Without a doubt CrossFit has given me so much. The only other thing that gets me more excited is pulling into a perfect 6ft barrel at G-land. I love this sport that we collectively call CrossFit. I never know what to expect. I love the pain during the WOD and the weird thoughts that I have. During Fran I think each one of us says “what the hell am I doing, this sucks.” To the joy that I feel when Im done. Runners high? CrossFitters high. Thats what im talking about. 30 Clean and Jerks for time anyone? Sign me up. Being part of the CrossFit community is amazing. I am blessed to be an affiliate owner and to be have such an amazing crew of guys and girls that fly the Orange Coast CrossFit banner. 

WOD

Daniel

Dedicated to Army Sgt 1st Class, Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

50 Pull-ups

400 m Run

95# Thruster 21x

800 m Run

95# Thruster 21x

400 m Run

50 Pull-ups

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Whats that shit on your chest Alan? Oh yeah you were flipping the 300# tire for the past half hour.

CrossFit Bootcamp starts on May 11th!! Classes are limited and the slots are filling up fast. Please contact us to reserve your spot.

What are your favorite five excercises that we do in CrossFit?

Mine are in order of preference. 

1. Clean and Jerk

2. Deadlift

3. Muscle Up

4. Pullup

5. Double Unders

CrossFit′s definitions of fitness is “increased work capacity across broad time, modal domains.€ This translates into your ability to complete workouts with all kinds of movements,  in short duration, long duration,  and throughout your life. One of the tools for accomplishing this broad and inclusive fitness is variance. We vary the movements, the rep scheme, the load, the duration, etc. By doing this we prevent the body from adapting to the movements and therefore avoiding the dreaded plateau effect. 

So surprise surprise guys No weight today. But hit this as hard as it was Fran. One word of advice. Dont fly and die. Meaning dont go out to hard in the begining. Get a good 500/m split and hold it until the last 300m where you will then go balls out. I will give a free months membership if they beat Man Childs PR of 6:15. 

WOD

2k Row

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CrossFit Bootcamp starts on May 11th!! Classes are limited and the slots are filling up fast. Please contact us to reserve your spot.

I dont know about you but there are certain things that I feel give me an edge before and during a workout or for any athletic endeavor for that case. A small cup of coffee and a good track of music going on in my head.Here’s a great article on caffeine’s effect on athletic performance.

http://www.nytimes.com/2009/03/26/health/nutrition/26best.html?_r=2&ref=nutrition

Listening to music improves workout intensity without a doubt. Send me a few of your favorite songs that you like to workout to and we will compile a Orange Coast CrossFit greatest hits. Volume I, II, etc. 

Making a new batch of t shirts and I need ideas for slogans on the back. Suggestions? Help me out here guys!

Also there are only 13 spots left for the Sage Burgener Olympic Lifting seminar. Please get in on this you wont regret it. First come first serve on this guys. Once we reach 15 we are full and can take no more participants. Do yourself a favor and take your game to the next level.

WOD

Rest Day

If you missed a WOD this week you will make up one of the workouts from earlier in the week and work on one of your weak points. (Double unders, cleans, muscle ups, OH squats, etc.)

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CrossFit Bootcamp starts on May 11th!! Classes are limited and the slots are filling up fast. Please contact us to reserve your spot.

Sage Burgener is coming to Orange Coast CrossFit!! Sage is the daughter of Mike Burgener one of the foremost authorities of the Olympic Lifts in the U.S.  Sage grew up under the tutelege of her father and is highly sought after for her training these complex movements. I have been trying to get her to come up for months and now we are lucky enough to make that happen. Spend a whole Saturday learning the Clean and Jerk and the Snatch. We are limited to 15 athletes for the clinic so please PM me if your interested to lock in your spot. $75/person.

I also want to introduce you guys to my pre made Paleo Meals. They are deliscious and only $7.50 a meal. They are 4 blocks and currently only available on Mon, Wed, Friday for lunch. More days coming soon hopefully. There is a sign up board on the fridge in the gym if your interested. http://paleomeals.wordpress.com/

Tired of answering questions about what to eat and what Im eating so…I am going to start a food journal that I will post to each day and which you can check out what Im eating and hopefully answers some questions to what your coach is fueling with.

WOD

“My Girls”

Run 400m

15 Deadlifts @225#

15 Handstand Pushups 

Run 400m

15 Cleans  (135#)

15 Ring Dips

Run 400m

15 Thrusters (95#)

15 Pullups

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CrossFit Bootcamp starts on May 11th!! Classes are limited and the slots are filling up fast. Please contact us to reserve your spot.

Holy shit this is perhaps the best quote I have found that sums up my dedication to CrossFit. There is no gain without pain. No reward without some form of suffering. Shortcuts fail. The long route, the one that winds its way high

up the  moutain pass facing breaks in the trail and white out conditions is the trail that leads us in the right direction. Without fail in my life all goodness has come with a price. I choose to be fit. It is a conscious decision. Its not a

sometime thing or a once in a while endeavor. Its a full time commitment. There is no part time in anything that we hope to do well, be it fitness, marriage, or career. Hard work and dedication is rewarded in spades and often

confused with luck or good fortune. Nonsense. That is the lazy man who cannot bear to give credit where credit is due. Instead bemoaning his retched circumstances on his string of bad luck, bad economy, mean bosses, hard

upbringing and sweet tooth.  Choose the hard route. Choose excellence. 

Here is an excellent piece on taking the hard route.

http://library.crossfit.com/premium/pdf/69_08_hard_routine.pdf

Also check out this video of Annie Sakamoto one of the original CF women ass kickers who just had her third child I believe.

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

I want to congratulate the 4 team members we have for the Trevor Win’E Memorial Challange. 

Ben “Man Child” Gordon

Eric Kutas

AJ Brooks

Dave Bear

Tomorrow night we will be doing Taco Tuesday. We contemplated going out or we might BBQ at Robins.  Post to comments if you are in.

WOD

Attn!!! New Benchmark workout

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

“Danny“

Complete as many rounds in 20 minutes as you can of:

24 inch Box Jump, 30 reps

115 pound Push Press, 20 reps

30 Pull-ups

Lets smash this one in memory of Danny. 3,2,1, GO!

JMF

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CrossFit Bootcamp starts on May 11th!! Classes are limited and the slots are filling up fast. Please contact us to reserve your spot.

Time to pull some weight off the ground.

WOD

Deadlift

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

Check out these videos of Buddy Lee showing the proper way to jump over a rope. For some reason this is a real struggle for many of our athletes in here. Lets get this down guys. Spin the rope hard, then jump. Two turns of the rope for each jump. Its not rocket science.

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

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

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

Ten minute rest then:

Every minute on the minute for 22 minutes of:

3 KB snatch (53#m, 35#w)

10 Double Unders

10 Squats

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AJ mid thruster and thinking about how much he loves CF.

First off I want to welcome AJ to the Orange Coast CF family. Welcome brother. AJ is one of the most promising up and coming rowers in southern california whos PR in the 2K is a sick 6:29 at a feathery 165 pounds. You kidding me?!  His first CrossFit WOD was the Filthy 50 and he put up a 24:12 time. Ridiculous. We are stoked to have him on board and look for him to put up some mean times in the months ahead.

We have not hit this one in a while and together with Fran they are a CrossFit classic. Lets put it up on the board and then call it a weekend. 

“Helen”

3 Rounds of:

400m Run

21x KB swings @53#

12x Pullups

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