Thursday, March 3, 2011

Such a slacker ..

this title is dedicated to me as webmaster of this site. I apoligize to those who follow this un-updated site. If you truly wish to see what were doing, come join us in our community based group/individual workouts. Join one or more of our 13 classes per week, join the fun and get the results.

As far as training goes, we are currently working on our fitness levels and increasing our work capacity. leaving yesterday behind, grabing the bull by the horns today and running hip first into tomorrow. Come in and join us as we prep for the up and coming 2011 Crossfit Games. Beginning March 15th thru the last weekend of July.

Tuesday, February 22, 2011

What is today?

well today being tuesday .. Deadlifting sounds fun. We the trainers, have decided to slow our roles in our decisions to beat you into the ground with painful metcons that leave us sore and so exhausted that we cant wait to return. So slowing the pace ...

Deadlift 3,3,3,3,3

Good luck, tomorrow.

Monday, February 21, 2011

Lagging .. :)

Tuesday 2/15 we did ..
100 pullups
100 pushups
100 situps
100 squats
( keep in mind .. every set of hundred must be done before moving forward).

Thursday 2/17 we did ..
Double Unders
Abmat situps

Friday morning we completed ..
5 rounds
400m run
30 box jumps 24"/20"
30 wall ball shots 20#/16#

and Today Monday 2/21 we completed..
20min AMRAP
5 pullups
10 pushups
15 squats

tomorrow should be interesting .. everyone was sore after today.

Thursday, February 10, 2011

Crazy Wittman thursdays..

Thank you for the huge turnout this evening. Biggest class that i have had in a long time. it was great to see such a lively crowd. I believe that we should split into two groups in the future. either that or we get more equipment, and a bigger space ;)

Well anyway, Wittman .. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

So preparing for this workout we started with the power clean, and down into the squat cleans. getting a few reps as warming up. for the excessive amounts of kettlebell swings, power cleans, and box jumps.

7 rounds
15 kettle bell swings 53#/35#
15 Power Cleans 95#/65#
15 box jumps 24'/20'

Again, it was awesome to see so many people. I hope to see you all again soon.

Wednesday, February 9, 2011

Running Wednesdays

Today our workout consists of 5 kilometers of running. Heading in the direction of our normal runs .. make a right onto larch, then the next right onto W. Sugar Rd, following up and making the right onto S. holly rd. and making the last right onto larch following up and making the second right onto industrial way and heading home.

RUN 5k.

Good Luck!!

Tuesdays workout

20minute Amrap

5 HandStand Pushups
10 toes thru rings
15 20#/16# medball cleans

EWWW!! that smell..

Today our workout consists of 5 kilometers of running. Heading in the direction of our normal runs .. make a right onto larch, then the next right onto W. Sugar Rd, following up and making the right onto S. holly rd. and making the last right onto larch following up and making the second right onto industrial way and heading home.

RUN 5k.

Good Luck!!

Monday, February 7, 2011


Good ol Karen .. long, nagging, repetitive, and loves to bring the pain.

150 Wallballs 20/16#

we also added some skill/strength work with the Push Press and then Push Jerk.

Tuesday, February 1, 2011

tuesdays wod

so we changed to the earlier time, and we were the only two there. we did have a few new peoples come in that we worked out with. hopefully they come on a regular basis.

mondays wod

21 deadlifts (225/205)
run 400
18 deadlifts
run 400
15 deadlifts (225/205)
run 400m
12 deadlifts
run 400m

Friday, January 28, 2011

Fairwell Fridays...

Awe the joy of Fridays. Is it really a joy? What is it about Friday that most people look forward too? With days like these, I feel the joy of being the trainer. Most people do not wish to tear up there happy day but ruining an event or moment, so people do. Anyhow, today is a great day to be a Friday.

So the Friday skill work.. I do not know why so many people wish not too run after they ask for more running. It baffles me sometimes. So, with 4 short 400meters of running and resting 30 seconds between runs. not bad. More running in store for next week. that's for sure.

And onto the workout ..

10rounds or 20minutes (which ever came first)
5 Pull ups
10 Burpees
and 15 Squats

For those who know me well enough, i would have been all over this WOD. Beings how i have a competition in Fresno in the AM, i declined to participate in today's events. Next week for sure, ill be back in the mix and working out with all you FINE looking people.

Thursday, January 27, 2011


Great job tonight newbies!! Very exciting to see fresh new faces. Gotta admit, not bad for semi fit beginners. Glad to see encouragement got you through an easy workout, lets see what happens when you get pushed. jk. great effort. we look forward to your continuous return.

