WOD 09.03.10

Sep 2, 2010 CrossFit WOD

“If you don’t make mistakes, you’re not working on hard enough problems.  And that’s a big mistake.”  - F. Wikzek

Announcements: Don’t forget the 5:30 A.M. Classes on Mon., Wed., & Friday!

Do Your Homework! www.mobilityWOD.blogspot.com

Interesting excerpt from CrossFit West Santa Cruz

Warning: This may ramble a little bit.

CrossFit places high value on excellence.  In fact, more than a sub 2 Fran, a Games championship, or a big C & J, excellence, in the form of virtuosity, is the ultimate achievement in CrossFit.  Excellence extends across many boundaries.  Unlike a sub 2 Fran or a Games championship or a big C & J, excellence is not mainly a physical virtue. Oh, certainly it takes incredible will and discipline and other non-physical virtues to win the Games, but excellence truly transcends the physical.

Excellence is not easily pigeonholed.  What is it?  What defines it?  Is it the result that determines excellence, or is it something more?  Should there be an ease, a grace, a mastery, a virtuosity, associated with excellence?

In physical contests, like football or swimming, it is very tempting to look at Michael Phelps and point out his height and arm span and huge shoulders and back, basically his physicality, and note that must be the key to his success.  Or the hours and miles he logs in the pool. But does his size and work ethic really account for his dominance and the seeming effortlessness with which he dominates?

How about a non sporting or physical endeavor?  Some years ago, maybe 2003, I saw the band The Cult (here and here) at the Warfield in San Fran.  A favorite band of mine, I have seen the Cult many times, but this time there was something very different.  Matt Sorum was on drums.  In a band full of good musicians, Sorum was on fire.  He was incredible.  It was like the rest of this great and kind of under-appreciated band was just there to support him.  To this day, I have never seen another drummer like him, despite over a decade of working nightclubs. Why was he so good?  Is he technically proficient?  Yes, he can play jazz, rock, and a host of other styles with ease and real ability.  Is he a hard core rocker? Sure, he was in GnR for years and a couple other big name bands.  But does all this add up to such excellence?

What gives one an ease with words, another with fighting, another on their feet, that just goes far beyond what others, others who work just as hard, are just as big, just as educated, can do.  True excellence should not be a fleeting thing, it should not go with age, even though the venue for its display may be gone.

If all this is true, then excellence has to come from somewhere besides physical attribute or practice and training discipline or sheer desire.  Is it simply innate and it will find its way to the surface no matter what, no matter the activity?  Or perhaps it is much more complicated than that.  Perhaps it is an intricate blend of junctions, of attributes, of possibilities, that creates excellence. Or maybe it is really simple.  Maybe excellence is the ability to be completely in tune with and attuned to the universe. To vibrate at the exact same frequency as the cosmos.  But whatever the reason, whatever the cause, excellence certainly exists.  And it can be palpably felt when witnessed.

Please post your thoughts to Comments.

WOD

If we run out of benches we will substitute and double for the pushups.

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

WOD 09.02.10

Sep 1, 2010 CrossFit WOD

“It’s kind of fun to do the impossible.” – Walt Disney

Announcements: Early birds, don’t forget to tell your friends and family about our new 5:30 A.M. classes on Monday, Wednesday & Friday! CrossFit is a really good way to start your day!

You can’t spell functional without the word FUN! – Christian Aguirre

CrossFit is unique in a sense that it isn’t just a workout regime. CrossFit is fun. The functional movements CrossFit chooses mimic everday life. Think wayyy back when, (for me it was like 5 years ago.. ) life as a kid was essentially CrossFit movements, squatting down to pick a toy up and hanging from the monkey bars was a normal thing! These movements are extremely fun, yet challenging and a good way to pursue an elite level of fitness. Pullovers, squats, pull-ups, and playing on the rings are all movements we did back in the day, why stop now?

A mainreason I think people enjoy CrossFit is the fun aspect. In the midst of all the sweat and self-inflicted suffering, the workouts are fun to do. The challenges it brings to the table everyday are cool to take on and the competition is always intense, but friendly. Keep it fun!

The kids going crazy with the chalk!

WOD

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

Then

Surprise Met-Con! Hit it hard, it should be lightning quick!

Eastvale Cares 5k

Aug 31, 2010 CrossFit WOD

Save the Date! October 9, 2010 for Eastvale Cares 5k/10k benefitting ERHS booster club, and it’s Jesse’s 43rd Birthday!

