EVERYONE is invited to join for the first WOD to compete for their place in the second and third WOD’S. This will also take the place of the Saturday, February 4th, morning classes. After the first, the top 15 men and 15 women will move on to the second. After the second WOD, the top 5 men and 5 women will move on to the third and final WOD. The top male and top female will be crowned King and Queen of OCCF! Following the “crowning ceremony,” there is going to be a celebration including, but not limited to, BEER and BBQ right here at the box. Again all members are invited to join in the first WOD and are more than welcome to bring a friend to this event.
Spots are limited. Sign up under the class sign in, click on the “Special Event” tab to reserve your spot!
Coconut Water!
OCCF Now stocks C20 Coconut water. Pick it up in the fridge for $3.
When you look the part, you start feeling the part! I’ve noticed that when I plan and organize my workout outfits and put on some new shorts or socks I feel ready to do some work at the gym. But on those days when I don’t care about what I put on, or have messy hair and mismatched socks are the days I’m not as confident, and my Wod’s usually aren’t so strong. Looking and feeling the part can make a huge difference in your performance. If you notice, there are a few members who always come in and have a thought out wardrobe every time they workout (ex: Charles Lee always matches his socks to his shirt, and his shoes to his shorts!) Charles always looks like he’s pumped and ready for whatever Wod is thrown at him. It’s strange how just your weightlifting shoes or wrist wraps can make you feel 10x stronger and confident. Get the right equipment, and allow yourself to feel like a top athlete. Two big wardrobe trends for the men are board shorts and compression tights. A lot of the ladies tend to wear long socks and colorful outfits. Get WILD! Have fun with what you wear and feel good about your training.
What outfit do you love wearing to the box?
Here is a list of some different brands worn by CrossFitters:
-Lulu Lemon
-Reebok
-Life As Rx
-Hurley
-Wod Gear
-SICFIT
-Under Armour
-Body Science
-Skins
-Strength Wraps
-2XU
-Inov8
-Addidas
-Nike
ANNOUNCEMENTS:
1st Annual OCCF Superbowl Competition
EVERYONE is invited to join for the first WOD to compete for their place in the second and third WOD’S. This will also take the place of the Saturday, February 4th, morning classes. After the first, the top 15 men and 15 women will move on to the second. After the second WOD, the top 5 men and 5 women will move on to the third and final WOD. The top male and top female will be crowned King and Queen of OCCF! Following the “crowning ceremony,” there is going to be a celebration including, but not limited to, BEER and BBQ right here at the box. Again all members are invited to join in the first WOD and are more than welcome to bring a friend to this event.
Spots are limited. Sign up under the class sign in, click on the “Special Event” tab to reserve your spot!
Crossfit is an extremely challenging sport. The longer you do it the more difficult it becomes. Overtime you start setting goals and striving to beat your previous times/number of repetitions on benchmark workouts. In order to improve, you must have a strategy.
Let’s take a good, yet terrible, workout for a lot of Crossfitters out there and strategically plan it out. FRAN. Very few of us can tear through Fran without a problem, let alone do it without a strategy. Looking at the workout realize its 90 total repetitions. You must break down the work in a way that is manageable for you. One strategy I give to people who have never attempted Fran is as follows:
Thrusters: 7-7-7, Pull-ups: 7-7-7
Thrusters: 5-5-5, Pull-ups: 5-5-5
Thrusters: 3-3-3, Pull-ups: 3-3-3
4 rules to CrossFit WOD Strategy:
Know your physical ability
Plan realistically
Always push yourself
Plan on the last round/minute to be agonizing
A brief discussion on the rules: 1.) Know your physical ability. After you have been crossfitting for a few months you will be able to accurately judge your physical ability. If you think you can do 21 thrusters unbroken…that’s awesome! But if you try it and find out you can really only do 9 unbroken, the entire strategy was a waste. 2.) Plan realistically. Do not plan on what sounds good, but won’t end up happening. If you know that you generally get really tired two rounds into a workout don’t just evenly distribute reps. Distribute them based off of your level of capacity. 3.) Always push yourself. Never break a WOD down so much that you are resting more than you are working. Nuff said! 4.) Plan on the last round/minute to be agonizing. This is where you really cook the bacon. That last minute should damn near kill you in every workout.
