Have you not heard this question from non CrossFitters like way too many times? How do you respond to it? My standard response to “What is CrossFit?” is: Well CrossFit is a strength and conditiong program based around constantly varied, functional movements executed at high intensity. But in all honesty I think that goes in one ear and out the other for 9 out of 10 people I say that to. Is there a better way in a few sentences to a passerby in a casual conversation what CrossFit is all about. If you have a better answer than mine please share. 

One thing is for sure. CrossFit can never be fully explained. You just have to come in and try it for yourself. 

See you in the gym.

JMF

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World Class Fitness is what were after

And this is a side effect of that training:)

Great morning class today guys. Good job for all those that did not go out last night and made fitness a priority. Your dedication will pay off in spades. 

Next week we are conducting a BASELINE fitness challange. Got this idea from Andy P. over at CrossFit LA. If you have not taken it yet please see  me and I will have you do it as your warmup before the WOD. I want to see where everyone is at and we will test again every month to track progress.  The workout consitsts of:

For Time

500m Row

40 Squats

30 Situps 

20 Pushups

10 Pullups

WOD

For Time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

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Man Child for reps on the front squat. 18 years old, full ride to Berkley next fall for rowing, great kid, I see a very bright future for him.

 Congratulations to everyone that came in and completed the crazy pullup WOD today. It was a b!tch. Plenty of blisters were torn on the hands. But everyone manned up and finished. No quitters at our place. Juan even put on his cute little bicycle gloves. Whatever works I guess. 

So lets turn around now and do some pushing movements to counter all that pulling.

Here is the WOD

Ahh hell no!! But I fooled you for a second eh!

Heres the real deal. 

WOD

“Karen”

150 Wall Balls to a 10ft target (20#men, 12# women) for time. 

 If you dont fear your workout your not working out hard enough.

JMF

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Matty wearing the exact same shirt he wore out on St. Patricks Day. He insisted on a womens medium and knowing Matt I didnt bother arguing.

Ok before you do anything watch this video. Thats right watch it now. Then watch it again. Learn it, get it. Ask questions. Thats how we will move forward.

http://media.crossfit.com/cf-video/CrossFit_MBCleans.mov

WOD

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

We did this WOD about six weeks ago at the old place. I expect alot more out of you guys this time around. Here is Rob Miller from CrossFit Santa Cruz taking this thing apart.

http://media.crossfit.com/cf-video/CrossFit_3TypesPullupWOD.wmv

I cant wait to hit this WOD. Also the pullup bars will be installed on Friday. Should be ready for Saturday mornings workout. It will be sick. Capable of having 12 people doing full kipping pullups at one time. Oooooyaaaa!

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We are more than just a gym.

Who wants in on this event. Its open to all CrossFit Affiliates and is a challange similar to “Murph”. Its called the Trevor Win”E Memorial Challange and its a team contest and all proceds are donated to buy cooling vests for the brave troops overseas. I definetely want us to get in on this. Would be a blast. Post to comments if y0u are in. I would like to see our whole crew at least go down to Oceanside and represent even if you dont want in on the WOD. Good deeds come back  to you. 

http://www.crossfitorangecounty.com/fundraisers

WOD

Split Jerk

1-1-1-1-1-1-1

10 minute rest 

Row 1000m

30 Wall Balls

30 Box Jumps

Row 750m

20 Wall Balls

20 Box Jumps

Row 500m

10 Wall Balls 

10 Box Jumps

Row 250m

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Boys putting in the work to make the cut for the OC Fireman Calendar.

Want to wish everyone a very Happy St. Patricks Day. I hope to see everyone here at the Box at 8pm. Brook was kind enough to vollunteer to be a DD. Trying to get these t shirts done but the Hozell guys are lagging. It will be a game time decision. Maybe Laurie can do them. Hey Ron if you read this have your sister call me or better yet get her down here to start training with us! 

I want to welcome two new athletes to our Crew. Libby and Mackenzie. Libby is a project manager for a real estate company in Irvine and is a good friend with all star Robin. She has put up some good times the two times shes trained here. I expect her to be a killer. Mackenzie is a Sr. in High School and a rower down at the NAC. She is in great shape endurance wise but has lots of room to get stronger. I also expect big things from her as she does not know the word quit. 

Here is a short piece on intensity by Coach Glassman. It does a great job of explaining what I fail to put into words.

http://media.crossfit.com/cf-video/CrossFit_IntensityIntro.mov

WOD

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Keep on Rockin!

JMF

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Hope you enjoyed your weekend. Now its back to work. We had a good small crew come in this morning. There is now a 6am morning class Monday and Wednesday. Come on in and get your WOD out for the day. Great way to start your day.

Also if you come in early for the scheduled workout and I am working one on one with another athlete please respect mine and the other athletes space. They have my full undivided attention at that time. So come in and feel free to warm up but please give some room. Thanks.

WOD

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Please rsvp with me today if you are planning on coming to our St. Patties debacle. Look at the events calendar for details.

Pain is my companion.

JMF

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Plyo jumps for Brother Brook and Chipper

 Gym is closed today. Enjoy your day off. Rest up. Get outside. Tell everyone you know about Orange Coast CrossFit. If you refer one athlete you get a free t shirt and a one hour one on one with me to train the lift of your choice. 

Please email me if you want a limited edition OCC st. patties shirt. I bought only 5 of them from AA. Good quality good fit.  Let me know.

Now run along and get into some mischief and be ready for Monday. I got something up my sleeve.

JMF

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