Sign up for the Eastvale Cares 5k on October 9, 2010 by Sept 25 for $20. Details are at this link: http://www.erhsclimateboosters.com/5K.html

We’ll start the morning off with the 5k, then head over to a local park for a birthday wod and potluck. Bring whatever can stay in a warming bag, cooler or won’t perish in your car. Or, pick something up at a local store.

This is to benefit the Roosevelt High School boosters clubs.  Come out and support!

One of our newest members Nick already doing it right...as evidenced by the red streaks up and down his shins.

post wod chillin'

WOD

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

CrossFit in Corona, CA

Jesse’s Weekly Wrap-Up

Aug 30, 2010 CrossFit WOD

CrossFit friends in far off places

We recently heard by email from Dustin W. and Thomas R., two members who have moved. Dustin is off to military school and Thomas is working in Afghanistan. Both send their best wishes. Here’s what Dustin had to say:

Hey guys, its Dustin W. I just wanted to let you guys know that i made it through my zero week at Army ROTC here. It wasnt easy, but i did it. The PT here is pretty difficult. A lot of push ups and sit ups and three mile runs. The elevation is hard to get used to also. I got to go repelling down a 300 foot cliff and we also went on a 6 mile hike up Granite Mountain here in Prescott. I havnt taken any pictures yet, but when i do i will send you guys one! Hope everyone is doing well and send everyone my best regards.

Just thought we’d share with you because if you worked out side-by-side with either or both of these guys, you’ve had a part in making their lives better! Post to comments if you have something to say to Dustin and Tom and we’ll email them to check out the website.

WOD

Rest Day. We will be doing last Sat’s WOD.

CrossFit in Corona, CA

WOD 08.30.10

Aug 29, 2010 CrossFit WOD

“If your work speaks for itself, don’t interrupt.”  - Henry J. Kaiser

Announcements: For all you early birds remember our 5:30 AM Classes on Mon. Wed. & Fri. are going on!

Hope everyone had a good weekend! & Congrats to Cynthia, she just did her first triathalon this weekend!

Do your homework! http://mobilitywod.blogspot.com/

My hero Chris Spealler from CrossFit Park City showing a turkish get-up with his wife!

WOD

This WOD is reaaaaaly going to test your mid-line stabilization and strength in the bottom of a squat.

21-15-9 reps for time of:

Turkish Get-ups, alternating arms
Sott’s Press

CrossFit in Corona, CA

WOD 08.29.10

Aug 28, 2010 CrossFit WOD

ANNOUNCEMENT

If you want to order a pair of grips ($10), post to comments asap. Order will be placed on Monday afternoon. Sorry for short notice. The 30 lb ball on backorder is shipping this week and our supplier said they will be able to include a grips order. (Matt, Nick and Rog, I already have your order) Thanks!

WOD

Back Squat 3-3-3-3-3 reps

CrossFit in Corona, Ca

WOD 08.27.10

Aug 26, 2010 CrossFit WOD

“Time is what prevents everything from happening at once.”   – John Archibald Wheeler

Announcements: FGB this Saturday!

Do your homework! http://mobilitywod.blogspot.com/

For all you early birds, don’t forget our morning classes have opened up! 5:30 A.M. on Mon, Wed & Fri.

In your every day WODs or in CrossFit Competition every second counts. Time is what we focus on AFTER the mechanics and consistency of our movements. It is what we look at to see improvements in our fitness. Faster times than your previous efforts means a fitter YOU.  So how do we get faster times? Where is time wasted?

In the group of elite CrossFitters (Chris Spealler & Mikko Salo to name a few) their ability to endure and push through the pain of workouts gives them great times. But for us “everyday CrossFitters” breaks are necessary to get through workouts. How you use your rest is key. Rest shouldn’t be taken to stop what you are doing. Whenever I take a break I use it to catch my breath and regain my composure. Rest = time wasted, so make sure to use it wisely!

Question of the day! How do you use your rest? Or have you ever thought about it?

This is a great picture of Greg M at the NLP Comp!

WOD

Rest Day

CrossFit Proper in Corona, CA

WOD 08.26.10

Aug 25, 2010 CrossFit WOD

“Life is the game that must be played.”  - Edwin Arlington Robinson

Announcements: We will be doing FGB on Saturday in honor of BJ Penn’s fight that night.

Dont Forget to do your Homework!  http://mobilitywod.blogspot.com/

WOD

This one looks nasty fun!

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Kristan Clever 19:31, Graham Holmberg 19:37, Elyse Umeda29:27. Post time to comments.

