Some of the boys shouldering uneven loads during a team WOD
It was a great WOD today boys. We really got inot the team spirit of things. Also we miss you Juan, Matty, and Ken.Get back in here!
So we have been getting quite a few looky loos on our site. We have been tracking the # of visits of day for the past couple days and we are averaging about 150 hits a day. Where are all you guys? Stop in and say hi. We dont bite.
Yes its true we are very mean around here and never have any fun. Errrrr....
Heres two interesting piece about strength and getting “big”
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion mma fighters, and thousands of other elite athletes worldwide. CrossFit can be overwelhing to many people who are unfamiliar with working out with such intensity. Our BootCamp utilizes the the Core CrossFit principles of fitness but introduces it to the rank novice in a non intimidating and unthreatining fashion. The BootCamp meets 3x week and goes for six weeks. Unlike other fitness programs and bootcamps you might have attended in the past, you can expect to pushed and you will not be babied. Most of our workouts last no longer than 20 minutes. But the ultra short duration of the program reuqires each particpant to put out 100% effort for the entire workout. This is not Curves. We are not trying to just “loose a few pounds”. Our goal is to build elite fitness. We like to have fun but at the same time you will need to “bring it” every time you step foot in our gym.
In return for your efforts you can expect:
-Drop 5-10 pounds of fat
-Develop tremendous core stength and a tighter back side
-Build lean muscle
-Increase in Cardiovascular endurance
-Increase in coordination and agility
-Be empowered with the feeling that you are truly “Fit”
Am I going to get yelled at?
No. The beauty of working out in groups is that the collective whole pushes each other to heights unaitanable working out alone. One of our mottos is, “Alone we suffer. Together we triumph.” You will be pushed however and encouraged by not only the coach but the other members as well.
What is the cost?
The cost of the CrossFit Bootcamp is $10 per class. The class meets Monday, Wednesday, Friday. Nutritional counseling is given and highly recomended to follow.
Should I get in shape first?
No. Any and all levels of fitness can participate. Our focus is on camradirie and inclusiveness. Leave your makeup and ego at the door. In fact there are no mirrors here. We believe form follows function. Be prepared to work hard, sweat a ton, and have a blast.
WOD
In honor of In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
Lets keep Trevors memory alive by participating in the May 25th event
Specialist Trevor Anthony Win’E, of Orange County, California was born 24 September 1981, the youngest child of three. He was an American soldier and a loving son, brother, and uncle, who was loved by many friends and family.
Trevor loved to play hockey, snowboard, SCUBA dive, and loved going to the mountains and river. He was known for his infectious smile and adorable dimples. He played soldier as a child, and his dream was to serve his country. He attended Maranatha Christian Academy and graduated from Calvary Chapel High School, in the spring of 2000. He attended Concordia University, and worked for Chemco, installing chemical operating systems, until he joined the Army of 1 May 2002.
After graduating from Basic Training at Fort Benning, Georgia, Trevor studied his 92F MOS, Petroleum Specialist, at Fort Lee, Virginia. He arrived at Fort Lewis, 18 October 2002, and was assigned to the Petroleum Platoon, in the 24th Quartermaster Supply Company (24th QMS). He was an essential player in Fort Lewis fueling missions, and participated in the Corps Warfighter Exercise, the 1st Brigade JRTC and NTC rotations, and the JLOTS refuel mission, at Bremerton Naval Base.
The 24th QMS deployed to Iraq, with the 44th Corps Support Batallion (44th CSB), in November 2003. The unit provided critical POL support to the 3rd Brigade, through Fuel Systems Supply Points (FSSP) and refuel operations at the Kuwait/Iraq border. SPC Win’E and his fellow soldiers were given a twelve hour notice to move out from Camp Udardie to the border, to provide fuel support to the brigade and the CSB, so they could conduct thier tactical road march into Iraq. He also worked at the FSSP, receiving thousands of gallons of fuel from the Turkish trucks delivering fuel from Turkey. Because of his professional knowledge and ability to make any mission happen, SPC Win’E was handpicked to serve as the petroleum specialist on the mission at Forward Operation Bases Diamondback, Freedom, and FUlda. For his outstanding marksmanship and soldier skills, he was also chosen to be the Gunner on the company’s gun truck.
