Technology & CrossFit

Jul 30, 2009 Uncategorized

I love my iPhone. I just downloaded the app which allows me to publish direct to WordPress. And, somehow it will also publish to Twitter.

Anyway, here’s a 4 block meal Christian had the other day. All from Trader Joes!

Meeting “Pukie”

Jul 30, 2009 Uncategorized

It’s official. First ever visit from “Pukie” came yesterday. Luckily it was mostly water. Charisse rowed her 8000m benchmark in 41:28. Not bad for someone who’s vertically challenged!

By the way, I can say that, I’m her mom and I’m also vertically challenged-Carissa

Charisse after the 8000m row

CrossFit Proper Updates

Jul 28, 2009 Uncategorized

We are currently revising our website. If things should appear a bit off, they probably are. Please bear with us as we revamp our website. We have just completed our transition from our garage gym to our box and now it’s time for a website overhaul. Please email info@crossfitproper.com if you have any questions. Thanks!

WOD 06.03.09

Jun 3, 2009 Uncategorized

“Nothing great was ever achieved without enthusiasm.” - Ralph Waldo Emerson

WOD

 For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Heres Buddy Lee showing off some jump rope skills! 

WOD 06.02.09

Jun 2, 2009 Uncategorized

“Don’t waste your life in doubts and fears: spend yourself on the work before you, well assured that the right performance of this hour’s duties will be the best preparation for the hours or ages that follow it.” –  Ralph Waldo Emerson

 Take a look at this article on CrossFit Invictus’s blog, she talks about adapting to your new lifestyle as a CrossFitter and taking a different perspective on everything. Even your clothes. Maybe It’s Not Your Jeans; It’s Your Perspective.

Warm Up

Review: OverHead Squat 

WOD

Overhead Squat

5-5-5-5-5 reps.

A little video for inspiration tomorrow!

WOD 06.1.09

Jun 1, 2009 Uncategorized

“There are two things to aim at in life; first to get what you want, and after that to enjoy it. Only the wisest of mankind has achieved the second.” - Logan Pearsall Smith

Great job everyone who has shown up at the gym and given it their all. Keep up the good work.

Warm Up

Skill: Dumbbell Split Clean and Dumbbell Snatch

WOD

“Erin”

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

New WOD! Erin will be a fun one.

WOD 05.31.09

May 31, 2009 Uncategorized

“Without sweat and toil no work is made perfect.” – Latin Proverb

Heres a little art from Vinnie. (The person is saying “Yay he’s  dead!”)  

WOD

Main site rest day! 

All CrossFitter’s rip their hands open after about the 100th pullup. Andy Petranek over at CrossFit LA shows us how to tape them up. Read.

WOD 05.30.09

May 30, 2009 Uncategorized

“There is no failure except in no longer trying.” - Elbert Hubbard

Todays WOD is at Caesar Chavez Elementary! 

WOD

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

WOD 05.29.09

May 29, 2009 Uncategorized

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine as children do. It’s not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others. “ – Coach Carter 

WOD

30 Muscle Ups for time.

if you cannot do the muscle-ups do 120 pull-ups and 120 dips.

WOD 05.28.09

May 28, 2009 Uncategorized

“Happy are those who dream dreams and are ready to pay the price to make them come true.” - Leon J. Suenes

Warm Up

 Row on Concept 2 – 15 big strokes – try to cover max distance
10 Push Ups 
12 Knees to Elbows 5-10 reps
100 Single Unders, 30 Double Unders (Now is the time to practice double unders. During Warm ups  and after the WOD’s are the best times.)

WOD

Thruster

1-1-1-1-1-1-1 reps

It’s everyones first time doing heavy thrusters! Lets get some! 

WOD 05.27.09

May 27, 2009 Uncategorized

“You don’t understand anything until you learn it more than one way.”  ~Marvin Minsky

After Barbara kicked everyones butt, heres a nice rest day for everyone! If you want to come in and work on some Oly .lfits or aynthing feel free.

