CrossFit La Verne BLOG

Friday 2/3/2012

2012-02-02T20:34:00.000-08:00

"BULGER"

10 Rounds for time:
150m Run
7 Chest to bar pull-ups
7 Front Squats (135/95)
7 Hand stand push-ups

Support you fellow CFLVers at the first competition
of the NLI Series tomorrow.
25401 Paseo de Valencia, Laguna Hills, CA 92653
If you are interested in carpooling or have any questions
please post to comments.

GOOD LUCK ATHLETES!!!

Remember there will be no team WOD 2/4.

HUGE congrats to Sara Romero who got her first pull-up this week!!!!
We are so proud of you Sara! Wish we had a picture of your victory so we could show you off ( : Keep up the hard work!

Thursday 2/2/2012

2012-02-01T20:04:00.000-08:00

There is no Saturday Team WOD this Saturday the 4th due to the NLI!!!!!!!!
Make up a missed WOD/ Skills work
OR
Optional WOD:

1-Rep Max Back Squat. Then...............
800m Row
800m Run
80 Double-Unders
400m Row
400m Run
40 Double-Unders
200m Row
200m Run
20 Double-Unders

Some of CFLV's studly men @ the last Grace Off!

RED DEVIL PIZZA tonight around 8pm!
Hope to see you all there!

Don't forget NLI is this Saturday.
We have several awesome athletes
competing...don't miss it!

Our next Grace Off is coming up in March!!!
This is always such an exciting event.
Who has been looking forward to this?
We will keep you posted with details.

Post thoughts or questions to comments...

Wednesday 2/1/12

2012-01-31T23:39:00.000-08:00

HAPPY FEBRUARY!!!!!!!!!!!

WOD:

3 Rounds for time:

30 Box Jumps (24/20)

20 GHD Sit-ups

10 Power Snatch (135/95)

Hil on one of last year's Open WODs!!!!

Today is the first day you can register for the 2012 Crossfit Opens!! Who is going to sign up?? Remember EVERYONE can participate in this, whether you are trying to make it to the Games or not! It is more about friendly competition and bringing our gym together to have tons of fun!!!! Click here to register for the Opens and to check out more about the Games! The Opens last from Feb 22nd to March 25th! We will be hosting the WOD each Saturday at our gym!

ALSO, we are going to be having a Partner Nutrition Challenge pretty soon!! Yes, partners!!! We say nutrition because you can do either the Zone, Paleo, or any other diet or nutrition plan that you prefer!! You are going to have a partner to go through this with because we all know how hard it can be to stay "good" by yourself! This challenge will last 8 weeks.. more details to come!!! So get prepared and start thinking about who you want to be your partner!

Finally!!!!! The NLI is this Saturday!! Let's get out there and support our athletes! Even if you do not stay for the whole day, try to make it out for one or two workouts and give your support! Our athletes deserve every bit of it!

Post thoughts to comments:

Tuesday 1/31/12

2012-01-30T22:20:00.000-08:00

This Saturday is the first of the next three NLI Competitions!!!

We had a CFLV PR of 69 total people in attendance yesterday!! We LOVE to see so many people coming in! Keep it up people!!!

WOD:

One-rep Max Weighted Pull-up*

Then.......

AMRAP in 12 minutes:

10 Sumo-deadlift High Pulls (53/35)

10 Hand Release Push-ups

20 Overhead Walking Lunges (45/25) (10 each leg)

*If you don't have a pull-ups yet then you will work on getting your pull-up!!!*

Philthy handling 115lb squat clean thrusters!!!

Mike and Rick enjoying watching everyone else do the WOD!

And the man himself, Remin, the one responsible for all of the pain you have experienced in January!

Terry coaching two of our many new friends!

Just a few of our PM CFLVers after the WOD!!!

Who is going to come out to the NLI this Saturday, the 4th?? It will NOT be at the OC Marketplace like is has the last few competitions. The new location is 25401 Paseo de Valencia, Laguna Hills, CA 92653. Click here for spectator tickets and for more info on the competition and upcoming events! Spectator tickets re $8 online and $10 at the venue.

The energy during the evening classes last night was out of control, in a good way!! That's the kind of energy that motivates us all to push just a little, or a lot, harder!! One way to keep that going and experience that outside of the gym is to come out and show support to our athletes at these competitions! Rick, Terry, Remin, Mike M., and Robby D., are a few of the people that I (nico) know are competing, if you are competing and I didn't mention you please comment!!! Let's try to get a good group out to show our CFLV athletes the love they deserve!!!

Post thoughts to comments:

Monday 1/30/12

2012-01-29T20:20:00.000-08:00

WOD:

50m Sled Push*........

15-12-9

Squat Clean Thrusters (115/75)

Burpee Deadlifts (same bar)

...........50m Sled Push

*The weight for the sled is two 45's and one 25 each side for men, one 45 and one 25 each side for women*

Terry at the 2011 Reebok Crossfit Games!!

Registration for the 2012 Crossfit Opens begins Feb. 1st!! We're going to run this at our gym the same way we did last year. Each Saturday we will get together at CFLV and do the WOD in heats! We will have coffee and treats after the WOD too!!! Who is going to register?? Everyone can participate in the Opens, even if you do not want to submit your score! The more people we have there, the more fun and exciting it will be!!!

Post thoughts to comments:

Friday 1/27/2012

2012-01-26T23:26:00.000-08:00

WOD:

AMRAP in 12 minutes:

5 G.I. Janes (Burpee-pull-ups)
10 Kettle Bell Swings (70/53)

Rest 10 minutes...

5 x 250m Sprint Row
(30 sec. rest b/t rounds)

Dawn on pull-ups!

Amy on Kettle Bell Swings

We have a warm weekend ahead!
What are your plans?
Who is coming to the team WOD!!!?

Thursday 1/26/2012

2012-01-25T22:14:00.000-08:00

WOD:

Split Jerk
3-3-3-3-3
Then....
4 x 800m sprints
2 min. rest b/w rounds

Terry and Rocco in competition mode!

What Studs these two trainers are!!!
Post thoughts to comments...

Wheezy Wednesday 1/25/2012

2012-01-24T19:08:00.000-08:00

WOD:

Do 20 Double-unders every minute on the minute
until you complete 50 Power Cleans (155/105)

*starting w/20 Double-unders

Kfer & Blake knocking out Double-unders
@ Battle of the Boxes!

Who's New Years resolution is to conquer
double-unders???

Post thoughts to comments....

Tuesday 1/24/2012

2012-01-23T19:59:00.000-08:00

WOD:2-2-2-2-2-2
Front Squat

Then....

5 Rounds:
5 Deadlifts (315/185)
25 Air Squats

Remin on slam balls!

Jeff and Hilary on partner sled pushes!

How many of you are following nutrition plans right now? How many of you are ready to start back on the paleo or zone diet now that the holidays are over?

Here are websites to check out with Paleo Recipes and Zone Recipes.

Which nutrition plan do you prefer??

Post thoughts to comments:

Monday 1/23/12

2012-01-23T00:10:00.000-08:00

WOD:

"Fight Gone Bad!"

3 rounds of:
Wall-ball, (20/14) 10 ft target (Reps)
Sumo Deadlift High-Pull, (75/55) (Reps)
Box Jump, 20" box (Reps)
Push-Press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Brilliant on Sumo-Deadlift High Pulls last time we did FGB!!!

We are selling T-shirts to support a bike ride that is being held in honor of Officer Ryan Stringer! It is for a great cause and would help out a lot! ALSO they are awesome looking shirts! :)

Post thoughts to comments:

Friday 1/20/12

2012-01-19T21:48:00.000-08:00

WOD:

3 Rounds:

20 Overhead squats (95/65 lbs)

20 Floor wipers (95/65)

20 Double unders

Floor wiper Demo:

Reebok Crossfit ONE:

Here is an article on Reebok's Huge Push Into Crossfit.

What do you think about Reebok's partnership with Crossfit? I love that Reebok is exposing Crossfit to an even bigger audience! What do you think of the sport of fitness commercials?

Who is ready for floor wipers??!

Post thoughts to comments:

Thursday 1/19/12

2012-01-18T20:04:00.001-08:00

WOD:

1 Mile Run

2k Row

1 Mile Run

-OR-

5k Run or Row

Danny Monty, Cyle, and Nicole on pull-ups!!

What's your favorite way to do pull-ups? Strict, kipping, butterfly?? If you don't have a pull-up YET, what modification do you prefer?? Band, jumping, or rings??

Post thoughts to comments:

Wednesday 1/18/12

2012-01-18T00:18:00.000-08:00

WOD:

800m Run

5 Thrusters (135/95)

5 Muscle-ups

400m Run

10 Thrusters (115/75)

10 Chest-to-Bar Pull-ups

200m Run

15 Thrusters (95/65)

15 Pull-ups

The Warrior Ramrod!! AKA Raminda at the Battle of the Boxes!

Who has flexibility as a weakness??? Shoulders, wrists, hips, hamstrings, knees, or anything that limits your mobility can majorly limit your progress in Crossfit!! Check out Mobility WOD for great tips and techniques for gaining your mobility back!!

Post thoughts to comments:

Tuesday 1/17/12

2012-01-17T01:04:00.000-08:00

WOD:

1-1-1-1-1 Max Snatch

5 rounds:

7 Burpee box jumps (20" for men and women)

14 GHDs

Dawn on pull ups getting her chin above the bar!!!

Kevin competing at Regionals!

Who is planning to sign up for the open this year??

Check out last year's open on the Crossfit games site! The open consists of one workout per week that takes place at our own gym! This year the competition will run February 22nd - March 25th! Registration open Feb 1st!!!

Post thoughts to comments:

Monday 1/16/12

2012-01-15T22:22:00.000-08:00

Happy Birthday JoAnn!!!!!!!!!!!!!!!!!!!!!!

WOD:

500m Row

40 Deadlifts (135/95)

30 Kettlebell Swings (53/35)

20 Power Cleans (135/95)

10 Turkish Get-ups (53/35) *5 each side

20 Ball Slams

30 Kettlebell Snatches (53/35) *15 each side

40 Overhead Walking Lunges (use slam ball as weight)

500m Run

Team WORK!!!

Philthy pushing Katie drinking a beer for 20 points!

Family team work!!

Congrats to Rocco for competing at the OC Throwdown this weekend and representing CFLV well!! We don't know the overall results yet but he placed 36th in event 1, 36th in the floater, 28th in event 3, and 21st in event 4! They only took the top 64 men/women from each division to Sunday and Rocco made the cut! Once we know the overall results they will be posted!!! Congrats again Rocco we are so proud of you!!!

