Welcome to Valley Crossfit!: March 2009

NEW CLASSES BEING ADDED TO OUR SCHEDULE!

Based on repeated requests and increasing membership, we're adding two new classes...a Mixed-Level Class every Wednesday at 11am (beginning April 8th) and a Thursday Beginner's Class at 6pm (every Thursday beginning April 2nd).

Depending upon the success of these two classes, we may then add more 11am classes and more mid-week Beginner Classes.

We had 30 people in tonight's class...that's bad@ss!

This morning, Paul and Luci from Team Tempest got some Jumproping and Situps in...

...as well as Kettlebell High Pulls...

...and Barbell High Pulls...

They had no problem with our Cat Walk Obstacle Course...of course...

Claire rows next to the VCF Battle Wagon...

Nadia does a Dolly Walk across the parking lot...

Greg does the same, while others jump rope in quiet anticipation...NOT!

Mike S. crab walks across the parking lot...

New guy Tim does a Ball Slam...

First-timer Daniel does a modified Kipping Pullup...

...while Brandon does the Firebreather Chest-to-Bar Version...

Chris H. came back for his second class tonight, and got to swing a big red Kettlebell...

Simona's been coming regularly, I think she's loving this stuff!

The group shot, one more time...datsa lotta Crossfitters!

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WORLD-CLASS FITNESS...THAT'S OUR SPECIALTY!

Greg K. does a Front Rollover on the High Bar...

New guy Doan (pronounced "Don") tried his first Crossfit class this morning...

I doubt he thought he'd be doing THIS at 6:30 on a Monday morning!!!

When we got to the workout, Doan (seen here with Xingu and Mel) did great!

New gal Stefany gets ready to catch this 6-lb Medicine Ball, which was hurtling at her face...

WE HAVE SO MUCH FUN!

Julia has been making AMAZING progress...and having an AMAZING amount of FUN in the process!

Stacy tosses the ball to Tina...

New gal Nattee prepares to throw the ball to Kris...Jade ducks for her life!

Jade tosses the ball to her pal Marina...Kris ducks for safety!

Nattee returns fire!

Stacy, Marina, and Jade practice Handstand Holds...

Tabata Squats!

WE GET RESULTS!

Sue here, was initially worried that CF would make her "too buff"...but now, in her own words, "I am loving it and feel stronger than when I first started. Thanks again for all your coaching and motivation!"

Not only is she not getting "too buff," but she is performing at a super high level and we are very proud of her!

Here's Gregg...scroll down to read what Gregg emailed me after tonight's class...

"Man, I still am amazed when I think back to some workouts. Tonight's wasn't an especially difficult one but i'm pretty sure 9 months ago I couldn't do 120 95lb high-pulls in 20 minutes, let alone 180 jumping squats and and 60 clapping push-ups in addition to it. There's a reason I try to come 4 or 5 times a week. Bad ass! Thanks a lot!"

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PICTURES FROM TODAY AND YESTERDAY

Nothing too fancy, just working on the ability to vault up and over a bar...

Here are some more pics from Saturday morning's training...in case you're unfamiliar, we're not like your typical fitness gym or personal training center...

We do part of our training indoors...

...and often times take our training outdoors! Here, the 9am Beginner Class plays--believe it or not--DODGEBALL!

How fun is that?!

However, there were several "punishments" for getting hit by the ball, or having someone else catch your thrown ball...punishments ranged from Squats and High Pulls...

...to Steam Engines...

...and Burpees!

New gal Sam came back for her second class...

New guy Chris tried his first class, which included Tire Jumps...

Chris and fellow new guy Andre tried Ball Slams...

Thai came back for his second class, as well...

One of our members convinced his coworker, Nicole, to come in and try a class...

In her own words, "I'm really glad I came! Im not really the morning person but I was really happy I got my butt up and saw what it was all about. I will see you this Wed night"

Another member also convinced his co-worker, Sean, to pop in for a class...

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LEARN TO TACKLE LIFE'S OBSTACLES...

I'm borrowing heavily from Rogue Fitness, but let me ask you this...do you think you could make it through this Obstacle Course?

I know I could, via the Power of CROSSFIT!