Chris Griffith stood out not only as an outstanding athlete but a member who embodied all of what OCCF is. Chris always came into the box with a great attitude and hit every workout with agression. He made an incredible transformation for himself while a member at OCCF. Chris has moved to pursue a better job out of state. Good news is that he will be visiting every few months or so to hit a WOD at his home box. Post farewells to comments.
ANNOUNCEMENTS:
1st Annual OCCF Superbowl Competition
EVERYONE is invited to join for the first WOD to compete for their place in the second and third WOD’S. This will also take the place of the Saturday, February 4th, morning classes. After the first, the top 15 men and 15 women will move on to the second. After the second WOD, the top 5 men and 5 women will move on to the third and final WOD. The top male and top female will be crowned King and Queen of OCCF! Following the “crowning ceremony,” there is going to be a celebration including, but not limited to, BEER and BBQ right here at the box. Again all members are invited to join in the first WOD and are more than welcome to bring a friend to this event.
Spots are limited. Sign up under the class sign in, click on the “Special Event” tab to reserve your spot!
Are you ready for the 2012 Reebok CrossFit Games Open? Starting February 22nd a new workout will be released for 5 weeks. Every one of us at OCCF will complete this workout and submit our times and be able to see where we stand vs. CrossFitters from all over the globe. Tuesday Nights @ 5 PM. This is the first step in qualifying for the 2012 REEBOK CROSSFIT GAMES. This year WE WILL send one team and one individual to The Games. That has been our goal all year and our sights are set.
We welcome all local CrossFitters to drop-in to OCCF. We’ll be “Opting In” to host the OPEN WOD’s on Tuesday nights starting at 5pm. All OCCF athletes planning to qualify for the Regionals as an individual or as a member of TEAM OCCF, must show-up every Wednesday night for six weeks. We will also have a “second chance”, OPEN WOD on Saturdays for OCCF members only. To read more about The Open click here.
All week we will be performing the Open WoDs from last year.
One of the biggest appeals to Crossfit is the camaraderie it produces. People from all walks in life come to the box to share their experiences with whatever WOD is thrown at them and have the desire to push or be pushed beyond their abilities like they have never known before. With this new year also comes many new members. Reach out and greet the new members, we all know what it feels like to step into the unknown. Some may be timid some may not, but approach them with open arms and show them what OCCF is all about just as everyone else has done for you.
1st Annual OCCF Superbowl Competition
How many of you have ever wondered who the top guy and top girl are at OCCF? Who at OCCF is the fastest, strongest, and most fit athlete? On Saturday, February 4th, 2012 it is time to find out. With a lot of our athletes in their best shape training for the Throwdown, now is a better time than ever to have a friendly competition. We are going to have a Super Bowl of our own right here at our box to determine what guy and girl are WORTHY enough to wear the crown of King and Queen of OCCF. This will be a sudden death format, single elimination competition, consisting of three WODS.
EVERYONE is invited to join for the first WOD to compete for their place in the second and third WOD’S. This will also take the place of the Saturday, February 4th, morning classes. After the first, the top 15 men and 15 women will move on to the second. After the second WOD, the top 5 men and 5 women will move on to the third and final WOD. The top male and top female will be crowned King and Queen of OCCF! Following the “crowning ceremony,” there is going to be a celebration including, but not limited to, BEER and BBQ right here at the box. Again all members are invited to join in the first WOD and are more than welcome to bring a friend to this event.
This will be a great way to show your friends what you have been bragging about to them since you began your Crossfit journey. Can you think of a more exciting way to kick-off Super Bowl weekend, than having one of our own!? So whether you are new or an OCCF veteran come out and meet your fellow athletes you may have not been able to meet otherwise. This is going to be a really great time! Again, ALL members are encouraged to join in the competition and festivities! Even if you know you aren’t the best(yet), it is still great to see how you stack up next to your peers. This will be the competition you don’t wanna miss!