Post thoughts to comments:

Friday 1/13/12

2012-01-12T23:06:00.000-08:00

WOD:

"Elizabeth"

21-15-9 Reps for time:

Squat Cleans (135/95)

Ring Dips

Rocco at one of the NLI Events!!

Rocco is competing this weekend at the OC Throwdown!!! He is in the Advanced Division in heat 10! His first event on Saturday starts at 10:57am, and his second event starts at 3:18pm with one floater WOD to be done sometime throughout the day. Only the top 64 men/women from each division will advance to Sunday!! Let's all go out and support Rocco!! Good luck!!!!! We know you will make CFLV proud! Click here to buy spectator tickets!!!

Post thoughts to comments:

Thursday 1/12/12

2012-01-11T22:06:00.000-08:00

WOD:

Rest / Work on Skills / Make up a missed WOD!

Crossfit Roots' idea of a Kiddie Corral!! What do you think???

The first event of the Next Level Invitational summer series is on February 4th! Registration is open, click here to register!! Who wants to do it???? They are going to have Division I, Division II, and Division III, Masters 40-52, Masters 53+ for men and women. Just as with the Crossfit Opens, the more the merrier!!!!

Post thoughts to comments:

Wednesday 1/11/12

2012-01-10T21:09:00.000-08:00

WOD:

10-9-8-7-6-5-4-3-2-1 reps for time:

Wall Balls (20/14 to 10ft)

Box Jumps (24/20)

Pull-ups

200m Run*

*One 200m run is done at the end of each round. Ex: 10 wb, 10 bj, 10 pu, 200m run, then 9 wb, 9 bj, 9 pu, 200m run etc....*

Elysha on handstand push-ups!!

Cyle knocking out HSPU's!

Who likes to use the same set-up Cyle has for handstand push-ups and why???

This Saturday and Sunday is the OC Throwdown!! Rocco will be competing!! Is anyone else?! Who wants to go watch and support him?? Click here to buy spectator tickets! We can try to set-up a carpool for those who are going!

Post thoughts to comments:

Tuesday 1/10/12

2012-01-09T21:37:00.000-08:00

WOD:

Press

3-3-3-3-3

then......

5 Rounds:

50m Farmer's Walk (70lbs/53lbs)

Back Squats(155/105)

Sean on pull-ups!!

Nicole doing one-legged squats!!

Who is going to be participating in the 2012 Crossfit Games Opens??! Registration for the Opens is Feb. 1st and they begin Feb. 22 and go to March 25th! We will try to do it again like we did last year if we get enough people to participate! EVERYONE can do it and the more the merrier as always!! It's also more comfortable with more people because then not everyone is looking at you! :) Let us know ASAP if you want to do it!!

Post thoughts to comments:

Monday 1/9/12

2012-01-08T21:46:00.000-08:00

Another week by Remin.......

WOD:

10 Rounds for time:

100m Run

3 Hang Snatch (115/85)

6 Burpees

Sandra on handstand push-ups!

From Saturday's team wod! Who LOVED the warm-up??

The Kiddie Corral is almost ready!! Who's going to make good use of it??

Congrats to Rick and Marty for competing their Crossfit Certification Course this weekend!! Now we just have to wait for their test results............ We want to hear alllllllll about it!!!

Post thoughts to comments:

Friday 1/6/12

2012-01-06T01:11:00.000-08:00

WOD:

"Mary"

AMRAP in 20 minutes of:

5 Handstand Push-ups

10 One-legged Squats (still have to be below parallel!)

15 Pull-ups

From the New Years Eve team WOD:

Our strong and beautiful girls!!!

Matt E. doing work and helping out his team....

Jeff and Hil getting 20 points for their team!

Beeroverhead walking lunges!!

Remin and Rick showing true team work!

So who absolutely LOVED Remin's programming this week??? It was an awesome week and very well programmed! Thank you Remin!!

Good luck to Rick and Marty who are going to get Crossfit Certified this weekend at Crossfit 714!! Have an amazing time and learn a lot! We know you are going to represent CFLV very well!!

Post thoughts to comments...................................

Thursday 1/5/12

2012-01-04T21:23:00.000-08:00

WOD:

Sled Push (2 45's each side for men, 1 45 and 1 25 each side for women)....

21-15-9

Kettlebell Swings (70/53)

Toes-to-Bar

...... Sled Push

From the Christmas Party:

Kristen and Elysha waiting for their Secret Santa to give them their gifts!

Rick overly excited about Remin's gift to him...

Katie scoring a Nordstroms gift card!!!

Who would be interested in playing more sports like we did for the Turkey Bowl??? Like basketball, beach volleyball or regular volleyball, soccer... Let us know so we can set it up!!!!

Post thoughts to commments:

1/4/12

2012-01-03T20:43:00.000-08:00

WOD:

Deadlift 2-2-2-2-2-2

Then...

2k Row; 5 burpees every minute on the minute

Partner sled pushes while chugging a beer!

New Years Eve Wod!!!

What are your Crossfit goals for 2012?? Do you have goals you'd like to accomplish at the gym over this next year?

Post goals to comments:

1/3/12

2012-01-02T21:21:00.000-08:00

HAPPY BIRTHDAY MARTY!!!

Everyone MUST participate in 52 Birthday Double Unders OR Tuck Jumps if you can't do double unders :)

*This week programmed by Remin!!*

WOD:

5 Rounds:

Run 200m

9 Power Cleans (135/95)

6 Front Squats

3 Thrusters

Marty swinging toward the reindeer pinata at the Christmas party!

Sean wearing the reindeer!!!

Everyone collecting candy!

Thank you everyone for coming to Christmas Party Friday! A Huge Thank you to Dan and Peggy for hosting such a great night! It was tons of fun, it is always great to get together and spend time with everyone outside of the gym!

Post thoughts to comments:

January 1st, 2012

2012-01-01T11:24:00.000-08:00

HAPPY NEW YEAR!!!

THE GYM WILL BE CLOSED MONDAY (1/2/12)

All classes Monday are cancelled. Enjoy watching the Rose Parade and Rose Bowl!

Tuesday we will resume regular class schedule.

Wishing yourself and loved ones a very happy 2012 from CFLV!!!

Post new year resolutions to comments:

Friday 12/30/11

2011-12-29T22:25:00.000-08:00

*SCHEDULE CHANGE*

The schedule for today is as follows:

6am,7am,8:30am,10am.. 4pm,5pm.

There will be no 6:30 class and the 5:30 class has been changed to 5pm! This way we can all make it to the CFLV Christmas Party and not SUPER late! :)

WOD:

5 Wall Climbs

15 Kettlebell Swings (53/35)

10 Double Unders

4 Wall Climbs

15 Kettlebell Swings

20 Double Unders

3 Wall Climbs

15 Kettlebell Swings

30 Double Unders

2 Wall Climbs

15 Kettlebell Swings

40 Double Unders

1 Wall Climb

15 Kettlebell Swings

50 Double Unders

Brilliant (before he joined CFLV) and TWR at last year's New Years Party!

Nicole and Rocco!!!!!

*There WILL be a New Years Eve WOD tomorrow at 9am! Bring family and friends!!*

**Tonight is the CFLV Christmas Party at Dan and Peggy's house!! EVERYONE be there!!!!!!! In case you forgot... it is a pot luck style party! Bring your favorite food/dishes and drinks!!**

Post thoughts to comments:

Thursday 12/29/11

2011-12-29T03:14:00.000-08:00

WOD:

Works on skills AND/OR Make-up a MISSED WOD from the week!

Dan and Raminda during the St. Patty's Day race!

Tomorrow is the CFLV Christmas Party at Dan's house starting at 6pm!! The address is at the gym! This will be a potluck style party so bring your favorite food and/or drinks! ALSO don't forget to bring the final gift for your secret santa!! Remember there is a $20 limit on these gifts!

Post thoughts to comments:

Wednesday 12/28/11

2011-12-28T03:34:00.000-08:00

HAPPY BIRTHDAY NICOLE!!!!!!!!!!!!!!!!!!!!

WOD:

3 Rounds:

400m Run

21 Box Jumps (24/20)

12 Handstand Push-ups

We love you Nicole!!!!!!!!

It is almost time for the CFLV Christmas Party!!! Who is excited?!?! Feel free to bring any games you want to play... aka Twister! :)

Post thoughts and WOD times to comments:

Tuesday 12/27/11

2011-12-26T21:27:00.000-08:00

WOD:

5 Rounds for time:

9 Deadlift (135/95lbs)

6 Hang power snatch

3 Over head squat

"The right amount of laughter mixed with agony builds teams"

This is the WOD from Mainsite today! (www.crossfit.com) Check mainsite comments to compare your time with crossfitters around the world!

Who would like to compete against this group?! Has anyone tried Katie Hogan's version of foam rolling??

This is the last week for Secret Santas! Final gifts will be exchanged this Friday, December 30th at our CFLV Christmas Party!!!

There will be a New Years Eve WOD Saturday morning at 9 am!

Post thoughts to comments:

Monday 12/26/11

2011-12-25T22:17:00.000-08:00

WOD:

"Barbara"

5 Rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

*We will NOT be taking the 3 minutes rest between rounds*

What unusual or functional movements have you tried outside of Crossfit??

How was everybody's Christmas?!?! I hope you all got everything you wanted and had amazing times with your families and friends!!

Christmas is NOT over for CFLV though.. there is still one more week for the Secret Santa game! It ends this Friday the 30th, which is when the CFLV Christmas Party will take place at Dan's house! There are flyers at the gym with more info on the party. It is a pot luck and BYOB so there will be a sign-up sheet at the gym so you can all sign-up and say what dish or drink you are going to bring!!

ALSO.... there are a couple people who have not given any gifts to their Secret Santas! PLEASE PLEASE PLEASE don't forget to give them gifts this last week of the game! And don't forget about the final gift to be given at the Christmas Party!

Post thoughts to comments:

Friday 12/23/11

2011-12-22T23:01:00.000-08:00

TWO more days 'til CHRISTMAS and the goose is getting fat!!!!!

WOD:

10 Rounds for time:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 GHD Sit-ups

*Strict pull-ups means no kipping at all! No butterfly.. no swinging, no kicking up your knees. You are using only your arms to pull you up! :)*

Jeff at Battle of the Boxes!!!

