Here's our buddy Rick, from NYC...he's definitely got some awe-inspiring moves!
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October 2008
October 31, 2008
October 30, 2008
New guy Armandi does Double Clubbell Torch Presses...they ain't easy, believe me!
In the "Best Legs Category," we have...can you guess?!
Post guesses to Comments...
Our buddy Josh is moving back to Philly, and we're bummed...no, PISSED OFF about it!
But...we did a little workout in his honor, I call it "Rockstar Josh" since he's in a band...
The workout is 21-15-9 of 225# Deadlifts, 20# Wallball, and L-Pullups. I tried to catch Josh as he got his Grand Finale Wallball shot, but he was too fast for my camera...here he is as he yells, "Time!"
New guy James does the Beginner Version of the workout, with 95# Deadlifts...
...16# Wallball...
...and Regular Ol' Chinups...
Ruben, on the other hand, did the ADVANCED version, with 300# Deadlifts! Anybody care to touch his time, 11:21?
WHAT? THESE AREN'T ZONE-APPROVED?!
Krispy Kreme Bacon Cheeseburgers....
October 29, 2008
ANOTHER PERFECT WEDNESDAY!
In our 6:30am class, Chuma does Max-Rep Deadlifts with 185#...
Albert reps out 135# Bench Presses...
Max-Rep Deads by Curtis...
In our 9:15am class, new gal Rachel does Lunge Walks down the wobbly telephone pole...
...and then does Max-Rep Shoulder Presses...
In our 7pm class, new gals Sue and Tiffany swing and flip Kettlebells...
New gal Kim flips a Kettlebell...
Another Kettlebell Flip, this time by new gal Abigail...
Let the Rowing begin!!!
Kim tries Wall Ball...
Tiffany...
New guy Ross...
Sue and Abigail do Wall Ball...
Wednesday Nights are growing!
October 28, 2008
"FACING DOWN THE GILA MONSTERS"
Click on this link to be taken to a great article on Crossfit (and no, you won't get Rick-Rolled...this time! I'm not making any promises for the future...)
October 27, 2008
MONDAY "KAREN"
"Karen" = 150 Wall Ball Shots, to a 10-foot target
We have a unique Wall Ball target...if you don't throw the ball high enough, you miss the wall completely!!!
New girl Megan kicked butt...and with a 16-pound ball, no less!
New gal Kris loves to hate Wall Ball...
Lovie, in action...
How can you tell when an athlete finishes "Karen?"
A. The athlete yells, "Time!"
and B. If the athlete is like Jason, they collapse into a tire. Or like Chuma, who collapses onto his stomach...
Or like Mel, who collapses onto his back...
Or like Josh, who...wait, what the h3ck?! Josh is doing L-Sit Pullups after his workout?!!!
What a stud!
October 26, 2008
"ANY DAY ABOVE GROUND IS A GOOD DAY!"
Yeah, but some days are still better than others!
Bonnie here did 210 Burpees and 210 Kettlebell Swings, got her first Muscle Up on the rings, had a fun brunch, and then got to challenge her balance and self-admitted fear of heights by doing some Rail Walking. I'd say that was a good day, alright!
Nice job, Bonnie!
October 25, 2008
SATURDAY CROSSFIT
The folks in the 9am Beginner Class worked on their footwork with a series of "Dot Drills"...
New guy Todd and new girl Bethany do Kettlebell High Pulls:
New gal Megan does Wall Ball:
The 9am Beginner's Class is where we suggest *most* newbies come first. You'll get a great workout no matter what fitness level you're at, and unless you're well-versed at Crossfit, you'll learn the basics there too.
The folks in our 10am Intermediate Class, like Jason here, worked on Overhead Squats...
...and Pullups. Here's Stu in action...
New gal Tonya wants to be a Firefighter, and she's increasing her chances *dramatically* by attending our Saturday Noontime Firefighter Training Class...
We recently made the class coed, and new guy Armandi is seen taking advantage of that as he does a Ladder High Pull Drill...
Teamwork aspects are worked every week in the Firefighter Training Class...
October 24, 2008
HEELS OVER HEAD FOR CROSSFIT!
We take people who have NEVER tried a Handstand in their frickin' lives, and get them to try a 30-second Wall Handstand. Once they realize they CAN do it, we have them try 45-seconds, 60-seconds, and occasionally even longer!
Don't be impressed that these people are all doing Handstands, if you can't...be impressed that, before this attempt, THEY couldn't do it either!!
October 23, 2008
WE DO SOME COOOOL TRAINING!!!!
Random pictures from last Saturday...
Johnny does Lunges on what we affectionately call "The Rail"...
It was Sagi's first time on The Rail, and he found out it ain't so easy!!!
Imani spots Jan on some Bench Presses during Saturday morning's Beginner Class:
Vernon works on a Macebell movement...good test of grip strength, eh Vern?!
Sandy and Gayle work on One-Legged-Box-Jumps:
Marcus oversees Maria as she does a One-Arm-Ball Slam...that's a 20# ball, btw!!!
The Firefighter Class works on Slow-Motion-Pushups...
New guy Rey does High Pulls...
Things don't always go as planned. Crossfit helps you prepare for that.
Nerissa has *obviously* been working on her pullups!!! Nice work, Nerissa!
Check out Gayle's Back Squat...I like it!!!
Lovie shows a nice, flat back at the beginning of her Clean...most people round their backs horribly! It only takes a little bit of proper coaching, and you can improve SO MUCH!
Oh, by the way...you can't learn these movements from pictures in Men's Health magazine...I still have a couple of "regular" gym memberships, and whenever I stop in to stretch and let off steam, I see people trying...it's actually quite sad.
What's worse is when their "trainer" is having them do Olympic lifts and dumbbell complexes, and nobody knows what the hell they're doing, least of all the trainer.
At Valley Crossfit, you're benefitting from a LOT of knowledgeable trainers!!!!!!!!!!!!!!!!!!
You can't help but turn into a bad@ss, just from hanging around all the bad@ssery that goes on in our gym.
So...if you're one of the dozens of people who live in Sherman Oaks and Van Nuys and Woodland Hills, but you only just lurk our site...get your butts in here!