Shout out Kevin Cunningham for the great idea!
Spots are limited. Sign up under the class sign in, click on the “Special Event” tab to reserve your spot!
What are some of the things you say to yourself when you’re trying to push through the end of a Wod, or when you see a difficult workout on the blog? Do you fight through it or do you tell yourself it’s too hard back?
We all have voices in our heads which talk to us on an almost constant basis. Our voices give us messages continually, and what they say to us affects us. Positive self-talk is very important in CrossFit because not only is it a physically demanding sport, but mentally as well. Your mental game is just as important as your physical game in any Wod or CF competition.
“Your thoughts will become your words. Your words will become your actions. Your actions will become your habits. Your habits will become your character. Your character will define your destiny.” -Ghandi
This is some advice I discovered in a blog regarding self-talk. The thoughts you think and the pictures you visualize before taking action will have a dramatic impact on your end results. So how does this effect you in the gym? Spend time visualizing your desired outcome. If your desired out come is to complete a heavy lift, run a fast route, jump really high or just lose some weight, visualize the end result. Seeing yourself achieving your goal will bring you closer to it. Another helpful hint is to be mindful of what is going in your mind throughout the day. Ask yourself questions that drive action towards achieving your goal (ex: What can I do right now that will bring me closer to my goal?). Lastly, take massive action and be relentless. There will always be resistance in anything that has value. Move forward and be fearless. We are CrossFit.
Workout of the Day
A1. Hang Power Clean 3-3-3-3-3
Rest :30
A2. AMRAP Ring Dip x 5
Rest 2:00
Format: Do 3 unbroken heavy hang power cleans, rest :30 before the ring dips, perform AMRAP unbroken ring dips, then rest 2:00. Repeat 5x. Score by heaviest weight and total ring dips.
I always hear that I should be drinking eight glasses of water a day, but it takes a lot of unnatural effort to get close to that. Is it just me? What’s your take on the water rule?
Years ago someone put forth the idea that we all needed to drink 8 glasses of water a day. Perhaps it came from a series of studies in the 1940s, which recommended that an individual consuming 2000 calories per day should consume 2 liters of water, or roughly 8 eight-ounce glasses. Lost in the translation somewhere was an important caveat that much – if not most – of the water we required could actually be obtained from the foods we eat. The average person is said to obtain 20% of his/her water from foods throughout the day. If the bulk of your diet is vegetables and fruit, this percentage is assuredly higher.
So how much water does a person need?
Our individual need for water depends on numerous factors. Activity level, body size, environment (humidity level and altitude, most significantly), quality of health, age, and pregnancy/breastfeeding impose the most legitimate variations. In general, we want to replace the fluids we lose in a day, and intensive activity (with its accompanying sweat) will increase the amount of fluid we need. (For prolonged, intensive exercise and/or significant water intake, it’s essential to balance salt/electrolytes with water.) The drier our climate, the more water we tend to lose, but unless you’re sitting out in the blazing sun for hours at a time, it doesn’t make a huge difference. Altitude, because of the body’s more laborious breathing, can increase our need. Those who are ill can require more, depending on their condition and any treatments they’re receiving. (People with kidney disease, kidney stones, a history of bladder cancer, or a tendency for urinary tract infections are usually advised to drink more.) Women who are pregnant or nursing definitely need to drink more. Finally, I mention age not because older men and women necessarily need more water. In fact, if they’re more sedentary, they probably need less.
For most of us, however, thirst is a physiological instinct that is there for a reason. So if you actually feel thirsty, by all means have a drink.
Sign up for the 1st Annual Orange Coast CrossFit Superbowl Competition! The day will start at 9am on Saturday Feburary 3rd and end at Noon. This competition is open to all members of OCCF. We will BBQ and feast after the competition. More details coming soon! Sign up by clicking on classes / register, then click on special events.
I second that, Jon. Great job, Steven!
Epic Fail of the Day: No, Karin's GoPro was NOT recording for the entire time she wore it during the ...
Steven, Keep up the good work brother! By the way, you did a great job at the OC Throwdown. I ...