Reminders: Christmas team WOD at 9am tomorrow!!! AND... CFLV Christmas Party at Dan's house Dec. 30th @ 6pm!!!!!!!

Who LOVES olympic lifting?!?!

Post thoughts to comments:

Thursday 12/22/11

2011-12-22T02:00:00.000-08:00

THREE more days 'til Christmas!!!!!!!!!

WOD:

REST! OR work on skills or make-up a WOD!

ALL CFLVers welcome.... Regen Grace Messenger!!!!

Mommy and daughter!!

Born December 16th, 2011! Weighing in a 5lbs, 3oz!! Watch out for this future CFLVer!!!!!

Christmas Team WOD this Saturday at 9am!! Bring in family and friends!!! :)

"Be sure to drink your ovaltine!" AND check your stockings to see if your secret santa brought you a gift!!!!.... what movie is that quote from?!?!

Finally... CFLV Christmas Party at Dan's house on Dec. 30th starting at 6pm!!! Be there or be triangle! There are flyer at the gym about the party!!!!!

Post thoughts to comments:

Wednesday 12/21/11

2011-12-21T00:59:00.000-08:00

FOUR more days 'til CHRISTMAS!!!!!

WOD:

3 Rounds for time:

200m Run

30 Hang Power Snatch (95/65)

30 Wall Balls (20/14 to 10')

Today is Yuki's last day with us!!!!! She is leaving for Japan and won't be back until next September :( :( :( Try your very best to get in to the gym tonight and say bye!!! We will miss you sooo much Yuki!... In Yuki's short time here she has made to every competition that any CFLVers competed in and given us so much support! We are so lucky to have had her at CFLV and CANNOT wait to have her back in 9 months!!

Post thoughts and farwell thoughts to comments:

Tuesday 12/20/11

2011-12-19T21:46:00.000-08:00

5 days until CHRISTMAS!!!

WOD:

5 deadlifts (225/155)

100 air squats

10 dl

75 squats

15 dl

50 squats

10 dl

25 squats

5 dl

Amy on deadlifts!

**Yuki is heading home to Japan Thursday! Wednesday night will be her last time working out at CFLV for awhile, so make sure you come say bye!!!***

This Saturday we are having a Christmas Eve Team WOD at 9am!!! It is going to a lot of fun! Bring family and friends!!!

Secret Santas continue until our CFLV Christmas Party Friday December 30th!!!

Post merry&jolly thoughts to comments:

2011-12-18T23:52:00.000-08:00

6 more days until Christmas!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

WOD:

3 rounds for time:

40 Push Press (65/45)

30 Box Jumps (24/20)

20 Kettlebell Swings (53/35)

10 Burpees

Last year's Christmas Eve WOD!

We ARE doing a Christmas Eve WOD this year, which is this Saturday at 9am! Bring friends and/or family! The more the merrier Christmas!

ALSO.... make sure you bring a gift for your Secret Santa's Stocking each week until the Christmas Party which is on the 30th at Dan's house!! Don't be a Scrooge!!!!

Post thoughts to comments:

Friday 12/16/11

2011-12-15T19:58:00.000-08:00

WOD:

"The Other Total"

1-rep Max Clean

1-rep Max Bench Press

1-rep Max Overhead Squat

followed by:

"Freddy's Revenge"

5 Rounds for time:

5 Shoulder to Overhead (185/115)

10 Burpees

Demo: wmv / mov

Strong Baby!!!!!

Who loves Christmas time?!?!?!

Post thoughts to comments:

Thursday 12/15/11

2011-12-14T22:54:00.000-08:00

WOD:

Works on skills or make-up a missed WOD!

Andrew has a nice "rack"!!

*Bring in your stockings!! We are missing about 17 stocking based on the names of who signed up! If you don't bring them in then your stocking will be a plastic bag!! ALSO make sure your stocking says your name somewhere on it so we know who it belongs to!! FINALLY.. there are three more names to be picked!! Which means three people have not picked their person yet... so do so ASAP PLEASE!! Thank you!!!!!!!!!!!!*

Post thoughts to comments:

Wednesday 12/14/11

2011-12-13T21:20:00.000-08:00

Christmas is 11 days away!!!!!!

WOD:

"Nancy"

5 Rounds for time:

400m Run

15 Overhead Squats (95/65)

Overhead positions:

Solid; weak core; tight shoulders.... which one are you???

Who likes the idea of having a "Kiddie Corral" at the gym allowing all of you parents, or parents to be, out there who have kids that keep you home to bring them to the gym with you? You can get your WOD in and still keep your eye on them!!

Post thoughts to comments:

Tuesday 12/13/11

2011-12-12T22:23:00.001-08:00

WOD:

AMRAP in 20 min:

10 KB swings (70/53 lbs)

8 Ring dips

6 HSPUs

Nico at NLI this Saturday! He snatched 170lbs and placed 32nd in advanced males!!!

Overhead squats with Christmas Trees!! Do any CFLVers have fun Christmas crossfit pics to share??

Secret Santas begin this Week!!!

Each week from now until the Christmas Party (Dec. 30th) you will put a gift is your person's stocking! Anything from homemade to $5. The final gift will be given at the party! The limit for the final gift is up to $20!

Don't forget to bring in your stocking! We have a competition for the most fun/decorative stocking!! HAVE FUN SANTAS!!!

"Without rest, a man cannot work; without work, the rest does not give you any benefit."
- Abkhasian Proverb

Post thoughts to comments:

Monday 12/12/11

2011-12-11T19:31:00.000-08:00

WOD:

5 Rounds for time:

20 Step-ups (95/65, 20")

15 Pull-ups

10 Burpees

Worlds largest stocking!!!

Today is the day that Secret Santa starts!! Each week from now until the Christmas Party (Dec. 30th) you will put a gift is your person's stocking! Anything from homemade to $5. The final gift will be given at the party! There limit for the final gift is up to $20! *IF you have not yet picked a person make sure you do so TODAY! Also read and follow the instructions on the white paper next to the bucket with all of the secret santa papers!* Finally is you haven't brought in your stocking the bring it in ASAP or you won't be getting any gifts!!! Remember to make it as fancy/funny/or crazy as you can!

The NLI was super fun!! Nico came in 32nd place overall! Special thanks to Blake, Yuki, Sarah, and Joe for coming out to watch and support!!

Post thoughts comments:

Friday 12/9/11

2011-12-08T20:06:00.000-08:00

HAPPY (early) BIRTHDAY TO BRILLIANT!!!!!!!!!!!!!!!!!

28 Birthday Backflips!! If you can't do a backflip then do 28 handstands!!

WOD:

Pick out of a hat! There are 5 different "Girl" WODs and 5 different "Hero" WODs! You will pick one out of the hat and that is your WOD!

Kristen on deadlifts!!

Rick showing that he really does love burpees!!

Sarah Rod waiting to fly through bar facing burpees!!

*There WILL be a 9am team WOD tomorrow!!*

This is the last day to sign-up for Secret Santa!! So make sure you get your name on the list and fill out a sheet!! ALSO.. bring in your stockings!! So far we only have three! AND be sure to make them super fancy.. huh! The Rules for Secret Santa are that each week you must put something in the stocking of the person you chose! They don't have to be big fancy gifts.. just something small from homemade to $5. PLEASE PLEASE PLEASE try your very best not to forget about this! It doesn't feel good to not get any surprises in your stocking!! We will begin next week and end on Christmas Eve for the stockings. The "BIG" gifts will be given at the CFLV Christmas Party. There is a $20 limit on these gifts!

Tomorrow is the Final NLI of the winter series!! Who is going to show some support!?!?!

Post thoughts to comments:

Thrifty Thursday 12/8/11

2011-12-07T20:36:00.000-08:00

WOD:

NOT a skills or make-up day... come in to find out the WOD! Don't worry it's not a 5k run or row either!!

K-Fer about to go overhead!!

Jeff putting weight overhead with ease!!

Terry loving bar facing burpees!!

Blake powering through DB push presses!!

This Saturday is the final Next Level Invitational Event of the series!! Nico will be competing at 8am, 10:30am, and 2:42pm assuming everything runs smoothly and they are on time! The events have been announced!!:

Event 1: "It pays to be a winner"

Run - The distance will be announced the day of the event.

Event 2: "Lbs and Seconds"

4 minutes to find a 1-rep max hang snatch. It is scored by the amount of weight divided by your weight.

Rest 1 minute then..

1k Cycle for time.

Event 3: "Grip and Rip"

For time:

100 Double unders

20 Handstand Push-ups

25 Power Cleans (135/95)

30 Toes to Bar

35 Burpee Deadlifts (135/95)

40 Pull-ups

100 Double Unders

Who is going to be there to support?!?!

**You guys have until tomorrow to sign-up and bring the fanciest stocking you can find for Secret Santas!! The more people there are the more fun it will be!!!**

Post thoughts to comments:

Whiskey Wednesday 12/7/11

2011-12-06T22:33:00.000-08:00

WOD:

AMRAP in 15 minutes:

Toes-to-Bar

Back Extensions or Good Mornings

Box Jumps (30/24)

For this WOD there is no set rep scheme. So you can do these exercises in any order and rep scheme you like to get as many reps as you can! The only requirement is that you MUST achieve a minimum of 35 reps of each exercise.

Kristen killing overhead walking lunges!

S-Rod knocking out a million double unders!!

TWR aka Raminda.. #14 putting 235lbs overhead with ease!!

Nico on 35lb dumbbell push press!

Reminder that the Christmas Party is going to be on the 30th of this month at Dan's House!!!! This is when Secret Santas will end. Also remember to bring in your stocking for the game by the end of this week, best stocking wins a prize!!! That is also when we will be picking our Secret Santas!!

***Guys please please do NOT tie knots in the jump ropes! It really messes them up! If you can't find a rope you like then please consider buying your own! ALSO do NOT drop the barbells when they have no weight or just metal weights on them. It RUINS the bars! AND please avoid dropping kettlebells from the top of the swing or snatch or turkish get-up. Even though they are pretty solid they will crack after multiple drops!! Thank you!!!!!!!***

Post thoughts to comments:

Tuesday 12/6/11

2011-12-05T22:18:00.001-08:00

WOD:

5 Rounds:

3 Power Cleans (185/115)

10 Burpees

Rest 3 minutes then..

5 Rounds:

5 Overhead Squats (135/95)

10 Ring Dips

From Battle of the Boxes:

K-Fer on double unders!!!

Blake on double unders!!!

