WOD 09.14.11

Sep 13, 2011 Articles, CrossFit WOD

That you may retain your self-respect, it is better to displease the people by doing what you know is right, than to temporarily please them by doing what you know is wrong. - William J. H. Boetcker

12 Experiences for 2011: August  | P90X – Ab Ripper

by Carissa Batiller

If you’ve been CrossFitting a while, you have probably found yourself in a conversation with a non-CrossFitter trying to explain what it’s all about. No doubt at least once or twice, the question comes up, “CrossFit is like P90X, right?” If you’re anything like me, you were profoundly offended by such an innocent question.

Every time the comparison came up, I felt a bit cocky and awkward at the same time. From what I’ve seen in the infomercials, P90X can’t possibly be as hard as CrossFit. Yet, every single time the topic has come up, I don’t feel like I can 100% say with complete certainty that CrossFit is better. I had never done P90X.

So, ever since I fell in love with CrossFit and heard about P90X, I had all intentions of trying the videos, or at least watch them. It’s been 2-2 ½ years and FINALLY I tried it.

I have had a copy of the videos since early June when my good friend from nursing school downloaded the copies on my computer. He had always touted how hard it was, just as other P90X’ers have. I went home that night and watched the Chest and Back video. I didn’t even get up out of bed to try any of the movements. I was too spent from my WOD that day.

….And,  so there the programs sat on my desktop for two months.

Why did they sit there for two months? Well, partly because I was busy, and because I’d rather do CrossFit. Mostly, because I couldn’t bring myself to watch that tool-of-a-guy (I don’t even know his name) do the workouts. For some reason, he counts down, “Five and four and three and two and….” He never says, “One!” Why? I don’t know. But it really bugs me. He reminds me of an 80’s aerobics instructor. That’s exactly how they used to count down. I like to hear 3,2,1…Go! It’s much more aggressive.  You feel like you’re really about to do something.

Regardless of the guy that can’t count down to “One,” for my August experience, I tried the Ab Ripper video. I heard it was really hard. I did it one afternoon when it was 104 degrees outside and no one showed up for the 5pm CrossFit class. So, in our little air-conditioned kids room, I turned on Ab Ripper, laid out a blanket and was ready to “Bring It!” for 15 minutes.

What was it like? Well, I can honestly say it was tough, but I can honestly say I was bored. All that targeted ab work is not easy. We did 25 reps of V-Ups, bicycles, etc.. Typical ab stuff we’ve done for cool downs at CrossFit. I felt the burn but I barely broke out a sweat and was not laid out on the floor afterwards. It was like, “Eh…there was some good ab stuff there but how boring would it be to watch the video again. I’d rather do “Nancy” and get my ab work and cardio done with OVHS and 400m runs all rolled into one. Incidentally, I found one good thing about that video: he said “One!”

So, what can I take away from this experience?

• Well, first of all there’s absolutely no way I can give an unbiased review of P90X because I am already a CrossFitter. CrossFit is much more fun and challenging because you never know what you’re gonna get. With P90X, you repeat the workouts in the DVDs. Boring. If I had a legit copy of the DVDs it would probably be collecting dust on my bookshelf along with my Billy Blank’s Tae Bo videos, which I probably only used two or three times.
• While the P90X intentions of “muscle confusion” are good, if you want real “muscle confusion,” just do CrossFit. You’re not gonna be popping in the same DVDs over and over again for 90 days. CrossFit is true muscle confusion.
• It’s probably unfair that I watched one video and only did Ab Ripper. I should probably do all of them. But, after scanning through what the other videos had to offer, I couldn’t picture myself doing lawnmowers. I think lawnmowers are only functional when you have to pull the cord on a lawnmower. Deadlifts, C&J and pull-ups on the other hand…extremely functional.
• It only works when you turn on the DVD. Once you turn it on, you really have to be ok with that tool-of-a-guy. The argument could be made that CrossFit only works if you show up at the box. True. We tell people that all the time (that’s why we make you commit by signing up for classes online). But, I think there’s an added social aspect to CrossFit that compels most people to show up and work hard just because the person next to them is giving it their all.
• While I think most of the movements in P90X aren’t as technical as say, a C&J or a snatch, working out to a DVD still leaves you to your own devices which can potentially cause you problems down the line. P90X scales movements and give options to the movements, but how do you know you are doing it right? More importantly, how do you know how to fix it? Nothing can replace a coach guiding you to good form resulting in safe and efficient movement.

While in my head I am thinking, “Just CrossFit, ditch P90X,” I can’t in good conscience say it out loud. Because in a society where obesity is mainstream, I think any form of exercise is good – even if you have to endure some guy who can’t count down to “One.”

I need a September challenge! I was contemplating pole dancing since there are now two studios in Corona that I know of. Maybe I’ll try Krav Maga first. Clint? Clint? Post to FB comments below any ideas, and if there is something you want to try this month, I might just try it with you!

Fish Oil and Vanilla Post WOD protein coming soon!

If you want to be competitive, you’ve got to be on top of your nutrition and your recovery.  Get your Fish Oil and Post WOD protein from SFH here at Proper! If you are always on the run, consider Perfect Blocks meal replacement.  Don’t get caught in a rush and resort to fast food. Visit their website to purchase and use coupon code: CFP11 for 10% off.

WOD

Tabata “Bottom to Bottom” Squat
Run 1 mile

CrossFit In Riverside, Norco, Chino, Chino Hills, Eastvale

Weight Training In Corona / Riverside / Chino Hills / Eastvale / Norco

Running Technique In Corona / Riverside / Chino Hills / Eastvale / Norco

Athletic Training in Corona / Riverside / Chino Hills / Eastvale / Norco

WOD 05.29.11

May 28, 2011 Articles, CrossFit WOD

Team work: Kim K., Mayra & Sara finishing up the Skyline WOD on 05.27.11

The Difference Between CrossFit Women and Globo Gym Women
By Carissa Batiller

Over the last two days, some of our newest female members have reminded me of how women who CrossFit are different from globo gym women. Just the other day, I overheard Kim K. and Mayra yelling to each other things like “last round,” “let’s do it under 10,” and finishing at the exact same time with all out effort. Then, the following day they were teamed up with Sara at the Skyline wod. The ladies really worked together, getting each other through 100 hang power cleans/1 mile run/75 hand power cleans/1 mile run/50 hang power cleans. They ran all the way up and all the way down nonstop, at a good pace.