On 30 April 2004, while serving as the Gunner on the lead truck in a convoy, SPC Win’E was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi Win’E; brothers and sisters Todd and Jenny Win’E, Tracy Hardin; nieces Madison, Tyler, and Lilly; grandparents Donn and Ruth Ann Curran, and Gerry and Joan Win’E; and numerous aunts, uncles, and cousins; and his beloved dog, a boxer named Betty.
Guys I need one more lock to make our team for this event. So far we have Matty,Dave and Eric and I need one more to make the A team. So step up and volunteer. Man Child, Jake? You guys available? If your not participating we would still love to have you show up in force and represent OCC in the SoCal CrossFit community. We have to show we mean business! The 3rd annual Trevor Win′E Memorial Challenge is a CrossFit Team WOD designed to support our active duty mmilitary personnel who are currently deployed in the middle east. Each participating team donates one cooling vest (Mist-n-go) to deployed service person in Iraq or Afghanistan. Your team can donate your vest to any deployed service man or woman! Your affiliate can also sponsor a unit and we can take care of a group.
Last years Trevor Win\′E (pronounced Win-Nay) CrossFit Challenge raised over $51,000 and the cause was able to donate 364 cooling vests to the folks who need them most. Join the cause and do it for the heroes!
The WOD: Teams of four complete the following:
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
Execution: This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!!
The women killing it on Saturdays WOD. BTW Pinky keep your eyes on your own monitor!
To start off it was a beautiful weekend but I am ready to get back in the gym and start training again. Hope you were able to get outside and enjoy it.
Heres a short piece that finally explains why us tall guys have reason to b!tch on WODs like Angie, Murph, Cindy, Fran and any other that is pullup dependent.
So where can you find yourself with a Orange Coast CrossFit tshirt? If you think you can do better than this Ill post it to the blog. So go out and get some photos. Surfing, climbing, travelling, paddling, skydiving…the crazier the better. This is CrossFit baby!
Heres an article that will make you think twice about buying another pair of running shoes. Ilearned how to POSE run about six months ago with Brian Mackenzie and the CrossFit Endurance crew and have not had another stint of shin splints since. They used to get so bad I could not run over a mile. I ran the Catalina Half Marathon back in Feb. and had zero pain as well as placing 4th in my weight divison.
Want to take a second and welcome Rachel Cadden to Orange Coast CF. She comes from a Triathalon background and she wants to get stronger and train less. We are going to make her into a machine and cut her training time in half while making her stronger, faster and more powerful.
Check out this great article by nutrition guru and owner of CrossFit NorCal Robb Wolf on some random things.
Heres a great article on the lies women are told about getting in shape. Heres a clip.
“Weight-training advice for women revolves around what I call the “three dirty words”: “toning,” “shaping,” and “sculpting.” “Tone,” short for “tonus,” has a very specific meaning in exercise science: It’s the firmness of any given muscle when you aren’t deliberately flexing it. Tonus improves when you train with weights, but it’s not anything you can see.
The way “toning” is used in books and magazines catering to women, and then by women themselves, it means “make your muscles look better without making them bigger.” The idea is that there are specific types of workouts — usually involving lots of repetitions with light weights — that will help you achieve this.
But that’s not a realistic or healthy way to look at your muscles. If the weights are unchallenging, your muscles won’t grow. If your muscles don’t grow, they won’t look any better than they do now, even if you could somehow strip off whatever fat sits on top of them.“
First off I want to welcome Andre to our Crew. The guy is a black belt and also holds the title of the first person to do kipping pullups in Elements as well as putting up the 70# KB in the Turkish Get Up. Wow. He is going to be a beast in here. Welcome Brother!
Today is a rest day for us. However if you are planning on coming in and training we will have you make up one of the weeks previous WODs.