*Sign up for Secret Santas and bring in your stockings by FRIDAY!! Aside from the whole Secret Santa game, there will be a special prize for the person who brings in the best/coolest looking stocking!!!*

So who wants to compete now after watching the Battle of the Boxes??? And of those who competed for their first time, will you be competing again?!?!

Post thoughts to comments:

Monday 12/5/11

2011-12-04T21:44:00.001-08:00

WOD:

3 Rounds for time:

Row 400m

15 Sumo-Deadlift High Pulls (95/65).. feel free to using 115/75!

50 Double Unders

We've done this WOD before. Click here to see the last results!

CFLV (minus a few)

Masters!!!!

Awesome job to all who competed in the Battle of the Boxes this weekend!!! It was such a fun event!! The Masters Team finished in 2nd place overall!! AND were also the oldest team with a combined age of 215! HAHA! Sarah, Kristen, Raminda, and Nico finished in a 3-way tie for 2nd place and ended up in 4th place overall after a tie-breaker which was: 10 trips with a prowler, first team to finish wins! Katie F., Remin, Blake, and Remin's co-worker finished in 21st place overall!! Click here to see the results! EVERYONE did so awesome and we are all so proud of you!! Especially those who competed for the first time!! More pictures will be put up as the week goes on!

I will be extending the Secret Santa for another week since there are so few people signed up! You have until the end of the week to sign-up and bring in a stocking!! Also don't forget to fill out the S.S. paper WHEN you sign up!! The CFLV Party will be on December 30th at Dan's house again!! This is also when Secret Santas will end!!

Post thoughts to comments:

Friday 12/2/11

2011-12-01T22:05:00.000-08:00

REMEMBER: THERE WILL BE NO 9am TEAM WOD TOMORROW MORNING!

WOD:

AMRAP in 20 minutes:

15 Box Jumps (24/20)

15 Air Squats

15 Abmat Sit-ups (unanchored)

Kara!!!

Sarah!!!

Rocco!!!!

Who LOVES handstand push-ups?? Who does NOT love them??

*Sign-up for Secret Santas today!!! And bring in your stockings by Monday! The Rules for Secret Santa are that each week you must put something in the stocking of the person you chose! They don't have to be big fancy gifts.. just something small from homemade to $5. PLEASE PLEASE PLEASE try your very best not to forget about this! It doesn't feel good to not get any surprises in your stocking!! We will begin next week and end on Christmas Eve for the stockings. The "BIG" gifts will be given at the CFLV Christmas Party. There is a $20 limit on these gifts! We have a few options for the CFLV Christmas Party. Since this years seems to be sooooo busy we need to choose a date: either the 23rd, the 30th, or in early January. Which works best for you??? Let us know so we can plan it ASAP! *

Tomorrow is the Battle of the Boxes at Crossfit Kinnick!! Are teams are: Terry, Marty, Rick, and Jeff in the Masters Division; K-Fer, Blake, Remin, and Remin's co-worker in the Intermediate Division; and Kristen, Sarah Rod, Raminda, and Nico in the Intermediate Division. We are all representing CFLV!!!!

Heat times:

K-Fer, Blake, Remin, Co-worker:

WOD 1 & 2: 8:25am WOD 3 & 4: 9:40am

Kristen, Sarah Rod, Raminda, Nico:

WOD 1 & 2: 10:30am WOD 3 & 4: 11:45

Terry, Marty, Rick, Jeff:

WOD 1 & 2: 1:00pm WOD 3 & 4: 2:25pm

The Address to Crossfit Kinnick is 166 S 2nd Avenue Suite C, Upland, CA 91786. Spectator tickets are sold out!!! I hope you all bought yours in time!! Who is coming out??? Maybe you guys can coordinate with each other to carpool out so you don't have to take as many cars!! Look forward to a very fun and exciting event!!

Post thoughts to comments:

Thursday 12/1/11

2011-11-30T21:03:00.000-08:00

WOD:

Make-up a missed WOD OR work on skills (AKA something you're not good at). NOT DO WHATEVER YOU WANT DAY

Yay for inch worms!!!

*There will be no Saturday Team WOD. EVERYONE will be at the Battle of the Boxes at Crossfit Kinnick and you should be there too!! (Don't forget to buy your spectator ticket ASAP!!*

**Sign-up for Secret Santas!!! We start on the fun on Monday!!!**

Post thoughts to comments:

Wednesday 11/30/11

2011-11-29T23:27:00.000-08:00

WOD:

100 Double Unders....

4 Rounds:

30 Kettlebell Swings (53/35)

20 Ball Slams

10 Burpees

....100 Double Unders

Our CFLV Masters Team for Battle of the Boxes!:

Party Marty!!

Terry!!

Jeff!!!

Rick!!!

You guys are going to do sooo awesome!!! Can't wait to watch you guys compete!!

Speaking of watching... make sure to buy your spectator ticket for Battle of the Boxes!! It's only $5 and will sell out so buy them NOW! Click on the link to get them!!

Also don't forget that the final NLI event of this series is Dec. 10th!!!!

Post thoughts to comments:

Tuesday 11/29/11

2011-11-29T01:06:00.000-08:00

WOD:
Deadlift
5 sets of 5 reps @ 75% of your 1-Rep Max followed by:
For time:
400m Run
20 Push Jerks (135/95)
400m Run
15 Push Jerks
400m Run
10 Push Jerks
400m Run
5 Push Jerks

Who loves Crossfit dogs?????

We will be starting Secret Santa's again at the beginning of next week!! There will be a sign-up sheet and papers to fill out at the gym by Wednesday so be sure to sign-up and BRING IN A STOCKING to hang in the gym! It will go for two weeks starting next Monday and will finish at the CFLV Christmas Party! (more details about the party to come) Since we're starting the Secret Santa's a little later this year than last the rules will be a little bit different! You will ifnd those out very soon! :) GET EXCITED FOR CHRISTMAS!!!!!!!!!!!!!!!!!!!

Post thoughts to comments:

Monday 11/28/11

2011-11-27T22:44:00.000-08:00

WOD:

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups

From Saturday's team WOD:

Rope climbs!!

This is how you know you worked your butt off!!!

The Saturday WOD was:

Between two people complete for time:

Sled Push (one person at a time)

15 Rope Climbs

Sled Push

150 GHD Sit-ups

Sled Push

150 Ball Slams

Sled Push

Check out more pictures from the CFLV Turkey Bowl here! Thanks again to Mike Vlietstra for taking pictures!!

The WODs have been released for this Saturday's Battle of the Boxes at Crossfit Kinnick!! Check them out here! Who is going to be there to watch and support our teams?!

Post thoughts to comments:

Friday 11/25/11

2011-11-24T23:44:00.000-08:00

HAPPY EARLY BIRTHDAY TO AMY!!!!!!! Her birthday is tomorrow!!

There is 10am WOD today ONLY. We will be closed for the rest of the day!!

Becca and Amy at the 2011 Reebok Crossfit Games!!

From the Turkey Bowl!!:

About to warm up!

Stretching out...

Blue vs. Yellow.. Decided who receives the ball and who kicks!

We're under way!!

The First Annual CFLV Turkey Bowl was a success, minus a sprained ankle :(, and even though the yellow team won! It was an amazing time with amazing people! Thanks to all who came out! Who is excited for next year?! Special thank you to Mike for taking pictures!!

How was everyone's Thanksgiving?!?! I hope you all ate way too much and had great times with your families!!

Post thoughts to comments:

Thursday 11/24/11

2011-11-23T19:25:00.000-08:00

HAPPY THANKSGIVING!!!!!!!!!!!!!!!!

WOD:

Turkey Bowl!!!!! @ Ramona Middle School: 3490 Ramona Ave., La Verne 91750. Be there by 9am so we can warm up and pick teams!! Easy-ups will be provided for those who are not playing just in case it rains!! ALSO, feel free to bring friends, drinks (alcoholic or not :)) and snacks!!

Everyone have amazing times with your families and be thankful for all that you have!!!!

Post thoughts to comments:

Wednesday 11/23/11

2011-11-22T21:04:00.000-08:00

WOD:

3 Rounds for time:

20 Pull-ups

40 Box Jumps (24/20)

800m Run

From last year's CFLV Christmas Party!!

Jeff and Wes!

Game time!!

Andrew and C-Note AKA Cyle!

Reminder about this week's schedule:

There will be NO classes on Thursday, just the CFLV Turkey Bowl!! And Friday there is only ONE class at 10am! There is a Saturday WOD at 9am too!

This Saturday is also the San Dimas Turkey Trot at Frank G. Bonelli park! Who is doing it or wants to do it???

Post thoughts to comments:

Tuesday 11/22/11

2011-11-21T22:23:00.001-08:00

Hero WOD "J.T."

21-15-9

Handstand Push-ups

Ring Dips

Push-ups

Yuki loving turkish get-ups!

Raminda!!!!

Who wants one?!?!

*Turkey Bowl at Ramona Middle School at 9am this Thursday, Thanksgiving morning!!! Teams will be decided there! Feel free to bring beverages (alcoholic or not) and snacks!!*

**Battle of the Boxes is Saturday, Dec. 3rd! Anyone out there still looking for teams???**

Post thoughts to comments:

Monday 11/21/11

2011-11-20T23:54:00.000-08:00

WOD:

5 Rounds:

400m run

20 Overhead Walking Lunges (95/65)

10 Burpees

CHRISTMAS!!!!!!!!!!!!!!!!!!!

It's almost Christmas time!!! AND almost time for the CFLV Christmas Party!!! Dan had such an amazing party last year at his house! Who wants to host this year's CFLV Christmas Party???? We're gonna have another Secret Santa this year!!

A quick message:

Hey fellow CFLV athletes...CFLV now has a Twitter account!! Although Twitter is horribly confusing at first glance you will quickly catch on...our page will provide up to date information on the BOX, a link to the daily WOD, and tons of information on everything Crossfit related. Twitter is also a great way to communicate with your local trainers and follow the elite crossfit athletes as they prepare for the upcoming games! In order for us to maintain the site we encourage you to create an account and spread the word!! This link should direct you to the page, If not simply type in crossfitLaverne in the search engine...
https://mobile.twitter.com/crossfitlaverne

Also..... Thursday is the CFLV Turkey Bowl!!!!! Who is ready.. or getting ready for it?? It is going to be at Ramona Middle School in La Verne at 9am!!! Be there or be square!!!!!

Post thoughts to comments.....................

