CrossFit Inland Valley | Wildomar, CA

Olympic Weightlifting Seminar

Justus — Fri, 24 May 2013 03:00:00 +0000

REMINDER: The 6-Week Olympic Weightlifting Seminar begins next Saturday, June 1st.

This seminar will offer detailed instruction and hands-on training of the Snatch and the Clean & Jerk.

Classes will be held from 10 AM to NOON every Saturday until July 16th.

The cost will be $120 per person for the entire 6-Week Seminar.

***There is a 12 person cap on this seminar, and spots are filling up quickly!

If you have not already signed up, we encourage you to do so ASAP!***

If you have any questions regarding this event, please feel free to ask a coach.

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Also, if you ordered a STONE Shirt but have not picked it up yet, please do so ASAP. We ask that if you plan on paying cash you do so by Wednesday, May 29th, otherwise these shirts will be charged to your account on that day.

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WOD – 05.23.2013

“Regional Individual Event 7″

Level 3:

4 Rounds for Time:

6 Pendlay Rows (225/135)

100′ Sprint

4 Squat Cleans (225/135)

100′ Sprint

*10 Minute Time Cap

Level 2:

4 Rounds for Time:

6 Pendlay Rows

100′ Sprint

4 Squat Cleans

100′ Sprint

*10 Minute Time Cap

Level 1:

4 Rounds for Time:

6 Pendlay Rows

100′ Sprint

4 Med Ball Cleans

100′ Sprint

*10 Minute Time Cap

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Teens:

Skill: 7 sets Max effort Hand stand Holds.

15:00 AMRAP
9 push press, 95#/65#
18 wall ball shots, 20#/14#, 10’ target
36 double-unders or 15 Box Jumps, 24″/ 20″

Post results to comments.

FIX ME

Justus — Thu, 23 May 2013 03:00:53 +0000

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

Justus — Wed, 22 May 2013 03:00:55 +0000

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

Justus — Tue, 21 May 2013 03:00:34 +0000

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

Justus — Mon, 20 May 2013 03:00:42 +0000

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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CLOSED

Justus — Fri, 17 May 2013 03:00:23 +0000

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.

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Regional Information

Justus — Thu, 16 May 2013 03:00:36 +0000

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

Ticket Information

Tickets are on sale now, click here. They will also be available at the door.

Three Day General Admission $40

Single Day General Admission $15

Kids 12 and Under Free

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 – 05.16.2013

All Levels:

15 Minutes to Establish a 1 Rep Max: Push Press

Level 3:

15 Minute AMRAP:

*45 Over-the-Box Jump BUY-IN (24/20)

-Then-

15 Toes to Bar

15 Overhead Squats (95/65)

Level 2:

15 Minute AMRAP:

*45 Over-the-Box Jump BUY-IN

15 Knees to Elbows

15 Overhead Squats

Level 1:

15 Minute AMRAP:

*45 Box Jump BUY-IN

15 Knee Tucks

15 Wall Squats

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Coconut Oil

Justus — Wed, 15 May 2013 03:00:03 +0000

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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

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STONE Shirt Pick-Up

Justus — Tue, 14 May 2013 03:00:11 +0000

The 2013 LIMITED EDITION STONE SHIRTS will be in on Tuesday night, and available for pick-up beginning Wednesday morning, May 15th.

If you pre-ordered your shirt, make sure to pick it up either Wednesday or Thursday to have it in time for regionals, as we will be closed Friday and Saturday for the event. The shirts are $20. You can either pay with cash upon receipt of your shirt or you can have us charge it to your account.

We couldn’t be happier with the amount of support we have received for Carlie with this shirt order, and in general, and we are SO excited to see her represent “LIKE A BOSS” at Regionals. Let’s represent her and CFIV well and PACK IT WITH PURPLE!

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ALSO, if you have not bought your tickets for Regionals yet but you would like to do so before you get there, click here.

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WOD – 05.14.2013

All Levels:

15 Minutes to Establish a 5 Rep Max: Back Squat

Level 3:

25 Calorie Row

50′ Handstand Walk

20 Calorie Row

40′ Handstand Walk

15 Calorie Row

30′ Handstand Walk

10 Calorie Row

2o’ Handstand Walk

5 Calorie Row

10′ Handstand Walk

Level 2:

25 Calorie Row

5 Wall Walks

20 Calorie Row

4 Wall Walks

15 Calorie Row

3 Wall Walks

10 Calorie Row

2 Wall Walks

5 Calorie Row

1 Wall Walk

Level 1:

25 Calorie Row

30 Step Plank Walk (15 R, 15 L)

20 Calorie Row

24 Step Plank Walk (12 R, 12 L)

15 Calorie Row

18 Step Plank Walk (9 R, 9 L)

10 Calorie Row

12 Step Plank Walk (6 R, 6 L)

5 Calorie Row

6 Step Plank Walk (3 R, 3 L)

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Happy Mother’s Day

Justus — Mon, 13 May 2013 03:00:34 +0000

We wanted to take the time to wish all of our absolutely AMAZING mother’s a

We hope you had an awesome weekend with your families. To celebrate our mother’s we have a small gift and a fun WOD planned for today.

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WOD – 05.13.2013

All Levels:

Skillwork: Hang from the Pullup bar with a Wallball between your legs. Time stops when the ball/athlete drops.

Level 3:

“DIA-FRAN-BETH”

21 Deadlifts (225/155)

21 Handstand Pushups

15 Thrusters (95/65)

15 Pullups

9 Squat Cleans (135/95)

9 Ring Dips

*use the same bar for the entire workout, athlete is responsible for changing out their own weight

Level 2:

“DIA-FRAN-BETH”

21 Deadlifts

21 Piked Handstand Pushups on Box

15 Thrusters

15 Pullups

9 Squat Cleans

9 Dips

Level 1:

“DIA-FRAN-BETH”

21 Deadlifts

21 Pushups

15 Thrusters

15 Ring Rows

9 Med Ball Cleans

9 Box Dips

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Teens:

Bench Press 5 x2

5k run for time

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