WOD 08.25.10

Aug 24, 2010 CrossFit WOD

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”  - Doug Larson

Every now and then I get the question of “When do you stop getting sore?” or “Since you’ve been doing this for so long do you get sore?” The answer is HECK YES. For those of you who haven’t seen me in the gym lately, my legs are pretty much of no use to me right now. I hobble and pull myself to places with just my arms, it makes me laugh! (Thanks to whoever invented hand rails!) In all my suffering of sitting down and standing up off the toilet, I thought I’d ask you guys a question.

When your sore as heck what do you do to help ease the pain?(Question of the day!)

Me personally?  I just work through it and try to keep my muscles loose. Stretching helps a ton and so does foam rolling/using the lacrosse balls. As far as maintenance goes on your body, Kelly Starret, the CrossFit Mobility Guru, has a blog he just started. It is one I will start following religiously because he does offer a ton of good info. (You should too! Think of it as your CrossFit homework!) If you want to step your game up this is another great tool to do so!!!  Check it out.  http://mobilitywod.blogspot.com/

Better mobility helps most in improving an Overhead position and also in the depth of a squat. Also it helps prevent injuries! Check out K-Star’s blog!

WOD

“Test 3″

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16). Post score to comments.

See “How Fit Are You?” – [pdf]

WOD 08.24.10

Aug 23, 2010 CrossFit WOD

Jesse’s Weekly Wrap-Up

I want to thank everyone for your hospitality towarsd Ryan Powers, our drop-in from CrossFit Fire in Illinois. It’s nice to make CrossFit friends! Ryan took a bunch of pictures on his last day with us. You can probably add him as a friend and  see them here: http://www.facebook.com/album.php?aid=200381&id=684987147

I’m a firm believer of what ever goes around comes around, so hopefully if you travel and visit another CrossFit, I hope they are as welcoming as our members. Here’s a picture of Ryan and everyone that stayed late on Saturday morning.

Hopefully everyone has seen the new schedule. We added an early morning 5:30am class and our 9:30 am classes are now running all week, including tues/thurs. Amber will be running the 9:30am tues/thurs class. 7pm classes are also now WOD classes.

I hope everyone had a good workout today. As you probably saw, the white board is set up a little different. We will be adjusting the WODs per level. This is how we’re going to program future WODs to set standards and goals for everyone. It’s a good way for you to focus on the P.O.P.’s of the movements and really improve your technique. What does this mean? You WILL get stronger and faster, and look proper doing it. I guarantee, it will be fun and challenging, no matter what level you are in. Some of next week’s workouts will differ from main site because the results of those workouts will help us place you in the correct level.

WOD

Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Kristan Clever 24:13 (14″ jump), Lucas Zepeda 24:34, Jesse Bazarnick 26:25, Pat Barber 28:56, Rebecca Voigt 32:53 (14″ jump), Laurie Galassi 35:47. Post time to comments.

08.22.10

Aug 21, 2010 CrossFit WOD

Check it out. Rich made it to the main site handstands around the world collage. He’s on top row, 3rd from the right. Click the image to get a larger view.

WOD

400 meter Walking lunge

CrossFit in Corona, CA

WOD 08.21.10

Aug 20, 2010 CrossFit WOD

Welcome Chris and Dane! They just finished foundations and came in for their first WOD class: 3 rounds of 5 rope climb progressions, 21 dips and 50 squats.

WOD

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

CrossFit in Corona, CA

WOD 08.20.10

Aug 20, 2010 CrossFit WOD

“Dreams are answers to questions we haven’t yet figured out how to ask.”  - X-Files

Here is the  easiest (in my opinion) rope climbing technique!

WOD

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Peter Egyed 10:04, Pat Sherwood 12:04, Graham Holmberg12:32, Elyse Umeda 13:27 (12ft rope, 7 ascents), Kristan Clever 18:19, Rebecca Voigt 22:05. Post time to comments.

WOD 08.19.10

Aug 18, 2010 CrossFit WOD

“Practice does not make perfect. Perfect practice makes perfect” – Vince Lombardi

We’re continuing to work on deadlifts for POP Thursday night. This time we’re going for weight rather than reps. Remember the standards and points of performance for fine tuning from Tuesday’s POP. Not a max weight wod, but still very inspiring. Check out this video from the deadlift/pistols/double unders wod at the 2010 games. Pay particular attention to Chris Spealler’s deadlifts in his early rounds. He degrades towards the end. But what put him ahead to win this WOD was his technique and ability to maintain his midline stable.

http://media.crossfit.com/cf-video/Games2010_Event3_Men_FinalHeat_SD.mov

We will be video taping the deadlifts so you can see your form.