Saturday 11/19/11

2011-11-19T01:19:00.000-08:00

Saturday Team WOD!!!!

Who is going to be there??? I promise it's going to be a SUPER fun workout!! See you in the morning!

Who wants killer abs?? Check out this video below.....you don't really need CrossFit anymore, just use THE RACK! haha

Love, Sarah Rod

Post thoughts to comments.....

11/18/11

2011-11-17T22:49:00.000-08:00

WOD:

For time:

5 Squat Cleans (135/95)

10 Handstand Push-ups

5 Squat Cleans

15 Box Jumps (36"/30")

5 Squat Cleans

20 Toes to Bar

5 Squat Cleans

25 Wall Balls (20/14 to 10')

5 Squat Cleans

20 Toes to Bar

5 Squat Cleans

15 Box Jumps

5 Squat Cleans

10 Handstand Push-ups

5 Squat Cleans

In case you forgot what a squat clean looks like...

If you want to be inspired then click here and watch the video!! I'm sure most of you have seen it before but it is incredible still!!!

So who needs music to motivate them during a WOD??? If so what kind of music do you prefer????

Don't forget:

***To ALL CFLVers: Please join Becca and Dustin in celebrating their future crossfitter!!! Festivities are going to be on Sunday, November 20th at 2pm at the Ferrari's house!! The address is on the weekly challenge board at the gym!! EVERYONE is welcome! It will be tons of fun times and a great way to help welcome our future member into Crossfit La Verne!!***

Post thoughts to comments:

Thursday 11/17/11

2011-11-16T21:23:00.000-08:00

HAPPY BIRTHDAY KATHLEEN!!!!!

WOD:

NOT a skills or make-up day! Come in a find out the WOD!

P.S. Remember crossfit is about being prepared for the unknown and unknowable!!

Rick on Turkish Get-ups!

Who loves turkish get-ups?!?!

Post thoughts to comments:

Wednesday 11/16/11

2011-11-15T20:58:00.000-08:00

WOD:

4 Rounds for time:

12 Turkish Get-ups (6 each arm 53/35)

24 GHD Sit-ups

8:30am class doing wall balls!!!

The movements for the Battle of the Boxes have been released!

Advanced division:

-Muscle-ups

-Handstand push-ups (kipping allowed)

-C2B Pull-ups

-Deadlifts

-Bar Facing Burpees

-Toes-to-Bar

-Shoulder to Overhead

-Ground to Shoulder

-Double Unders

-Dumbbell Push Press

Intermediate/Masters Division:

-Pull-ups

-Deadlifts

-Bar Facing Burpees

-Shoulder to Overhead

-Toes-to-Bar

-Ground to Shoulder

-Double Unders

-Overhead Walking Lunges

-Dumbbell Push Press

*Not every member of the teams will have to do every movement so the other members will be able to pick up the slack!*

The Workouts will be announced Sat. November 26th!! Who is going to come watch and support our CFLV teams?!

**Some folks from Top Speed Running in La Verne are coming to our gym tonight at 5pm to talk about and demo the Innov-8 shoes that have been gainly popularity in the Crossfit community! So if you are interested in these shoes at all come check it out!!! The 5:30pm class will be starting a little late.**

Post thoughts to comments:

Tuesday 11/15/11

2011-11-14T22:49:00.001-08:00

WOD:

1-Rep Max Overhead Squat

then...

21-15-9

Power Snatch (75/55)

Chest-to-bar Pull-ups

Marty and Raminda at the NLI!!!

There is just over a week to the CFLV Turkey Bowl!!! It will be Thanksgiving morning at 9am! We will be playing at Ramona Middle School (old location of CFLV). It will be flag football so EVERYONE can play.. regardless of skill level! We are going to go out and have a great time, and the more the merrier so sign up people!!! :)

Crossfit has been coming up with new movements more and more lately.. like the wall climb, or the inverted burpee (which we have never done). What do you guys think when new movements come up? What do you think of this one: GHD Wall Balls (wmv)(mov)

Post thoughts to comments:

Monday 11/14/11

2011-11-13T22:16:00.000-08:00

Happy Birthday Josh Hilton!!!!!!!!

25 Birthday Burpees

WOD:

AMRAP in 4min:

9 Air Squats

100m Sprint

3 Wall Climbs

Rest 2 minutes and repeat for a total of 3 rounds.

Josh and Dee!!!!

The NLI was SUPER fun!!! We were there from 6am to about 7pm and it rained from 1:30 on! All of the events were different than normal crossfit events which made for a very interesting competition! Thank you soo much to the spectators that came out and supported us!!! Marc finished in 69th place and Nico finished in 71st place! Can't wait for the next competition in December!!!

Speaking of competition.. the next one is Crossfit Kinnick's Battle of the Boxes team competition!! We have 3 teams so far! Katie F., Katie N., Remin, and Blake; Terry, Marty, Rick, and Jeff; and Kristen, Raminda, and Nico (we need one more female!!). It's going to be a very fun event that everyone should go and watch!! There are prizes for first place teams in each category. The three categories are Advances, Intermediate, and Masters.

Post thoughts to comments:

Friday 11/11/11

2011-11-10T21:35:00.000-08:00

Happy Veteran's Day! AND Happy early birthday to Mike Martinez!!!!!!!!!

Hero WOD:

"Blake"

4 Rounds for time:

100ft Overhead Walking Lunges (45lb/25lb plate)

30 Box Jumps (24/20)

20 Wall Balls (20/14 to 10ft)

10 Handstand Push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

**There WILL be a 9am team WOD tomorrow (SATURDAY)!! Sorry for the confusion!!**

Post thoughts to comments:

Thursday 11/10/11

2011-11-10T00:26:00.000-08:00

HAPPY BIRTHDAY REMIN!!!!!!!!!!!!!!!! and Happy United States Marine Corps Anniversary!!

WOD:

Work on skills and/or make-up a missed WOD!

Remin being silly at the old gym!

Reminders:

*Sign up to spectate at the NLI Competition this Saturday! Only $10 online before Saturday!!*

**Sign up for the CFLV Turkey Bowl! There is a sign up sheet on the PR Board at the gym!**

***Find a team for Crossfit Kinnick's Battle of the Boxes in December!!!***

Post thoughts to comments:

Wednesday 11/9/11

2011-11-08T18:55:00.001-08:00

HAPPY BIRTHDAY JULIA!!!!!!!!!

26 birthday wall balls (20/14 -> 10ft.)!!!!!!!

Hero WOD "Josh":

21 Overhead Squats (95/65)

42 Pull-ups

15 Overhead Squats

30 Pull-ups

9 Overhead Squats

18 Pull-ups

Birthday girl eating cupcake from Nico's face!

The NLI events have been announced!!

Event #1: "Cleaning Crew"

This is a clean ladder. Athletes will have 20 seconds to lift the designated weight and 10 seconds to transition. It does not matter how you get the weight from ground to shoulder, but MUST show control over the weight and wait for the judge to say GOOD before dropping the weight. Weight progresses in increments of 10lbs, starting at 155lbs/95lbs - advanced, 115/65 - intermediate and masters.

Event #2: "Cyclebel"

6k Bike, 30 Snatches (135/95 - adv.; 95/65 - int./mast.)

Advanced men and women can break up the workout however they see fit, while intermediate and masters must complete 3 rounds of 2k bike and 10 snatches. Snatches can be done in any way as long as the weight goes from ground to overhead in one movement. Arms must be locked with hips and knees extended.

Event #3: "Yoked"

Max shoulder to overhead in 2 minutes with the Rogue Axle. Can be done by press/push press/push jerk/split jerk. Finish at full extension of hips and knees with ears visible from the side. Weight starts on the ground.

Rest 2 minutes

2 minutes to go a max distance with a weight yoke.

This is going be a very fun and interesting event!! So come out and watch and support our athletes!!!

Post thoughts to comments:

Tuesday 11/8/11

2011-11-07T21:05:00.000-08:00

WOD:

3 Rounds for time:

400m Run

21 Push Press (95/65)

12 Burpees

Crossfit Babies!!

It's been said that we are born with an innate ability to move and use our bodies the "proper" way, which is why an infant's squat looks like this!

AND why their push-ups look like this!!!

The Crossfit La Verne Football Turkey Bowl is going to be on Thanksgiving morning @ 9am!! Location to be determined. So please please plan accordingly and try to make it! The more people there the better the game will be!!! Let us know if you are coming so we know how many people will be there!

Saturday November 26th is the San Dimas Turkey Trot 5k, 10k, and Kids Run!! I have heard good things about this race! Who is in?!?!

Post thoughts to comments:

Monday 11/7/11

2011-11-06T18:43:00.001-08:00

WOD:

5 Rounds for time:

50 Double Unders

25 GHD or weighted sit-ups

15 Deadlifts (225/155)

From the ROC Race 5k, Before......

Tony, Katie, Sean, Nico, and Philthy!! About 8:15am and about 45 degrees outside!!

AFTER!!!

About 10:15am and probably around 50 degrees!

The ROC Race 5k this weekend was soo much fun!! Tony ran individually and finished around 45th place out of hundreds of racers!! The other 4 ran as Team CFLV! It was a 5k race with about 15 obstacle challenges that included monkey bars, a huge inflatable slide, slip n slide, walking across ropes, running through tires, dodging boulders, jumping k-rails, rope swings, bleachers, and more!! I think we all have an advantage since we do Crossfit and train functional movements!! As fun as it was, it would have been soo much more fun with more people!! Next year let's get a big group out to really represent Crossfit La Verne!!

The NLI Competition is this Saturday the 12th! Who is going to spectate?? We need people to come out and support our competitors! Click here to register as a spectator and for more details about the event!!

Post thoughts to comments:

Friday 11/4/11

2011-11-04T00:02:00.000-07:00

WOD:

3 Rounds for time:

500m Row

20 Kettlebell Snatches (10each arm, 53/35)

10 Box Jumps (24/20)

5 Muscle-ups

Wilma, Fred, Tinky Winky, and Po!!!

We need more people to do the ROC race tomorrow!!! Who is in??? It looks like an amazing time!!! It would be great to represent CFLV at such as awesome event!!

We have a MASTER'S team for the Battle of the Boxes so far!! Who else is in for this?? There are advanced, intermediate, and masters divisions so anyone can do it!!! It's another great opportunity to represent CFLV!!!

Post to comments:

Thursday 11/3/11

2011-11-02T23:41:00.000-07:00

WOD:

Work on skills AND/OR make-up a missed WOD!!