At Valley Crossfit, we train you to build strength and speed, but also how to move your body...how to USE your strength and speed effectively...

And yes...if you must know...our training DOES tone your obliques!

:-/

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SATURDAY 9AM BEGINNER'S CLASS

More later...it's naptime!

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FRIDAY CROSSFIT

Geoff and Tuna do Kettlebell "Taters," named by Bill Henniger of

Rogue Fitness--Columbus, Ohio...

Coach Anton applied his Skateboarding knowledge to the Indo Board...

New Personal Training Client Chris does some Situps, under the watchful eye of Coach Mike...

The Women's Class had a fun little Slam Ball-Burpee Circuit in the warm California sunshine!

Traditional gyms like Bally's and 24Hr Fitness try to sell more memberships than they have people showing up...that's how they make their money. Think about it...if every single one of their members showed up at one time, the Fire Marshall would come and shut the place down. Again, they make their money by selling memberships...once you've signed up, they HOPE you don't show up...if you do, the next person they give a "tour" to is going to see a crowded gym, no available treadmills, and will be unlikely to sign up.

Contrast that with Valley Crossfit...first of all, we don't sell memberships...and, we love our clients so much, we put Slam Balls under their tires so that they CAN'T LEAVE!!!

New gal Kim came back for her second class today, and signed up for 10 classes! We're glad you did, Kim!

The Women's Class do a circuit of Kettlebell Swings, Kettlebell High Pulls, Kettlebell Squats, and Running...

L.A. Derby Doll "Mila Minute" trains at VCF now!

Here's Mila in one of her finer YouTube moments:

I give her a lot of points for Style and InYourFaceNess...!

Then, a bunch of us met at the local gymnastics gym at 1pm, to work on tricks such as this one, by Philip...

...this one, by Kris...

...and this one, by Anton...Anton got his first "Wall Spin" today! Congratulations, chum!

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THURSDAY CROSSFIT

Dang, Eric C.! Chest-to-Bar Pullups? You're an official FIREBREATHER now!

New guy Greg is a Firebreather-In-Training...he had his first "Angie" this morning...that's 100 Pullups, 100 Pushups, 100 Situps, and 100 Squats to anyone who doesn't know...

Ross does a gymnastics move called "Skin The Cat"...

Gregg Skins The Cat...

Vernon and Bruno Skin The Cat on the P-Bars, while Eric M. (in the background) Skins The Cat on the Ropes...

Sean ups the ante with a Toe Hang...

Matt does "Nancy" (Overhead Squats plus Sprints) with 170 pounds...WHO DOES THAT?

Becca Overhead Squats...

Go, Vernon!

Go, Abby!

Eric M. told me tonight, "If you'd have told me two months ago that I'd be doing 30 Pullups in less than two minutes, I'd have thought you were crazy!"

Welcome to Crossfit, Eric!

Ross' back looks like a frickin' relief map!

"That's what friends are for!"

Sean and Trixie team up to get their Pushups done...GIT ER DONE!

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WEDNESDAY CROSSFIT

Padraic (in yellow) brought his buddy Seung (middle) in for his first class this morning...Seung's a Judo player, and Crossfit is going to help him out SO MUCH!

Randy, Rachel, and I took advantage of a mid-morning break to go run the stadium stairs at the Hollywood Bowl...man, that sucks!

New gals Simona and Suma synch up their Box Jumps...

New gal Chantal does Situps...

Jarrett does a Pistol (aka One Legged Squat)...

Nice Pistol, Abby! (I bet all the guys tell you that!)

New guy Chad demonstrates good Pushup form...

Another big class tonight, sure...but a lot of different faces from Monday and Tuesday night!

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TUESDAY CROSSFIT

There's a reason why people are coming out in droves to check out our classes! We're the oldest Crossfit gym in the San Fernando Valley...we have all the best equipment, plenty of space, charismatic coaches, dedicated clientele...here, Coach Becca leads her class through a tough ab workout...

John throws 95# overhead like it's nothing!

Brandon has been with us only a short while, but I think it's safe to say he's hooked! He's a football strength coach and personal trainer, and he recently told me we put him through the hardest workouts he's ever experienced in his life.

And...he keeps coming back for more!