WOD

Rest day for main site, but we will have a WOD for you guys.

CrossFit in Corona, CA

WOD 08.18.10

Aug 17, 2010 CrossFit WOD

“Let us endeavor to live so that when we come to die even the undertaker will be sorry.”  ~Mark Twain

Question of the day: Where is your favorite place to eat healthy? What about your  favorite place to indulge the bad stuff? Post it to the comments. (I better not be seeing just the bad places to eat around town! )

Look at the people in the background of this shot of Mikko Salo! CrossFit Proper! Woo! woo!

This picture makes me laugh a little. but Rich Froning, 2nd place at the CF Games 2010, shows us the transition from a pull-up to a dip in a muscle up. 

WOD

4 Pullups will be subbed for Muscle Ups.

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Mikko Salo 21 rounds, Graham Holmberg 19 rounds + 3 HSPU,Chris Spealler 15 rounds + 1 HSPU (with 20lb vest), Kristan Clever 15 rounds (2 pood KB), Rebecca Voigt 7 rounds (2 pood KB).

WOD 08.17.10

Aug 17, 2010 CrossFit WOD

“There is no cure for laziness but a large family helps.” - Herbert Prochnov

Sorry we didn’t take a group picture earlier! Quite a few of you are missing!

Athlete’s Perspective at NLP. – Christian Aguirre

Christian took 1st in the 2 min. Max Pull-ups (53) and was also one of the few who hit sub 5 minutes on WOD #2. He placed 20th overall in the intermediate division.

At the end of the long competition day I was telling my sister that 3 workouts in one day aren’t the average person’s  idea of fun, but all the competitors and affiliates who came out seemed to have a blast! Besides the workouts themselves, cheering, eating and sleeping we’re all part of the competition! (A few of us passed out after our WODs ) It was amazing to see  so many fit people in one place that it seemed like a huge family reunion! Sharing CrossFit stories and bragging a little about CrossFit Proper made the downtime go by much quicker. Although meeting new people from different affiliates was pretty cool, watching other athletes perform and overcome an obstacle that they thought was impossible was even cooler. (aka the pullovers and kettlebell snatches that could seriously break your forearm in two) Who would have thought workouts would be so fun?

I thought the workouts were well programmed and challenging, but that wasn’t even the highlight of the day. What really shocked me and made me proud was all the support that came out of CrossFit Proper. It seemed like our whole gym was there! (It practically was! Haha ) You guys and gals seriously rock. Just seeing a bunch of people wearing the CFP shirts fired me up to take less breaks and push harder than I thought I could in all 3 WODs. All the yelling and encouraging made the workouts seem like fun rather than suffering!

Props go out to Next Level Performance for putting on such a great even for CrossFitters and also to all the volunteers and judges. We wouldn’t have a competition without you! (Cynthia and Dustin you are awesome!) Come December we’ll be stronger, better and fitter.

WOD

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point

CrrossFit Proper in Corona, CA

WOD 08.16.10

Aug 15, 2010 CrossFit WOD

Jesse’s Weekly Wrap-Up

I want to thank everyone for their support of our competitors at NLP Invitational this weekend. We had a great turn out of members and their families, which means a lot to us. All of our competitors should feel proud of themselves. Even though the competition brought out things we need to work on, you should feel more proud because everyone’s form and work capacity just proves we’re doing something right at Proper.

BIG shout out to our volunteers, Dustin and Cynthia. Dustin got up at 3am to be at the venue by 3:45am to help set-up. Cynthia was put in a position of judging all day. She was tough and fair – holding up to Proper’s standards. Thank you for representing Properly!

I would never force anyone to compete, but the venue, programming and just seeing how everyone had a great time is motivating. I would highly recommend joining the next invitational in December.

Imagine…all we did was CrossFit. We had several members finish in the top 20 of their divisions. Next time, we’ll actually prepare.

Photos from this weekend in our gallery:

Feel free to share these photos from this weekend with your friends on Facebook: Click here to grab the Flickr url to the slideshow.

And, thanks to Greg for making this great video using his iPhone only! We have the best members ever!

WOD:

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

CrossFit in Corona, CA

Aug 13, 2010 CrossFit WOD

Here are some directions to NLP! SEE YOU THERE!

Driving Directions to the Great Park

Entrance at Sand Canyon and Marine Way in Irvine.

