Thursday WOD
Rest Day!!!!!!!!!!!!!!!!!!!!!!!!!!!!1
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October 2007
October 31, 2007
October 30, 2007
Wednesday
Static/Dynamic Strength Training
(60 sec.) Isometric Squat
(20) Box Jumps
(20) Good Mornings
5 rounds for time. Quickly, after completing the 5th round, Rack a 45# barbell in the squat position and complete 30 steps on walking lunge.
Workout Notes: Isometric Squat: Squat with your back pressed against a wall and hold your legs at about parallel to the floor for 60 seconds. Move quickly to box jump, but be prepared to squat and jump hard... your legs are gonna be toast. Do quick good mornings, keeping your low back rounded, get a good glute ham stretch... repeat times five.
October 29, 2007
Tuesday
For time complete;
500 Meter Row
50 Pull-Ups
500 Meter Row
50 Kettlebell Swings
500 Meter Row
50 Wall Ball Shots
October 28, 2007
Monday
Ab-olicious
4x for time
25 GHD situps
25 Abmat situps
25 knees to elbows
25 hollowrock (back and forth=1rep)
rest for 3 minutes
October 27, 2007
Sunday WOD
Rest Day
October 26, 2007
Saturday WOD
3 K RUN
October 25, 2007
Friday WOD
Rest Day
October 24, 2007
Thursday WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
October 23, 2007
Wednesday
Squat/Push/Pull
5-4-3-2-1
Overhead Squats
Bench Press
Deadlifts
Start with light weights for form and technique and increase weight as the reps decrease.
Have fun and work hard!
October 22, 2007
Tuesday
Michael"
800 Meter run or row
50 back extensions
50 situps
3 rounds for time
About CrossFit
Schedules and Fees
- Trainer:
K.W. ~ CrossFit Level 1 and Level 2 Certified ECA Member NASM Member USA Track and Field Member Sprint Coach - Trainer:
Melissa ~ Crossfit Level I and Kids CrossFit Certified. - Schedule and Fees
We currently have 5:30 am, 6 am, and 9:15 am classes Monday, Tuesday, Wednesday, and Friday. Thursday is a rest day. Saturday and Sunday are reg. day off. Different workout schedules can be made available by appointment, based upon class availability. KIDS CROSSFIT has been a huge success! The kids are having a blast, getting stronger and more flexible! The classes are on Tues. and Fri. at 4 p.m. For more information about CrossFit, our monthly fee, or to set up an appointment please email Melissa ~ www.Crossfitcorona@aol.com, or call (951)977-7775. We are located in South Corona and workout at Eagle Glen Park or a private facility in the area. We hope to be moving to our new building by August!!! We will also be adding evening classes at 5:30 and 7:00 p.m. As well as bringing back Saturday AM classes.
Articles on CrossFit
- A street-savvy program | The San Diego Union-Tribune
- Balanced Nutrition with The ZonePerfect� Nutrition Program
- Dallas Morning News | News for Dallas, Texas | Life/Travel: Health | Columnist Debbie Fetterman
- Training & Fitness | NavySEALs.com - Experience the SEAL Edge
- Standards of Physical Fitness
- Airforce Times Article on CrossFit
- Mens Journal Article on CrossFit
- Los Angeles Times Article on CrossFit
CrossFit Corona Photos
- CrossFit Corona Memorial Day Trevor WinE WOD We were able to purchase two cooling vest for our troops in Iraq this year. We hope to triple that next year! Thank you for all your hard work!
Kids Crossfit
- CrossFit Corona, Kids CrossFit has been running for a year now! Currently the children are ages 5-10. The girls comment that they love the fact that we make exercising FUN!!
Testimonials
- Michelle~I am 39 years old, I am a stay at home mom for the most part. I started CrossFit August 15, 2007. My goal was to lose some inches and tone up a little,,,, When I started I was a size 11 and I would never wear a bathing suit or go in the water. I would go to the gym occasionally when I felt like it or when my friends dragged me there. Since I started CrossFit, I have gone down to a size 8 and I WILL wear a bathing suit sometimes. From January 1 until June 1, I've lost over 6 inches total!! I am more comfortable in my clothes, I don't wear baggy shirts anymore, I get up every morning and go work out, I look forward to my daily workout and really hate when I have to miss them. I have not taken a break since I started, which is a good thing for me. I have more energy and I feel better about myself. My friends have all commented on how great I look, my husband who sees me everyday has even commented on how much I have lost! Thank you to all my CrossFit Buddies for keeping it fun and alive and making me work harder to accomplish my goals, even though I am not done yet! Thank you K.W. and Melissa for pushing me when I felt like I could not do it.
- MoniqueI can't express how grateful I am to your gym, the instructors, and my fellow work-out partners. Prior to joining CrossFit I worked out, but failed to see any results and I had reached a point where losing weight was imperative. I was suffering from health problems; I hated the way I looked and felt, and my self-esteem was low. Then one day, Melissa shared with me that she and her husband opened a CrossFit and she suggested that I give it a try. Initially I participated in one session, which I enjoyed, but I just did not allow myself to take working out seriously. I blamed my job (having lack of time), being ill, and I could not imagine giving up what little sleep I was getting. However, one day I just decided no more excuses, I needed and wanted to change my life. So on Feb. 4, 2008, at 5 a.m. I began my quest to become healthy. It was difficult getting up that early to work-out, but I was determined. After awhile my body adjusted to the time and I found myself waking up with no problems. Since joining CrossFit, I have lost over 14 inches, I can't remember the last time I was ill, I feel stronger, I am energized, and my determination is back, but most importantly, I feel good about myself. Thank You!!
Testimonials
- Leah~ I began working out at CrossFit Corona after having my second child and had about 30 pounds to lose. After having my having my first child I did not return to a regular workout program and I was tired, fatigued and did not feel healthy overall. Once my second child was born I knew I needed to do something to help change the way I felt inside and the way I looked on the outside. I started CrossFit 10 weeks ago and to date have lost 18 pounds and 3 inches off my waist. I can really see and feel the results in my core and legs; both are toned and I feel stronger, have more energy and feel healthier. I look forward to working out because I can feel and see the results. One of the best benefits of the program is that the workouts don't take up a lot of time and I don't have to spend hours working out to feel like I got a good workout. CrossFit is fun and everyone is very supportive of each other; which is way more beneficial than working out alone or with a bunch of strange people at a regular gym facility. The trainers are great too by the way. They are supportive and are great at encouraging everyone. It's nice to have them there while the workout is going on; because they are always motivating and energetic.
