Member Since:   May 2011. (Had never done CrossFit prior)

Occupation:  Police Officer for Riverside PD 5 1/2 years

Came from the Globogym.

Goals when he came to us:  Get in shape, get truly fit and healthy, get sick less frequently, get on the SWAT Team.

Update on goals:  As you can see from his picture, he made the SWAT Team!  Dude is supper fit now!  Hasn’t been sick once since starting with us!

Favorite WOD:  Murph

Least Favorite WOD:  Any WOD with lots of rowing in it.

Favorite movement:  Power Clean

Least Favorite movement:  Front Squats

From Robert:

"I truly enjoy going to the box every week and pushing through the
WOD's with the CFIV fam.  It is exciting to see everyone progress and
change with the gym.  Like Coach D always says "Finding the right
Crossfit box is like finding a favorite pair of jeans". CFIV is the
best pair of corduroy skinny jeans I have ever found!"

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WOD – 09.19.2012

All Levels:

15-20 min. Skill/Strength Work:  Overhead Squats & Toes 2 Bar

4 Rounds for time of:

20 Kettlebell swings (24kg/16kg)

20 Wall balls (20#/14#)

400m Run

- – - – - – - – - – - – - – - – - – - – - – -

Level One:

15-20 min. Skill/Strength Work:  Overhead Squats & Knees 2 Elbow

4 Rounds for time of:

15 Kettlebell swings

15 Wall balls

200m Run

 

Post results to comments.

 

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Coach Sean was our very first resident beast. Early on he showed an advanced aptitude for picking up CrossFit and has never looked back. With extensive competition experience under his belt, he is a great asset for anybody looking to find a strategic plan to tackle a workout. This weekend he went and placed 9th in a tough Advanced Men’s division of the NLI that featured SoCal’s top CF athletes.

He also recently (finally ) picked up his L1 CrossFit Certification and has helped the CFIV training staff tremendously with the thoroughness of his instruction. We are lucky to have such a great example of dedication and hard work in our gym who truly cares about not only his own improvement but the betterment of those around him as well.

Today we wish our buddy Sean a very happy birthday! Have an awesome, bacon filled day!

Started CrossFit: June 2009
Favorite lift movement: OHS, Snatch, Clean and Jerk, muscle UPS, handstand walk… I know I listed more than one but I enjoy all of them!
Least favorite: Running! I’m not sure that’s a movement, but I just feel inefficient at it.
Favorite WOD: Randy, Grace, Isabelle, anything short with a power movement
Least Favorite: anything containing 5 rounds
CrossFit goals: go to regionals, take top 3 in an advanced comp, do an oly meet, stay healthy and beast it up for as long as possible!
Best CrossFit accomplishment: being a part of the CFIV family! These people are amazing and I’m so grateful to have all of you in my life! Also getting my level I cert being able to coach, I love coaching and seeing the transformation people take on in, and outside of the gym.

The following words are from Sean:

“I love CrossFit, especially the community. It has changed my life physically, mentally and emotionally. Thank you to CFIV and the conglomerates of people who make it the most amazing place, and second family, to me! I’m better because of every single one of you.”

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WOD – 5.10.2011

Max Height Vertical Jump (5 attempts)*

3 Rounds, 1 Minute Stations:
Tire Sledge Strikes
1 minute rest
Kettlebell Swings
1 minute rest
Box Jumps

* Measure standing reach with one arm extended overhead. Dip fingertips in the chalk bucket and jump parallel to the wall using chalky fingertips to mark jump height on the wall.

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Lea joined us just a few months ago with a strong CrossFit background. She immediately immersed herself into our CFIV community and has become a fixture in our later morning classes and occasional evening classes too. Her strength and determination is evident while watching her power through her workouts. Although she had been with us a few short weeks at the time, Lea jumped right into the IE CrossFit Open and competed strongly as a representative of Team CFIV. Every weekend she took the challenge head-on and ferociously attacked each and every WOD. During the week, she regularly brings her children to the gym and sets the superb example that being a busy mom doesn’t prevent one from staying fit and strong.

Today we’d like to wish Lea a very happy birthday! Thank you for being that strong example and a part of our CFIV family. May all your CF birthday wishes come true!

