(2 minute rest b/w rounds, use heaviest weight you can for deadlifts, increase weight each round if needed. WEIGHT SHOULD BE HEAVY ENOUGH SO THAT ALL 5 ROUNDS SHOULD BE A BATTLE OF WILL AND FAITH. Suggestions: Guys rxd 50% of deadlift 1rm, gals 60%)
Rest 3 minutes
B. 5 rounds of:
20 Push ups
40 Double unders
(notes: push ups are perfect chest to deck, back flat as a board. no piking, no touching any part of your body other than chest and elbows locked out COMPLETLEY at top.)
Our recent On-Ramp class graduates and looks forward to joining the group WODs.
Paleo Challenge 32 days left and counting…
WOD
A1. Front Squat 6-6-6-6-6
A2. Pullups 20 reps x5
(Rest 3 minutes b/w sets)
B. 25-20-15-10-5 for time of:
Kb Swings
Broad Jumps
(Notes: Chalk two lines on floor six feet apart. Starting behind one line broad jump past second line. Turn around and jump back over first line. Each jump is one rep)
This just in…The New York Times confirms…Interval Training works and is as effective for aerobic endurance as long slow distance. Shocking. =) Click here for the article.
Our innagural On-Ramp Class is graduating 7 new OCC atheltes. Please welcome these new faces when you see them in the box. Our next On-Ramp starts on February 8th. We have three slots left. Please sign up now before it fills up.
Harvard University: Biomechanics of Foot Strikes (Awesome article. PLEASE READ! Before switching to a forefoot strike I couldn’t run a mile w/o severe shin splints. They no longer exist for me. If you hate to run than why don’t you examine why exactly you hate it? If you continue to do what you have always done, than you will get what you have always got.
Gary Taubes: Controversial author and medical researcher. His article “What if its all been a big fat lie?” published in the New York Times in 2002 tore huge holes in the medical establishment and their theories on obesity. Taubes contends that obesity is caused not by the quantity of calories you eat but by the quality. Carbohydrates, particularly refined ones like white bread and pasta, raise insulin levels, promoting the storage of fat. His book Good calories, Bad calories is a must read.
Hey guys the next competition to test yourselves is coming up. Our friends at CrossFit NLP are hosting the Next Level Invitational. Im psyched on this. This event should be similar to the ThrowDown so expect some serious competition and an all around sick time. The comp will be on April 10th, 2010. That is 66 days away. Click herefor the details. Post to comments if you are interested in competiting or judging.
WOD
A. Power Clean
Spend 30 min and find your 1RM.
B. For time:
50x shoulder to overhead (guys 165#/girls 85#) Every time you rerack the barbell or drop it, perform 5 burpees before continuing.
(Notes: shoulder to overhead=press, push press, pj, jerk, etc.)
Check out the footage the Rx-Stars from the Saturday.
Aly did a great job of summing up the event;
“First off, thanks Justin, Anne, and Nicolette for helping with such an amazing event! It may have been the most rewarding day of my coaching career!! The energy, attitudes, positivity, support, and complete dedication was unreal! 3 Ladies got muscle ups, a few kipping pull-ups, a ton of goals were set, and a community of Rx-Stars has been built! Women from all over Orange County attended with 6 different boxes being represented and every brought some insight and great feedback! I am stoked that OCC is offereing to host this great series and is really dedicated to helping all the ladies just Kick some serious butt! We will be featuring a video, facebook page, and many more awesome clinics at OCC- so stay tuned! and thanks again to each and everyone of your awesome efforts”~ Aly
Ok here are the teams for the Paleo Challenge. If you dont see your name here and you are signed up for the challenge let us know.
Rick, Jen G., Rob, Linds, Jen M., Schinn, Alan, Diana
Team Ben
Kirsten, Mindy, Philip, Joshie, Brian, Nichole, Paula, Ron A.
The winning team will be the team with the largest decrease in bodyfat in the six weeks of the challenge. 40 days left and counting down…Keep strict as this is right around the corner guys. Your team coach is responsible for keeping you guys on track and motivated. We will hand out an email list of the people on your team so you can keep in contact with them and lean on them for support.
Gotta get my hands ready for the beating! Time to scrub away the calluses..