Welcome to Valley Crossfit!

WATCH THIS!

PULLUPALOOZA...IT'S RIGHT AROUND THE CORNER!

In the meantime, here's Xingu, doing Double Kettlebell "Beasties"...

Greg does "Reverse Pushups"...

Tom does "Kettlebell Steam Engines"...

Damien...I mean, Scott...does Deadlifts...

What kind of sick, twisted individual makes his peeps do Bodyweight Deadlifts and Reverse Pushups in the same workout?!!!

New guy Shaul does Deadlifts...

New gal Tiffany does Kettlebell Swings...

It's pretty cool that our classes are growing to the point that we have to use the parking lot for Bench Presses!!! Nice job, V!

Jeremy Bench Presses...

Boris Deadlifts, in between Twitter-ing...

Marcus Power Cleans...

Joe's second Workout-of-the-Day...

New guy Richard finishes his Deadlift with his shoulders behind the bar...AS THEY SHOULD BE!

3...2...1...PULLUPALOOZA!

Only three more days until the start of our next "Pullupalooza!"

"What the heck is Pullupalooza?!" 

It's where you log every Pullup rep you perform, and at the end of the month, you tally it all up. It's a great incentive for you to learn a Pullup, practice your Pullups, master your Pullups, etc. Our students have been known to do well over a thousand Pullups in a single month!

"What if I can't do a Pullup?!"

That's ok...keep track of your *modified* Pullups as well! 

"When does it start?"

Friday, May 1st!

"When does it end?"

Sunday, May 31st!

"Do Muscle Ups count?"

Sure! Count any Pullup variation you want...you may even want to separate out your efforts...e.g., "600 Kipping Pullups, 300 Strict Pullups, 100 Muscle Ups."

"Do Pullups I do in class count toward my total?"

Yes! I don't care if you do a Pullup as part of your workout, while climbing a tree, on a Match.com date, or at work...it counts!

"Will I win anything?"

Only the respect of your peers...who knows? Maybe we'll come up with a Prize Package, not to include an all-expense paid Hawaiian vacation.

"Is there anything else I should know?"

Yes! Be smart about it...don't set out to break any world records, or you may pay the price with tendinitis in your elbows, etc. "Ladders" are a great way to get lots of reps, but without straining your joints. If you don't know what "ladders" are, ask any VCF Coach!

Now, get ready to get started!

INDO BOARDS FOR SALE

Only 5 left! Three green and two blue...only $100 each!

A TYPICAL BEGINNER CLASS AT VCF

 Last Saturday, many of the 9am-ers were introduced to Barbell Thrusters and Kettlebell High Pulls...

A Saturday Beginners Class @ Valley Crossfit from Ruben Rojas on Vimeo.

BREAKING NEWS!

WE ARE ADDING A NEW CLASS TO OUR SCHEDULE! 

STARTING NEXT WEEK, MAY 4TH, WE ARE ADDING MONDAYS AT 11AM...IT WILL BE A MIXED-LEVEL COED CLASS.

SUNDAY CROSSFIT

Kick @ss Freerunning drill I learned yesterday...

I had everybody do Double-Unders two days in a row, and Jeremy's head almost exploded.

He hates Doubles, so he did Crosses instead! LOL

Pop and drop!

Training for the 2009 Crossfit Games...Becca's shirt may say "Crossfit Marina" but she's "Valley Crossfit" to the very bone!

Chest-to-bar. Not just some of the time. All of the time!

Lee chose Deadlifts instead of Clean and Jerks...here, he lifts 1.5x his bodyweight.

I love our parking lot! We have some of our best training there!

SATURDAY CROSSFIT

The 9am Beginner Class, in action...

New gal Suzanne learns a Thruster...

Firefighter-in-training Lauren tried class out for the first time today...she actually stayed for the 10am Intermediate Class, too! YOU'RE AN ANIMAL, LAUREN!

My first instinct was to delete this blurry photo, but then...I kinda started to like it...see what you think, and post your thoughts to Comments...

Jeremy just really, really, really doesn't like doing Jumprope Double-Unders...

What other "fitness class" would have its members kicking up into Handstands?! (Answer: none)

Xingu defies gravity with a "Dash Vault"...

3, 2, 1, GO!

Overhead Squats in the parking lot, during the 10am Intermediate Class...

Nice job, Lauren!

How bad@ss is THAT?! Roy, Overhead Squatting in a line of barbells...and, that's not even all of them!

Don't hate us because we're beautiful...

FRIDAY CROSSFIT

Jumping Drills...over, on top of, around...

New guys David and Bilaal simultaneously work the Speedbags...

...and the Rowers...

I USED TO LOVE HER...BUT I HAD TO KILL HER...

"Fran," that is...21-15-9 of 95-lb Thrusters and Chest-to-Bar Pullups...

Somewhere in there, it reeeeaaallly starts to suck!

That's when you need good friends around, who will b$tch you out and tell you to pick up the d$mn barbell...

Don't worry, it touched...!

The "Vicious Scapular Retraction" required for Chest-to-Bar Pullups...

I love this shot...it looks like I'm crying, and Anton is obviously very pleased with me at this point...

And then...the flop!

Is it just me, or does this happen to anybody else? I always want to immediately kick my shoes off right after "Fran"...I think my feet must swell or something, but my shoes instantly feel too tight...

Thanks Anton, Randy, Eric, Gary, Jackie, and Rachel for keeping me motivated through this little monster of a workout!

"HOW DO I AVOID RIPPING MY HANDS?"

Click on the photo for an article on rip prevention and care. The more you practice Pullups, the more you'll need to know this information!