Started CrossFit: January 2009
Favorite Lift/Movement: Deadlifts and Wallballs
Least Favorite Movement: Snatch
Favorite WOD: Kelly and Michael
Least Favorite WOD: Anything with double-unders
CrossFit Goals: This list could go forever. Double-unders, Double bodyweight deadlift, muscle-ups and handstand pushups
Best CrossFit Accomplishment: Meeting goals that a few years ago seemed impossible, being a positive role model for my kids, and seeing how that positive mindset transfers to other aspects of life.

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P.S. Thank you all for making this weekend an outstanding grand finale to the IE CrossFit Games open. It was made possible by a collective effort from volunteers, spectators, athletes and affiliates coming together to celebrate community. Thank you all for a truly memorable experience! We are truly grateful for your participation and outstanding efforts as part of Team CFIV!

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WOD 5.2.2011

1a.) Back Squat
6-6-6-6

1b.) Dumbbell Bent Row
4X6
Perform 1a. first. Rest 1 minute and then perform set 1b. Rest 2 minutes and then repeat for 4 total sets.

2.) 400 meter run
25 Pushups
200 meter run
25 Squats
400 meter run
25 Burpees
200 meter run
25 Good Mornings (45/35)

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Today we would like to wish two of our CFIV ladies a very happy birthday on their special days. Both of them, along with their husbands and family have become integral parts of our community and we thank them for their individual contributions to the collective spirit of the CFIV family.

Dani

Dani joined us at CECF shortly after her sister, Karla, started up with us. She came from a heavy endurance background but quickly took to increasing her overall strength. She continues to make huge gains and even decided to participate in the IE CrossFit Open performing superbly in WOD 11.2. Dani continues to use CrossFit to supplement her running and looks forward to taking on the Big Sur Half Marathon later this month with her husband, George.

Happy Birthday, Dani – we wish the happiest birthday!

Started CrossFit: July 2010
Favorite Lift/Movement: Deadlifts and Back Squats/ Sit ups
Least Favorite Movement: Handstand push ups/ double unders
Favorite WOD:Helen
Least Favorite WOD: Filthy 50
CrossFit Goals: To get stronger and better in every lift/movement
Best CrossFit Accomplishment: Being able to do a pull up (something I was never able to do at LA Fitness). Overall CrossFit has made me stronger in every way, and that alone is a great accomplishment. Like Will said, “I was in awe about the possibilities of its programming in really poking around the dark corners of personal limits”. CFIV ROCKS!

Sandy

Sandy has become a fixture in our morning classes along with her husband, Andy. She has put in solid effort since she joined us at CFIV working hard to learn the movements while at the same time giving encouragement to those around her. She can be seen regularly at the Open weekend events enthusiastically cheering on her CFIV classmates. Sandy also contributed greatly one weekend by capturing some wonderful photos of our athletes in action. We look forward to watching her continuous progress as she moves steadily through our program.

Happy birthday, Sandy – we hope you have the greatest of days.

Started CrossFit: December 2010
Favorite Lift/Movement: Deadlifts and Power Cleans
Least Favorite Movement: Overhead Squats
Favorite WOD: anything with pullups, wallballs and kettlebell swings
Least Favorite WOD: 8 X 100 meter sprints!
CrossFit Goals: Get consistent double-unders and be able to do overhead squats
Best CrossFit Accomplishment: Rope climbs, 24″ box jumps, and just showing up every week ready for new challenges!

Justus

Last but certainly not least, we would like to wish our fearless leader Justus a very happy birthday as well! Where those outside of our gym might see just a gym, we all see CFIV as home. Justus selflessly gives so much of his time and effort to make that a reality. in fact, he is so giving that he decide to share his birthday post with the two CFIV ladies above

Happy birthday, Justus – thanks for making CFIV the place that we call home.

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WOD -4.20.2011

Hang Power Snatch
3-3-3-1-1-1

4 Rounds:
10 Push Jerk
20 Russian Swings
40 Situps

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For those of you that have been with us from the start, you may have noticed a few new coaches leading our classes in the past few months. Steve, a.k.a. Loner, is one of our newest coaches. He brings an enthusiasm and infectious passion for both teaching and practicing CrossFit to CFIV. He’s been a welcome addition to our staff and we look forward to all the ways that he will help our community grow with his knowledge and passion.

Today we wish our buddy, Loner, a very happy birthday. We hope you have a great one celebrating with your new bride and soon-to-be-expanding family!

