West Valley CrossFit's Facebook Wall

Sunday, January 30, 2011

Consistency and commitment pay off!!

I feel very lucky having the opportunity to train with the West Valley crew.  I have seen huge improvements in everyones physical capabilities and appearances.  We have all gotten stronger, quicker, and in general FITTER!!  That's what commitment and consistency will get you.  Day in and day out our members show up and give 100%.  As with anything in life, hard work pays off and i just wanted to take a minute to say what a fantastic job EVERYONE has been doing with staying committed and consistent.

We've had some new faces in the gym lately, so welcome and i hope you'll stick around for awhile and
join in on the party. Like I've been saying, commit to West Valley and we'll commit to offering you the best possible experience we can at the gym.

Saturdays WOD was good one:
50 Box Jumps at 20"
5 Rope climbs 15'
50 K.B.swings 53/35#
50 Situps
50 Hang power cleans 75/45
800M Run
50 Back Extensions

Scale as needed.

Thursday, January 27, 2011

Super Set 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!!

Wednesday, January 26, 2011


Im reposting this from our trainer RJ's blog who will soon be a part of this blog.  This was his blog about the morning class from Monday.  It looked as if the workout in todays morning class was just as challenging.  Good job morning class, you guys are on fire!!

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. :)

Wednesday, January 12, 2011

Monday WOD

Mondays WOD: 3 rounds of 9 pull ups, 30 wall balls, 12 Handstand push ups, and 15 power cleans @135#. It was a good one!!  The main site called for Muscle ups on this one so we substituted pull ups and added dip work into the warm ups.  Im making a bold prediction and saying Bryan and Rob will land a muscle up in the near future.  Keep  working  on those guys!  

Remember, we will be starting our Paleo Challenge next Monday so get weighed in ASAP come next week.
Also,  West Valley Ski Trip is next Saturday the 22nd.  Some of us are meeting at the gym @ 6:30am and taking off from there.  It should be a lot of fun and everyone is invited!!!  The more the merrier.