CFIV nap time.

How do you sleep?

That’s usually a question someone asks when inquiring about the quality of your sleep. How many hours a night? Uninterrupted or sporadic?

Today we’re asking about your sleep positioning. Most people have their favorite side. Others prefer falling asleep on their stomachs. Either way could wreak havoc on your shoulder, back and hip health. If you regularly sleep in these positions, you’ve probably woken up with a stiff neck or achy shoulder more times than you care to remember.

Both 70′s Big and Mark’s Daily Apple have cited this British Medical Journal study on instinctive resting positions in previous posts on the subject of sleep positioning.

Check it out and try out some of the positions and see how they feel. They make total sense when considering the lack of back and hip problems that many native populations enjoy. The best part? You don’t even need a pillow to catch a good nap.

WOD – 4.24.2012

At each 1 minute station, you have 1 minute to complete:
3 Tire Flips
9 Wallball
12 Russian Swings
15 Box Jumps
1 minute rest.

Repeat for a total of 5 Rounds.

In today’s conditioning workout, Grace, you should try to shoot for a time anywhere between 5-8 minutes. Weights should be scaled accordingly to allow for a time within that range. This is to allow for a steady movement through the workout with good technique. When we use a weight that’s too heavy, technique disappears and bad movement happens.

What happens when elite weightlifters tackle this workout? Usually the result is a smoking sub 2-minute time.

Recently, some of the USA’s top lifters have experimented with scaling the weight up for this workout. Way up.

Check out the videos below of “303 lb. Grace” as performed by Spencer Moorman and Zach Krych, both of whom are some of the USA’s top lifters. Notice how their technique remains the same throughout all repetitions. This is due to attention to technique development over many years. Strength is a skill that must be patiently honed over a long period of time.

Spencer Moorman

Zach Krych

WOD – 4.23.2012

Press
3-3-3-1-1-1

“Grace”
30 Clean and Jerk

Z-Ultimate Open House

This weekend, Saturday and Sunday is the FREE FUN FAMILY EVENT at Z-Ultimate Self Defense Studios in Temecula.

Let’s see how many people we can bring out to this fun event!

The CFIV Street Team will be back out in the community once again answering questions and letting interested folks know what we’re all about. It can also be an opportunity for you to help spread that message as well.

We’re looking for volunteers to do a “Fight Gone Bad” style WOD at 12:15 or 1:15 on both days. Just pick a time slot, and let us know and you’ll be plugged into the roster. We have a sign up at the gym, or just contact us directly at info@crossfitinlandvalley.com Prizes for top scores both male and female – DON’T MISS OUT!

Regionals Caravan

We’re getting an interest list together for those who would like to caravan to Pomona during the weekend of May 11-13. Carlie will be competing in the SoCal Regionals and we want to get her the cheering section she deserves!

Let us know if you’re interested by signing up on the list in the gym. Hope to see you there! You can buy tickets for that event now HERE.

Last but not least, we’d like to wish the man who started it all a very happy birthday today. He works hard to make CFIV feel like a second home to everyone that trains here.

We all wish you the happiest birthday that you deserve!

WOD – 4.20.2012

Power Clean + Jerk
1+2 X 5

AMRAP 10
10 Box Jumps
5 Handstand Pushups
125 meter Farmer’s Walk

We’re getting an interest list together for those who would like to caravan to Pomona during the weekend of May 11-13. Carlie will be competing in the SoCal Regionals and we want to get her the cheering section she deserves!

You can buy tickets for that event now HERE. For only $25 you can get in for the entire weekend and watch some of SoCal’s top CF athletes go at it. This is one of the world’s most competitive regions with many top placing Games athletes emerging from SoCal. The action will surely be intense!

Let us know if you’re interested by signing up on the list in the gym. Hope to see you there!

P.S.: Tickets for the 2012 Reebok CrossFit Games are now on sale!

Click here to purchase your tickets to watch the the top athletes compete for Fittest on Earth!

WOD – 4.19.2012

Handstand Hold Skillwork (Wall Walks, Wall Assisted or Freestanding) 15 – 20 minutes
6 Rounds:
1 minute Wallballs
1 minute Double-Unders
1 minute Rest

This Saturday and Sunday, our friends at Z-Ultimate Self Defense Studios in Temecula will be holding their annual Open House event. The event will go on from about 10am – 3pm. The event will have fun for the whole family with a bounce house, food, music and exciting demos.

They have also been kind enough to allow us to have a booth and give out some info about CFIV. The CFIV Street Team will be back out in the community once again answering questions and letting interested folks know what we’re all about. It can also be an opportunity for you to help spread that message as well. We will be holding short and light demo WODs at 12:15pm and 1:15pm on each day. If you’d like to participate and help show the general public what we do at CFIV, drop a comment or send an email to info@crossfitinlandvalley.com and let us know if and when you’d like to participate.

It’s shaping up to be a weekend filled with pleasant weather and an event for the whole family. Stop by and tell your friends and come check out Z-Ultimate Self Defense Studios this weekend!

WOD – 4.18.2012

Back Squat
3-3-3-1-1-1

30 Dumbbell Walking Lunges
15 V-Ups
125 Meter Run
30 Dumbbell Walking Lunges
20 Knees To Elbow
125 Meter Run
30 Dumbbell Walking Lunges
30 Sit-Ups
125 Meter Run