So other than some minor warm ups and stretching, we went through an overhead squat position with a light to moderate load. Surprisingly, again, for newbies, I am impressed. We will need to focus on flexibility through the warm up and skill work, with avid dedication of perfection, excellent form will come soon.

so the skill was a two minute drill of max rep pullups, and Overhead Squat work. After finishing such tasks, the NEWBIES were introduced into the workout of ..

15 minute AMRAP (As Many Rounds As Possible)

15 Abmat Sit ups
12 burpees
10 kettlebell swings
and 200m sprint

I am very pleased to introduce the newbies to the evening class upon their next return. I wish them well untill our next class. Great Job guys and gals.

SuperSet part 2..

Luke 11:9-10 it reads.. "So I say to you, ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and he who seeks finds, and to him who knocks it will be opened".

Indeed these past few days we have been moderately tough on you and we congratulate you on your efforts to succeed. Thrown through the fire pit and you have reached a turning point. Offer yourself a pat to the back, or wait till the end of the line. We still have a few more days in store, do not hang your heads or hats, for there is still work to be done.

Mondays workout, was an awesome turnout. Everyone participated and did exceptionally well, and for which we are proud. And with that said, I have developed a part two to the Super Set Me series. Combined 3 rounds of 20 meters of tire flips and barbell overhead lunges, 10 dead lifts and 10 handstand pushups, 10 push press and 10 sumo dead lift high pulls, 10 double unders and sit ups, all-the-while finishing with the dramatic 10 burpees and ball slams.

Again, Ive seen major improvements in everybody efforts lately. I may not say it much, but i am super proud of all of you for your continued effort to succeed. Laughing in the face of "Death before DNF". Lastly, Id say rest for Friday, but nope.. take a warm bath with about a cup to a cup and half of "Epsom Salt" (found at most grocery stores) soak for about 12-17 minutes, self massage your legs .. Top, bottom, inside, outside, work down into the calf, so on and so forth. I look forward to seeing every ones bright and perky faces tomorrow and Friday!!

Something strenuous..

Making sure we get a good healthy breakfast, with a healthy warm up .. continue onto the skill work of "Squat Cleans" finding a new max or working a max load in sets of 3.

I seen your guys/gals numbers on the board today .. impressive for some, not bad for others. just kidding. keep up the good work. Now for something strenuous ..

3 rounds of
20 pull ups
20 dips
75 squats

Again, impressive times!! That's just a lot of squats. How does every ones legs feel today? ha ha. make sure you stretch out, use the foam rollers, that's what they are there for. Just a heads up, I have something planned for Wednesdays workout that will be similar to Mondays workout .. but with a new twist. just a heads up. Thursday will probably follow the main site, maybe, maybe not. but Friday morning will be in for a treat. We've had a long hard week, and I would like to finish it off that way. Heads up, and chins down!


Wednesday, January 26, 2011

Diamonds in the Rough...

On the contrary those parts of the body that seem to be weaker are indispensable. 1 Corinthians 12:22 (NIV)

Scripture says that every person in the body of Christ has both value and a purpose. So how do the people who are often undervalued by society find the hope, direction, and encouragement they need to fulfill their God-given destinies?

The answer often comes from leadership. One of the reasons God has put leaders in the church is to help every person find his or her place. I sometimes think of it as finding and polishing hidden gems. Leaders are mean to help others become the people God created them to be. They are called to discover the hidden, encourage the uncertain, develop the untrained, and empower the powerless. they are gifted to mine the gems. Never forget that Jesus looked at an impulsive, uneducated fisherman named Simon and saw a diamond in the rough. Jesus even called him Peter the rock.

Just as Jesus sees potential in you, if you are a leader, He wants you to find and develop that potential in others. What people do you see as diamonds in the rough? How are you helping them reach their potential?

Tuesday, January 25, 2011


Ok so ive been a slacker. I apoligize for that. then again, arent we all when it comes to something different in our own lives? Im not saying that you are by anymeans, but leaving something out, or choosing not to do something, either cause we dislike it or simply cause we do not want to, would claim us to be a slacker.

While growing up, as most people, thru the traditional sports programs have left me access to an open globo gym style to gain strengh and knowledge of pushing, pulling, opening the hip as well as movements of closing the hips. Simply what we crossfitters do on a daily basis. Yesterday, I challenged the group with doing such movements in an exhausting duo of exercises, that challenged the pushing, pulling, opening and closing the hip. Great Job to all those who completed the exercises.