Started CrossFit: I started CrossFit in June of 2008 when a guy from work introduced me to it. I would CrossFit at work and then on my days off, I would go to 24 Hour Fitness and grab whatever equipment I could, to do the main site WOD. I thought I was doing well, killing it in fact and felt like I was in great shape. Then in January of 2009, I attended a Level 1 Certification and did it ever humble me! I realized that I needed to ramp up my intensity and began to workout at CrossFit South Bay, where I met Al. After moving to Temecula in April of 2009, I started going to CrossFit by Overload where I continued until December 0f 2010. I had a great time there, it is a great box with equally great people.
In December, Al and Justus asked me to come over to the new box and start interning and I have been loving this place ever since. I have had nothing but warm welcomes and positive feedback. I plan on having a long stay here and eventually competing again. Since I began CrossFitting, I have received my Level 1 Cert., Kids Cert., and a Mobility Cert. My goal is to bring as much knowledge as I can to CFIV to not only bring out the athlete in all of you but also to have fun doing it. Thanks for the opportunity.

Favorite Lift/Movement: Muscle-ups and double-unders.

Least Favorite Movement: Snatch

Favorite WOD: Filty Fifty and Murph

Least Favorite WOD: Badger and Eva

CrossFit Goals: 200 double-unders unbroken and 100 pull ups unbroken.

Best CrossFit Accomplishment: I think the fact that I am trying to make small impacts on people’s lives here in the box that I hope will eventually turn into huge accomplishments for them. A 28:16 Murph time runs a close second though!

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WOD – 4.1.2011

Weighted Pullup
3-3-3-1-1-1
(subs: strict 8-8-6-6-4-4 / negatives6-6-4-4-2-2)

12-10-8-6-4-2
Medball Clean
Renegade Row (total reps)

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Sometimes a member comes to the gym so consistently and yet so quietly that one day, seemingly all of a sudden, you sit up and take notice of just how remarkably far they have come. Genna is one of those members. She never complains, hardly misses a day of training and does whatever is written on the board with the same effort regardless if it’s one of her strengths or weaknesses. The end result is a steady but hugely impressive progress.

Genna recently wowed the gym with a massive box jump PR. She also has plans to step into the arena later this year and test her mettle in CrossFit competition. We could not be more proud of her daily effort and it has been an honor to have her as part of the CFIV family.

Today is Genna’s birthday and we wish her the happiest of days. Thanks for all the hard work and we look forward to watching your continued evolution as a CrossFit athlete!

Started CrossFit: July 2010
Favorite lift/movement: snatch/ wallballs
Least Favorite Movement: double unders and most recently good mornings!
Favorite WOD: Fight Gone Bad
Least Favorite WOD: Filthy Fifty
CrossFit Goals:
-be able to do a pistol
-be able to do ring dips no band
-be able to do a HSPU
-improve my 1 rep max for deadlift
-be able to do double unders consecutively
-get better with split jerk and push jerk
-compete in a competition
Best CrossFit Accomplishment: Getting my first kipping pullup, improving on my squats, PR of 38″ on my max box jump, PR on my press 112#

The following words are from Genna:

“I have never been a part of something so awesome! The workouts, the community, the competitions, the accomplishments people make, the constant encouragement and positive feedback from trainers and fellow CrossFitters, I could go on and on. When I first started CrossFit I did it to just get a good workout in. As time went on, I found I could push myself past where I thought I could go and began doing things I never thought I could do. I have never felt this good physically and mentally when I workout. CrossFit has made me a stronger person inside and out. I feel so lucky to be surrounded by amazing athletes everyday that encourage me and push me to be my best. I am so grateful to be a part of CrossFit Inland Valley.”

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WOD – 2.21.2011

5/3/1 Squat – Week 2
3 reps, 70% 1RM
3 reps, 80% 1RM
3+ reps, 90% 1RM

50 Double-Unders (Sorry, Genna )
5 Ground to Overhead
25 Double-Unders
10 Ground to Overhead
25 Double-Unders
15 Ground to Overhead
50 Double-Unders

Use the calculator (generously provided by our friends at Brickhouse CrossFit) to find your work sets for today. Enter the load that you lifted in our most recent CrossFit Total. If you did not complete the CFT, add 5 pounds from where you previously began the last cycle.

Enter your 1 Rep Max below to calculate your 4 week cycle

	Set 1	Set 2	Set 3
Week 1	5 x 65%	5 x 75%	5+ x 85%
Week 2	3 x 70%	3 x 80%	3+ x 90%
Week 3	5 x 75%	3 x 85%	1+ x 95%
Week 4 (deload)	5 x 40%	5 x 50%	5 x 60%

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