Happy New Year everyone! Be safe and enjoy your celebrations. We’ll start back nice and fresh on January 3rd with our new schedule of classes.

WOD – 12.31.2010

5/3/1 Press – Week 4 (Deload)
5 reps, 40% 1RM
5 reps, 50% 1RM
5 reps, 60% 1RM
Use the calculator below (generously provided by Brickhouse CrossFit) to determine your loading prescriptions for the first 4-week cycle. If you completed our last cycle, add 5 pounds to your previous starting weights.

9-7-5
Strict Pull-ups
21-15-9
Front Squat
42-30-18
Double-unders

Enter your 1 Rep Max below to calculate your work sets.

Here are a few of the Motivational posts we’ve had over the past year. Take a look a back and use them to keep you fired up and ready to take on the NewYear:

• Competition
• Gratitude
• Community
• Hope Whispers
• Transformations: A Coach’s Story / Augie
• Self-Talk
• Last Lecture
• In Memoriam

WOD – 12.30.2010

Kettlebell Clean / Snatch skillwork (15 minutes)

5 Rounds:
20 Sit-ups
10 Good Mornings
5 Handstand Push-ups
250 meter run

This is the time of year where everyone from magazines to sports highlight shows compile their top 10 lists for the year. With 2010 coming to a close this weekend we began reflecting on our very own top 10 list. There were so many good times in 2010 that it’s pretty difficult to narrow it down to a simple list. We attended events, competed, worked out with new friends and fellow CrossFitters at their gyms and had a year’s worth of fun together.  So today we turn to you, the CFIV community, to share some of your favorite moments from the last year.

What are some of YOUR favorite memories of 2010?

WOD – 12.29.2010

5/3/1 Deadlift – Week 4 (Deload)
5 reps, 40% 1RM
5 reps, 50% 1RM
5 reps, 60% 1RM

Every minute on the minute for 10 minutes*:
5 Dumbbell Hang Power Cleans
5 Dumbbell Front Squats
5 Dumbbell Split Jerks (Alternate split right on odd rounds, split left on even rounds)

*Workout courtesy of Coach Rut

Use the calculator below (generously provided by Brickhouse CrossFit) to determine your loading prescriptions for the first 4-week cycle. If you completed our last cycle, add 5 pounds to your previous starting weights.

Enter your 1 Rep Max below to calculate your work sets.

Hopefully you all had an enjoyable Christmas spent with those that you care about. Although the holiday is more about togetherness and less about gifts, we’d like to give you all one more present. Beginning next year, we will be adding a few new classes. The new schedule of classes begins January 3rd.

First, we will be bringing back an old favorite – the 6AM class. That class will now be available Monday – Friday. Next, we will be adding a Noon class that will also run Monday – Friday. Lastly, there will be an early evening class that will start at 4:30pm. We are hoping that these new classes with extra opportunities to work out during the day will help you free up your schedules. On the flip side of that, those of you that found it hard to attend our classes before will hopefully find that one of these classes better suits your schedules allowing you to come in more often.

Also, a final update that ONLY pertains to Friday, New Year’s Eve: Morning classes will follow regularly scheduled times. However, the evening class will NOT meet on that day.

WOD – 12.28.2010

“Lynne”
5 Rounds:
Max reps bodyweight Bench Press
Max reps Pullups

Rest as needed between sets.

As a small business, CrossFit Inland Valley doesn’t have a huge marketing budget. Lucky for us, we have Angela to do a huge part of spreading the word about CFIV. She has long been one of the greatest proponents of our gym and does a lot to tell others about us. Through hard work and determined practice she has shown others what consistency can do for their CF game. She’s steadily improved over the course of her time with us and has recently tackled her longtime nemesis – doubleunders. On December 4th, Angela stepped into the arena for the first time as a CrossFit competitor and surprised herself with an impressive performance that included a 40 pound improvement in her deadlift! Today, we wish her a very happy birthday and extend a huge thank-you for her spirited work as CrossFit Inland Valley’s greatest ambassador!

Started CrossFit: JUNE 2009
Favorite Lift/Movement: OVERHEAD SQUATS…soon to be snatches when I master the skill
Least Favorite Movement: BOX JUMPS…because I keep scarring my shins up
Favorite WOD: FRAN…because everyone freaks out about it
Least Favorite WOD: anything with 100 or more pull-ups, because they tear my hands open
CrossFit Goals: to be able to do a muscle up, climb rope without feet, handstand pushups on rings and parallettes
Best CrossFit Accomplishment: finally getting doubleunders

“I had no idea CrossFit would be so inspiring and empowering. I came into CrossFit thinking, yes finally I will have the body I’ve always wanted, but instead I’ve got and I am getting a stronger mind and and a stronger body out of it. CrossFit has helped me build confidence and belief in myself. I love my CrossFit Inland Valley fam bam! Without all of you, CrossFit just wouldn’t be CrossFit. I look forward everyday to see you guys! And I hate when I miss a day. CrossFit is like Christmas everyday, you don’t know what your next wod will consist of, but you crave for it and you want to know NOW!”

WOD – 12.27.2010

5/3/1 Squat – Week 4 (Deload)
5 reps, 40% 1RM
5 reps, 50% 1RM
5 reps, 60% 1RM

Use the calculator below (generously provided by Brickhouse CrossFit) to determine your loading prescriptions for the first 4-week cycle. If you completed our last cycle, add 5 pounds to your previous starting weights.

“Jeremy”
21-15-9
Overhead Squats (65/95)
Burpees

Enter your 1 Rep Max below to calculate your work sets.