Strength Power Clean 3-3-3-3-3 Movement Prep Dynamic Workout of the Day Challenge WOD – Week 3 AMRAP 8 min. – for total reps • 2 Minutes of Deadlifts • 1-Minute Rest • 2 Minutes of Back Squats • 1-Minute Rest • 2 Minutes of Shoulder to Overhead
Lurong Living Challenge Week 3 Read More »
Workout of the Day With a partner or individually “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Memorial Day Murph Read More »
Warm-up Dynamic Walking Quad Stretch Lateral High Knees (no measure) 6 minute Row for max distance Then… 10 Dips 5 Pull-ups 10 Mountain Climbers 100ft. Lunges Workout of the Day Keith S. B-DAY WOD AMRAP 26 minutes 26 KBS (adv. 53/35) 26 Box Jumps (adv. 24”/20”) 26 (alternating) KB Snatch (adv. 53/35) 26 Pull-ups (adv.
Happy Birthday Keith S.!! Read More »
Strength Split Jerk 3-3-3-3-3 Warm-up Dynamic Deep Lunge & Twist High Kicks (no measure) AMRAP 8 Min. 5 Pull Ups 15 Sit Ups 10 Wall Balls 4 Inch Worms *Spend 5 min. practicing Rope Climbs Workout of the Day Buy In: 1,000m Row Then… 3 Rounds For Time: 10 Hang Power Cleans (135lb/95lb) 20 Plank
Row/HPCs/Plank Dumbbell Rows/Run Read More »
Warm-up Dynamic Power Skips PVC Band Stretch (no measure) Hang from pullup bar – max time Then… 2 Rounds Shuttle Run 10 Squats at each line Workout of the Day 1 round of: 100 Double-unders 50 Air squats 25 Push presses (adv. 115/75) THEN 2 rounds of: 60 DU 30 Air squats 15 Push presses
Double Unders/Squats/Push Press Read More »
Strength Back Squat 5-5-5-5 @ 75-85% 1RM Warm-up Dynamic Iron Crosses Arm Circles/Reverse Arm Circles (no measure) 3 Rounds: 10 KBS 10 Goblet Squats 10 Sit-ups Workout of the Day 2016 Regional WOD – Event 5 3 rounds for time of: 400-meter run 20 AbMat sit-ups (adv. 40 GHD) 7 deadlifts (adv. 70% of 1RM)
2016 Regional WOD – Event 5 Read More »
Warm-up Dynamic Good Mornings Figure Four PVC Passthroughs (no measure) 500m Row 2 Rounds 1:00 Jump Rope 1:00 Push-ups 1:00 Med Ball Cleans Workout of the Day Challenge WOD #1 12 Min. Time Cap 21-15-9-6-3 Wall Balls Ground to Overhead (Level 2 & 3 – Power Snatches) *Every uncompleted REP counts as a 1-second penalty.
Lurong Living Challenge WOD #2 Read More »
Warm-up Tabata (20 sec. work/10 sec. rest) – 4 Intervals for each movement (2 minutes) – Hollow Holds – Hang From Pull-up Bar – Plank Hold – Bottom of Squat Hold Workout of the Day “Lucy” 5 Rounds for the time of: 5 Pull-ups 10 Burpees 400m Run
Warm-up 3 Rounds Shuttle Run 10 Med. Ball Cleans 10 Box Jumps Workout of the Day 21-15-9 OH squats (95/65) Front rack lunges Bar facing jumps 3 assisted rope climb between sets (1 rope climb)
OH Squats/Front Rack Lunges/Bar Facing Jumps/Rope Climbs Read More »
Warm-up 4 Rounds 200m Run 1 Round of “Cindy” (5 Pullups 10 Pushups 15 Squats) Workout of the Day 4-MINUTE AMRAP WITH BONUS TIME Description- Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and
Lurong Living Challenge Baseline WOD Read More »
Coach
I’m single, I am originally from Fairfield, I’ve been working out at CrossFit Vacaville for two months now. I am currently going to Solano Community college for Business Administration. I do CrossFit because no matter how physically fit you are you still get challenged. There’s always room for growth and also because you’re not at the gym for 2-3 hours. I also am training for military special forces and CrossFit is the best training for that.
CrossFit makes me mentally and physically prepared for life. Those tough times in the gym when you don’t want to push any more, but you push yourself anyway can be correlated to the tough times in life. There’s a scripture that is posted in the gym that explains it perfectly. Romans 5:3-4 – Not only so, but we[a] also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.
Some of my main achievements in my life are I became a United States Marine, I finished high school with a 3.9 after failing my ninth grade, I also deadlifted 530lbs. I want to become a trainer because it has been a dream of mine to help others see the best version of themselves!
