What is CrossFit?
CrossFit is a strength and conditioning system built on constantly varied, functional movements executed at high intensity. So what does that mean? Let’s break it down. Strength and Conditioning: CrossFit promotes all aspects of fitness, instead of focusing narrowly on just one. Constantly Varied: A different workout every time means CrossFit is never boring! Functional Movements: CrossFit exercises are based on movements the human body is designed to do, and needs to do every day. High Intensity: Working hard is essential, and CrossFit training helps you work your hardest, to get your best results. Last but not least, Scalability: Every exercise can be scaled to your level. If you can’t lift a barbell, start with a broomstick! You’ll still get amazing results, by listening to your body and scaling up when you’re ready.
For articles, videos, forums, and all the latest CrossFit news, visit the official home of CrossFit at the CrossFit Journal.
CrossFit Valley of the Moon
At CrossFit Valley of the Moon in Sonoma, you’ll find a supportive, enthusiastic community of instructors and members waiting to welcome you to CrossFit. Our community is about getting fit, achieving goals, and helping each other become better. From professional athletes, to moms and dads, we have no expectation other than the desire to work hard. With hard work comes success and results, and that is what we are forging here at CrossFit Valley of the Moon. Hard working, successful individuals. Stop by to see what our community is about, and join us in making our community stronger.
January 23rdWednesday 7pm: Beginners Bar Muscle Up Session
In this beginner’s skill session, we will be working on the effectiveness of the kip, the transition and building confidence in the movement.
January 30th Wednesday 7pm:Intermediate Bar Muscle Up Session
In this intermediate session, we will be working on confidence in consecutive reps, fluidity in the transition (elbows even) and being very effective with our kip.
Cost: $10 Members, $20 Non-members
February 12th3-7pm Tuesday: Hydrostatic Body Fat Testing
We will be hosting this Body Fat Testing for those interested in understanding more about their body composition, resting metabolic rate, energy expenditure for certain exercises, target weight, and weight control recommendations.
Sign up for a ten minute window to complete the test at the following link:
Warm up: 12 min EMOM
Odd: Row 15/12 Cal
Even: 16 Reverse Lunge Steps 115/75
WOD: 5 Rounds For Time:
5 Power Cleans 155/105
15 Box Jump Overs 24/20
Cool Down: 15-30 Strict Pull ups
As we finish up our week of goal setting, make sure you spend the time to be diligent in your practice. The only way to achieve some of the goals set in the gym (and life) are to work consistently and methodically towards the end means. Do not always keep the end in sight, just work on the tasks at hand. Climb the ladder one rung at time.
Keep working hard!