I’m not sure what you’re experience is at the globo gym, but I’ve never seen anything like that myself. I had always felt a certain discomfort at the globo gym, especially at those “happy hour” times where all the ladies in their skimpy outfits and nicely done hair and nails pranced around the gym more interested in finding a date than breaking a sweat. I can also honestly say I never made any lady friends at the globo gym, even when I was in my twenties. All the ladies were too into themselves or too busy looking at themselves in the mirror to have a conversation. Everyone just sort of worked out on the machines on their own and ran the treadmill while reading a magazine or watching TV. There was no helping each other, no acknowledgement of each other. Even in the aerobics and kickboxing classes, there was really no opportunity to pat someone on the back for a good job. You did the hour-long class then left.

I love women who CrossFit because they don’t have perfect hair and make-up. In fact, we get ugly. We get sweaty. We have scars. Our hands are full of chalk and we aren’t afraid to throw ourselves down on the dirty concrete for burpees. We lift heavy $%!@! And, are probably the only type of women that talk about gaining weight rather than losing it – all to be able to lift even heavier $%!@! We yell at each other during the wod and pat each other on the back for killin’ it. We’ll look each other up and down–not to criticize–but to give each other tips on technique. When we run, we try to outrun each other and encourage each other to go faster at the same time. And, at the end of the class, we talk about anything and everything — our insecurities, accomplishments, our kids, work, and the foods we cook at home.

CrossFit women are a different breed. We step outside our comfort zone, embrace the suck just like the boys. We’re strong, unafraid. And most of all, we are a team working together to be the most awesome support system any woman would be lucky to have. Thanks Kim K., Mayra and Sara for reminding me of what makes CrossFit women special!

Team Nick R., Clint, Rog & Nick L. having too much fun with the buddy carry at Skyline this Saturday.

Rich gettin' carried downhill by Sam and Scott L.

What the heck are they all lookin’ and yellin’ at? Friend us on Facebook. Click here.

ANNOUNCEMENTS:

Camp Pendleton Mud Run

A last minute spot on our team for the Camp Pendleton Mud Run opened up. This is a once in a lifetime opportunity as it is really tough to register for this event. It sells out every year on New Year’s day. You literally have to register right after midnight. You don’t have to be a great runner to do this. I’m not. It’s just one of those bucket list things…

If interested, let us know and we will connect you with Jenn H. for payment. It’s $58.

To Team A &B members that already registered: they have not mailed me our race numbers, probably because we had the outstanding team member that cancelled and never signed the online waiver. I sent out an email to find out if anything will be mailed to us but have not received a response. I think we will just show up for the run and have to pick up race numbers there. Make sure print out any receipts, etc. and bring it with you just in case.

“Annie” Challenge:

50-40-30-20-10 Double unders & sit-ups

Get to know the infamous “Girls” of CrossFit!
We are kicking off on June 1st with “Annie.”

What do you have to do?
You have June 1st-5th to come in and get a benchmark Annie. Practice the movements throughout the month. We will end the challenge on June 26 at 5pm with an Annie challenge and a paleo-zone potluck! Make your favorite paleo dish and share!

Scaled: If you can’t do double unders, you will double your singles. However, if you complete the challenge with double-unders, you will get a free shirt! So, work on those double unders!

Rx’d: Most improved time wins a t-shirt! (And no sandbagging the beginning benchmark!)

WOD:

Tabata Hollow Rocks
10 Minute Handstand Work

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

CrossFit In Riverside, Norco, Chino, Chino Hills, Eastvale

Weight Training In Corona / Riverside / Chino Hills /o Eastvale / Norco

WOD 05.20.11

May 19, 2011 Articles, CrossFit WOD

“Stop that negativity! It’s supposed to be hard. If it were easy then everyone would be doing it.” – quote from Liz P., one of my nursing instructors. It was her response to me when I was questioning whether or not I passed the final because of the level of difficulty. Her response reminded me of CrossFit and how special we are

ANNOUNCEMENTS:

PARK WOD SATURDAY 9 A.M.

615 Richey
Corona, CA

We have a spot open on our team for the Camp Pendleton Mud Run on Sunday, June 5. If you would like to take the spot it’s $58. Camp Pendleton Mud Run is a 10k with obstacles, including a portion where you go through some kind of river. You don’t have to be a “good” runner. Post to comments if you want the spot.

FISH OIL IS BACK IN STOCK. 35$

The Greatest Adaptation to CrossFit
Written By Carissa Batiller

One of my favorite Greg Glassman quotes is, “The greatest adaptation to CrossFit takes place between the ears.” To me, this means that not only does CrossFit build strong bodies, it builds strong minds. The result of the work we put into every WOD transcends the box into our everyday lives. In essence, it helps us push through hard times, it keeps us striving for more, it keeps us living our lives with empathy for others and integrity within ourselves.

As some of you know, I just took my last final of my nursing program. And, as most of you probably don’t know unless you’re already a nurse or a nursing student, it’s a rough ride. Think of nursing school as doing Murph every single day for two years with only about 5-6 hours of sleep every night. I DO NOT EXAGGERATE. That is nursing school. Much, much tougher than getting a Communications degree from UCLA, and from what I was told by a fellow classmate – tougher than a microbiology degree from UC Berkley.

So, what got me through it aside from having such an awesome, understanding husband and family? Well, CrossFit of course! There were many times when I just wanted to quit. And, I didn’t because it would’ve been like quitting a WOD. We’re not “Crossquitters!” And, not only did CrossFit prevent me from leaving the program, it also gave me the mental fortitude to push forward no matter who or what was in the way.

These last 9 weeks were especially tough because of an instructor who writes crazy-ass test questions where every frickin’ possible choice is a possible answer. I nicknamed her “Fran.” She’s so tough that the entire class failed one of her exams.  I probably had the lowest score. But, every time I became discouraged and thought about how poorly I did and how unsure I was of my capabilities, I just kept thinking, “I’m NOT gonna let her beat me.” And, I didn’t. I ended up missing only 11 questions on the final, pulling my grade up to a B.

Here’s a question for all of you: has that adaptation between the ears happened for you? If so, what happened? Post to comments.

Pictures from the Endurance Class. Nice posing! Who knew running had a technique to it? I didnt..

WOD

For Time:
3 Rounds
400m Run
10 Hang Power Cleans, 135#
15 Toes To Bar
20 Pushups

CrossFit In Riverside, Norco, Chino, Chino Hills, Eastvale

Weight Training In Corona / Riverside / Chino Hills / Eastvale / Norco

WOD 05.01.11

May 1, 2011 Articles

“A half-baked idea is okay as long as it’s in the oven.”  ~Author Unknown

Proper Paleo Challenge: Day 1. This is the hardest day! Lets get it started and on track for the next weeks to come! If you haven’t already, send me a photo (Front & Profile) of yourself for the Before & After Picture.