Pregnant hang power cleans!!!

Post thoughts to comments:

Wednesday 11/2/11

2011-11-01T20:19:00.000-07:00

WOD:

"The Bear Complex"

5 Rounds of 7 reps for weight:

Clean

Front Squat

Push Press

Back Squat

Push Press

(the 5 movements combined equals one rep)

The 7 reps must be completed without setting the bar down. The bar can only touch the ground for a moment when starting the clean for the next rep. The clean can be either a power clean, split clean, or squat clean but if you do a squat clean then you must still do a front squat. So the clean and front squat cannot be combined into one movement. However the front squat and push press can be combined into a thruster and the back squat and push press can be combined as a thruster. You MUST go up in weight for each set. There is no time limit to this WOD. Watch the video!!!!

Who wants to do the Battle of the Boxes at Crossfit Kinnick on December 3rd?? Let's get a few teams out to compete!!!

So again who is in for a Crossfit La Verne Thanksgiving Football Game??? We've a couple people say they are interested. If you are interested let us know ASAP so we can set up a date and location!! We're thinking Thanksgiving morning or that Saturday morning so far....

Post thoughts to comments:

Tuesday 11/1/11

2011-10-31T20:30:00.000-07:00

Happy November!!! We have officially been in our new facility for one year!!!!!!!!

WOD:

For time:

800m Run

80 Double Unders

40 Wall Balls (20/14 to 10')

400m Run

40 Wall Balls

80 Double Unders

800m Run

Yuki at the Saturday Halloween team WOD!!!

This Saturday, Nov 5th is the ROC (ridiculous obstacle challenge) Race 5k at the Pomona Fairplex! It looks like a ton of fun with all kinds of crazy obstacles!! If you want to participate let us know ASAP!!!!! Click the link for more info!

*Remember if you have pictures from the Halloween Hootenanny, email them to nicorod6@gmail.com!!!*

Post thoughts to comments:

Monday 10/31/11

2011-10-30T23:22:00.000-07:00

HAPPY HALLOWEEN!!!!!!!!!!!!!!!!!

*There will be no 6:30 or 7pm class tonight for Halloween!! Feel free to come to the WOD dressed up! :)*

WOD:

AMRAP in 25 minutes:

10 Handstand Push-ups

15 Kettlebell Swings (53/35)

20 Sit-ups

From the Halloween Hootenanny:

Kathleen, Jeff, Jeff, Jeff, Katie, and Rick!!!

"Wilma & Fred"

Terry and Marty!!!

Thanks to all who came out to the Halloween Hootenanny! It was so much fun!!! Can't wait to do it again next year!! If you have pictures from the night email them to nicorod6@gmail.com!

****Starting this week there will no longer be a 7am class!!

The next NLI competition is coming up on November, 12th!! Who is competing?? Who is spectating?? Who is volunteering???

Also don't forget about Crossfit Kinnick's Battle of the Boxes in December!! We can have as many teams as we want for all three divisions: Advanced, Intermediate, and Masters!! Teams must be four members: two guys and two girls! Start teaming up!! This event will fill up quick so hurry and register!!!!

Post thoughts to comments:

Friday 10/28/11

2011-10-27T19:28:00.000-07:00

**DO NOT forget to find a partner and get a pumpkin for the pumpkin carving contest tomorrow!!!! It will be teams of two carving one pumpkin.. TEAMWORK!!! Best pumpkin wins a prize! :) ALSO.. get creative with your costumes!! Best Costume wins a prize!! :)**

WOD:

For time:

100m Walking Lunges

21 Ring Dips

21 Wall Balls

50m Walking Lunges

15 Ring Dips

15 Wall Balls

25m Walking Lunges

9 Ring Dips

9 Walking Lunges

Some of the previous pumpkins:

Classic Jack-o-Lantern!

$$$$$$$

KFer's in Miami.. TRICK!

****The 3rd Annual CFLV Hootenanny is tomorrow at 7pm at the gym!!! Get excited!!!!!! Those of you who haven't signed up yet be sure to do so and bring either drinks, food, or both!!! And if you're having trouble trying to decide whether to come or not I'll make it easy for you.. COME!!!!! It is going to be a great time with great people!!! The last two years have been amazing and this year is going to be just as if not more exciting!****

There will still be a 9am Team WOD tomorrow! Afterwards we will be setting up for the party so anyone who wants to stay and help out is MORE than welcome! :) PLUS it is always more fun to have more people at the Team WODs!!!

Post thoughts to comments:

Thursday 10/27/11

2011-10-26T20:48:00.001-07:00

WOD:

Skills and / or Make-up a MISSED WOD!

From yesterday's mainsite:

"Lisa Nunley has had MS since 1990. Recently she had to have surgery to correct her feet. She has still been coming by modifying and doing alternative WODS."

Seeing someone like this, who has some kind of medical condition or physical disability just motivates me so much more to train as hard I can and helps me realize how blessed I am that I am in good health and condition! What does seeing a picture like this or hearing stories similar to this do to you???

****The 3rd Annual CFLV Hootenanny is this Saturday at 7pm at the gym!!! Get excited!!!!!! Those of you who haven't signed up yet be sure to do so and bring either drinks, food, or both!!! And if you're having trouble trying to decide whether to come or not I'll make it easy for you.. COME!!!!! It is going to be a great time with great people!!! The last two years have been amazing and this year is going to be just as if not more exciting!****

**What do you guys think about have a CFLV Turkey Day Football Game???? It would be sometime around Thanksgiving, not 100% on the date or location yet. If we get enough people interested then we will make it happen!! We will try to get a hold of some flags so we can play flag football, not tackle (unless that's what everyone wants :)) Just throwing it out there! Let us know who is interested!**

Post thoughts to comments:

Wednesday 10/26/11

2011-10-25T21:26:00.000-07:00

WOD:

400m Run w/ plate (45/25)

4o Burpees

40 Toes-to-Bar

40 Thrusters (45lbs)

40 GHD Sit-ups

400m Run w/ plate

Pics from our very first Halloween Party!!

Becca the Pirate breaking open the pinata!

Werewolf and Clay!! AKA Rick and Mike!!!

Gumby!!!!!!

Marty the flapper girl!

Just some of the good looking girls!

Ladybug Nicole and Officer Dawn!!!!

Post thoughts to comments:

Tuesday 10/25/11

2011-10-24T21:16:00.001-07:00

WOD:

Front Squat

6 sets of 5 reps @ 82-85% of 1RM

Followed by 21-15-9 Reps for time:

Box Jumps (24/20)

Kettlebell Swings (70/53)

Row (for calories)

Monday 10/24/11

2011-10-23T21:43:00.000-07:00

WOD:

"Bradshaw"

10 Rounds for time:

3 Handstand Push-ups

6 Deadlifts (225/155)

12 Pull-ups

24 Double Unders

Pics from the La Verne 5k:

Yuki finishing strong!

Marty pushing hard until the end!

The whole CFLV crowd!! (including one of many mascots Zeek!)

Marty and one of our mascots, GUS!!!!

Great job to all the CFLVers who ran on Saturday!!

Nico 21:22, Kyle 21:50, Blake 22:29, Remin 23:18, Philthy 24:03, Ally (Kristen's Cousin) 24:53, Rick 24:??, Kristen 26:26, Raminda 26:45, Yuki 27:30, Brilliant 28:56, Marty 29:03!!!

Registration opens today for Crossfit Kinnick's Battle of the Boxes!! It is a team competition that will be held on the December 3rd at Crossfit Kinnick! It will be a great competition with great prizes for the winners of each division! Who is in to get a team or two or three or more together to compete??? There are advanced, intermediate, and masters divisions (Rick, Jeff, Dan, Marty, Terry... hint hint)!! I think we could do very well so let's see how our box compares to other around the area!!

****3rd Annual CFLV Halloween Hootenanny is this Saturday at 7pm at the gym!!!!!!!!!!!!!!!!

Post thoughts to comments:

Friday 10/21/11

2011-10-20T19:47:00.000-07:00

WOD:

"Games Helen"

Run 1200m

63 Kettlebell Swings (53/35)

36 Pull-ups

Run 800m

42 Kettlebell Swings

24 Pull-ups

Run 400m

21 Kettlebell Swings

12 Pull-ups

The games athletes had a 22 minutes time cap!

Pictures from last year's La Verne 5k race!

The runners and spectators!

Isela!!

Wes after the race!

Kathleen being an excited spectator!!

Jeremy determined to win!

For those of you that are running tomorrow morning: The race start at 8am! REMEMBER to meet at the gym at exactly 7:15! We will carpool there and then after the race we are going to Flappy Jacks in Glendora!! If you have a CFLV shirt feel free to wear it and represent our box!! This race will be the WOD for tomorrow so don't show up at the gym at 9am expecting a team WOD!!

The Halloween Hootenanny is in a week! Don't forget to find a partner for the pumpkin carving contest!! AND don't forget to sign up to bring food and/or drink!!!

"Only those who will risk going to far can possibly find out how far one can go." -T.S. Elliot

Post thoughts to comments:

Thursday 10/20/11

2011-10-19T18:23:00.000-07:00

WOD:

Make-up a missed WOD OR work on skills!

Some fun pictures from the old gym!!

Philthy being overly excited to workout!

Rick also being overly excited to workout!

Joshua always smiling!!

Dee helping Becca with her pull-overs!!

Watch out for Nicole's "look"!!!!

Sarah just being silly!

Marty and Shayla with their iphones!!

Nico and Rocco... no need for an explanation!

So far we have 8 people for the La Verne 5k run this Saturday! We only need two more people to get the 50% discount on the race!!! More than two people would be awesome! Who else is in?? The race starts at 8am so we will be meeting at the gym at 7:15 and carpool over to check-in. Well will most likely be going to have breakfast afterwards at Flappy Jacks!!

*As I'm sure most of you have seen, the new boxes are in!! They are pretty awesome! Each one can be used as either a 20",24", or 30" box depending on which way you flip it! Since these are finished, those of you that bought our old boxes may now take them home!*

"If you're going through hell, keep going." -Winston Churchill

Post thoughts to comments:

Wednesday 10/19/11

2011-10-18T20:15:00.000-07:00

WOD:

1-Rep Max Back Squat

Followed by 5 Rounds for time:

5 Power Cleans (165/105)

10 Box Jumps (24/20)

Pictures from last Satuday's Team WOD!

"Jeff" Carry!

Matt on "active" rests!

Marty army crawling under her teammates!