Kim Malz: mom, cancer survivor, affiliate owner (CrossFit Persevere) and, now, 2009 CrossFit Games competitor. She went from 17th to 4th place on the final WOD at the Northeast Qualifiers through virtue of solid technique, phenomenal focus, and relentless pace. And now she’s headed to Aromas. Live strong, indeed.

WOD 05.26.09

May 26, 2009 Uncategorized

Vince's DL PR: 300lbs!

Aside from making you stronger, lifts are mentally empowering, especially for women. Ladies, don't be afraid to train the lifts.

112 lb soon-to-be 40 year-old, mom of two with deadlift PR: 206lbs! CrossFit is the Fountain of Youth.

GREAT 5K ON THE 25TH! EVERYONE MADE GREAT TIMES! Thanks to everyone for pushing and supporting each other to go faster.

Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one. ~Jane Howard

Warm-up:
Run 400m, CFWUx3.

WOD:
“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

WOD 05.25.09

May 25, 2009 Uncategorized

“The legacy of heroes is the memory of a great name and the inheritance of a great example.” - Benjamin Disraeli

*****We are meeting at Starbucks on Magnolia and Ontario for the run.*****

WOD

Run 5k

If this is your first 5k lets go out there and have some fun. People run at different paces and you aren’t expected to run an 18 minute 5k.  Like I have said before, you are expected to finish no matter what. Run, jog, walk or crawl to the end. Remember to breathe slow and move fast. 

Watch this video. If the guy at the end can run, so can you.

WOD 05.24.09

May 24, 2009 Uncategorized

“Exert your talents, and distinguish yourself, and don’t think of retiring from the world, until the world will be sorry that you retire.”- Samuel Johnson

WOD

“CrossFit Total”
Back squat, 1 rep 
Shoulder Press, 1 rep 
Deadlift, 1 rep

WOD 05/23/09

May 23, 2009 Uncategorized

“Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained.” -Marie Curie

Main site rest day! Rest up and come back for more the next day.

WOD 05.22.09

May 22, 2009 Uncategorized

“Once you say you’re going to settle for second, that’s what happens to you.” - John F. Kennedy 

WOD

“Michael”

Three rounds for time of:

Run 800 meters 
50 Back Extensions 
50 Sit-ups

WOD 05.21.09

May 21, 2009 Uncategorized

“Don’t fear failure so much that you refuse to try new things. The saddest summary of a life contains three descriptions: could have, might have, and should have.” - Anonymous

WOD

“Twins”

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

The clean! It looks so easy, yet there is so much to the movement. A good start position, shrug up, open your hips all the way and then drop straight down into a squat. Complicated? Definetely. All CrossFit movements are functional and that is the beauty of it. Have you found yourself in a position that uses what you learn at the gym and translates it to your everyday life? Check out this video.

WOD 5.20.09

May 20, 2009 Uncategorized

“Arriving at one goal is the starting point to another.” – John Dewey

WOD

Four Rounds For Time:

400m Run
50 Squats

WOD 05.19.09

May 19, 2009 Uncategorized

“Never discourage anyone…..who continually makes progress, no matter how slow.” - Plato

Main site rest day. Come in and do the gym WOD. You could also practice handstands or do some oly lifts.

We all have things we need to work towards. Some that are very basic, like the squat or things more advanced like muscle ups and handstand pushups. We all should be working towards something at the gym. Before the WOD’s feel free to ask about a movement or how to do it, the list is endlesss! There is always a progression towards any movement, and thats the beauty of CrossFit. Scalability is key. So keep that in mind next time you come in!

Here is a Butterfly kipping tutorial, as if the regular kipping pullup isn’t hard enough!

WOD 05.18.09

May 18, 2009 Uncategorized

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” - Coach Glassman

Warm up

200 Single Unders
Group Stretch
Review: GHD Situps and Back/Hip Extension

WOD

For time:

Row 500 meters
Body weight Bench press, 30 reps 
Row 1000 meters 
Body weight Bench press, 20 reps 
Row 2000 meters 
Body weight Bench press, 10 reps

Since we do not have a bench press, we will sub them with another excercise

The CrossFit dog, Paikea, chilling with Christian after doing Diane. Hard stuff!

