CrossFit Eastvale

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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Saturday, January 30th, WOD

Check the announcement page for info on our upcoming white water rafting trip! 

Skills Day:

Snatch

Clean

Jerk

Picture of the Day:  Brian M. at Disneyland demonstrating a handstand for Disneyland tourists.  Send your most active snapshots to [email protected] and we'll post them! 

Friday, January 29th, WOD

Workouts NEED to start on time.  Class times are as follows:

5:15am
6:00am
7:00am
6:30pm
7:30pm

These are the times for you to be standing by ready to start the WOD, not parking your car.  Please be on time.  They are class start times.  DO NOT TAKE ADVANTAGE!  Please call or text your coach when you will not be on time.  Thank you.

Here's Friday's WOD:

Skills Day - Medecine Ball Cleans

25 Medball Cleans

400 meter run

x 4 rounds to be completed as a class.

 
Here is the drill I showed a few athletes this week.  Place one finger on your sternum and another in your belly button.  Seperate those two points as far as possible to eliminate a rounded back.

 
In this picture, Eva demonstrates the proper snatch receive height for the squat snatch (picture 1) and the split snatch (picture 2). 

Thursday, January 27th WOD

No more Harada Park!!!!

25 jump squats

25 kettle bell swings

50 yard backward bear crawl

x 4 rounds

Picture of the Day:  Legendary Olympic Lifting Coach, Mike Burgener, working with 2008 CrossFit Games winner, Jason Khalipa. 

Wednesday, January 27th WOD (Meet at the gym)

Congrats to the 3 fire breathers who showed up last night for an impromptu workout while the park was rained out.   With such a small group, I decided to join in!  We were expected to complete the following workout for time:

21-15-9

Tire deadlift

kettlebell swings

box jumps

burpees

Paul Anderson completed the workout using a 120lb. tire, 53lb. kettle bell, and 26" box jump in 18:24!

Natalie used a 97lb. tire, 26.5lb kb, and 22" box jump in 20:24.

Patty also used a 97lb. tire, 26.5lb kb and 18" box jump in 13:50

Paul C. - 250lb. tire, 53lb kb, and 28" box jump in 13:08

Awesome job, everyone!

Todays Workout:

25 situps

25 flutter kicks

25 crunches

x 4 rounds for time

Post times below in the comment section.

Picture of the Day:  The next time you feel like complaining about your age, weight, sex, height, skill, ability, fitness level, job, car, bank account, spouse, family, or life... DON'T!

Tuesday, January 26th, WOD

6:30 and 7:30 classes will meet at the gym tonight!

30 kickouts

400 meter run

30 jump squats

400 meter run

30 mt. climbers

 400 meter run

30 pushups

400 meter run

x 2 rounds

Picture of the Day: Here is an awesome picture of the individual steps of a push jerk.

Set-Dip-Drive-Dip-Stand

Monday, January 25th WOD

The skies are clear so keep your fingers crossed and meet at Harada Park to pick up where we left off!

Gym Update: County sign-off is scheduled for tomorrow.  This should be the week we've all been waiting for!!!

Workout of the Day:

30 box jumps

15 decline pushups

x 6 rounds for time.  Post times below in the comment section. 

Cool down after the workout with an 800 meter jog

Excuses

Saturday, January 23rd WOD

50 meter walking lunge

25 wall balls

40 pushups

x 3 rounds for time.

Picture of the Day:  Here's a sweat stain from one of our crossfit workouts.  Enjoy 

Garage/Living room WOD

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Pushups

Situps

Complete 1 rep of each exercise and add a rep each round until all 15 rounds are completed.  Intensity is the key!  Complete this workout as fast as possible for time.  If you let the rain stop you from completing these home workouts, shame on you!  Get to work!  We will be training tomorrow so I expect a full class of everyone itching to train.

Picture of the day:  Submit your action shots from your active weekend and we'll post it!  Email them to [email protected]