Baseline
Row 500 M
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
FOR TIME!!
Rest 5 Minutes,,,
Hang Cleans
5-5-5-5-5
About CrossFit
Schedules and Fees
- Gym Calender
- Location: 9036 Pulsar Ct. Suite B, Corona, CA 92883
- Fees
There are different fees for the variety of training that we offer, for an estimate on your monthly fee. Please call: (951) 277-7767 Gym or (951) 283-4246 Cell and ask for Melissa. - Sports Specific Training
Sports Specific Training, i.e. Volleyball, Football, Track, etc., is available, please call Melissa at (951) 277-7767, or email us at crossfitcorona@aol.com to schedule a date and time. - Kids Crossfit
Kids CrossFit WODS are run as a group (ages 5-15). These WODS are currently being held on Mon. and Wed. evenings at 5 pm. To join kids CrossFit, please contact Melissa at (951) 277-7767 or email us at crossfitcorona@aol.com. - Schedule
Group WODS (work out of the day) we currently run are; 5:30 am, 6 am, and 9:30 am and 10:00 am classes Monday, Tuesday, Wednesday, and Friday. Evening classes are at 6:00 pm, Mon., Tues., and Wed. WE ADDED a Thursday 9:30 AM class. We have also brought back the Saturday AM group class at 9 am. Make up a work out you missed, or come and work on something that you want to improve! - Trainer:
Coach K~ CrossFit Level 1 and Level 2 Certified, KettleBell Certified, ECA Member, Certified NASM Member-Personal Trainer, USA Track and Field Member, and Sprint Coach - Trainer:
Melissa ~ Crossfit Level I and Kids CrossFit Certified. Also trained and proficient in Olympic Lifting through CrossFit. She is also a certified personal trainer through the National Academy of Sports Medicine (NASM).
About CrossFit
CrossFit a Definition ~
- What is CrossFit?
CrossFit is a core strength and conditioning program. The program is designed to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten generally recognized fitness domains: Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen. Stamina - The ability of body systems to process, deliver, store, and utilize energy. Strength - The ability of a muscular unit, or combination of muscular units, to apply force. Flexibility - the ability to maximize the range of motion at a given joint. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimal time. Speed - The ability to minimize the time cycle of a repeated movement. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement. Agility - The ability to minimize transition time from one movement pattern to another. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. Accuracy - The ability to control movement in a given direction or at a given intensity.
Who do we Train?
- Simply put, CrossFit Corona trains~
At CrossFit Corona we train everyone from stay-at-home moms to military personnel, from the recreational fitness fanatic to the professional athlete. As long as you come with the right desire, attitude and fortitude, we want to work with you. Whether you are new to fitness or are an elite athlete, our CrossFit training programs can get you to the next level!
November 08, 2009
November 07, 2009
November 06, 2009
November 05, 2009
Friday WOD
Run 800 M
5 Rounds of~
30 GHD Sit ups
25 Back Extensions
Run 800 M
For Time!
November 04, 2009
THURSDAY WOD
Rest day for the Monday thru Wednesday Crew,,,Make up Day for everyone else!!!
CF update!!! ~
Bob finally asked Cindy out!!!! Was touching to say the least!!!!
November 03, 2009
November 02, 2009
TUESDAY WOD
NOTE : WE WILL BE CLOSED SATURDAY NOV. 07, 2009 FOR NORMAL CROSSFIT WOD'S BECAUSE WE WILL BE HOSTING AN OLYMPIC WEIGHTLIFTING SEMINAR FROM 9AM TO 3 PM.
IF YOU WANT TO ATTEND, PLEASE CALL AND RESERVE YOUR SPOT ASAP!!!!!!!!!!!!!!!!!!!!!!!!!!
WOD
10 ROUNDS OF:
200 METER RUN
5 PULL-UPS
10 KETTLE BELL SWINGS
15 PUSH-UPS
TRY TO FINISH WITHIN 25 MINUTES.
November 01, 2009
Monday WOD
Oct 1st, 2007 by Mehdi Posted in Deadlift
Deadlifts build back strength. Deadlifts teach you to keep your lower back rigid against a load. Keeping your back straight is critical to avoid injuries when lifting heavy objects from the floor.
But that’s also why Deadlifts have bad reputation. Rounding your back during Deadlifts increases risks of spinal disc injuries like hernias. You need to Deadlift with proper technique. This article will help you out.
What’s a Deadlift? Pull the barbell from the floor with both hands until your body is fully extended. Deadlift by pushing from the heels, and bringing your hips forward. Not by pulling with your lower back.
Benefits of the Deadlift. Deadlifts work your back, legs & forearms. Deadlifts don’t develop your legs like Squats do: your hips start higher. That’s why you can substitute Squats for Deadlifts in case of knee injuries.
Back Strength. Your back stays straight while the weight of the bar tries to bend it. Keeping your back rigid builds back strength.
Leg Strength. Bringing your hips forward strengthen your hamstrings & glutes. Straightening your knees strengthen your quads.
Grip Strength. You need to grip the barbell hard so it doesn’t roll out of your hands when doing Deadlifts. This builds forearms & grip strength.
