CrossFit Eastvale

January 1st 2011 Happy New Year!!!!

We had a great turnout and a fun WOD for all the die hard CFIE athletes who joined in.  Congrats to the under dogs for whipping Steve's team!  We had less people but more heart!

Today is the day to register for the Camp Pendleton Mud Run.  We are planning on running 2 teams but we need confirmation that we have the team BEFORE registration.  Please contact (909) 851 - 1332

So far our teams are as follows:

Paul
Shawna
Jason
Sergio
Jacquie

 
Picture of the Day: MMA cage fighting champion and CFIE athlete, Jonathon Brandon, during a 400lb deadlift on New Years Eve.

Friday, December 31st LAST WOD OF THE YEAR!!!8am!!

In teams of 6, complete the following tasks...

Active Warm-up:

Tug of war
best of 5 wins!

and a team

Wheelbarrow relay race

Workout:

402 pushups
402 squats
402 pullups
402 double unders
402 kb swings (53/35)

To win the WOD, your team must complete all 2010 reps and be the first to the weights and deadlift a total of 2010 lbs within 1 rep per person.

 
Happy New Year everyone!!!  Be safe

Thursday, December 30th WOD

Very poor showing so far this week.  I didn't expect much but I can't believe our athletes would leave us hanging for  3 entire classes!  Unbelievable!

JOIN US FRIDAY MORNING FOR A FUN GROUP WOD AT 8AM!!!

Active Warm-up:

Tabata "Bottom to bottom" squats
work for 20 seconds, rest for 10 seconds for 8 rounds
*final score is total reps for all 8 rounds; rest will be in the bottom of your squat

Workout:

"Tabata This!"

1. pushups
2. atomic situps
3. pullups
4. deadlift (185/130)

Complete 4 Tabata-style evolutions and post best/worst times for each.

Cool down:

15 muscle ups

 
Technique tip of the day: Try standing on an empty soda/beer can and notice that it will bare the load of your entire body.  Have a friend flick a dent into the can and it will collapse.  With a solid flawless structure, a thin aluminum can can hold hundreds of pounds.  So can your body.  If you don't align your structure, you will collapse under the weight just as an aluminum can will.  The picture above shows this athlete in perfect alignment.  The second photo is with her hips/butt pushed out in an over-exaggerated lockout.  The first picture demonstrates good form and a solid structure. 

Wednesday, December 29th WOD

Active Warm-up:

SDLHP (70/44)
max reps in 3 minutes

Workout:

3 front squats (185/130)
7 L-pullups

x 7 rounds

This workout will be tougher than it looks.  After working your legs during the front squats, you will have to lock them out during the L-pullups. 
***One very important factor in attempting this workout is scale: Do not over scale this workout!!!  The consequences will be a wasted hour of your time and ours.  This workout, as all workouts, are designed to be tough and brutal.  The weight is significantly higher and reps are significantly lower than normal/typical.  Be sure that scaling is done to meet your ability BUT keep the overall difficulty as high as those Rx-ing the workout.

Cool down:

100 double unders

 
Picture of the day: Here's a shot from CFLK in Afghanistan.  They loved the care package and are still training hard abroad for your safety here at home.  Remember, they do not have the warm holiday with friends and family that we are blessed with.  That freedom does not come cheap.  Others are paying for the security of our loved ones with true self-less sacrifice. 
Remember them. Honor them. Thank them, whenever possible.

Tuesday, December 28th WOD

Active Warm-Up:

400m run w/ a plate (33/22)

Workout:

21 box jumps

15 wall balls

7 pistol squats

x 5 rounds

Post times below in the comment section.

Monday, December 27th WOD HAPPY BIRTHDAY BRANDYN

We hope everyone had a safe and happy holiday!  Try to make the best out of this short week and head in for a WOD.

Active Warm-up:
Tricep pushups

max reps in 3 minutes

Workout:

"DT" (modified to include a lil running!)

400m run, followed by 5 rounds of:

12 deadlifts (155,105)
9 hang power cleans (155/105)
6 push jerks (155/105)

followed by another 400m run

 
Picture of the Day: CrossFit IE hydro conditioning class.  Fun fun fun. 

Saturday. December 25th MERRY CHRISTMAS CFIE!

 

Friday, December 24th CHRISTMAS WOD

Grab a partner and get ready to work your ChristmASS off!!

CHRISTMAS TEAM WOD:

In teams of 2...

R un 400m for time
U nders, double
D ecline pushups
O verhead squats
L ateral burpees
P ullups
H andstand pushups

Once you complete the run, you will give max effort or max reps of each movement for 2 minutes.You will have 1 minute rest between movements.  Total team reps will determine the winners.  Run will be scored as follows:
The average seconds it took your team to run 400m will be deducted from your reps.  The faster you run, the less amount of reps will be deducted. 

Example:
Average time to run 400 - 120 seconds
Total reps scored - 370
subtract 120 = 250

 
 
 

Thursday, December 23rd WOD THE 12 DAYS OF CHRISTMAS

Join us tomorrow at 8am for a special group WOD!!!!!

Workout:
12 days of Christmas

1 deadlift (275/190)
2 muscle up
3 kettlebell swings (70/53)
4 squat clean (185/105)
5 knees to elbows
6 HSPU
7 pullups
8 box jumps (30/20)
9 ring dips
10 wall balls
11 pushups
12 double unders

X 3 rounds

Wednesday, December 22nd WOD POST A COMMENT IF YOU WANT A CHRISTMAS WOD ON FRIDAY

Happy Birthday to all our December athletes.  Some have past and some are approaching quickly:

Sophie - Dec 10th
Coach Debi - 10th
Mao - Dec 13th
Lupe - Dec 18th
Eric - Dec 19th
Oscar - Dec
Gene - Dec 25th
Trent - Dec 25th
Annette - Dec 30th
Dj - Dec 31st

Today will be a quick yet painful one (gotta save your energy for tomorrow's "12 Days of Christmas".  We will make up for it with a heavy warm up and cool down.  Enjoy!

Active warm-up:
Squat snatches (65/45)
max reps in 3 minutes

Workout:
21-15-9

Deadlift (225/155)
OHS (135/95)

Cool down:
1-1-1-1-1
power clean
You will have 5 reps to hit your max power clean load.  Post AWU reps, Workout times, and cool down loads below in the comment section.

 
Picture of the Day:  Just a typical workout with CFIE.  Gotta love lateral burpees!!