Lauren Plumey, Heather Keenan, Jocelyn Secundi courtesy of CrossFit.com

First off before you do anything else check out this video of Heather Keenan doing Fran in 2:57. Holy Cow! http://media.crossfit.com/cf-video/CrossFitGames09_HeatherKeenanFran.wmv

So AJ killed the Cindy WOD the other day but how does his 26.5 rounds stand up to the best CrossFitters out there? Well here is a list of the 2009 CrossFit Games competitors stats for Cindy. Keep working son.

http://games2009.crossfit.com/male_cindy.pdf

I am stoked to say that I was chosen to be a judge for the 2009 CrossFit Games. There are 40 judges who have been selected to keep honest over 200 athletes. It is happening this July 10-12 in Aromas, CA. It is an honor that CrossFit is giving me the chance to judge the standards of their highest level competiton. It will be such a great opportunity to be surrounded and judging the standards of the best all around athletes on the planet. As a judge I will be in assigned to an athlete for each heat and its my job to make sure that they complete each rep to standard as well as pushing them to their limit and keeping time and rep count. I have heard that there will be over 10,000 people there to watch this years Games so it should be a blast being down there in the thick of things. If you are interested in coming up for an awesome weekend let us know. We will be doing a caravan up there on Friday and have a great hotel room near Monterey. Come watch the best of the best complete some incredible workouts.

WOD

“Helen”

3 Rounds of:

400 m run

21 KB swings

12 Pullups

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Who is doing what for July 4th? Want to see if we can get a OCC posse together to work out in the morning and then maybe a beach day in the afternoon with cooler, horseshoes, etc. Who would be in?

Watch Coach Rip teach the hip drive in the bottom part of the squat.  http://www.youtube.com/watch?v=yha2XAc2qu8&feature=channel

WOD

Back Squat 5-5-5-5-5 reps

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So the CrossFit Total on Friday was awesome with some guys and girls putting up some big numbers. Congrats to Joe Gomez on the mens side for putting up 1,000 and for emptying my wallet by $20. Also big ups to Sheryl “Punky” Condon on the female side for putting up 485.

Saturdays WOD was a killer by all accounts. Thanks to all who came out and survived the pain storm. We are continuing to get a better crowd every weekend and this was no exeption. The pictures may show some of what we did but they certainly do not tell the whole story.

WOD

5 Rounds of:

400m Run

10 Thrusters (135#m, 85#w)

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Come and get your WOD on at 10am today and then join us for a beer at Mutt Lynchs afterwards.

WOD

“Numb Nuts”

Teams of two complete:

3 rounds of:

400m Run

60 WallBalls

60 Kettlebells

60 Pullups

60 Box Jumps

60 Ring Dips

60 Burpees

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First off regarding Saturday. We did not get the RSVPs we had hoped for (To be honest we did not do our best getting the word out) for the Throwdown on Saturday. Sooo we will still be doing our WOD but on a much smaller scale than originally planned. Thanks for understanding. I know you all wanted to strut your stuff in front of thousands but I know my crew still dances when no ones watchin.

Everyone who has succeeded has also failed many times…. We need that same persistence to keep going. The greatest power we need in our lives is the power to begin again. “

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On the left: March 14th 2009 one week in.  On the right: June 24th 2009.

Chip came to us a middle aged guy with one foot in and one still on the sideline. The last three months has seen him give it the hardline. Diet is stricter, training is focused and dedication is without question. At 56 he whips his sons butt as well as 3/4 of the gyms ass. No smoke and mirrors here. He is a true athlete and represents what were all about at OCC. Couldnt think of a better guy to have on our side. Atta boy Chipper.

So whats your excuse? Get down here and start training with us.

Action is the foundational key to all success. -Picasso

WOD

Teams of two:

One rows while the other does KB swings.

The rower rows to 250m while the other swings as many reps as possible. When 250m is reached they switch places.

The first to 300 swings is the winner.

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Lindsey getting some help from some of the boys in the morning crew. Atta girl.

A critical part of the CrossFit experience is the group dynamic. The motivation that you get when you know that your not alone and that others are also “sharing the pain” is a huge help in not only going faster and with more intensity but just finishing the workout sometimes. Their are times that I wonder what the hell I am doing putting myself through such physical trauma and then I look over and see the person next to me suffering just as bad. It makes me feel that if they are able to do it than there is no reason that I cant either. Working out alone is terrible. You dont have anyone to gauge how slow your going, how long your taking to rest, etc. You think your killing it when in reality our 16 year old gal Mackenzie is crushing you. Face it your weak, out of shape and all those bicep curls you have been doing dont count for shit.  CrossFit does not get any easier nor would you want it to. The moment that something becomes easy in here its time to increase the weight, go faster, or kick it into another gear.

The ability to recognize the difference between real discomfort and acute pain is important. Pain is the body’s way of telling you somethings not right. Discomfort during intense exercise is a sign of the body reacting to stresses and later recovering stronger than before. Pain is bad, discomfort is necessary and welcome. As CrossFitters we become ever more familiar with exercise induced discomfort and learn to cope with it. Remembering that the other guy/gal is suffering as much if not more than me. Which is some perverse way is comforting. It also helps that our workouts seldom go over 20 minutes.

I want to thank everyone for being so supportive of the other members in the gym. To see the other athletes gather round and cheer on their fellow classmates is true teamwork and is a reflection of the great people we have here. Working out in a group with the right people and great programming is the only way to train. Working out alone is inferior.

I encourage all of our new members to come and have a few photos taken and kept on file at the gym. Its always fun to compare these pictures to the new you that is forged after 8-12 weeks of our program. And it coincides perfectly with our “Totally Cindy” challenge. Today is the first of those two WODs. Please welcome Cindy. She has a temper careful.

WOD

“Cindy”

As many rounds as possible in 20 minutes of:

-5 Pullups

-10 Pushups

-15 Squats

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