Our good friend and Marine Corps officer in training Mr. Jake Lay just sent me an email. I thought I would share it with everyone. Justin and Orange Coast Crossfit, Just wanted to check in with you guys and see how things were. I am through three weeks of training and I am really enjoying it. It has been interesting making the transition from beachside laid back SoCal to a significantly more structured military lifestyle. When I showed up I thought I knew how to eat, get dressed, and move from place to place. A re-education would be the best way to describe it. Oh and the paleo diet isn’t exactly USMC approved, but I’m doing alright. PT wise, I’m near the top overall. There are rabbits who smoke three mile runs and knock out picture perfect dead hang pull ups. But when it comes to 6 to 9 mile humps(80 lb packs), fireman carries, Crossfit esque endurance courses, timed obstacle courses and overall kick ass fitness, I’m on top of my game and having fun with it. That’s a tribute to Crossfit but also to you guys at OCC as well. Hopefully everything is well and good for you guys. And while I can’t get to a  Computer, I’m eager to check next weekend and browse the archives and hopefully see everyone making strides. Ductus Exemplo, (lead by example)   Jake Lay

We miss you Jake! Your records are not safe though. They are about to come down off that record board!

Remember this weekend we are hosting a CrossFit throwdown. Please let me know asap if you want to join in. It will be a team event and will be a blast. Doesnt matter the level of your ability. All levels are welcome to compete. Please post to comments.

On Friday we are going to be having the CrossFit total. That is a max effort on the squat, deadlift, and press. On wednesday we are doing “Cindy”. We will be having a contest to see who can improve the most in their “Total” and the WOD “Cindy” in eight weeks. 1st, 2nd, 3rd place prizes given to both men and women from both Level 1 and 2. We shall call this challange from here on out “Totally Cindy!” These two workouts do a great job at evalutaing someones overall fitness as you find all ten of the general physical skills within these two wods.  How much can you improve?

WOD

Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps

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Post Oly seminar, a little SDHP, box jumps, and wallball. Mix in a bit of sun and you have got the recipe for a great WOD.

Hope you all had a great weekend. It looks like summer is finally here. Start off the week right with a Hero WOD that uses the Snatch, one of the olympic lifts that we worked on Saturday. This is a new WOD that we have never done before so it should be interesting to say the least.

WOD

Work up to a heavy single on the Hang Power Snatch. Then complete the following for time.

“Randy”

75x Power Snatch (75#m, 55#w)

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Sage Burgener Olympic Lifting Seminar this Saturday June 20th from 9-2pm. Sage is the daughter of Mike Burgener one of the foremost authorities on Olympic Weightlifting in the U.S. She is a national ranked competitor herself as well as having grown up under the tutelage of her father. Her seminars are booked months in advance and I was just lucky enough to meet her at the SoCal Qualifiers and convinced her to come up our way. Guys and girls this is a very special opportunity to better your lifting technique from a true expert. If you miss this for any other reason than being in the hospital or in another country you are out of your mind. Come and learn from the best in the biz and take your athletisicm to another level. There are still a few spots open.

Also there will be a WOD for AJ and Man Child who for the second year in a row have won the the US National Jr. Rowing Championships. After the 6pm WOD we will be celebrating with food and cake at the gym. Everyone from Orange Coast CrossFit is invited to join us. In fact be there or your membership will be suspended!

WOD

Body weight Back Squat 30x

Run 800m

B/w back squat 20x

Run 800m

B/w back squat 10x

Run 800m

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Why dont we do bicep curls, tricep extensions, calf raises, and lat pulldowns? First and foremost those movements cannot be found anywhere in the real world applications. Second these movements and other “isolation” moves do not have the abillity to illicit power. Remember power is achived by moving large loads, long distances quickly. A bicep curl is unable to achieve any of those criteria. A 50# dumbell is certalinly not a large load, nor is the 12 inches you are lifting it long. Quick well relatively yes. But so is twittling my thumbs.

A functional movement is by nature made to produce power. A jerk, clean, or a kipping pullup cannot be done slowly. In fact they must be done quickly in order to be successful. They also have the capability of moving large amounts of weight. I can rep out 30 Clean and Jerks in 2:33 sec. Thats 4,050# that was moved in less than 3 minutes. Using our formula for power we produced nearly .47 horsepower. Nearly 1/2 a horsepower! Try that with a tricep kickback and you begin to see the difference in outputs. Keep in mind that power is another word for intensity and intensity as we like to say around here is “where the results are at”.

If your interested in calculating your power output check out this. http://www.performancemenu.com/resources/powerOutput.php

Pat Sherwood does a great job of explaining why as CrossFitters we place such a high emphasis on functional movements.

http://media.crossfit.com/cf-video/CrossFit_SherwoodWhyFunctional.

WOD

“Task Priority Fight Gone Bad”

3 rds for time:

20 wall ball shots
20 sumo deadlift highpulls (75/55)
20 box jumps
20 push press (75/55)
20 calorie row
1 minute rest (continue running clock during this rest)

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