12 Experiences for 2011: April
By Carissa Batiller

Despite my busy schedule, I was able to sneak an experience in on the last day of April. Jesse, Christian and I went to the driving range with Rog. It was the first time ever for Jesse and Christian on the driving range, and for me, the second. The last time I was on a range was over 15 years ago, and really, it was just to watch.

I have always wondered what the fascination was with golf. Frankly, it looks boring. If you have to be quiet whenever the golfer is getting ready to do his thing, then it probably really isn’t that exciting and most likely not even a sport. It’s nothing like CrossFit, right? Golfers don’t necessarily have to be in tip-top shape, and if my 77 year-old father-in-law can do it then it can’t be that difficult…so I thought.

OK, I have to frickin’ eat my words. It’s a lot like CrossFit–less the grunting and sweating. It gets you in your head much like how CrossFit does. Jesse summed it up in four words, “It’s like the snatch.” In the snatch, you’re trying to replicate with perfection the same exact movement time and time again. The bar has to travel a straight path from ground to overhead. It takes a lot of technique & practice. It’s all about precision and accuracy. Golf is exactly the same. You gotta hit a little ball at the same spot with the same swing again and again. Urghhh!!! And yes, that feeling of “urgghhh!!!” whenever you hit it wrong is the addicting part because you just wanna get it right.

I’m definitely gonna hit the driving range again. And, if any of you guys decide to join us, I have one request: please remind me to wear my glasses. I’d like to actually see my target next time

Here’s Rog coaching the coach. Turns out, Christian has a pretty darn good swing for a first-timer. Thank you Rog for a wonderful early Saturday morning quick tutorial! We are so fortunate to have you as a member.

WOD

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

Austin Malleolo 16:30, Chad Wittman 16:43.

WOD 04.15.11

Apr 14, 2011 Articles, CrossFit WOD

“I find that a great part of the information I have was acquired by looking up something and finding something else on the way.”  ~Franklin P. Adams

Fight Gone Bad Demo & Explanation [wmv][mov] » Mar 19 08
Fight Gone Bad [rvmb]
Fight Gone Bad, CrossFit Trinity [wmv][mov] » Dec 1 08
Fight Gone Bad, Sonz Jupiter Cert 07 [wmv][mov] » Jul 21 07
Fight Gone Bad Task Priority, Jimi vs Josh (CFJ Preview) [wmv][mov] » Apr 11 09

Jeff B. spinning hisjump rope.

Twelve Experiences for 2011
Written by Carissa Batiller

March: Mountain Biking
After not being able to take the brand new bike out in March due to rainy weather and weekends of studying for exams, I finally got to ride the mountain bike last Sunday with Scott B, Cynthia and the family.

Just from one day of riding, I have to say it’s a whole new level of challenge and potential addiction.  The “unknown and unknowable” quality of mountain biking is a wonderful test of CrossFit both physically and mentally. Despite it being a relatively easy trail, there were uphills and downhills, bushes and trees to avoid, patches of sand and water, ruts in the dirt, rocks and other people in the way. So, lots of things to worry about like falling off a cliff or cracking your head on rock. Needless to say, it was mental for me.

But, that’s the fun part! It’s a series of little mental obstacle and it’s addicting. I felt a sense of accomplishment whenever I managed to pedal up a short steep hill, and felt disappointment when I had to jump off the bike because I quite couldn’t make it. It’s like that feeling you get when you’re at the top part of the jerk and all you need is two inches to lock out those elbows, but you can’t and you have to dump the bar. You just yell to yourself, “@#%!” and think about getting it next time.

Physically, there were times where it got a little tough, but I was surprised at my recovery. Two days post ride, and the only soreness I feel is on my butt from not having appropriate bike shorts. Don’t get me wrong, I felt the burn on my hamstrings and the breathing got a little tough climbing some hills.  But, I had a good bike with gears and suspension, so I made it through. I guess that’s what’s different with CrossFit. You can’t really buy a tricked out barbell to “help” you through tough wods. In CrossFit it’s all about you and what you’ve got in your guts. It’s a pure test of fitness.

Overall, it was a good ride — a beautiful day to spend outside in nature with good friends and family. I shudder to think about the rides Scott B has gone on. But, I hope to one day accomplish a quarter of what he’s done.

Proper Lifestyle Challenge: We are approaching the half-year mark and before you know it, summer will come and go. Don’t let this year go by without trying something new! As a CrossFitter, you now have like-minded friends that are not timid about testing their fitness. Get on a bike, learn how to surf, or do your first 5k! Remember, CrossFit is not always about competition. It’s about taking a chance, having fun and saying, “@#%! Yeah, I did that!

WOD

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Substitute Bench Press for pushups if needed. If you can’t do pull-ups substitute strict pull-ups with a band. Ideally rest 2 minutes between rounds.

WOD 03.15.11

Mar 14, 2011 Articles, CrossFit WOD

“Just don’t give up on trying to do what you really want to do. Where there is love and inspiration, I don’t think you can go wrong.” - Ella Fitzgerald

Christian never missing a handstand photo opportunity.

“CrossFit Proper’s Story”
Written by Carissa Batiller

I was going to leave a long comment on yesterday’s post since it brought a tear to my eye. LOL. There would not be enough space in the comment box. Here it goes:

Most of our members today probably don’t know that the box you guys love so much would not be here if it weren’t for Christian.

We started CrossFitting three years ago this month. We needed to find “something” for Christian since he was no longer wrestling because we had him transferred from one high school to another. We signed up with Canyon CrossFit back when they were still in their garage.

He was only sixteen and he fell in love with it from day 1. He couldn’t wait to go back for day 2, day 3, etc.. Not even 3 months into it, he asked if he could get certified. So, we sent him. He was only 16 and probably the youngest person there. He was trained by Spealler, Dutch Lowry, Jolie Gentry and Dave Castro! Before cert, he was on main site daily, read the journal and watched videos. When he came back from cert, his notebook was filled with notes! It was surprising to us since he’d never been that engaged, ever.

After cert the passion grew even more. He started training family, then friends. I think I was his main guinea pig. He taught me how to do ball cleans properly…over and over again. My very first Fran was with Christian…just the two of us. It was a good mother-son bonding day.