WOD 08.13.10

Aug 12, 2010 CrossFit WOD

9am workout will be at Lincoln Park. We will bring jump ropes and abmats.

We will be working on bar pullovers for NLP at 9:30-ish. If you are a competitor, come on down and work on it for a bit. You don’t have to do Annie, but you can cheer members on.

WOD:

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

CrossFit in Corona, CA

WOD 08.12.10

Aug 11, 2010 CrossFit WOD

“We do not do what we want and yet we are responsible for what we are – that is the fact.”  - Jean Paul Sartre, Situations, 1939

The Next Level Invitational is on Saturday! Woohoo! Come out and support all the athletes competing! It is going to be a fun day of WOD’s and hanging out with the fittest people in Southern California! Meet different CrossFitters from all over the place and have a good time while cheering us on!

Event General Information

Location: The Great Park in Irvine
6:00am – 7:00am – Athlete and Spectator registration
7:00am – 7:15am – Judge and volunteer meeting
7:15am – 7:30am – Athlete meeting and announcements
7:30am – 7:35am – National Anthem
7:35am – 7:55am – Kickoff ceremony
8:00am – Wod#1 starts (see WOD #1 Advanced) (see WOD #1 Intermediate/Masters)

Rules and Regulations for Venue

1. NO ALCOHOL
2. Clean up after yourselves
3. Parking lot is Free and close to entrance
4. Children are the sole responsibility of the accompanying guardian

If you want to buy tickets to spectate visit http://www.nextlevelinvitational.com/

WOD

“Coe”

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

CrossFit Proper in Corona, California

WOD 08.11.10

Aug 10, 2010 CrossFit WOD

“You don’t get to choose how you’re going to die.  Or when.  You can only decide how you’re going to live.  Now.”  - Joan Baez

WOD

Since it’s a main site rest day I think we’ll do the workout in the video.

WOD 08.10.10

Aug 10, 2010 CrossFit WOD

ANNOUNCMENT:

At P.O.P. tonite we will be going over some things we learned at the Movement & Mobility seminar this weekend. Find out how tight you are and find out what you can do on a daily basis outside of the gym to improve your performance inside of the gym. We will use the deadlift to practice concepts learned about “getting organized, midline stabilization and loading/tension.”

“One is a member of a country, a profession, a civilization, a religion.  One is not just a man.”  - Antoine de Saint-Exupéry, Wartime Writings 1939-1944, translated from French by Norah Purcell

• What keeps me going is the fact that my whole family does the WOD’s.
• What keeps me going is the Heroes that have given their lives to protect our country, suffering for 20 minutes is the least I could do.
• What keeps me going is all the ladies who are KILLING their pull-ups!
• What keeps me going is at 58 years old, Wendy has a damn good attitude toward achieving a higher level of fitness. (She’s getting there slowly, but she is progressing and thats what counts)
• What keeps me going is Roger has finally convinced himself that “He is ready to work” (I loved when he said this to me. Plus I think a little credit goes to his new bright blue Innov8′s!! )
• What keeps me going is how Mark turned into a double-under machine!
• What keeps me going is the never ending things I have to work on. I am a student of fitness and a teacher too.

What keeps me going is even though the person working out next to me can’t breathe, they still find it in themselves to tell me “Good job.”

The intensity, camaraderie, community, and positive energy throughout ALL of  yesterday’s classes were off the charts! You guys and gals are killing it! Keep the good vibes coming. We thrive off that stuff.

Question of the day: What keeps you going? Post it to the comments if you read this blog!

WOD

We will be subbing the Bench Press for Push-ups, unless you really want to bench!

“ADAMBROWN”

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Aug 8, 2010 CrossFit WOD

“Contemplation often makes life miserable.  We should act more, think less, and stop watching ourselves live. ” – Nicolas de Chamfort

The fast way from ground to overhead is the Power Snatch. Check the video!

WOD

This one should be ridiculously fast.

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Dave Lipson 2:57, Rob Orlando 2:58, Eric Magee 3:07, Chris Spealler 3:19, Jason Leydon 3:32, Denise Thomas 3:35 (65lbs), James Hobart 3:48, Peter Egyed 3:50, Kristan Clever5:27 (95lbs), Rebecca Voigt 5:40 (95lbs). Post times to comments.

WOD 08.08.10

Aug 7, 2010 CrossFit WOD

“Commit to be fit.”  - Author Unknown

All the way in Chicago for Lollapalooza, Ashley W. goes upside down!