WOD 05.17.09

May 17, 2009 Uncategorized

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports .  - Coach Greg Glassman, Crossfit Founder.

WOD

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Cool Down

20 Knees to Elbows

WOD 05.16.09

May 16, 2009 Uncategorized

“If what you’re working for really matters, you’ll give it all you’ve got.”  - Nido Qubein

Warm Up

200m Run
Skill: Hand Stand Pushups, Deadlift

WOD

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

WOD 05.14.09

May 14, 2009 Uncategorized

“When one door closes another door opens; but we often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.”- Alexander Graham Bell 

Warm Up

100m Sprints x 4

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

WOD 05.13.09

May 13, 2009 Uncategorized

“The future belongs to those who believe in the beauty of their dreams.”- Eleanor Roosevelt

Warm Up

200 Single Unders
Group Stretch
200m Run
Timed 400m Run

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

WOD 05.12.09

May 12, 2009 Uncategorized

“Sometimes we are limited more by attitude than by opportunities.”- Anonymous 

WOD

Power Clean 

1-1-1-1-1-1-1

Alt. WOD 

3 rounds for time of:

Run to park
20 Step Ups
12 Burpees

Cool Down

50 Sit Ups

We saw a screening of this over at UCR last night. It was so interesting and inspiring to see all those athletes leaving their hearts out there after not just one, but four WODS. So lets start hitting the workouts with some more intensity, keep in mind not to sacrifice form !!

WOD 05.11.09

May 11, 2009 Uncategorized

“The question is not whether we will die, but how we will live.”  - Joan Borysenko

Main site rest day and rest day at the gym. There will be a showing of the CrossFit movie at UCR tomorrow night. Come on down and check it out! Email us for questions.

Ever heard of those pedipaws? You know, the little tool for dogs to file their nails down? Well we found out it works to also file down your calluses from doing pullups.

WOD 05.10.09

May 10, 2009 Uncategorized

“All mothers are working mothers.”  - Author Unknown

Happy Mother’s Day! The quote goes to Kim, Carissa and Ros. The best kind of mom is a CrossFit Mom!

Warm Up

• CFWU x 3
• Skill: Back Squat

WOD

Back Squat

5-5-5-5-5

Scaled (or if you do not have the barbell and weights):

Tabata squats 8 rounds of 20 seconds of squats, 10 seconds off.
Make sure your “off” position is at the bottom in the squat position.

Cool Down

• 200m Sprint
• 200m Walk

WOD 05.09.09

May 9, 2009 Uncategorized

“Knowing is not enough; we must apply.Willing is not enough; we must do.” - Johann Wolfgang von Goethe 

WOD

The WOD today will be at Lincoln Park. 9:30!! See you there!

NorCal Regional Qualifier WOD

• Little Loop Farmers Walk
• 22 Dumbbell Thrusters
• Little Loop Farmers Walk
• 22 PullUps
• Big loop Run

Everyone’s effort today was great! Keep pushing each other and make each other better.

WOD 05.08.09

May 8, 2009 Uncategorized

“Nobody can make you feel inferior without your consent.”  - Eleanor Roosevelt

Warm Up

• 200m Run
• Group Stretches/ Mobility Drills
• CFWU x 3

WOD

“Grace”

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed 

Cool Down

50 Partner Medicine Ball Sit ups

Check this kid out! For people who cant do muscle ups and know how hard it is, this should be pretty amazing to see. 

WOD 05.06.09

May 6, 2009 Uncategorized

“About the only thing that comes to us without effort is old age.”  - Gloria Pitzer

Warm Up

Max Squats
Max Pushups
Skill: Push Jerk

WOD

Push Jerk
1-1-1-1-1-1-1 reps

Cool Down 

30 Second Planks x 4