Around December of that same year he said that he wanted to get affiliated. He wanted to train people. Jesse told him if he wanted it to happen, he needed to make it happen on his own. So, Christian wrote an essay, sent in the application and got approved! Oh crap.

At first I wondered if this was a good thing. He’s so young. Why would, and why should anyone listen to him? Why do people listen to other people anyway?

Because they are inspiring.

I quickly realized that inspiration knows no age. It doesn’t matter if you’re 16 or 66. Live a positive life. Walk the walk. Don’t talk the talk. Be honest. Learn – from anyone and everyone. Have passion. Give respect. Earn respect. We believe that Christian tries his best to live that way. (And, whenever he doesn’t, Jesse is there to set him straight.)

People who don’t get that will go somewhere else. They have blinders on. They don’t get past their own prejudices. And, that’s ok. Because it’s the people that “get it” – the people that are open to learn, the ones that understand the give and take of respect regardless of age, size, shape, gender, ability – that will truly “get” what CrossFit is all about…like you guys!

So, that is the story of how your box came to be. He started it from pure passion. You guys keep it going by inspiring him in return. He feeds off of your hard work and constant improvement, so keep it up!

MAIN SITE REST DAY.

CrossFit in Corona, Riverside, Norco, Chino, Chino Hills, Eastvale

Weight Training In Coronmarka / Riverside / Chino Hills / Eastvale / Norco

WOD 03.08.11

Mar 7, 2011 Articles, CrossFit WOD

“Nothing is a waste of time if you use the experience wisely.”  ~Auguste Rodin

Announcements: The liquid gold is back in stock. (AKA Fish oil) 35$!

We are also selling jump ropes for you guys and gals. 15$. Buy one so you can customize it to your specific length! It is important! There are 6 left for sale!

Anyone interested in competing in the CrossFit Open? Talk to Christian. It starts March 15th and we will be heading to CrossFit Rxd in Placentia to throwdown with other gyms and athletes. Let me know ASAP.

12 Experiences for 2011: February

Written By Carissa Batiller

This one’s a little late. I got sick and well you know…gotta study.

I finally made it to a Zumba class. Wow. It took me back to the 80’s. If you’ve never been before, it’s like Jane Fonda meets Shakira. If you guys are too young to know who Jane Fonda is, google her.

First of all, I’ll preface this blog by admitting this is only one hour’s experience, and it is only an opinion. Zumba was on the list of things to do this year because I wanted to explore what all the excitement was about. So, what did I learn from the experience?

• It takes a lot of guts to shake your butt AND watch yourself in the mirror doing it.
• I can appreciate why women are so crazy about it. I think it gives you an hour of expression, and hour to feel that you’re pretty damn hot even though you’re really not.
• My fitness is way up there. It was like an hour long warm-up. One hour of work and I didn’t even have to take off  my sweatshirt.
• Anything new is awkward. As I tried to shake my boodie and do all those salsa Shakira-ish moves, I started to think about how overwhelming it is for anyone new to CrossFit. It was a good reminder of how it feels to be a beginner.
• It’s not empowering like CrossFit is. Somehow hitting a PR on deadlift is more exciting than hitting a pose.
• It’s a routine. This is why I never stuck with aerobics and all the other stuff I’ve tried over the years. After you finally get the hang of the movement and what’s coming next, you kinda’ know what’s coming next…and your body does too. Although…I actually would not mind taking classes for a while to see if my moves will improve. But, I’d rather use the hour for CrossFit.
• It’s better than nothing. While I wish everyone would CrossFit, Zumba is better than nothing. At least these ladies are out there getting their heart rates up.
• Everyone has their “thing.” What one does for fitness is very individualized. It’s like religion. Be and let be as long as the outcome is positive.
• Just as I always wondered what could possibly be enjoyable about Zumba, I’m sure non-CrossFitters probably look at us and wonder “what kind of craziness is that?” “How can that be fun?”
• I can’t do other things without thinking about the people at our box. As I was shakin’ this and shakin’ that, bored out of my mind and feeling ridiculous all at once, the only thing that saved me was imagining Christian, Jesse, Rich, Nico, Mike and Scott B shakin’ it right next to me.
• Finally…I understand why that annoying Americano song played so much on the radio. It’s Zumba’s fault.

 So, the conclusion is:  It was more awkward than hard, and it was not my cup of tea. March’s month’s adventure will be much more interesting once I finally get on my mountain bike.

Meanwhile, here’s a cool video of Christian’s near death experience:

WOD

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

CrossFit in Corona, Riverside, Norco, Chino, Chino Hills, Eastvale

Weight Training In Corona / Riverside / Chino Hills / Eastvale / Norco

WOD 02.21.10

Feb 19, 2011 Articles, CrossFit WOD

“When we come together to play and be we are truly ourselves. When we are truly ourselves it is wonderful and when we act collectively in that wonder we do transformative work for our community and our world.” – Brad Colby

Saturday morning class "playing" outside for warm-up.

The Effects of Immobility: In other words, get off your butt and play!
By Carissa Batiller

I’m currently in my pediatric rotation of nursing school, and as part of the program we observe developmental screenings provided by the County of Orange.

I got to observe a PT/OT evaluation of a 7 month old boy. He was referred by his pediatrician because at 7 months he’s not able to sit without falling forward. Typically, at this age, an infant should be able to sit while supporting himself with both hands. He was also not able to support himself on his elbows, arms or hands while laying on his tummy (very, very dangerous if he ever ends up in this position for a long time and can’t turn over. Just think… SIDS). He couldn’t turn from tummy to back and could barely turn from back to side. Another sad observation was that he didn’t really respond to his name. I held him and tried to play with him but he didn’t respond with a smile, a cry, nothing. In addition, his mother said that she was concerned about his breathing as he appeared to have very labored breathing at times. He always seemed sick.

I felt sad for the poor kid. Through the course of the screening, we discovered that both mom and dad worked all day. Baby was being “cared for” by an aunt who puts him in a crib supine all day while she goes about her business. Auntie doesn’t really play with him; there are no other kids in the home to stimulate him.

The team of evaluators that day, PT/OT, speech/hearing therapists and behavioral therapists all concluded that the problem was that he was not getting enough stimulation and play time. His back muscles were not developing strength because he was always laying down. He needed more tummy time to strengthen his back (supermans are good!). To top it all off, he is not responding to his name because no one, other than his mother, really calls for him. And because he gets no play time, no stimulation, no exercise, he is probably developing respiratory issues. In short, if you don’t use it, you will lose it. If you don’t move, stuff starts to pool.

