Welcome to CrossFit Rancho Cucamonga. A true CrossFit facility dedicated to providing you with high intensity, fun, effective workouts. Please take a look around and don't forget to check out our "free workout" link.
When I saw this, I thought this is a perfect demonstration of the culture we set early on in this gym. It's something that must be constantly reinforced to maintain what all of you have worked so hard to establish.
I know there are times after a workout when you feel defeated, and down on yourself. Remember that you are "training for the practice" and to "enjoy the practice" and don't always focus solely on the "result".
CrossFit can be a very competitive sport (that is one reason it is so effective), but the reason why our sport is loved by so many people, is that the "egos are checked at the door", personal accomplishments are supported by everyone and although you'd love to be the "top dawg" for the day, you'd never resort to cheating.
Shelly and I want to thank all of you for building and reinforcing such a great culture. We are reminded of that everyday, when so many people make sure to introduce themselves to people doing Intros and Fundamentals.
So talk to those you don't know...Never cheat...Support others accomplishments... and don't make excuses for getting beat.
: Flores on what they call his "third pull". That is the point in which you are now pulling your body under the barbell. This is actually a great picture of Flores during his "squat snatch" WOD at the Sectionals. You can tell he probably got to full extension before he started getting under that bar. I say that because his feet are off the ground.
We are almost ready to switch over to our new scheduling system, so keep a eye out for that. The new system will have a more interactive site for members and will have an online store as well. We are also switching Merchant Processors, so a lot of you will be getting a call and or email asking to update your credit card on file. Please do so as soon as possible.
If you haven't gotten your tickets for the Regionals...WHAT ARE YOU WAITING FOR? You are going to be witness to 6 of your team members, going all out to represent our HOOD!!!
Five rounds for time of: 95 pound Sumo-deadlift high-pull, 21 reps 21 Ring dips
Post time to comments.
: Who wants it more? When the teams compete, it won't be very obvious who's ahead. You might not have the competitor right next to you, so we'll have to rely on pure drive and determination to finish as fast as we p0ssibly can.
If you missed the video about where the CrossFit Games are being held this year, here it is:
Announcing the 2010 CrossFit Games! - video [wmv] [mov]. All I can say is, WOW!
: How many "girl WODs" can you finish in 30 min. Team with the most rounds of "Cindy" wins. Teams of 2. If you're going to scale any of the WODs, then use the weights that you used last time you did that WOD. Try to team up with someone with the same ability or scaling.
: Shelly and Nancy discussing strategy. Can't wait for our team to represent at the Regionals. Two weeks away guys!
Side Note:
Some of you already know, but both Nancy and Myself did get offered a spot to join the individuals at the Southwest CrossFit Regionals, but have chosen to respectfully decline the offer and join the team instead. Although it would be fun to see how far we can get as individuals, we both think that the team competition is more important, and quite frankly "more fun". So join me in congratulating our top 6 members that will be representing us:
Shelly Mielke
Nancy Higson
Erin Arbizu
Dan Mielke
Jon Pera
James Flores
I hope all can come out and join us for what is expected to be a crazy, fun filled weekend. The team has also decided to give their free guest pass to the remaining 4 members of the team. This way all 10 members will be able to attend and support for free.
Three rounds for time of: 135 pound Hang power cleans, 15 reps 15 Burpees
: Jenn telling Sean that she secretly baked all the other athlete's goodies, so they will run slow in their heat. The devil doesn't always wear red; isn't that right Jenn? And guess who's in the background, I'll give you one clue...she seems to be in every background.
WOD 5 Rounds for max reps: Deadlift HSPU M:275 F:185
* rest 3 minutes b/w rounds
: If you are scaling the HSPU, you need to scale it to a point in which you can get 10 reps the first round. So if that means a certain color band, feet on box, knees on box or toes on the wall, then you do that. Coaches will help you find your scaled version during the skill session. All members will start at the same time, when the last person is done with their round, the clock will start for the 3 minutes of rest. Remember that this is a touch and go, meaning that you cannot rest at the bottom of the Deadlift and only have one chance at max reps of handstands.