Dave whats up with your boys? Just found this article and thought it was disturbing.Feel free to respond in the comments.
Another thing you have probably noticed is me getting more strict on form. Read this as it does a good job at explaing my position on doing the WOD as Rxd.
If you have not heard of Melissa Byers yet do yourself a favor and read this and then make her blog a favorite. She is feminine and still trains like a madwoman. Proving both are possible.
Then check out the video of Jeannie Bassi the owner of Beach CrossFit training for the CF qualifiers. Yes guys your right she is probably fitter than you.
One thing that I noticed over the weekend at the CrossFit games was how well all the competitors were fueling themselves. I didnt see one piece of bread, rice, tortilla, etc. anywhere. These guys were fueling themselves on Paleo foods. Vegetables, fruit, good fat, and lean meat. Food for thought. This is pretty much how I eat within Zone proportions and how the majority of the machines in CF are fueling themselves on a daily basis.
Basics: Describing The Paleo Diet
Describe how The Paleo Diet works.
With readily available modern foods, The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables — foods that are more nutritious than whole grains or dairy products.
Since hunter-gatherers lived a “nasty, short, and brutal life,” how can we know if their diets were healthful or not? Don’t their short life spans suggest a poor diet?
It is certainly true that hunter-gatherers studied during modern times did not have as great an average lifespan as those values found in fully westernized, industrial nations. However, most deaths in hunter-gatherer societies were related to the accidents and trauma of a life spent living outdoors without modern medical care, as opposed to the chronic degenerative diseases that afflict modern societies. In most hunter-gatherer populations today, approximately 10-20% of the population is 60 years of age or older. These elderly people have been shown to be generally free of the signs and symptoms of chronic disease (obesity, high blood pressure, high cholesterol levels) that universally afflict the elderly in western societies. When these people adopt western diets, their health declines and they begin to exhibit signs and symptoms of “diseases of civilization.”
Are hunter-gatherer diets practical to feed the world’s population?
There are more than six billion people alive on the planet in the 21st century. Cereal grains provide more than half of the energy required to feed the world’s people. Without cereal grains, there would be massive starvation of unprecedented proportion on the planet. We have walked down a path of absolute dependence upon cereal grains — a path that cannot be reversed. However, in most western countries, cereals are not a necessity, particularly in many segments of the population that suffer most from Syndrome X and other chronic diseases of civilization. In this population, a return to a Stone Age Diet is not only possible, but highly practical in terms of long-term healthcare costs.
How can the lean meat and seafood-dominated Paleo Diet help me lose weight compared to a high-carbohydrate, low-fat diet?
Conventional wisdom tells us that to lose weight we must burn more calories than we take in and that the best way to accomplish this is to eat a plant-dominated, low-fat, high-carbohydrate diet. The first part of this equation is still true — a net caloric deficit must occur in order for weight to be lost. However, the experience for most people on low-calorie, high-carbohydrate diets is unpleasant. They are hungry all the time, and for the vast majority, any weight lost is regained rapidly or within a few months of the initial loss. The diet doctors with their low-carbohydrate, high-fat diets offer us an alternative, but this nutritional gambit is nothing more than a short term ploy to lose weight that in the long run is unhealthy because of its reliance upon fats (bacon, butter, fatty meats, cheeses, etc.) at the expense of healthful fruits and vegetables.
There is an alternative — a diet that emulates what our hunter-gatherer ancestors ate — a high-protein, high-fruit and veggie diet with moderate amounts of fat, but with high quantities of healthful omega-3 and monounsaturated fats. Protein has two to three times the thermic effect of either fat or carbohydrate, meaning that it revs up your metabolism, speeding weight loss. Additionally, protein has a much greater satiety value than either fat or carbohydrate, so it puts the brakes on your appetite. Finally, three recent clinical trials have shown high-protein diets to be more effective than low-fat, high-carbohydrate diets in promoting weight loss.
Some of the boys shouldering uneven loads during a team WOD
