CrossFit Inland Valley | Wildomar, CA

FIX ME

Posted by Justus on May 22, 2013 in Workout of the Day |

Seriously coach, I need you to fix me.

I need you to yell at me when I reverse curl the bar up, thinking it will be easier.

I need you to tell me I am not using my hips to get the bar up.

I need you to mention that my knees are caving in, again and again, as many times as it takes to get it through my head.

Don’t give up on me, don’t just assume that this is how I will Clean or Deadlift or Snatch forever more.

I can do it right, I just don’t know how to. So please, show me what right looks like.

Pull me off the platform and tell me that instead of doing front squats I’m going to be doing air squats – because I need squat therapy and in the long run, this is best.

Drill me again and again with the PVC before I am even allowed to touch a barbell.

Make me jump and land aggressively in my split stance ten times for every time I screw it up.

Use chalk, or tape or whatever you have to get my feet to land in the right place.

I know that last time you tried to fix me I had an excuse; that my squat would never look any better, that I was born with tight hammies, that my knees were built to cave in.

I’ll try harder this time.

No more excuses.

I might get annoyed with you at the moment, but when it all clicks, when the bar moves up and it feels so good, I won’t hate you, I’ll love you.

Whatever you do, don’t just stand there, watching my crappy form, cheering me on from one ugly rep to another.

Don’t just assume this is as good as it will get.

That this is what I am capable of.

I can do it.

It might take a month or a year or even longer, but I can do it, and I can do it right.

So stop watching, assuming we all have a different way to Jerk; we don’t, and you know things that can make me improve.

Fix me.

Make me do it right.

Accept nothing short of perfection.

Although I may not say it, its what I need.

-Journal Menu

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WOD – 05.23.2013

“Regional Individual Event 6“

Level 3:

100 Double Unders

50 Handstand Pushups

40 Toes to Bar

30 Shoulder to Overhead (165/105)

90′ Lunge with Barbell in the Front Rack (165/105)

*15 Minute Time Cap

Level 2:

100 Tuck Jumps

50 Piked Handstand Pushups on Box

40 Knees to Elbows

30 Shoulder to Overhead

90′ Lunges with Barbell in the Front Rack

*15 Minute Time Cap

Level 1:

300 Singles

50 Pushups

40 Knee Tucks

30 Shoulder to Overhead

90′ Lunges

*15 Minute Time Cap

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Memorial Day Murph

Posted by Justus on May 21, 2013 in Workout of the Day |

1 comment

The date is fast-approaching!

This Monday, May 27th, is Memorial Day, and in honor of all of our Veterans we will be gritting our way through:

We will begin the workout at 9 AM, and this will be the only class we host on that day. We encourage everyone to come out and participate in this WOD. As always, this WOD is completely scale-able so please don’t let the numbers intimidate you, just come out and we will make it happen.

Immediately after we all complete this workout, we will be having a BBQ, so we invite everyone to hang out with us afterward. We will be hosting this BBQ potluck style so we ask everyone who is interested in staying to bring a side dish, meat to be BBQ’d, and/or beverages to share. There is a sign-up sheet by the computer at the gym so please let us know what you plan on bringing.

We look forward to seeing all of you there!

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WOD – 05.22.2013

“Regional Individual Event 5″

Level 3:

21-15-9

Deadlifts (315/205)

Box Jumps (30/24)

*8 Minute Time Cap

Level 2:

21-15-9

Deadlifts

Box Jumps

*8 Minute Time Cap

Level 1:

21-15-9

Deadlifts

Step-ups

*8 Minute Time Cap

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Teens:

Strength: Pull ups 5 x 5

5 rounds
10 hand-release push-ups
200 meter run
10 Air Squats
200 meter run

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Sportsmanship

Posted by Justus on May 20, 2013 in Workout of the Day |

6 comments

What an amazing weekend! I’m still flying high from all the excitement and my voice hasn’t fully returned from all the cheering.

First and foremost…..let’s hear it for our amazing athlete CARLIE STONE!!!!!!!!! She just never ceases to amaze me and I’m not just talking about her performance. I’m so proud of her making it to 8th place in the SoCal Regionals (which is the hardest of all Regionals). The SoCal Region is stacked with more elite athletes than any other region! Her determination and commitment to training truly paid off.

What really impressed me while watching Carlie over the weekend was so much more than just her performance. I gained such an increase in my respect for Carlie not just as an athlete, but as a human. Her sportsmanship was truly awesome to watch. Her empathy and respect for her opponents caught my attention. The way that she would motivate and assure her competition while wishing them good luck. When she would finish her grueling WOD, she was always the first to go straight over to the other opponents to cheer them on and help motivate them to the finish line. To me, sportsmanship holds the strongest values in sports. It holds more value than strength, endurance or any other physical attribute that comes with sports. Carlie, thank you for being such a large part of our CrossFit Inland Valley family. We are absolutely blessed and you will always be 1st place to us! 2014 CrossFit Games……Here We Come!!!!

I would also like to thank our AMAZING CFIV Family! Your support of Carlie has been incredible! Those that made it out to the event and those that couldn’t make it out but were throwing well wishes her way, THANK YOU! Behind every great athlete, lies a great support team. Thank you Genna and Will for your extra attention and time spent assisting Carlie in her training, you guys are awesome!

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WOD – 05.21.2013

“Regional Individual Event 4”

Level 3:

For Time:

100 Wall Balls (20/14)

100 Chest to Bar Pullups

100 Pistols (alternating)

100 One-arm Dumbbell Snatches (70/50) (alternating)

*25 Minute Time Cap

Level 2:

For Time:

100 Wall Balls

100 Pullups (any way)

100 Assisted Pistols (alternating)

100 One-arm Dumbbell Snatches (alternating)

*25 Minute Time Cap

Level 1:

For Time:

50 Wall Balls

50 Pullups (any way)

50 Air Squats

50 One-arm Dumbell High Pulls (alternating)

*25 Minute Time Cap

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REGIONAL WODs

Posted by Justus on May 19, 2013 in Workout of the Day |

7 comments

Due to the amazing amount of support we received for Carlie this weekend at the Southern California Regional, we wanted to extend the love and give you guys the opportunity to experience those grueling workouts for yourselves. Therefore, this week we will be programming Regional WODs (except Event 1) with the same standards and time caps (for Level 3) for each and everyone of you to participate in.

Remember, Carlie completed these 7 workouts in 3 days, but we are going to kindly allow you to complete 6 of them in 5 days.

Embrace the suck and have a blast!

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WOD – 05.20.2013

Level 3:

“Regional Individual Event 2 & 3”

7 Minutes to Establish a 3 Rep Max Overhead Squat (from the ground)

___Rest 2 Minutes___

For Time:

30 Burpee Muscle-Ups

*7 Minute Time Cap

Level 2:

“Regional Individual Event 2 & 3”

7 Minutes to Establish a 3 Rep Max Overhead Squat (from the ground)

___Rest 2 Minutes___

For Time:

30 Burpee Jumping Muscle-Ups

*7 Minute Time Cap

Level 1:

“Regional Individual Event 2 & 3”

7 Minutes to Establish a 3 Rep Max Overhead Squat (off rack)

___Rest 2 Minutes___

For Time:

30 Burpee Jumping Pullups

*7 Minute Time Cap

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Teens:

Strenght: Bench Press 4 x 5
Thruster (95#/65#)/box jump (24”/20”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

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