up to you. This is a great workout before Murph because if you still want to get in – you just work at your own intensity. Nothing too crazy, just move and sweat so you’re not too sore to tackle MURPH tomorrow.

“The Chief 3.0”

5 round Max rounds in 3 minutes of:

135 pound Power Snatches, 3 reps
6 Lunges (Each leg)
9 Hollow Rocks
Rest 1 minute.

Repeat for a total of 5 cycles.

*Each round, start where you left off. Your score will be a total of all the rounds completed. Log into your Zen Planner account through your phone or desktop to add any reps/notes from the workout

 

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

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“The only way to have a life is to commit to it like crazy.” – Angelina Jolie


 Memorial Day Murph 2017
This year’s charity is Marcus Luttrell’s The Lone Survivor Foundation benefiting veterans and their families.

Donate & Purchase MDM17 Shirt HERE.
 If you wait too long to order, you may not have the t-shirt or tank by the day of the event.


CrossFit is… Objective Fitness
Written By Christian Aguirre

CrossFit is… objective fitness. Before CrossFit happened, the only way people had judged fitness was subjective. Some people thought people with huge muscles (but couldn’t run to the end of the block) were fit. Some people that people who could run 26.2 miles under a certain number of hours (but couldn’t lift a 135# barbell) were fit. Not to take away those great aspects of fitness, but CrossFit has turned subjective views of fitness, to objective and measurable.

The concept is this. Over a broad and general range of aspects of fitness; flexibility, coordination, balance, agility, accuracy, cardio respiratory endurance, stamina, strength, power and speed, the person who can complete the tasks at hand the fastest, is the fittest. This is why we track results.

If we know you do Murph (coming up this Saturday) in 59 minutes (my very first Murph time) and a year later I do it again in 40 minutes,  those 19 minutes of improvement mean I am fitter than last year. The same amount of work, in a shorter period of time.

What you’re looking at below is the results of our InBody Scanner. Besides looking in the mirror and guessing if what we’re doing is working, we hop on the scale and it tells us numbers. If my lean muscle mass is up, my body fat is down, and my body fat % is lower, I am progressing. You can’t argue this and it is why CrossFit works so well.

CrossFit is objective fitness. We chase numbers. The cool thing is as those numbers improve, so does how much sexier we get!

SCHEDULE AN INBODY SCAN HERE.

 

WOD

Programming Intent: 55 repetitions in total for each gymnastics movement. You should be able to move smoothly through this WOD. The HSPU & Hollow Rock, use the same basic shape of the hollow body position, so fatigue might play a factor. The variance of the run forward, then backwards might catch some people off guard. When running backwards, besides coordination, there is a high demand in the quads/calves, possibly making the forward run tougher. 

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

Handstand Push-Ups
Hollow Rock
50m Run Forward
50m Run Backward

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

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“It’s a mistake, when life hands you a tough lesson, to think that you can get back at life by not learning it.” – Robert Brault


 Memorial Day Murph 2017
This year’s charity is Marcus Luttrell’s The Lone Survivor Foundation benefiting veterans and their families.

Donate & Purchase MDM17 Shirt HERE.
 If you wait too long to order, you may not have the t-shirt or tank by the day of the event.


Upper Body Movement Assessment For Fitness
Written By Christian Aguirre
Video By Movement IQ PT, Dr. Michael Ko, DPT

Your body wants to move. Sometimes we don’t find this out til later, when we join a gym and actually require to get into different positions. We squat, deadlift, run, and press overhead which all require different planes of movement, and unless you’re Stretch Armstrong, most likely you are “tight” somewhere. To fix the problem though we have to figure out where it is you are lacking. We teamed up with Dr. Ko, DPT to bring you some educational videos! The second is below and will apply to press day today. Take a watch!

WOD

Programming Intent: Get up overhead today, then get into some advanced gymnastics. work. The 10 rounds is more of a mental block than anything, but it also breaks up the movements in smaller, more manageable chunks.

Spend 15 minutes establishing a heavy 5 repetition Push Press

*****

Complete 10 rounds of,
25 Double-Unders
10 Toes To Bar
1 Strict Muscle-Up

*Substitute 50 singles if you can not do double-under, attempting double-unders every last 5 reps. Substitute 7 Ring Dips or Dips for the Muscle-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

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“A leader leads by example, whether he intends to or not.” ~ Author Unknown


 Memorial Day Murph 2017
This year’s charity is Marcus Luttrell’s The Lone Survivor Foundation benefiting veterans and their families.

