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

Post results to 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

Post time to 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

Post results to comments.

Just a reminder: TODAY and TOMORROW (Friday, May 17th and Saturday, May 18th)

WE WILL BE CLOSED due to all coaches supporting Carlie at the So-Cal Regional.

We would love to see you all there if you can make it. Otherwise, have an awesome weekend off.

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WOD – 05.17.2013

All Levels:

Run a 5K or complete 150 Burpees for time.

Post results to comments.

For those of you who are interested in going to Regionals this weekend, the following is all the information you should need:

Ticket Information

The schedule for the weekend will be as follows:

Friday, May 17: First Day of the 2013 SoCal Regional

8 A.M. – Gates and Parking Open.

8 – 8:30 A.M. – Opening Ceremony

9 A.M. – Competition Starts

9 A.M. – 12:30 P.M. – Event 1 (Team, Women, Men)

1 – 5:30 P.M. – Events 2 & 3 (Team 2/3, Women 2/3, Men 2/3)

5:30 P.M. – Day 1 Ends

Saturday, May 18: Second Day of the Regional 

8 A.M. – Gates and Parking Open

8:30 A.M. – Competition Starts

8:30 A.M. – 2:45 P.M. –  Event 4 (Team, Women, Men)

3 – 5:50 P.M. – Event 5 (Team, Women, Men)

5:50 P.M. – Day 2 Ends

Sunday, May 19: Final Day of the Regional and Award Ceremony 

7 A.M. – Gates and Parking Open.

8:30 A.M. – Competition Starts

8:30 A.M. – 12:40 P.M. – Event 6 (Team, Women, Men)

12:55 P.M. – 4:40 P.M. – Event 7 (Team, Women, Men)

4:40 P.M. – Day 3 Ends

6 – 6:30 P.M. – Award Ceremony

Del Mar Arena: Del Mar Fairgrounds 2260 Jimmy Durante Blvd. Del Mar, CA 92014

Directions

From Interstate 5, take the Via de la Valle exit and head west (a left turn from the freeway exit if you are northbound; a right turn if you are southbound). Take Via De La Valle to Jimmy Durante Boulevard and turn left. The Fairgrounds will be on your right.

Parking

$10 per day.

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WOD – 05.15.2013

Level 3:

Every :30 for 4 Minutes: 4 Pistols (32 Total)

Rest 1 Minute

1 Attempt at a Max Effort Wall Sit (for seconds)

5 Rounds for Time:

20 Double Unders

10 Kettlebell Snatches (5 each arm) (53/36)

15 Pushups

Level 2:

Every :30 for 4 Minutes: 4 Pistols (assisted) (32 Total)

Rest 1 Minute

1 Attempt at a Max Effort Wall Sit (for seconds)

5 Rounds for Time:

20 Tuck Jumps

10 Kettlebell Snatches (5 each arm)

15 Pushups (anyway)

Level 1:

Every :30 for 4 Minutes: 8 Air Squats (64 Total)

Rest 1 Minute

1 Attempt at a Max Effort Wall Sit (for seconds)

5 Rounds for Time:

60 Singles

10 Kettlebell High-Pulls

15 Box Pushups

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Teens:

Strength and Skill work:

A. Strict Pull ups, kipping Pull ups 4 x 5

B. Dips, Ring Dips 4 x 5

Then:

In teams of two, with only one partner working at a time, complete four sets each of:
Row 500 Meters
Wall Balls x 20 reps

Post results to comments.