WOD

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Elyse Umeda 9 rounds + 3 burpees (135lb squat, 30lb DB),Laurie Galassi 8 rounds + 10 lunges (125lb squat, 30lb DB),Karianne Dickson 8 rounds + 7 squats (125lb squat, 35lb DB),Kim Malz 8 rounds + 2 squats (135lb squat, 30lb DB), Danielle Mulford 6 rounds + 4 squats (125lb squat, 30lb DB). Post rounds completed to comments.

WOD 08.06.10

Aug 5, 2010 CrossFit WOD

It’s about sharing. You just give what you have to give wherever you go, and you let God handle the rest.  - Lindsay Wagner

Wanna share the CrossFit love in your own words? We have a limited number of shirts that we can personalize for you. If you want a shirt, post to comments what you’d like it to say. $15 for shirt w/personalization if you are going to watch the team at NLP competition next weekend. Regular price is $20 w/personalization. Baseball raglans are $25 w/personalization. We have a variety of tanks too but I’m not able to personalize those.

NLP competitors and volunteers Cynthia & Dustin R., please come talk to me (text or email is fine too) about your competition shirts.

ANNOUNCEMENT:

We should be receiving the grips soon. Sorry for the delay. We ordered at 30lb medball that held the order up. We requested they do a partial ship so we can get our grips.

WOD

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

CrossFit in Corona, CA

WOD 08.05.10

Aug 4, 2010 CrossFit WOD

“Every second is of infinite value.”  - Johann Wolfgang von Goethe

WOD

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

WOD 08.04.10

Aug 3, 2010 CrossFit WOD

So much of our time is preparation, so much is routine, and so much retrospect, that the path of each man’s genius contracts itself to a very few hours.  ~Ralph Waldo Emerson

Announcements: Its Charisse’s 21st B-day today!

Many of you know we have a pretty good group of people competing at the Next Level Performance CrossFit Invitational. It is going to be tons of fun and a great way to experience how big the CrossFit community is. Come out and support us!

For all information and to purchase tickets please go to www.NextLevelInvitational.com

NLP Invitational
Date: August 14 2010

WOD

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

WOD 08.03.10

Aug 2, 2010 CrossFit WOD

“The moment when you first wake up in the morning is the most wonderful of the twenty-four hours.  No matter how weary or dreary you may feel, you possess the certainty that, during the day that lies before you, absolutely anything may happen.  And the fact that it practically always doesn’t, matters not a jot.  The possibility is always there.” – Monica Baldwin

Throwing up a handstand for you guys! Can anyone name something that is wrong with my form?

WOD

Rest day.

WOD 08.02.10

Aug 1, 2010 CrossFit WOD

Jesse’s  Weekly Wrap-up

Just wanted to thank everyone who signs up for classes.  It helps us know who is coming and how to handle the class. If anyone is having issues with the scheduler when signing up for class, please let us know.

A year ago when we opened CrossFit Proper we benchmarked everyone.  My idea was to put a ranking system in place so that people did not have the pressure of having to complete a CrossFit WOD Rx’d when they weren’t even ready to do so.  This is something that I put on the back burner, but now feel the need to implement as we grow. Many CrossFit affiliates are using some type of ranking system. Coming from a martial arts background, and experiencing the growth that occurs in a ranking system with goals to achieve at each level, I’m certain it will help our members.  It is a logical way to set achievable goals while being safe and still challenging. It will keep you moving forward in your CrossFit. We are finalizing the benchmark system and will be explaining it in the near future. However, in a nutshell, we will have levels. Each level will include mandatory components which you must demonstrate in order to benchmark to move on to the next level. The daily WOD will be scaled for each level and it will be on the board. Please remember, CrossFit Proper is not just a place to workout, it is a place to learn so you be better than you were yesterday.

WOD

Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”, 20 pound ball

WOD 08.01.10

Jul 31, 2010 CrossFit WOD

People rarely succeed unless they have fun in what they are doing. - Dale Carnegie

Been a fun couple of weeks:

Early saturday morning at the start of the 6 rounds of 400m run/25 burpees WOD on the cushy track at Corona High School.

Working on kettlebell snatches during Points of Performance class.

Also at P.O.P.: Everyone partnered up to judge each other's movements. Worked on high rep backsquats. "No rep" if hip crease doesn't go below the knee.

P.O.P: Working on the snatch.

At P.O.P: learning how to feel ok with being upside down and knowing how to be completely centered under the rings.

Also at P.O.P: At Proper, we develop our skills in order to help each other out. That includes knowing how to be a spotter for various gymnastics movements.

WOD

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

- CrossFit in Corona, CA