Fast forward twenty years from now, maybe even 10 years. Can you imagine the kind of life this kid will have? Imagine the medical problems. Imagine the quality of life, or should I say, lack thereof.

I tell this story not because I want to make you all feel sad or even mad at the caregiver or parents (Believe me, mom had a such a guilt-ridden look on her face. I felt for her. After all, babies don’t come with instruction manuals.) I tell it because it points out the effects of immobility. If you don’t move, if you don’t get stimulation, if you don’t play, you will end up with all sorts of physical and probably emotional problems.

If you don’t believe me, I’ll be a good student and reference our text. Here’s a short list of primary and secondary effects of immobility from the Essentials of Pediatric Nursing (Hockenberry & Wilson, 2009):

• Muscular System: decreased muscle strength, tone and endurance; disuse atrophy and loss of muscle mass, loss of joint moblity, weak back muscles and abdominal muscles
• Skeletal system: osteoporosis, hypercalcemia, negative calcium balance
• Metabolism: decreased metabolic rate, negative nitrogen balance, decreased production of stess hormones, decreased physical and emotional coping capacity! (yesss! there’s a reason why couch potatoes are so grumpy)
• Respiratory system: decreased need for O2, decreased chest expansion, poor abdominal tone and distension, mechanical or biochemical secretion retention, loss of respiratory muscle strength
• Cardiovascular system: decreased efficiency of orthostatic neurovascular reflexes (aka inability for body to adapt to position changes), venous stasis and dependent edema
• Gastrointestinal system: distention caused by poor ab muscle tone, gravitation effect on feces through ascending colon, weakened smooth muscle tone causing constipation, decreased appetite
• Urinary system: retention, renal calculi (stones)
• Integumentary system: decreased circulation and pressure leading to tissue injury and decreased healing capacity

When I blog, sometimes I feel like I’m preaching to the choir. You all know this stuff, this is why you CrossFit. But then again, I guess I like sharing so that you can share these stories with co-workers, friends and family that haven’t yet “seen the light.” It’s a story for you to tell the kids and teens in your life to get off the couch and stop playing video games. Go out and play! Throw a ball! Ride a bike! CrossFit!

As a future nurse (knock on wood), we are taught that one of our primary roles is to educate. So, there you have it. A new story, and hopefully, a bit of new knowledge for the day. Now, go forth and make the people around you healthy!

Today’s WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).

CrossFit in Corona, Riverside, Norco, Chino, Chino Hills, Eastvale

WOD 02.15.11

Feb 15, 2011 Articles, CrossFit WOD

A beef kabob plate from The Mediterrnean Kitchen. Double greek salad, no rice please. Info on location is in previous post. Eat at this place. Let's make sure it sticks around for a long, long time. It's probably the healthiest place to eat in Corona.

“Is fitness only real when it is shared?”
by Carissa Batiller

When the 5k came up last week, I had to do it on my own because of my school schedule. I took off on my run. I felt strong and thought I was making good time. When I got to my finish point, I looked at my watch and it took me 42 minutes! Whaaatttt???? I was upset. I’m more than 100% sure that the last time I ran that route, it took me 26 minutes because I was chasing Christian, and I ran it with a handful of members that were well in the 25-28 min range.

My disappointment made me think about a really good film called “Into the Wild.” If you haven’t already seen it, it’s a must see. It’s a true story about this guy who was unhappy with life in general and didn’t get along with his parents too well. He travelled all over the country. He made friends, but none he would acknowledge bonding with for too long. He was on a quest to experience things on his own. He thought he was happy that way. To make a long story short, he ended up in the Alaskan wilderness, isolated and trapped. As he was dying he wrote, “Happiness is only real when it is shared.”

That quote stuck with me. I started to think as I walked back to my car with disappointment, “Is fitness only real when it is shared?” Do I always need someone to try and catch and someone on my heels pushing me to run faster? Where’s my inner motivation, my inner intensity, my inner Nico? Well, before I could really spiral into the negativity, I concluded that so what if the answer is “yes.” I’m better for it regardless of that day’s 5k result.

I think we perform a whole heck of a lot better when we are working-out side by side the way we do in CrossFit. The spirit of competition raises intensity, the intensity raises our fitness. And, if you subscribe to the CrossFit philosophy – fitness is wellness.

Although my time wasn’t the greatest, all that “sharing of fitness” prior to that day – the pushing and feeding off from others in the box is what made me feel good on that lonely run. It’s what makes me feel good at 41. It’s why I eat right. It’s why I heal faster, get sick less. It’s why for one lonely day – just one day — it was okay to have run a 42 min 5k.

Today’s WOD

We’re doing Cynthia’s Bday WOD a little early. You know what that means…it’s gotta have a row in it

CrossFit in Corona, Norco, Riverside, Chino, Chino Hills

WOD 02.14.11

Feb 13, 2011 Articles, CrossFit WOD

Happy Valentines Day!

A Fresh Pair of Eyes…or two…or three…
By Carissa Batiller 

This Saturday we had an informal ladies’ snatch session (yes…Christian and Steve were there, but I won’t even comment on that. LOL). We invited Charisse and a couple of her fabulous trainer friends from UCLA’s Wooden Center, Erin and Cheryl, to give us some instruction. Erin teaches barbell classes and was a former oly lifting competitor. Cheryl is a fitness leadership student training to be a trainer and Charisse’s assistant in her Intense Functional Training classes. Cheryl has the privilege of working out at Jason Kalipha’s CrossFit Santa Clara whenever she is home from school. Charisse, if you don’t already know, is Christian’s sister, our daughter. She coaches and has to manage large groups of athletes (sometimes 30-50 per class), and has seen “many-a-funky- things” in movement. 

We invited them to be a fresh pair of eyes, not that we feel that our coaching is lacking (read Mike’s blog about his cert experience), but we truly believe in sharing, getting various opinions, cues, instructions etc. As coaches, there is no room for ego, only improvement. I’m sure you’ve heard more than once at our box one of the coaches saying something similar to, “I might tell you over and over again how to do a pull-up, but you might not get it at all. Then, one day one of the other coaches walks by and gives you a simple cue that turns the light bulb on and you get that first kip.” Well, we just extended that idea by inviting coaches outside of our box.

We truly believe that coaching is not about the coach, it’s about the athlete. Everyone learns in different ways, and each coach has his/her own style. Everyone “hears” instruction differently. We filter what we hear and say, through our experiences and what we already know. And, sometimes the needed instruction is not even verbal, but tactile or visual.

