Welcome to CrossFit Rancho Cucamonga. A true CrossFit facility dedicated to providing you with high intensity, fun, effective workouts. Please take a look around and don't forget to check out our "free workout" link.
Remember that weigh-ins will be at: 7 - 7:30am 10 - 10:30am 4 - 4:30pm
Skill: Practicing deadlift form. No back rolling. Thursday you will have your max deadlift recorded for the Paleo Challenge. So practice up. Do 3 sets of 10 at a light weight.
WOD
5 rounds for time
Run 400m
Burpees x 20
Sumo deadlift highpull x 20 (m:95 f:65)
Post time to comments
: Sean holding strong on his WOD of max reps of deadlifts in 3 min. Weight: 275lbs.
Ok, so 1 week from today, we will be hosting CFRC's tryouts for the Southern California CrossFit Affiliate Regionals. Top teams from the Regionals will earn a spot at the CrossFit Games in July. Please refer to the earlier blog for rules for our tryouts. Here is the WOD for next Wednesday:
"2009 Chipper"
Squat Cleans x 15 (m:155 f:95) Toes to bar x 30 Box Jumps x 30 (m:24 f:20) Muscle-ups (m:15 f:ring dips) Push Presses x 30 (m:40 f:25) Double Unders x 30 Thrusters x 15 (m:135 f:95) Pullups x 30 Burpees x 30 Overhead walking lunges x 300' (m:45 f:25) (Those that scale cannot be above those that don't. This is by design, going to be tough, and incorporates alot of different skills).
It's back up, but it's with a new version and it will take some time for me to figure out all the blog stuff. So if the blogs look different for a while, that is why.
WOD
5 rounds of: Front squat x 15 (155/115) Double Unders For time:
Remember that this is your benchmark workout to start off your Paleo Challenge. Also, if you are planning on weighing in today, you need to check the weigh-in schedule on the previous blog and show up then. Also, entry fee will be do at that time.
: Shelly, Robert and BJ representing CFRC.
The Affliliate Cup is coming quick (May 8-9th). Here are a few announcements for our upcomming team:
The initial team will consist of 10 members (6 will officially be on the roster, 4 as alternates).
Tryouts will be on April 7th (wednesday)
Workout will be announced 1 week prior (March 31st)
Workout must be done Rx'd to be on the team (but all members will do the workout that day).
Members that competed in the Sectionals have already secured a spot on the team, but aren't guaranteed a spot on the roster.
Dan/Shelly will determine the final six that will represent us at the Regionals. (note: Affiliates aren't required to use the same members from the Regionals...at the games.)
(Those that ABSOLUTLEY can't make it, can do it on another day).
Rules:
Must avg. at least 3 WODs a week for the next 10 weeks
Lift must be done in front of a trainer.
Strict Deadlift standards will be upheld (no rounding of the back, shoulders behind bar at the top and not dropping the weight until the trainer says good).
No "gaming" the workout... Meaning, if the trainer feels you're not giving it your all, in order to have a CRAPPY first time, then you will be disqualified. NO EXCEPTIONS.
You must post at least 1 receipe on the blog during the challenge.
Rememeber that there isn't a 10am class. Only a 9am class. Directly after our Team WOD, we will have a presentation on the Paleo Diet from our very own Karla Brewer. All rules and questions about the challenge will be answered.
: Most of you already know, but for those that don't. CrossFit was around for a long time before the movie "300" came out, but the program became instantly popular afterwards. The cast for "300" were trained in CrossFit workouts and well...the rest is history. As soon as the public seen what it did for their bodies and heard about the Infamous "300" workout, it quickly became a "must try". Today we'll see how we stack up to the hype.
Kettlebell Clean, Jeff Martone (CFJ Preview) [wmv][mov] » Oct 24 09
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: Sean doing his double unders after a killer "shoulder" workout, kind of like how you might feel after today's WOD.
Ok don't forget that the Paleo presentation is going to be at 10am this Saturday. Also those that are doing the Advocare Supplements, I will collect payment on Saturday. So those that haven't signed up yet, please hurry and do so. So far we have 12 people.
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: This workout is the most viewed CrossFit workout since CrossFit has been posting free WODs. Impressive to say the least. If anyone wants to watch the entire video (long version), let me know and I'll show you where to find it.
Rope ascends: Today we will go over different foot placements and different scaled versions on climbing a rope. There are actually alot of members that have some pretty good experience climbing rope, either through the military or through athletic experience; so if you have tips, please don't wait until you come into class to share. Post on the blog so everyone has a chance to learn from you. Check out this video for tips: Rope Climb Variations (Annie) [wmv][mov] » Sept 6 07
On another note: The Affiliate Cup is around the corner and a workout has been chosen (I am the only one who knows it and will know it until the tryouts begin). The date was scheduled for this Saturday, but it has now been cancelled to make room for our Paleo Presentation. A date will be made soon. I will be looking for a total of 10 people to represent us. I know the team can only consist of 6 persons, but we need alternates in case someone can't make it at the last minute. Make sure that if you are planning on trying out, that you can make both the regionals and hopefully the Games. The team that competes in the regionals, doesn't have to be the same team that competes at the games, so the coach has some wiggle room to stack the players according to their strengths.
3 rounds for time: 50 Situps 25 Deadlifts M:135 F:95 200m Farmer Walk M:55 F:35
Strength Component: Find your 1 rep max in the hanging power clean.
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For the skills component- everyone will do at least 5 progressions (even if you can do a muscle up). If you need to scale the progression, jump to a static hold for 3-5sec.
On the Farmers walk: The weight is for each individual hand, for example. If you are doing it Rx for a male, the male will carry 2 55# dumbbells or kettlebells or two barbells, etc. Be creative. Please don't chew the equipment up though. :) Which means no dropping, just set it down.
Strength component is not required. It is something that you can do afterwards IF YOU HAVE PROVEN YOU CAN PERFORM THE LIFT SAFELY. The trainers will not neccessarily be there to coach you. This is on your own time. If a trainer sees an unsafe lift and asks you to drop the bar and lower the weight, you must do so, NO EXCEPTIONS. If that happens, then it might be a good time for you to ask for a private session to work on that skill. Sometimes a 1 hour session is all someone needs to begin lifting faster and more efficient.
The trainer will mark the 100m and 300m mark by splitting our traditional distances and marking the spot with some sort of marker.
: Sean doing his "L-Sit".
So this picture reminds me of a couple of things that I think we need more of in our gym. "Skills". The "L-Sit" is a great skill that isn't practiced much. But even our basic fundamental movements need to be practiced on a regular basis. So for now on, you are going to see a "Skills" component before the WOD on the blog. The trainers are going to start reviewing a certian skill/movement after your warm-up for about 5-10min. (usually done with just a PVC pipe). Then your WOD will begin.
This brings me to another important point. We've been pretty loose on start times and people being late. What we've found is that, it can be very frustrating to those that are having to wait to begin their workout, or that the trainers are having to repeat instructions, over and over. So for now on: All those late, will do burpees "FIRST" for every minute late, up until 10min, after which you will not be allowed to participate in the class, and will have to wait for next class. NO EXCEPTIONS. This will allow us more time to teach you more movements in a shorter period of time.