Donate & Purchase MDM17 Shirt HERE.
 If you wait too long to order, you may not have the t-shirt or tank by the day of the event.


Lower Body Movement Assessment For Fitness
Written By Christian Aguirre
Video By Movement IQ PT, Dr. Michael Ko, DPT

Your body wants to move. Sometimes we don’t find this out til later, when we join a gym and actually require to get into different positions. We squat, deadlift, run, and press overhead which all require different planes of movement, and unless you’re Stretch Armstrong, most likely you are “tight” somewhere. To fix the problem though we have to figure out where it is you are lacking. We teamed up with Dr. Ko, DPT to bring you some educational videos! The first is below and will apply to squat day today. Take a watch!

 

WOD

Programming Intent: Monday leg day. Build up some consistency with your squats by adding weight and more importantly, volume. Get in 7-9 sets! The workout challenges your whole body stability with the demands of the Overhead Squat. Pair in burpees at a fast pace and you’ve got a challenging task.

Spend 15 minutes establishing a heavy 5 Repetition Front Squat

*****

For time, 21-15-9 reps of,

Overhead Squat 95/65
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

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“Life shrinks or expands in proportion to one’s courage.” – Anaïs Nin, Diary, 1969


 Memorial Day Murph 2017
This year’s charity is Marcus Luttrell’s The Lone Survivor Foundation benefiting veterans and their families.

Donate & Purchase MDM17 Shirt HERE.
 If you wait too long to order, you may not have the t-shirt or tank by the day of the event.


 

WOD

Programming Intent:  Just a grinder for a Hero. 

Schmalls

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

To Know A Hero” with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]

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

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“Success is more permanent when you achieve it without destroying your principles.” – Walter Cronkite


 Memorial Day Murph 2017
This year’s charity is Marcus Luttrell’s The Lone Survivor Foundation benefiting veterans and their families.

Donate & Purchase MDM17 Shirt HERE.
 If you wait too long to order, you may not have the t-shirt or tank by the day of the event.


WOD

Programming Intent:  First week for your Power Clean strength piece. Think technique and volume over weight today so you can build during the next 3 weeks. Today’s WOD is a Hero. Our way of honoring those who have given their life to protect our Freedom. If that’s not enough why, it recruits fast twitch muscles and it 

Spend 15 minutes establishing a heavy 2 repetition Power Clean

*****

Sham

7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

Military Training Corona, CA

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

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

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“The breeze at dawn has secrets to tell you. Don’t go back to sleep.” – Rumi


 Memorial Day Murph 2017
This year’s charity is Marcus Luttrell’s The Lone Survivor Foundation benefiting veterans and their families.

Donate & Purchase MDM17 Shirt HERE.
 If you wait too long to order, you may not have the t-shirt or tank by the day of the event.


A Word On Our Programming – May 2017
Written By Christian Aguirre

April Showers will bring May Flowers! Also April’s squats brings May’s wall ball shots! May is a cool month because we have an awesome workout we always do and also Memorial Day Weekend shenanigans at the end of them month. First off, Murph is right around the corner, we are doing it Saturday at 0900 – funds from the 2017 MDM T-Shirt sales go to the Lone Survivor Foundation.

Strength Components this month. Front Squat, Push Press, and Power Cleans. The reps for the squat and press will be 5. This is to get volume in, don’t expect to hit your bigger numbers because the bump in reps will and should lower the weights you lift until you get stronger. The Power Cleans will be beneficial because you still get the pulling strength, but it will carry over to olympic lifting technique.

Friday’s will be Hero workouts this month. Some will be do-able. Others will be impossible within the hour, so your goal is to just work as much as you can and honor these fallen Heroes!

Never miss a Monday.
Make it in at least three times a week.
Do your mobility.
Eat well.
Have fun!

See you in the box.

WOD

Programming Intent:  Find a heavy set and all yourself to grow throughout this 4 week cycle! The workout is pretty heavy weight to put over your head for 45 reps, but it should be “light” if you have the correct week for the push jerk.

Spend 15 minutes establishing a heavy 5 repetition Push Press

*****

15-12-9-6-3 for time of,
Push Jerk, 135/93
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

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“Do not wait for leaders; do it alone, person to person.” ~ Mother Teresa


 Memorial Day Murph 2017
This year’s charity is Marcus Luttrell’s The Lone Survivor Foundation benefiting veterans and their families.

