Welcome to US Crossfit

Welcome to US Crossfit, a private training facility focused on developing Elite Fitness in our members. We are dedicated to transforming lives through functional training using CrossFit as our primary strength & conditioning program. We know that CrossFit, with your discipline, combined with our world class coaching and upscale indoor-outdoor facility, will allow you to exceed your fitness goals. Begin Training for Life today! Call (760) 634-3825 for a free class! Check out our SEAL FIT and USCrossFit videos.

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Calendar of Events

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November 2009

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S	M	T	W	T	F	S
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August 11th, 2009 - August 13th, 2010

Weekly Class Schedule
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US Crossfit Blog

Friday, 11.20.09: Thirst Quencher- Team WOD

"Friday RX: Warning: You will need your water bottle and full box of energy"

Thirst Quencher- Team WOD

Warm-up- Tabata Jumping Frog

Tuck Jump/ 180 Turns/ Jumping Squats/ Mountain Climbers

WOD:

One team member runs 400m.- "Lookout Run"
While the other reps out the following exercises
Switch until you both have completed all four stations

-Dumbbell Push Press 45/30
-Row for meters / Box Jumps- if not enough rowers
-Situps
-Burpees

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Thursday, 11.19.09: Elizabeth

Sometimes... we just need to rest!....

"Perfection is not attainable, but if we chase perfection we can catch excellence." Vince Lombardi

"Elizabeth"
21-15-9
Clean 135/95 Your choice of Power Clean or Clean
Ring Dips

Benchmark Thursday!

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Wednesday, 11.18.09: Humpty Dumpty Tornado

Shannon demonstrates determination and strength. Celebrate "Hump Day" with a look at what you have already accomplished on Monday and Tuesday!!! Nothing beats Wednesday like a Wod with Burpees and Back Squats.

"To succeed you must first improve, to improve you must first practice, to practice you must first learn, and to learn you must first fail."

Strength:

1 RM Back Squat

Humpty Dumpty Tornado

Row 500m or Run Lookout
21 Back Squats at body weight

15 Burpees
Row 500m or Run Lookout

15 Back Squats at body weight

12 Burpees
Row 500m or Run Lookout
9 Back Squats at body weight

9 Burpees

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Tuesday, 11.17.09: "Something About Mary" Benchmark

A picture is worth of 1000 words...

Warm-up: “In –n- Out” No Gut Tabata

Sit-up
Hollow Rock
V-Sit
Superman Hold

"Something About Mary" – 20 AMRAP
5 Handstand push-ups

10 1-legged squats
15 Pull-ups

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." -Arnold Schwarzenegger

Challenging Benchmarks often make us discouraged by the amount of technical skill that may be required. “Mary” is made up of three movements that can be very challenging for some individuals. Crossfits elements of agility and flexibility is something that will improve with time if you work on it. Be strong in your determination to set a goal and give it your best shot. Mahatma Gandhi said, "Strength does not come from physical capacity. It comes from an indomitable will." And inside each of us burns a will to win, a will to achieve; an unstoppable, unshakable, unwavering will to achieve!

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Monday, 11.16.09: Red Bull Helen

The obstacle course was a fun challenge for some of the members from USCF this past weekend. Check out more photos www.uscrossfit.com/media/photos.php

Skill: Pull-ups/ Max Pull Ups

“Red Bull Helen”
3 Rounds
400m lookout run (with wallball 16/20)
21 Deadlifts 225/155
12 Chest to Bar Pullups (Coaches, have everyone do C2B pullups even if they have to use a bigger band or do jumping pullups. The goal should be to get everyone kipping better, regardless of scale.)

Do you know what your max pull-ups are? What was your last "Helen" time? You should be recording all your results. This is often one of the most overlooked, yet crucial aspects of improving your performance. CrossFit's potency lies in the fact that everything we do is Observable, Measureable, and Repeatable. We see incredible gains when athletes begin recording everything. Instead of WORKING OUT, you start TRAINING. Instead of trying to beat the OTHER athletes in the class, you will center your attention on improving YOUR scores. Hold yourself to the highest standards possible in regards to range of motion, record everything, and watch your performance take off. Let’s set some records on Pull-ups and dial in the Chest to Bar today! How many members will do 15 -20 max pull-ups today? I am saying 15 -20! Let’s do it!

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