Use small plates if needed to get the correct bar height for Deadlifts
Before You Deadlift. Basic stuff you need to know before you even think about trying to Deadlift with correct technique.
Bar Height. Deadlifts start with the bar at mid-shin level. Put plates on the floor if you don’t have/lack the strength to use 20kg plates.
Lifting Shoes. Shoes with air or gel filling are compressible, impairing power transfer & stability. Wear shoes with hard soles. Chuck Taylor’s, weightlifting shoes, socks or barefoot are better than running shoes.
No Straps. Never use straps for Deadlifts. If your grip is weak, Deadlift more. Switch to an alternate grip (baseball grip) & use chalk.
Proper Deadlift Stance. Remember position of laces vs. bar. Note the toes out.
Setup for Deadlift. Don’t move the bar to get into proper position. Walk to the bar & position your feet correctly. Then grab the bar & Deadlift.
Foot Stance. Shoulder-width stance with toes slightly pointing out. Curl your toes up. Jump up a few times: that’s the stance for Deadlifts.
Bar Position. Bar should be 5 to 10cm (2-4″) from your shins when standing. Remember the position of your laces under the bar.
Chest Up. Make a big chest & lift it up. Pull your shoulders back. Keep this position at all time & your back will never be able to round.
Look Forward. Looking down makes your back round. Looking to the ceiling can cause neck pain. Look forward during the whole lift.
Grip Width. Too small & your hands touch your legs on the way up. Too wide & you have to pull the bar higher. Use about 51cm/20″ grip width.
Gripping the Bar. Put the bar close to your fingers, not in the palm of your hands. This will minimize callus formation & torn skin.
Straight Arms. Deadlifting with bent arms can tear your biceps muscles. Keep your arms straight. Tighten your triceps.
Proper Grip for Deadlifts: bar close to the fingers, not in the palm of your hands.
Performing The Deadlift. Deadlift by pushing from the heels & bringing your hips forward. Not by pulling back with your lower back. If you Deadlift correctly, you’ll feel most stress in your upper-back, glutes & hams.
Shoulder-blades over Bar. Put your shoulder-blades directly over the bar, shoulders in front of the bar. Your hips will be at the correct height.
Bar Against Shins. Pull the bar up in a straight line. The closer the barbell to your shins, the better. No need to scrape your shins.
Push From The Heels. Simple trick: curl your toes up. This automatically puts the weight on your heels.
Bar Close to You. Keep the bar in contact with your body during the whole lift, rolling the bar over your shins & thighs. The closer the bar, the less stress on your lower back & the more weight you can Deadlift.
Squeeze You Glutes. Bring your hips forward by pushing from the heels & squeezing your glutes hard. This prevents pulling with the lower back.
Lock The Weight. The Deadlift ends when your knees & hips are locked. No need to roll the shoulders or hyper-extend the lower back.
Bringing the Weight Down. Don’t lose time bringing the weight down. Do it controlled but not slow. The rule: hips unlock first, then knees.
Chest Up, Look Forward. Neglecting to do both will make your back round. Keep your chest up, shoulders back & look forward.
Bar Close to You. Keep the bar in contact with your thighs until it reaches knee level. It’s friendlier on your back.
First Hips, Then Knees. Flex at the hips first to return the bar below knee level. Then bend at the knees until the bar is on the floor.
Deadlift hip position: shoulder-blades over the bar, shoulders in front of the bar.
Common Deadlift Errors. Common mistakes you need to avoid to minimize risks of injuries when doing Deadlifts.
Hips Too High. Use your knees: it’s not a Stiff-legged Deadlift. Put the bar against your shins with the shoulder-blades directly over the bar.
Hips Too Low. It’s not a Squat. Put the bar against your shins with theshoulder-blades directly over the bar. Shoulders in front of the bar.
Bending Your Back. Increases the pressure on your spine thus increasing risk of injury. Keep your chest up at all times & look forward.
Hyper-extending Your Back. As bad as bending. The Deadlift ends when your hips & knees are locked. No need to arch at the top.
Rolling the Shoulders. Dangerous & inefficient. Your hip muscles move the weight, not your shoulders. Extend your knees & hips, stop.
Shrugging at The Top. Unnecessary. If you need more trap emphasis do shrugs or Power Cleans. Pulling with Bent Arms. You could tear your biceps by pulling with bent arms. Keep your arms straight, tighten your triceps.
Deadlifts!
5-5-5-5-5
Rest 5 Minutes,,,
Row 250 M
4 times for time!
October 31, 2009
October 30, 2009
November 2009
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- USMC and Crossfit Training Fundamentals
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- Law Enforcement Training and CrossFit
- CrossFit and Fire Department Training Article
- UC Riverside Men's Baseball Team CrossFit training
- UC Riverside CrossFit Team Sports Training
- A street-savvy program | The San Diego Union-Tribune
- Balanced Nutrition with The ZonePerfect� Nutrition Program
Testimonials
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.
Testimonial ~ 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.
Testimonial ~ Monique
- I 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!!