Overall, it was a successful day. Charisse made one tiny correction to Cynthia’s knees that made a huge difference in her land position. After a series of drills and a new tactile cue against the wall, I am finally starting to figure out what to do with my hips in relation to the bar at pockets. And, to be quite honest, it was just a great visual to see Erin and Cheryl get under the bar so quickly. Talk about fast hips!

We hope to bring more of these informal sessions to you (guys too). Until then, we encourage you to be open to new instruction, new cues from the Proper coaches. You have a choice to take it or leave it, perhaps a choice to hear it in a different way. One thing is for sure: if you are open to it, it might just be the one thing that makes you better than yesterday. 

Shamless plug: We had beef and chicken kabobs w/greek salad and hummus from The Mediterranean Kitchen. DELICIOUS! They are located at Ontario and Magnolia across from Santana Park at the Starbucks mall. Don’t feel like cooking? Get your Paleo on at The Mediterranean Kitchen! Just don’t get tempted by the baklava and flat bread.

Today’s WOD

Special Valentine’s Day WOD.

CrossFit in Corona, Norco, Chino, Chino Hills, Riverside

WOD 02.11.11

Feb 10, 2011 Articles, CrossFit WOD

“Obstacles are like wild animals.  They are cowards but they will bluff you if they can.  If they see you are afraid of them… they are liable to spring upon you; but if you look them squarely in the eye, they will slink out of sight.”  ~Orison Swett Marden

Very Important Schedule Announcements:

Saturday will be a park WOD. We will meet at 9:00 A.M. at Promenade Park. Same one as last time! Trust me it’ll be a different WOD! If you have any questions call or text Christian. (951) 316-3323

615 Richey Street Corona, Ca
M/W/F 5:30am class: please schedule online the night before by 10pm. If no one is signed up by 10pm, there will be no class. So, please make sure to sign up.

March 15: We are starting our next round of On-Ramp classes through the City of Corona T/Th at 7pm. It is a 6 week program/2x week and is an introductory class designed to gear people up to do mainsite WODs. As usual, it is scalable and intense as the person makes it. So, if you have friends/family that always wanted to try CrossFit but were always afraid, this is a good class to take. Visit the City of Corona Parks and Recreation website for details.

SAVE THE DATE!

We got the inside scoop from Ashley, our very own City of Corona insider…
Mud Run in Corona. June 4. Save the Date! Details to come.

Proper Lifestyle Dare: It’s Friday, lets have some fun. Wherever you are when you read this, knock out 13 burpees FOR TIME. Post Time to Comments.

Level 1 Cert Experience
By Mike Breyer

I am a little bit of a nerd so of course I had to be the first one to arrive at CrossFit Overload. I was a little concerned because being Super Bowl weekend I didn’t expect elite level trainers to want to be away from friends and family. I was pleasantly surprised when the first person I saw was Josh Everett, the original King Kong (Click here to watch video) . Looking around I saw a couple of trainers I didn’t recognize and then on the other side of the gym a short guy wearing a beanie; got a little closer and was super excited to see Chris Spealler. If I could’ve asked for any two people to train me at my cert, I would’ve chosen these two incredible athletes. Of course I was like a giddy little school girl, texting Katie and Christian, doing my best to not look like a total dork. The entire weekend was incredible; lots of lectures and technical instruction, with a couple of workouts thrown in to spice things up. Although I learned a ton, the most important lessons to me were the ones that reinforced ideas I already knew were important, but having some of the fittest individuals on the planet stress key points sent me home thinking.

• Flexibility is King – when you are talking quality movement, whether it be a simple air squat or a push jerk, being able to put your body in its designed positions is critical. I can’t tell you how many times the trainers talked about the importance of mobility work.
• Nutrition, Nutrition, Nutrition – There is a CrossFit pyramid that starts at the bottom with nutrition, going to metabolic conditioning, gymnastics, weightlifting and throwing, and ending at the top with sports. The premise is that everything at the top will falter if the level below it isn’t strong. A pretty basic idea about the importance of building a strong foundation. Everyone at CrossFit Proper works their butt off each and every time they come into the gym for a number of reasons. Whatever the reason, I am guessing part of it is that you feel better and more capable because of the work you put in. We calculate our weights, are critical of our movements, push to the point of collapse, log our workouts, and do any number of things to make sure we are getting “better” but are we as diligent about not only what we put in our bodies but how much if it we consume. I for one am going to give the Zone a try for the simple reason that I think I need to reprogram my idea of what my body needs to perform better. I love food, all kinds of food, especially the really crappy for you but oh so tasty food. I know though that I don’t feel good after I eat that stuff, and I want to know how good I can feel and perform. Anybody that wants to give Zone a 30 day try with me, I think it will be worth it.

The most important thing I walked away thinking though is that CrossFit Proper is an absolutely amazing place. I stood in the middle of CrossFit Overload, which is a phenomenal facility, and I just kept thinking that I couldn’t imagine being anywhere else but Proper. I already knew that Proper was special, but this weekend confirmed a few things. The most important was that we just do things the right way. The focus on form but the push to be intense through workouts is preached throughout the cert by every single trainer. I didn’t have any movements or positions criticized because I had already been coached by our amazing trainers on the right way to do things. It is honestly hard to describe how familiar everything felt during both the classroom lectures and the practical application portions to what we all see and hear every day. I am sitting listening to the best of the best CrossFit has to offer and they are teaching using the same coaching points and stressing the same things we’ve heard a hundred times at Proper. I know there are some incredible gyms around, but CrossFit Proper is that special combination of great trainers and a group of people committed to making themselves and everyone around them better.

Thanks Mike!

WOD

Main site Rest day.

CrossFit in Corona / Norco / Eastvale / Chino / Chino Hills / Riverside

WOD 02.04.11

Feb 4, 2011 Articles, CrossFit WOD

ANNOUNCEMENTS:

The parking lot will be paved this weekend. The box is closed Sat/Sun. We will have a park WOD at Promenade Park at 9am on Saturday only. Here are the directions, and call Christian or Carissa if you get lost.

View Larger Map

“Life As Usual”
Written by Carissa Batiller

So, it’s 6 days post competition, and a couple of competitors decided to take a week off from CrossFit. Taking time off is good. Your body needs rest, especially if you haven’t given it a good long one in a while.

I decided it was due right after competition when we all went to BJ’s. I had pizza and pizzookie. For some reason, I didn’t order a soda, a shake or a float. Not sure why I didn’t go all the way with that. Anyway, to be honest, the feasting has gone on since then. I’ve had everything from fried chicken to donuts to girl scout cookies (almost every color box). Oh, and I also have not worked out since competition.