Coach
CREDENTIALS
CrossFit Level 1 Certified
CrossFit Level 2 Certified
I have played 3 sports at a competitive level over the past nine years and have always loved being very active. I began attending CrossFit about a year and a half ago and began to assist in the Mobility and Stretching portion of the gym. Being an athlete, CrossFit has done amazing things for me. It has not only made me physically stronger but has also taught me to be more disciplined in all areas of my life. Pushing myself mentally and physically has helped me become a stronger, faster and more competitive player on the field and court. I love being a part of the gym and helping members push themselves to become stronger while achieving goals they never thought they could reach. CrossFit Vacaville in particular, provides an encouraging environment with trainers who truly care about the members that attend. It is a huge privilege for me to be a part of this staff.
Coach
CrossFit Level 1 Certified
I grew up in Vacaville and graduated from Vacaville High School. I have 5 dogs that keep me busy and I enjoy working out and crocheting. I started working out when I was 14 years old by doing track & Field and eventually got into weightlifting. Once I graduated, I wanted to continue sports and working out, so I found my new fitness journey with CrossFit Vacaville. CrossFit Vacaville helped me to stay in shape but also opened my eyes to nutrition and has helped my overall physical and mental health! I enjoy helping others and spreading my CrossFit knowledge so coaching felt like a natural transition. My greatest satisfaction as a coach is getting to watch others achieve their goals they have been working on or didn’t even know they could accomplish!
Coach
I am married with 2 fur children and was born and raised in Vacaville. In addition to coaching at CrossFit Vacaville, I work as a full-time recruiter for PG&E and have a BS in Criminal Justice. Some of my favorite hobbies include boating, camping, anything active/outdoors and of course working out!
Before starting my CrossFit Journey, I was looking for something different than traditional weightlifting and I found that the camaraderie of CrossFit is unmatched. The workouts themselves have gotten me into the best shape of my life! I love that it’s constantly varied. My only wish is that I would have had the courage to step into a box sooner in life. My favorite exercises include anything with a dumbbell! But I wouldn’t exclude any particular exercise because I love it all! I chose CrossFit Vacaville after doing some research and looking for a CrossFit gym that would challenge me, safely. CrossFit Vacaville provides me with the best workouts daily but because the owners and members are some of the nicest people I’ve ever met, and some have even become like family.
Overall, CrossFit has improved both my physical and mental state. It’s given me confidence and helped me achieve greatness I would have never achieved in a globo gym or otherwise.
I decided to become a coach at CrossFit Vacaville because I love CrossFit so much, why not help train others and show them why it’s so great? Training members also helps my own form and technique as well! Like many who CrossFit I am driven every day to live the healthiest life I can, and we can help anyone achieve the same! So, if you’re thinking about checking out CrossFit, don’t waste another minute!
Coach
Hi, I’m Alyssa! I am married to my husband Greg for over 8 years and we have two small dogs. Originally I am from Pennsylvania but it’s hard to call that home since my husband and I move every 2 to 3 years because of the military. Vacaville is new to me but I have visited here previously not knowing at some point I would live here. It is hard to pin point one specific movement in CrossFit but I can tell you that from the beginning I really loved the split jerk and pullups. Over the past year, my focus has been on handstand work.
For about 5 years I was a long distance runner and really enjoyed obstacle course running (Spartan’s, etc), and I was ready for a change. A big focus for myself was to work on my upper body strength, not knowing my lower body was just as weak, and CrossFit was appealing. With recently moving to Vacaville from Oklahoma, I did some research prior, contacted the gym, scheduled an intro appointment and got right into the routine again. The community at this gym is more than amazing. There will always be coaching available to you as the athlete, no matter your experience. I was the newbie at this gym and within a couple weeks, I was family.
CrossFit has tested and matured my mental capacity. Joining 3 years ago, that was not in my plan, but I am glad it worked out that way. If you give this a try, you will accomplish more than you ever imagined you were capable of doing. Naturally I have been able to help motivate and guide people in many tasks. As a person and coach, I want to encourage someone that they can and will succeed at the task at hand. Coming into CrossFit, I was not the most confident, plus there is a lot to learn! I WANT to coach someone and help them learn and be confident and have GREAT form!!
What drives me? Happiness…seeing someone smile is contagious and gets me excited. If there were to be anything else to add would be if you ever thought of doing something you should probably do it (within reason of course), so if you thought of giving CrossFit a try, then come on by!!
Manager / Coach
CREDENTIALS
CrossFit Level 1 Certified
Mobility and Recovery Certified
Olympic Lifting Certified
I moved to Vacaville in 2008 after attending Michigan State University. I ended up falling in love with California, and recently got married to my husband, Mike. Together we have an adorable dog named Winston. You will see him around the gym, greeting our members, sporting his own CrossFit Vacaville scarf. He is our official mascot! What I like about CrossFit is how it not only makes you stronger, but more confident in other areas of your life. It gives me great satisfaction when I see people get results and reach their goals. At our CrossFit, you will find a supportive environment helping you succeed. You just have to show up!