Completing the uneasy task of the "Superset Me" workout, was just that, uneasy. Combining the exercises bench press and GHD situps, back squats and double unders with a jump rope, kettlebell swings and pullups, wallballs and modified rope climbs, and finishing the group tasking together ballslams and hand release pushups. all combined for 3 rounds of each duo, unable to pass the person infront of you, i believe gave the nip in the butt to encourage those infront of those who were ready to move forward. Again, great job to those who participated yeterday, and i encourage you all to return for tomorrows workout. :)

Tuesday, January 18, 2011

Ohh the joy of running..

Not bad today, ladies and gents. quite impressed with the times. keeping a solid pace at a challenging speed. your times were actually getting faster as the workout continued. Hats off to you all.

10 200m sprints, resting 45 seconds.

-rest 5 mins-
15 min AMRAP(as many rounds as possible)
5 pullups
10 pushups
15 situps

way to push your limit, and exceed the others. Tomorrow should be more challenging so just be prepared. Do i hear a team workout coming up?

Monday, January 17, 2011

1st day on the Job..

Great job to those who where there this morning. not too shabby. still need to pick up the pace a little bit. but much work to be done.

5 150m sprints, walk 50m
rest 60seconds between sprints.

Max effort lifting. Find your single rep max back squat, shoulder press, and max lifting load in the deadlift. After completing these lifts, add total for score and post to comments, or keep log in your journals. For those of you who have already done this, great for you, time to do it again!! Time beat your old score. One of our newbies, crushed their loads by nearly doubling there total score. Way to go newbie.

Eat healthy today, for it will effect your efforts tomorrow!!

Sunday, January 16, 2011

How hard will you push yourself?

How fast can you run? How high can you jump? How hard are you willing to push your self into the mindframe of a make or break of character? I may not be the strongest or fastest, but ill be damned if I do not challenge myself to reach for that next level. Like the 2nd place video, I know personally, that I do not want to be the butt of a joke.

I did say that we would start the 5 week challenge on monday. Well, in a few hours we will meet monday morning at the West Valley Crossfit gym, and get this shin-dig going. I want to focus on speed endurance. I want to focus on revving up those engines and hitting that 6th and 7th gear instead of causally coasting in 5th. Its time to break that speed barrier.

I want to share something with you. Talent is NOT enough. Autor Denis Waitley says, "The winner's edge is not in a gifted birth, in a high IQ, or even in talent. The winner's edge is in the attitude, not aptitude." Plenty of talented to teams never amount to anything because of the attitudes of their players. In a team aspect, "Abilites + Attitudes = Results". Take this into consideration, how will your abilities, and attitudes effect the team?

If you want great results, you need good people with great talent and awesome attitudes!!

Saturday, January 15, 2011

Following the leader ..

"Lift your eyes now and look from the place where you are - northward, southward, eastward, and westward; for all the land which you see I have gave to you and your descendants forever". - Genesis 13:14-15

Vision is everything for a leader. Why you ask? Because vision leads the leader. It paints the targets, sparks and fuels the fire within and draws them forward. I am almost ecstatic that you have found a vision for yourself that lead you here. I want to be one of the firsts one to congratulate you on defining your new character. I once read, "Show me a leader without a vision, and I'll show you someone who isn't going anywhere. At best, they are traveling in circles".

One of the most valuable benefits of a vision is that is acts like a magnet - attracting, challenging, and uniting people. The greater the vision, the more winners it has the potential to attract. The more challenging the vision, the harder the participants fight to achieve it.

What is your vision? From where did it start?

Friday, January 14, 2011

Goal Setting Made Easy

Goal Setting Made Easy

Now I don’t specialize in motivational speaking or the psychology of achievement but I do have a few years of experience and have watched people successfully accomplish goals. What follows are elements of a goal and the five steps I use in setting a goal. So let’s get started.

The goal must be specific. For example, I want to lose 15 pounds of fat is specific. It is also a measurable goal.

The goal must be realistic. If you have never performed a single pull-up then performing 50 pull-ups in 30 days is not realistic. Having a goal that is challenging but realistic is important.

The goal must have a deadline. Can you imagine anything being accomplished without a deadline? Deadlines are a fact of life and they need to be part of your goal setting.

This final part I believe is the difference maker for most. You need to make your goals public. As intimidating as this sounds at first it’s a critical step. This holds you accountable for your goals. The community you share your goals with will ask so you are now on the hook to perform!