Team Sit-ups!

Who is participating in the OC Throwdown?? There is going to be one WOD released each week for the next three weeks. We need to coordinate when the WODs are going to be done so we can have judges for everyone! The first WOD is AMRAP in 10 minutes of 75 Double unders, 50 Box Jumps (24/20), 25 Shoulder to Overhead (105/70). Find details and standards here! Anyone who wants to do the WODs with those competing are more than welcome to join, even if you are not competing yourself!!

"The tongue weighs practically nothing, but so few people can hold it." -The Golden Words

Post thoughts to comments:

Tuesday 10/18/11

2011-10-17T19:04:00.001-07:00

HAPPY BIRTHDAY DAWN!!!!!!!!!!!!!!!!!!!!!!!!

49 seconds of Birthday Burpees!

then...

WOD:

3 Rounds for time:

40 Double Unders

30 Kettlebell Swings (70/53)

20 Wall Balls

400m Run

Dawn at last year's St. Patty's Day Adventure Race!!!

Who is going to run the La Verne 5k this Saturday?? We need 10 or more people to get the 50% discount! This will be the WOD for Saturday, instead of a Team WOD!

Since NO ONE participated in last week's Challenge of the Week, this week's challenge is STILL MAX VERTICAL JUMP! Same rule as last week! Let's get some names on the board!!!

How has everyone's diets been since the end of the Paleo/Zone Challenge? It's getting close to that time of year where we all start eating bad and coming to the gym less.... Who is planning and keeping strict to their diets through the holidays??

"The best way to make your dreams come true is to wake up." -Paul Valery

Post thoughts to comments:

Monday 10/17/11

2011-10-17T00:01:00.000-07:00

WOD:

AMRAP in 20 minutes:

9 Overhead Squats (95/65)

6 Burpees

3 Strict Pull-ups

Pictures from the Randy Simmons Event:

Great job guys!! Way to Represent CFLV!!!!!

We had two teams competing this last weekend at the Randy Simmons Event. "The CFLV Angels" which consisted of Hil, Christina, Sandra and Isela, and our own LAPD team consisting of Sarah, Josh K, Jeremy, and Joe (from Valley Crossfit)! Both teams represented our box very well!! We're proud of you all!

This Saturday, Oct. 22 is the 3rd Annual University of La Verne 5k Race put on by the athletic training program there! We have had much success at this race the last two years so let's keep it up! There are flyers about it in the front room at the gym. Let's get a good showing of CFLV! Even if you don't want to run to race, still come and run for fun! There is a discount per person if we get a group of 10 or more! Who is in??

"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." -St. Francis of Assisi

Post thoughts to comments:

Friday!!! 10/14/11

2011-10-13T23:18:00.000-07:00

HAPPY BIRTHDAY SHAYLA!!!!!!!!!!!!!! (sorry for the late bday post!)

WOD:

"Air Force Karen"

150 Wall Balls for time (20/14 to 10')

Every minute complete 4 burpees. Start the WOD with 4 burpees.

Wes at the December 2010 NLI Competition going for Max Vertical Jump!!

Who is going to go for their max vertical jump today?! Today and tomorrow are the last days to do it!!

Tomorrow is the Randy Simmons 5k and Crossfit Challenge! Who is going and who is still looking for a team for the Crossfit Challenge? I know there are a few of you who want to do be on a team!!

*There will still be a 9am Team WOD tomorrow and it will be just as fun as last week so show up!!!*

Is everyone thinking of an amazing costume for the Halloween Party?? Best costume wins a prize!!!!!!!!

Post thoughts to comments:

Tequila Thursday 10/13/11

2011-10-12T23:02:00.000-07:00

WOD:

Skills Day and/or Make-up a missed WOD!

Amy at the last OC Throwdown!!

The OC Throwdown is coming up in January! You can register and find more detail here! There will be online qualifiers much like the 2011 Crossfit Games Sectionals. A WOD will be released every week for three weeks starting on Sunday! You will be put into a division based on your performance in the online qualifiers! Who is already, or is planning on signing up???

*Be sure to sign-up to bring either food, drinks, or both for the Halloween party! Sign-up sheets are posted on the PR board at the gym!!*

Post thoughts to comments:

Wacky Wednesday 10/12/11

2011-10-11T22:09:00.001-07:00

WOD:

21-18-15-12-9-6-3 reps for time:

Squat Cleans (95/65)

Toes-to-Bar

Shoulder to Overhead (95/65)

Ball Slams

Some fun pictures from last Saturday's Team WOD!

Marty and Steve on partner barbell carries!

Teri and Jeff on partner "wall" balls!

Julia and Philthy on partner power cleans!!

How many of you have not been to a team wod?? And why not?! It is SUPER fun and a completely different experience to workout as a team instead of individually!

This Saturday is the Randy Simmons 5k and Crossfit Competition! Who is signed up or is going to sign-up?? Click the link for more details!

**For the Pumpkin Carving Contest at the Halloween Party on the 29th make sure you find a partner and bring your own pumkpins!!**

Post thoughts to comments:

Tuesday 10/11/11

2011-10-10T22:02:00.001-07:00

WOD:
3 Rounds for time of:
20 Body Weight back squats
5 Muscle-ups (the sub for this will be jumping muscles up)
400m Run

**Bar muscle-ups will count as RX'D**

Tony!!

**Sign ups for food for the Halloween party will be up in the gym tomorrow so if you're coming, sign up to bring something**

Post nothing to comments......

Monday 10/10/11

2011-10-09T20:45:00.000-07:00

WOD:

"Jackie"

1000m row

50 Thrusters

30 pull ups

Rest 5 minutes

100 double unders

50 GHD sit-ups

30 hspu

Kids at the gym!!!

It's so fun having kids at the gym! Don't you wish you started crossfitting when you were a kid?! Think of how easy pull ups would be and how great your form would be now on snatches!

***The 4th Annual Randy Simmons 5k run and crossfit competition are this Saturday, October 15th at the Los Angeles Police Academy! Hopefully everyone can sign up to bike, run, or participate in the crossfit challenge! More on Randy Simmons and the event HERE! Sign up @ active.com HERE!

*This week's Challenge of the Week is Max Vertical Jump! You will be up against the wall, with both feet on the ground, reach up as high as you can with a straight arm and mark the wall with chalk. From there you will jump as high as you can and mark the wall at the highest point during the jump. We will measure the distance between to two marks and that will be your score! The jump must start from a standing position so no stepping into it! Good luck!!*

It's almost time for our 3rd annual Halloween Celebration!! Saturday October 29th @the gym! 7pm-??? There will be a pumpkin carving contest and prize for best costume!!! More tricks, treats and details to come!!!

Post thoughts to comments:

Frisky Friday 10/7/11

2011-10-06T19:44:00.000-07:00

HAPPY (EARLY) BIRTHDAY TO JONAH!!!!!

Since his birthday is Sunday we will be doing 31 birthday burpees today!! :)

WOD:

"Diane"

21-15-9 reps for time:

Deadlifts (225/155)

Handstand Push-ups

Dee prefers to do double unders with no pants! How do you like to do your double unders?!

*Don't forget about Becca's Art Show tomorrow night at 7pm at her house! 1280 W. 25th st. Upland Ca, 91784. All are invited!*

**Also don't forget to sign up for the next NLI Competition tomorrow morning at 10am sharp!!**

***We are having the 3rd annual CFLV Halloween Bash, or Shindig, or Hootenanny, or Hoedown (which one?!) Saturday Oct. 29th at the gym!! It will start at 7pm and go until the sun comes up! (and maybe not even then!) There will be a prize for Best Costume and we will also have a Pumpkin Carving Contest! More details about drinks and food and coffins to come!***

QUESTION!!: How long do you plan on doing Crossfit? Is it something that you can see yourself doing for the rest of your life? Or are just doing it to get fit and then move on to something else?? Is Crossfit a way of life for you or just a means to and end???

"A stumble may prevent a fall." -English Proverb

Post thoughts to comments:

Thursday 10/6/11

2011-10-05T21:03:00.000-07:00

WOD:

Choose a Hero WOD OR Make-up a missed WOD!

Becca and her brother are having an Art Show this Saturday!! October 8th, starting at 7pm. The event is open house, stop by for a fun time! Art will be for sale!! All are welcome!!!

1280 W. 25th st. Upland Ca, 91784

REMINDER: Registration for the next NLI Competition opens this Saturday at 10am! (click the link for more info!) It WILL sell out VERY quickly so if you want to compete then be at your computer ready to sign up right at 10!!! The next competition is November 12th! Let's have a good spectator showing to give out athletes all of the support they need and deserve!!! Plan ahead to carpool with each other! Who is going to be competing?? If you haven't yet competed and are interested at all then I suggest you sign up!! It will be a great experience to compete against other athletes from different gyms!

"Winning isn't everything, but wanting to win is." -Vince Lombardi

Post thoughts to comments:

Whiskey Wednesday 10/5/11

2011-10-04T20:56:00.000-07:00

WOD:

50 Box Jumps (24/20)....

2 Rounds:

100m Walking Lunges

100m Sprint

.....50 Box Jumps

Dan on dumbbell push press!!!

So how hard is it to keep proper form on the movements we do when we can barely breath and all of our muscles feel like they're going to explode??? VERY hard! But it is extremely important that everyone tries their very hardest to keep proper form even when you feel like you're going to die! That is how people get injured! The same goes for dropping kettlebells and barbells in the middle of a WOD, especially during a crowded class! I know when you are hurting in the middle of a WOD the last thing you want to do is hold on to that kettlebell/dumbbell/barbell any longer than you need to, but dropping it from the overhead position with no control over it is very dangerous to others! This has been happening more and more lately so PLEASE make sure that you lower kettlebells to the ground and DO NOT drop them (they can break), lower the dumbbells especially because they can bounce in ANY direction, and when dropping a barbell (NEVER drop and empty barbell!!!!!) keep your hands on it until it passes your shoulders to make sure that it doesn't bounce and hit someone. If all you have on a barebell is 10lb plates try to set them down and not drop them because they are very flimsy and will bounce to the sides!! Just a safety precaution! We don't want anyone getting hurt in the middle of a WOD because someone was too tired to carefully place they're equipment down!! :)

**Side note: For those who want to do a different workout other than the WOD posted, you may do so at the 7pm class ONLY! (unless you are injured and have to modify the movements) That is why we made the 7pm class! So if you're not at the 7pm class, please come in, warm up, and do the WOD with everyone else. If you do the WOD and want to do another workout after, just ask the trainer of that class, but please do the WOD posted for that day! We want everyone to suffer through the same pain! :) THANK YOU!!**

"The greatest pleasure in life is doing what other people say you cannot do." -Walter Bagehot

Post thoughts to comments:

Tuesday 10/4/11

2011-10-03T19:20:00.000-07:00

WOD:

Front Squats

4 sets of 6 reps at approx. 80% of your 1-Rep Max

Followed by 5 rounds for time:

3 Jerks @ 80% of your 1-Rep Max Front Squat

30 Double Unders

Everyone welcome back Josh Hilton!! He has moved back from NorCal for good!! He'll be giving everyone a run for their money! ALSO welcome back Yuki who has returned to us from Japan!! She will be with us for three months so spend as much time with her as you can!!!!!