Donate & Purchase MDM17 Shirt HERE.
 If you wait too long to order, you may not have the t-shirt or tank by the day of the event.


ABC Hopes Row-A-Thon April 2017

Down Syndrome Fitness

Pancreatic Cancer & CrossFit

WOD

Programming Intent: Start of a new cycle! Stay tuned for a word on our programming tomorrow! 

Spend 15 minutes establishing a heavy 5 Repetition Front Squat

*****
“Deadleg”

Tabata (20 seconds on, 10 seconds off)
Front Squat, 165/123
Row (Calories)
Wall Ball, 20/14
Row (Calories)
Air Squat *Score will be total repetitions over all four movements.

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

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“Gettin’ good players is easy. Gettin’ ’em to play together is the hard part.” ~ Casey Stengel


 Memorial Day Murph 2017
This year’s charity is Marcus Luttrell’s The Lone Survivor Foundation benefiting veterans and their families.

Donate & Purchase MDM17 Shirt HERE.
 If you wait too long to order, you may not have the t-shirt or tank by the day of the event.


TOMORROW AT 8AM

For more information ask a Coach or go to to the ABC Hopes Website.

WOD

Programming Intent: Chipper Friday! We’ve touched a bunch of these movements already this week, but since it’s a “one and done” piece overtraining shouldn’t be an issue. 

“CF Chipper #1″

20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells (Sub a 53 lbs. tater)
25 back extensions (Sub Goodmornings with a Barbell)
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope”

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

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“A man’s growth is seen in the successive choirs of his friends.” ~ Ralph Waldo Emerson


 Memorial Day Murph 2017
This year’s charity is Marcus Luttrell’s The Lone Survivor Foundation benefiting veterans and their families.

Donate & Purchase MDM17 Shirt HERE.
 If you wait too long to order, you may not have the t-shirt or tank by the day of the event.


For more information ask a Coach or go to to the ABC Hopes Website.


Why Am I #Forever Sore?
Written By Christian Aguirre

You would think after 9 years of CrossFit, I wouldn’t get sore right? But like those just getting off the couch and taking the first step, I am sore All. The Time. There are a couple of reasons for this like DOMS, Threshold Training, and Constant Variance that make your #ForeverSore. Let’s dive into each!

DOMS, or Delayed Onset Muscle Soreness, are caused mostly from eccentric movements (the lowering of a pul-up or the descent of a squat). What happens is that working out causes these micro tears in your musculature. That soreness you feel is the break down and repair of muscle!

Threshold training is a fun one to talk about. But it basically means pushing your limits every single day. To quote the founder of CrossFit, Greg Glassman, “Our workouts are both stimulus for remodeling of critical tissue (muscle & bone), but we’re also making them better” (coordination, speed, power, strength, accuracy, endurance, agility, stamina, cardiovascular & respiratory endurance, flexibility, & balance). To do this, we’ve got to lift heavier, move faster, and sweat a little more to gain some benefit. It’s kind of like the picture below, but to get better, the cliff gets a little taller and taller.

Threshold Training

Lastly is variance. This isn’t muscle confusion, like P90x talks about. It’s just the different stimulus to avoid adaptation of your body. Our bodies are unique in the sense that it can adapt to the stimuluses placed upon it. Ever plateaued in the gym from doing the same workout over and over again? To quote Einstein, “doing the same thing over and over again, expecting a different result.” is what is happening. The same routine won’t get you the same result after a while. This is why we change the workouts, long duration, high intensity, short reps, heavy weight, gymnastics, olympic weightlifting. There are so many variable to avoid your body adapting and then settling for just that.

So there you have it. Why you’re always #foreversore! Now your next question might be how do I recover faster? Wait for my next blog post! 🙂 But for now, Nutriton, Sleep, and Recovery tools are your friend!

WOD

Programming Intent: Heavy. Heavy. Heavy. Do not sacrifice form for a cool Instagram picture. The workout ties in a heavy lift and some cardio. Everyone can lift heavy and run, doing them together is a true test of an aspect of fitness.

Spend 20 minutes working up to a 1 RM Deadlift

*****

Complete as many rounds as possible in 12 minutes of,

1 Deadlift, 315/223
50 Double-Unders
200m Run

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