Around Day 3, I started getting impatient, but decided to continue on with the gluttony and laziness just to see how it feels both mentally and physically. And, to be quite honest, it’s killing me! Sure, the cookies are good while I’m eating them, but I REALLY feel like crap. Sometimes I can even feel the insulin being released by my liver. LOL. There’s an impending doom; a feeling of something is wrong, that I’ve been taken out of my routine.

As I sat at the dinner table last night downing some peanut butter cookies and milk, I realized that my “Life As Usual” has changed significantly. I’d say to most of the population, getting on a diet and working out is what you do for a small period of time. Maybe 8 weeks, maybe 12. Some people can last 6 months especially if they have a wedding to be a part of, or a vacation to go to. Immediately after they reach that magic weight, they stop all the good habits they developed and go back to “life as usual.”

But, I realized that’s not the case for me, nor I suspect for most of you CrossFitters. “Life as usual” to us IS eating properly and working out at least three-on-one-off. Anything but that is just weird.

And a nice video to enjoy:

Today’s WOD

Snatch balance 3-3-3-3-3

CrossFit in Corona / Norco / Eastvale / Chino / Chino Hills / Riverside.

Twelve Experiences for 2011

Dec 28, 2010 Articles, CrossFit WOD

Twelve Experiences for 2011
Written by Carissa Batiller

As 2010 ends, I think about the fact that my three-year “CrossFit Anniversary” is coming up in only a few short months. I think about how far I’ve come and how much further I could go. In truth though, as I turn 42 this coming year, I’m probably in the downward slope of my fitness. But, I really don’t care. Although I am preparing myself for times when my body will just say “no,” age will not stop me from what I am capable of doing — because not only has CrossFit changed my physical work capacity, it has changed my mind.

I’m more willing to live life, try new things or re-try old things that I wasn’t so good at in my pre-CrossFit life. Each WOD instills in me the thought that  “I can.” If I fail, it’s ok. Try again. Afterall, CrossFit is meant to elicit failure because that’s the only way you can grow. I always think back to junior high PE when we had to get over a stupid wall. I never made it over. In retrospect, I’m pretty sure that I didn’t get over it because my inner voice told me I couldn’t, and I was embarrassed to fail in front of a bunch kids. It haunts me to this day.

So, this coming year, in the spirit of CrossFit, I’ve decided to try at least one new thing or re-try something I was not so good at and blog about it each month. It’ll be fun: Twelve Experiences for 2011. What will be even more fun is if I could get a little help from my CrossFit family to try some things with me. I’m going to do a couple of yoga classes in January to see how it will affect my CrossFit or how CrossFit has made me stronger for it. We’ve already got a snowshoe 5k lined up for February. Some people have mentioned adult gymnastics classes, volleyball with Cynthia, batting cages with Vanessa, hitting the driving range with Rog…and if that stupid wall from junior high is still there, maybe a couple of you guys will want to take a trip with me to Rincon Jr. High in West Covina to help me get over it, literally.

If you guys have any ideas for the Twelve Experiences for 2011 post to comments what it is, what month, and if it’s something you can help set-up/coordinate. It can be something as simple and inexpensive as a long scenic hike, mountain biking, racquetball or tennis. Perhaps you’ve always wanted to try a tai-chi or krav maga class but were always hesitant to try it on your own. I’ll even try Zumba or PX-90. No kidding. The only thing I ask is that you don’t have me wear Shape-Ups for a month or incorporate the Shake Weight into a WOD. Again, No kidding.

Also, the Pendleton Mud Run (10k with obstacles, including a river crossing) registration opens on Jan 1. I’ve been trying to register for this for 3 years now. It always sells out in January. It will be on June 4 or 5. I would like to register as a 5-person team rather than do it as an individual. It’s $50 per person. I just need 4 additional bodies. Please keep in mind that I’m a slow runner. I will not be offended if you run ahead, rest and just wait for me close to the finish line. Post to comments by Thursday Dec 30 if interested, so we can attempt to register on Jan 1. Here’s more info: http://www.camppendletonraces.com/mud_sat.html

Oh, and check out this cool xmas card from HQ. We will have it in the lobby at the box so you can read what’s written on the whiteboard in the background. Funny stuff.

"How do you know that CrossFit has taken over the North Pole?"

"Santa is pulling the sleigh, and Mrs. Claus is kipping on reindeer antlers, but mostly, it's all the puking elves."

WOD

Main site rest day.

Two rounds for time of:
100 Double-unders
135 pound Overhead squat, 25 reps
25 Pull-ups
800m run

WOD 12.27.10

Dec 26, 2010 Articles, CrossFit WOD

“People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas” - Unknown

We hope everyone had a wonderful Christmas, now it’s time to get back into the box and burn off those extra calories you gained!

Please note that on New Year’s Eve we will only have a 9:30am class. 5:30am and all evening classes are closed. All regularly scheduled classes Monday-Thursday are open this week.

__________________________________________________________________________________________________________

“People Will Die for Points”

We are now a few months into our Mechanics/Consistency/Intensity/Elite point system, and something wonderful happened during a class this month…Billy got his double unders!

Here’s what happened:

The WOD was Filthy Fifties and Billy chose to do Consistency for 2 points. We scaled it to 35 reps per element and modified only the box height to a minimum of 18″ box jumps (no step-ups) for those still working on their fears of the 24″ box. As usual, you are allowed to scale up any element you can do at the next level. So, Billy jumped the 24″ box. The weights remained the same with 45# push-press and 1 pood kb swing for men. The double-unders were required for the two points.

Billy went through the entire list of elements, completing each one as prescribed at Consistency(Incidentally, his knees to elbows are beautiful. They were not knees to triceps.). Then, came the jumps. He did 70 singles! That knocked him down to Mechanics for 1 point. I didn’t break the news to him. I just put his point up on the results board. I then walked over to him and asked him if he’d been working on getting double-unders. He said that he has been able to get 2-3 in a row and that he could do them but his time would not be good. Basically, he doesn’t do them in WODs. I encouraged him to do the double-unders and to not worry so much about the time. The only way to be consistent at double unders (as well as any other movement) is to do them in a WOD.