Now that we have elements of a goal we need a process of setting a goal.

STEP 1: State the goal. We can assume the following is specific, measurable and realistic. “ I want to lose 15 pounds.”

STEP 2: State the trade-offs. I look at trade as the uncomfortable part. This is getting comfortable with being uncomfortable. Trading old bad habits for newer better habits.

Here are a few examples.

Can’t go out every Tuesday evening to the bar.
I will not be able to go to eat 4 pints of frozen custard during the week.
I will need to skip late night television so I can get up in the morning.
STEP3: State the Benefits. These are the good habits you are getting in return.

I will be able to wear my old jeans.
I will look not grow weary in the afternoons. I will finally perform 10 perfect push-ups.
I will sign up for that mountain bike race my friends having been asking me about. ~I will be healthier for the long term.
STEP4: List the tasks required. This would include all the execution steps. For example.

Make a specific shopping list.
Prepare lunches and dinners in advance.
Have water with me at all times.
Have workout clothes ready.
STEP 5: Deadline. I will lose the 15 pounds in 12 weeks or on the weigh-in date ____? You can also set interval deadlines.

STEP 6: Occasionally it is appropriate to set a reward for an accomplished goal. A movie, afternoon off, a new book. The reward carries a contingency. Any reversal of accomplished goal within a 12 month period carries a penalty.

Now that you have set your goal and made it public, place the written goal in locations where you will see it frequently. Some obvious locations include but not restricted to your journal, paper planner, nightstand, refrigerator gym bulletin board.

If you come to our gym the whiteboard is ready for your posting!

from ME to YOU.. with love :)

5 week challenge..

ok .. so continually running, i want to propose a challenge that will last every day for the reminder of your life.. to be functionally fit following these methods. Endurance, Strength, flexablity, power, speed, coordination, agility, balance, body composition, and anaerobic capacity.
The last post provided the information needed to endue this challenge. Every 5 weeks i will select a different exercise, or group of exercises, to be focused on, and done on a regular basis, accumulating a grand total of what ever the number may be. Check back on monday Jan. 17, 2011 for that is when we will be starting our "5 week challenge".

10 aspects of fitness ..

Endurance: We deliberately generalise endurance into one single component, whereas common fitness literature puts endurance into categories such as cardiovascular/aerobic, anaerobic, muscular/strength etc. Endurance is as much psychological as it is physical. We take endurance simply as the dictionary definition: The act, quality or power of withstanding stress or hardship. It also includes the ability of the body systems to process, deliver, store and utilise energy.
Strength: Strength is the ability of a muscular unit or group of muscular units to apply force at a given intensity. Personal Evolution’s approach to strength is to focus on relative strength or strength to weight ratio as opposed to simply absolute strength. That means that strength to us is measured differently and takes bodyweight into account.
Flexibility: Flexibility is the ability to achieve a percentage of the maximum range of motion at a given joint. We could further specify flexibility as “functional flexibility”, meaning that flexibility is always conditioned in the context of actual tasks.
Power: Power is the ability of a muscular unit or group of muscular units to generate maximum force in a minimum timeframe. Basically it comes down to force X velocity. Power also has a second meaning, that is the capacity for maximum output in a given period of time.
Speed: Speed is the ability to minimise the amount of time it takes to repeat a movement. As a sub-component of speed, it is also important to condition reaction time, which is the time between recognition of a stimulus and physical reaction to that stimulus.
Coordination: Coordination is the ability to combine multiple movement patterns into one movement. Coordination can also refer to the synergistic sequence of muscle contraction required to move a heavy load more efficiently, hence contributing to strength.
Agility: Agility is the ability to transfer mechanical energy from one movement to another in minimal time.
Balance: Balance is the ability to control the body through a given movement in relation to its support base.
Body Composition: Body composition is the percentage of bodyweight made up of each of the major tissue types. That includes fat percentage, muscle percentage, bone percentage and how much it all contributes to bodyweight and size.
Anaerobic Capacity: Anaerobic capacity is the ability to perform at near maximal intensity for the maximum time. It can be measured by the time it takes to reach exhaustion at a given level of output. It can also be defined as the total amount of energy obtainable from the anaerobic energy systems. That is the combined capacity of the ATP, phospho-creatine and lactic acid systems within a given timeframe.

Getting Back on Track

So in a attempt to regain control of this whole web logging thing, i have created a blog for all those who follow, following the flow of West Valley Crossfit.