Great job on all of the September PR's guys!! Who already has some goals that they want to achieve for the Halloween month?!?!

Here are the results for last week's Max Pull-Ups Challenge! Great work guys! Who PR's on their pull-ups??

*This week's Challenge of the Week is Max Reps Air Squats!! There is no time limit, just as many reps as you can (or are willing) to do. The rule is you MUST have FULL ROM and MUST immediately drop into the next squat once you achieve full extension at the top. So NO stopping!! Last we did this was at the old gym and Rocco got over 300 air squats in a row!! Can anyone beat that?!?!*

"Every failure brings with it the seed of an equivalent success." -Napoleon Hill

Post thoughts to comments:

Monday 10/3/11

2011-10-02T19:57:00.000-07:00

WOD:

7 Rounds for time:

7 Thrusters @115/75

7 Burpees

7 Pull-ups

Remin on ball slams!

Becca and her brother are having an Art Show this Saturday!! October 8th, starting at 7pm. The event is open house, stop by for a fun time! Art will be for sale!! All are welcome!!!

1280 W. 25th st. Upland Ca, 91784

"Keep your goals to yourself" Derek Sivers says that sharing your goals makes them less likely to happen. Do you agree with this? Or do you believe sharing our goals with others helps keep us accountable to achieving them?

Post thoughts to comments:

Friday 9/30/11

2011-09-29T21:51:00.000-07:00

WOD:

250m row

25 push ups

400m run

25 push ups

500m row

25 push ups

800m run

25 push ups

Sandra on deadlifts!

All of the boxes at the gym are for sale $30 each (every size)!!! First come, first serve!! Cash only!!

**Hil is having a Birthday Dinner Tonight!! 7pm at Casa Moreno in downtown Claremont!! Everyone is welcome! If you are going then be sure to let Hil know ASAP so she can put in the reservation!!**

Upcoming Events:

Becca is having an Art Show Saturday October 8th!!! Canvas and glass paintings will be for sale! Open house starting @ 7pm, 1280 W 25th Street Upland ca 91784. Hope you all can come!!!

The Randy Simmons 5k and Crossfit team competition are coming up on October 15th!!! Make sure you sign up to participate in and support this great cause!!! Fliers are on the front table in the gym! Who wants to take part in the team competition???

The weather is cooling down now and is great for working out! What are you looking forward to most for fall??

Post thoughts to comments:

Thursday 9/29/11

2011-09-28T17:52:00.001-07:00

HAPPY BIRTHDAY HIL!!!!!!!!!!!

WOD:

Rest/Skills day

Becca doing weighted pull-ups! :)

who is going to beat her at max kipping pull-ups?

*Becca is having an Art Show Saturday October 8th!!! Her glass and canvas paintings will be for sale. It is open house starting @ 7pm, 1280 W 25th Street Upland ca 91784. Hope you all can come!!!

**Hil is having a Birthday Dinner this Friday!! 7pm at Casa Moreno in downtown Claremont!! Everyone is welcome! If you are going then be sure to let Hil know ASAP so she can put in the reservation!!**

All of the box jump boxes at the gym are for sale for $30 each!!! Every size is $30, First come first serve! Cash only!

The Randy Simmons 5k and Crossfit team competition are coming up on October 15th @ 8am!!! Hope everyone can sign up!!! Fliers are on the front table in the gym!!!

Post thoughts to comments:

Wednesday 9/28/11

2011-09-27T21:22:00.000-07:00

WOD:

3 Rounds for time:

10 Handstand Push-ups on plates (45's for men/25's for women - head to floor)

20 Deadlifts (225/155)

400m Run

Wes during the Frogman Event!

The Next Level Invitational is having an Online "Hail Storm" Challenge in honor of the bad weather we all got at the last NLI competition! It will be run just like the Crossfit Games Opens where you do the WODs at our own gym and submit our times to be ranked with all other doing the event. Registration is free and already open. The deadline to submit the scores is October 19th! Who is interested in doing this at our box?? First place finishers get a free competitor spot for the next two NLI events!!! Click the link above for more info!!

*The overall winner of last weeks Challenge of the Week was Marc who threw the med-ball a total of 22'10"!! Marc gets to write a WOD for the gym to do! The Women's winner was Dee who threw the ball 15+ feet! Awesome job guys! That challenge was a lot harder than it seemed!! **Who is going to get the most pull-ups for this week's challenge???*

Range of motion because of physical limits vs. range of motion because of laziness. What are your thoughts on this?

"Once you've taken a few punches and realize you're not made of glass, you don't feel alive unless you're pushing yourself as far as you can go." -Green Street Hooligans

Post thoughts to comments:

Tuesday 9/27/11

2011-09-25T23:21:00.000-07:00

WOD:

3 muscle ups
30 double unders
3 muscle ups
30 box jumps (30"/24")
3 muscle ups
30 GHD sit ups
3 muscle ups
30 kb swings (70/53)

Frogman Challenge!!

Marc completed the stairclimb to the top of this building in 24:09! Awesome Job!

The 2011 SUPSplash Paddleboard Race is this Saturday, Oct. 1st at Newport Beach!! It is a Crossfit event that incorporates paddleboarding in some way! It is going to be a very fun and exciting event to compete in and watch! Who is going to sign up?!?! If you have never paddleboarded before then don't be discouraged! There will be many people there who have never done it before either! If you are interested in either participating in the event or even just going to watch then click the link for more info! The WOD SUP will be held at the Newport Dunes, 1131 Back Bay Drive, Newport Beach, CA 92660. Registration and Check-in opens on site at 10AM, first heats start at 11AM. $40 entry includes event swag, beer, beverages and lunch. All necessary equipment will be provided. You can bring your own paddle if you like.

"I quit being afriad when my first venture failed and the sky didn't fall down" -Allen H. Neuharth

Post thoughts to comments:

Monday 9/26/11

2011-09-25T20:34:00.000-07:00

WOD:

500m row...

21-15-9

Squat snatches (95/65)

Wall balls

...500m row

Sarah on snatches @ the Frogman Challenge!

Wes on thrusters @ the Frogman Challenge!

Our competitors: Wes, Sarah and Nico!

Congratulations Sarah for getting First Place in Advanced Females!!! We are very proud of you! Way to represent CFLV! Great job to all of our competitors!!!

Here were the Frogman events for the Sunday competition:

Event 1:

100m swim

Fran

100m swim

Event 2:

Underwater swim for distance

Event 3 and 4 (Event 4 will immediately follow):

AMRAP in 5 min:

25m swim

AMRAP in 5 min:

squat snatch (155/105)

This Week's Challenge:

Max number of consecutive kipping pull-ups without dropping from the bar!

*We did this challenge the week of June 5th! Let's see who can beat their previous record!

Results of Max kipping pull-ups in June!

Who would be interested in participating in a Frogman event? We saw ocean swimming at this year's Crossfit Games, do you think next year's events will include a pool?

Post thoughts to comments:

Friday 9/23/11

2011-09-22T22:43:00.001-07:00

WOD:

50 kb swings @75/53

50 slam balls

500m row

**Every minute that passes complete 4 burpees until the workout is complete. You will start with 4 burpees**

Brian on snatches!

Terri on snatches!

This Sunday the 25th is the Frogman Competition in Riverside!! Click on the link for more info! Come out to support Sarah, Wes, and Nico and they compete in swimming WODs! Every event will involve swimming or the pool in some way or another so it should be a very exciting event to watch!!!

*One of the events is:

100m Swim

FRAN

100m Swim

aaahhh!!!

Today Marc is participating in the 2011 Stairclimb for Los Angeles! It is a climb up 1,500 stairs to the top of West Coast's tallest building! Marc will be climbing with a team of fire fighters in full gear! Good Luck!!!

"Defeat is not defeat unless accepted as a reality in your own mind." -Bruce Lee

Post thoughts to comments:

Thursday 9/22/11

2011-09-21T21:36:00.000-07:00

WOD:

Work on skills OR Make-up a missed WOD!

Congrats to Danny Monty who got his first ring muscle-up yesterday!! Great job!!!

Who is going to be next to get muscle-ups?? OR RX'd handstand push-ups?? What exercises can you not do that you REALLY wish you could and what are you doing to work towards being able to do them??

"It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult." -Seneca

Post thoughts to comments:

Wednesday 9/21/11

2011-09-20T21:02:00.000-07:00

WOD:

3 Rounds for time:

7 front squats @185/130

200m run

12 toes to bar

Josh on 70lbs kettlebell snatches!!

2011 CrossfitGames continue on ESPN2 tonight from 5-7pm!!! Check out the schedule HERE!

What was your favorite event/wod from the games?? Is there a wod that you would like to try?

CONGRATULATIONS BRILLANT on getting MUSCLE-UPs!!! (We need a video)!!! Great Job, way to work hard and achieve your goal!!! Are you all setting goals for each moth??? We have a week and a half left to get your PRs up on the board for September!

"In response to to those who say stop dreaming and face reality, I say keep dreaming and make reality." -Kristian Kan

Post thoughts to comments:

Tuesday 9/20/11

2011-09-20T03:27:00.001-07:00

WOD:

1-Rep Max Back Squat followed by:

AMRAP in 12 minutes:

5 Handstand Push-ups

10 GHD Sit-ups

Jeff's before and after pictures:

Great job Jeff!! What a difference 2 months of Paleo can make!!! We are so proud of you!!

Which diet do you prefer: Paleo or Zone?? OR no diet at all?? For those of you that have only tried one or the other.. would you ever consider trying out the other one or just stick to what you know works?? For those of you that haven't done either of them.. why not??

"One cannot think crooked and walk straight." -Anonymous

Post thoughts to comments: