SUNDAY WOD
REST DAY!!!!!!!!!!!!
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!
Schedules and Fees
- 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. Thursday is a rest day. We have ADDED an evening class at 6:00 pm, Mon., Tues., and Wed. 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 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
Articles on CrossFit
- UFC/Ultimate Fighter Training and CrossFit
- Olympic Lifting and the Relevance to Speed and Power
- USMC and Crossfit Training Fundamentals
- Police Academy Training and CrossFit
- 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
July 04, 2009
July 03, 2009
SATURDAY WOD
HAPPY FOURTH OF JULY
0900 CLASS, MAKE UP A WOD YOU MISSED OR WORK ON YOUR FUNDAMENTALS.
July 02, 2009
FRIDAY WOD
"Randy"
75 pound Power snatch, 75 reps for time.
(Ladies 45 pounds)
Scale weight to your ability
Let’s break down the key points:
Step One (Starting Position)
a) Shoulders above or just forward of the bar
b) Arms loose and extended
c) Traps stretched
d) Back arched and tight, chest pointing forward
e) Toes directly under the bar
f) Quads approximately parallel to the ground
g) in front of you
Step Two
a) Bar is lifted only with the legs at this point
b) Angle of the back remains the same
c) Arms still fully extended and loose
d) Traps still stretched
e) Chest still pointing forward
f) Shoulders are kept forward of the bar
Step Three
a) Torso starts to straighten
b) Legs continue to extend
c) Bar is kept very close to the body (a slight grazing of the body is okay)
d) Shoulders are above the bar
Step Four
a) There’s a re-bending of the knees (more or less depending on the lifter)
b) Torso straightens
Step Five and Six
a) Powerful explosion upward (not backward!)
b) Legs fully extend
c) Traps contract forcefully
d) Basically the lifter tries to "jump up"
e) Bar is kept close to the body
f) Arms bend somewhat, but that's because of the momentum of the bar, not arm pull
Step Seven
a) Lifter squats just low enough to catch the bar overhead with arms fully locked
b) Traps and shoulders contract to stabilize bar
Step Eight
a) Once the bar is stable, the lifter stands up and the lift is completed
July 01, 2009
THURSDAY WOD
REST DAY!!!!!!
BEGINNING JULY 9,2009 WE WILL BEGIN A THURSDAY 0930 AM CLASS.
NOTE:
Dr Barry Sears Zone Nutrition Seminar - Tustin CA - August 8, 2009
Saturday, August 08, 2009
Map and Directionshttp://www.regonline.com/builder/site/Default.aspx?eventid=743655
This seminar will run from 9am - 1pm.
CrossFit will be hosting Dr. Barry Sears for a Zone Nutritional Seminar. The seminar will focus on performance nutrition, metabolic derangement, and weight loss. Dr. Sears will also entertain a question and answer period to close out the event.
CrossFit will be hosting Dr. Barry Sears for a Zone Nutritional Seminar. The seminar will focus on performance nutrition, metabolic derangement, and weight loss. Dr. Sears will also entertain a question and answer period to close out the event.
June 30, 2009
WEDNESDAY WOD
"Daisy"
Complete 3 rounds for time of:
- Run 400m with weight
- 25 Squats with weight
- 25 Push-ups with weight
- 25 Walking Lunge Steps with weight
- 25 Sit-ups with weight
Guys: 45# plate Girls: 25# plate
Part of what makes this workout challenging is manipulating the weight while performing the run and the exercises. Use a plate, not a dumbbell.
SCALE TO YOUR ABILITY
June 29, 2009
TUESDAY WOD
WELCOME BACK SUPER DAVE
AMRAP IN 15 MINUTES
SPRINT 50 METERS
1 BURPEE
SPRINT 50 METERS
2 BOX JUMPS
SPRINT 50 METERS
2 BURPEES
SPRINT 50 METERS
4 BOX JUMPS
SPRINT 50 METERS
3 BURPEES
SPRINT 50 METERS
6 BOX JUMPS
THIS EQUALS 1 ROUND
HOPE THIS IS SPICY ENOUGH FOR YOU!!!!
June 28, 2009
RUN 1 MILE
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
SUNDAY WOD
REST DAY!!!!!!!!!!!!
June 26, 2009
Saturday WOD
0900 Hours,,,Make up a WOD from this week or work on your fundamentals! Its been a tough week and everyone did a great job, we had a lot of new PR's!!!
June 25, 2009
Friday WOD
Complete (5) rounds of:
(20) 65# BB Lunge
(20) Air Squats
(20) 65# BB Lunge
(20) PVC OR 20# Bar Good Mornings
(20) 65# BB Lunge
(20) Box Jumps
Scale height and weights to your ability
July 2009
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 ~ 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!!
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.