We were then socializing post-wod when he looked on the board and saw that he only got 1 point. He questioned it and said that he should get credit for the 24″ box jumps he completed (Consistency required only 18″). We told him he didn’t complete Consistency as prescribed with double-unders. He began to argue but quickly realized that the only way to get the 2 points was to complete the double-unders. He said, “I don’t care about the time, I just want my two points!” Luckily, we left the clock running. He picked up the jump rope and completed 35 double-unders to earn his 2 points! He even did the last 5 unbroken!

Billy took one big step towards improvement that morning with the help of the points system. Coach Glassman was right: people will die for points.

GREAT JOB BILLY! No more single jumps in WODs for you! Who’s next? Rog…???

-Carissa

__________________________________________________________________________________________________________

WOD

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

CrossFit in Corona / Norco / Eastvale / Chino / Chino Hills / Riverside.

The Difference Between Scaling & Regressing

Sep 7, 2010 Articles, CrossFit WOD

There is a difference between scaling and regressing. Scaling = good! Regressing = bad! One makes you better for the long term, one doesn’t. Here are a couple of definitions from Merriam-Webster:

Scale:

2 : to rise in a graduated series

Regress:

2 : movement backward to a previous and especially worse or more primitive state or condition
3 : the act of reasoning backward

It can be pretty hard to distinguish the two, especially if you are in the middle of a WOD and the muscles are failing and your mind is just gone. You just want to get the WOD finished and you don’t want to be last. You do one of the two, but which? Here’s our two cents:

1. Start scaled to your particular level and, be realistic about it. Practice the mechanics, don’t worry about time or weight. You will get a good workout. If you don’t, tell your coach. He/she will do something about that…;-)

2. Whatever your level, give yourself a few months with that particular scaled WOD for practice. Everyone is different. Some will progress faster than others.

3. Slowly, gradually scale up (aka check your ego at the door). You’re doing this for life, not for a quick fix or bragging rights at the water cooler the next day.

4. When you accomplish a movement with decent technique hitting the standards of the movement (ie. you aren’t hurting your back, going chest-to-deck, getting the chin over bar, biggest clue: your coach says you have decent technique and we’ve moved you up a level), DO NOT REGRESS! If you regress to finish the WOD because you don’t want to be last, then you are only getting better at finding a shortcut to the end. Also, if you have to regress, then it was probably too much to begin with. Leading us to #5…

5. Be wise when reading what’s on the board. We guarantee, it’s always tougher than it seems.

6. Listen to the coaches. They are walking around and can see rounded backs, butt winks, arms that aren’t locked out, chins that aren’t getting over the bar, just funky looking stuff in general. If THEY have to scale you down, that is NOT regression.

7. Talk to your coaches. If you want to scale up, you have to be able to show phenomenal technique and meet the standards. That probably means you are blowing through WODs and look pretty while doing it.  If you need to scale down, say so. However, remember…there is a difference between regressing and scaling. Only you know in your heart which one you are doing.

-CrossFit Proper Coaching Team

WOD

Main site rest day. CrossFit Proper P.O.P. day: we will practice points of performance. Movement(s) and WOD TBA. Pick  a partner/judge for the WOD. Don’t count reps that don’t meet standards as defined by the coach.

CrossFit in Corona, CA

A woman’s place is in front of the barbell

Mar 19, 2010 Articles

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

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

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

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

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

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

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

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

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

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

-Carissa

CrossFt In Corona WOD 09.08.09

Sep 7, 2009 Articles

“Runners just do it – they run for the finish line even if someone else has reached it first.”  - Author Unknown

Reminder: If you guys and girls haven’t heard about the Nike Human Race, sign up now! Many of us are going to be running either a 5k or 10k it is your choice! Plus there is a concert, free goodies and you get a free T- Shirt! I know it starts at Midnight, but it is a really great experience for runners and people who hate to run like me!

The 9 am Labor Day crew. While everyone else is still sleeping, we were doing sandbag runs, pullups, pushups and of course squats. Great job everybody!

WOD

Main site rest day. Come in work on a skill, do the gym WOD or just come and hangout with some really cool people.

CrossFit is About Revelations

Jul 9, 2009 Articles

I thought I’d share my experience from the 10k WOD. We encourage you all to share your CrossFit experiences. If you have anything to share, just shoot as an email and we’ll post it as an article on this blog. Here it goes:

I just ran my 10k WOD the other day. It was a make-up WOD because I couldn’t do it the day that it came up on main site. I had considered skipping it altogether because I normally think of 10ks as something you do as an event. You know–you register, get a t-shirt as a reward, maybe a banana or an orange and bottled water afterwards for all your good efforts. If you’re lucky, you have friends and family rooting you on at the finish line. Well, despite the lack of rewards at the end, I decided I wasn’t going to skip it.

And, I was glad. I was glad because the long run gave me time to ponder on CrossFit and what it had done for me.

Revelation number one was immediate: As a CrossFitter, you learn to fight “the quitter” in you. You learn that just because you can skip something, you shouldn’t…especially if it’s good for you. You grow a “no excuses” attitude.

Revelation number two came up during the run. I live in a hilly area. Every time I’ve run the area, I’ve had to walk at least one light pole to light pole distance to give myself a break. I never had the mental toughness to make it up without stopping.

After the run, my son asked if I had walked the hill at any point. Funny thing is I had to stop and think about it. I didn’t. I really didn’t. It was as if it was natural. Like I’ve always run straight through. I thought, “So, why would you even ask if I walked?” That’s revelation number two: you forget about all the things that you couldn’t do before. You just are and always were a champion, a stud, a kick-ass athlete.

Revelation number three came up towards the end of the run, during the last 1.2 mile when my legs were starting to jello and the morning sun started to bake on my head. My mouth must’ve been wide open trying to catch some oxygen because I swallowed a fly. Yeah, gross. My eyes started to water and I started to gag and cough as I thought about that little fly tickling my throat, making it’s way to my stomach. I was on the verge of stopping off to the side and throwing up. But as every CrossFitter knows, every second counts. “I can’t stop now!” I had to change my mind about that gross little fly. And it had to be immediate or Pukie would’ve come for a visit, and embarrassingly, not as a reward for a well-accomplished WOD. So, I simply thought about that gross little fly as protein. “Hey, it’s actually something that can get me through this run,” I thought. And, in an instant, I miraculously felt better. Revelation number three: when faced with something negative just find it’s upside, because there always is one.

CrossFit is physically and mentally trying. It makes you face difficulties head-on because you have to make good time or get high AMRAP numbers. It sucks while you’re doing it. But afterwards you get to ponder on what you accomplished. Lessons are revealed, and the next day you are simply a stronger human being.

- Carissa Batiller