CrossFit Inland Empire

Tuesday, February 8th WOD

100 single jumps

10 jump squats

10 pushups

x 10 rounds for time.  Post times below in the comment section.

Monday, February 7th WOD

25 Thrusters

12 Burpees

AMRAP in 20 minutes.  Post rounds and loads (in pounds) below in the comment section.

 
Here's an athlete from CrossFit SC. 

Warrior Dash

I just found this race and already signed up!  It looks like a ton of fun and something CrossFit IE should be a part of!

http://www.warriordash.com/register2010_socal.php

 

Saturday, February 6th WOD

Partner Workout:

250 OHS
(Overhead squats)

250 SDLHP
(Sumo deadlift high pull)

Complete the exercises and reps as a team.  Split the work as you'd like.  Complete one exercise before starting the next. 

Here's our friend, Rachel Medina, from CrossFit 949/South San Clemente during a coaches seminar. 

Friday, February 5th WOD

Skills Training:

The purpse of today's workout is to work on a skill that is either new to you, or a skill that you would like to perfect.  Here are some examples of skills I want to see perfected by all:

Snatch

Clean

Jerk

Double Unders

Turkish Get-Up

Handstand Pushups

L-sits

Gymnastic Rings

Box Jumps

 Here's a competitor from the '08 CrossFit Games.  Sectional qualifiers coming up in March.  Who's ready?

Thursday, February 4th WOD

50 double unders
(or 125 single jumps)

40 jump squats

30 situps

20 tire dead lifts

10 turkish get-ups

x 3 rounds for time.  Post times below in the comment section.

Wednesday, February 3rd WOD CHECK ANNOUNCEMENT PAGE

Please comment on the latest announcement regarding a 5:30pm class.  I would like to add this class as soon as possible.

Partner Workout:

20 pullups

40 situps

60 pushups 

80 squats

x 3 rounds for time. 

Complete the exercises as a pair with one person working at a time.  Post your partner as well as your time. 

Get ready for the pool!  Our first workout is scheduled for February 21st!  Express your interest in the comment section below.

Tuesday, February 2nd, WOD CHECK ANNOUNCEMENT PAGE

20 tire jump burpees

20 kettle bell swings

20 mountain climbers

x 4 rounds for time.  Post times below in the commment section.

Picture of the Day:  Here's Josh Everett during a lunchtime workout at CrossFit Marina in Huntington beach.  Josh is The Patch coach at UCR whom some of you have met and some will have the priveledge of meeteng soon.

Monday, February 1st, WOD (Happy Birthday Heidi)

Burgener Warm-up

Skills Training

Tabata Jump squats

Tabata plyo pushups

Sunday, January 31st - Oly lifts

Check out this website Chris created a few years ago.  It has some great information on it.

http://crossfitie.typepad.com/inland_empire_olympic_wei/

We worked on the snatch, clean, and jerk Saturday.  We will be working a ton of new exercises until we are proficient in all.  This is the time to invest in yourself.  Take a few minutes to watch the videos below and read information from the website above. 

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Want motivation?  Click on the link below and in the list of videos, select the one titled, "lifting at lunch with coach burgener"   It's an awesome video!

http://www.crossfit.com/cf-info/excercise.html#Oly

For you ladies out there, check out the video below.  Hopefully you will find inspiration.

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