LifeAsRxd is a sweet clothing brand making some sick shirts for the CrossFit  community. I just ordered some. Thanks for the photo guys.

CrossFit is the sport of fitness. In here competition and our workouts go hand in hand. Their is a saying in the CrossFit community that goes “no one is competitive until their losing”. Having done CrossFit for almost three years now I can attest to that. When I used to train alone at Equinox I thought I was killing it until I went down to CrossFit San Diego and trained with them. Then I realized what intensity was all about. It is a fact. You can not train this hard alone. You will take more breaks, breathers, and rest periods than if you have others in the room doing the exact same workout and suffering alongside with you. I hate losing. I get my motivation from seeing the times of the earlier guys and trying to beat them. Most of our athletes have identified people with similar skill levels that they want to try and beat in the workouts. Healthy competition is key to our program. If you don’t have an ounce of competitiveness in you than find another gym. I heard Ballys Total Fitness has a special no processing fee going on right now.

If however you want to push yourself to the next level come and compete alongside us. We workout together because our workouts are competitive events. Our fitness is one that is measurable, observable, and repeatable. Your fitness level is exposed in here quickly. Every day it is apparent where you stand in relation to your peers. I have seen Hulk Hogan types come in with their chests puffed out and within ten minutes of the workout get crushed by our top female athletes. Never to return because at their globo gym they are at the top of the pecking order at the bench press station. Introduce some pullups and squats and they crumble.  Ego has no place in our facility. But that’s never been a problem with our core contingency.

We had a record 533 hits on our site on Wed. If you have been a looky loo for a while, I on behalf of our whole crew invite you in to experience our ideas of fitness. If your currently training at a globo gym, stop walking by that same guy at the water fountain who you see every time you go to the gym but neither of you have introduced yourselfs. Or the clueless teenager at the front desk who asks to see your gym pass every time even though you see him every other morning. Invest in yourself. Go out to dinner one less time a month. I get tired of this “well I really like it but its expensive.” No one is as professional as us. We take the art of fitness dead fucking serious.  If your ok being just ok than thats ok with us. Were probably not a good fit. But if getting in insane shape is a priority than we welcome you with open arms. We are more than just a gym. We are an Elite Fitness Academy and our members are a community built around that pursuit. We support each other through moments of brutal physical and mental exertion.  But remember, “In order to beat me your going to have to suffer.” Im not stopping and resting until you do.

WOD

“Fat ass Fran”

15,12,9

-Thrusters (135#, 95#)

-Pullups ( 20# vest + chest to bar)

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Joshie and Don spot Andre on a HSPU. Gettin’ work done.

When you are doing what you know you are meant to do, there’s no need to struggle.
Instead of difficult or challenging or frustrating, there is simply doing.
When you are merely interested, or when you’re following someone else’s dream, anything can distract you.
Yet when you’re pursuing your very own passion, nothing has the power to stop you.
There is a reason why some things feel right and other things don’t.
Pay attention to those feelings, for they tell you who you truly are. (James “OPT” Fitzgerald)

Has CrossFit become a passion for you? Are you in pursuit of getting in the best shape of your life?  I would like to hear about it.

WOD

21 Sumo Deadlift High Pull - 135#/95#
Run 800 m
50 ring dips
Run 800 m
21 Sumo Deadlift High Pull - 135#/95#

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The test pilots!! Haha!

Wow what a turnout. We have about 26 people signed up for the Paleo Challenge. A few of you still need to come in and take before photos. Remember there most definitely is an adjustment period to any new diet and this is no exception. In my own experience it took me about 3 weeks to fully adjust to eating Paleo style. I constantly felt hungry and my energy felt really low. A few things to combat this are. 1. Eat enough. Most people are used to eating breakfast, then lunch at 1 and then dinner at 7. You will need to feed yourself more often than this as the body processes pure foods efficiently and quickly. Don’t worry about eating too much. If your eating pure Paleo you can eat until your hearts content and you will lean out big time. 2. Eat fat. Good fats are essential. Nuts, seeds, nut butters (peanuts are not nuts they are beans and therefore do not count), olive oil, avocado, coconut milk/oil, etc. These are very slow burning energy sources for the body and will give you sustained energy. High protein, high good fat, moderate carb, zero starch/sugar is the way to preform like a madman in the gym and get super lean.  3. Keep a food journal. I cant help you  if you come in and tell me your not leaning out or your energy sucks if you dont keep track of exactly what your eating. Bring it in once a week and I will help dial you in.

Check out Jen Muirs new blog about her experiences with implementing the Paleo Diet in a busy working woman’s lifestyle. Keep at it Jen!

The coaches are at your disposable here at Orange Coast. Utilize our knowledge on the lifts, nutrition, or living the CrossFit lifestyle. Our success is dependent on yours.

WOD

Front Squat

3-3-3-3-3

Then back off set of:

Back Squat

1×20 reps @ 85% bodyweight

Then

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Dead serious about fitness. Friday afternoon crew flying the OCC banner.

Motivated People Only

By entering here, you agree to give 100% of what you have. There are no excuses or second chances. Everyday, every moment is an opportunity to excel, to be more, to achieve your best. Do not squander your time by going through the motions. Train hard and get results. At the end of the day, look in the mirror and ask yourself if you gave your all. If you don’t have that level of commitment, don’t waste your time or ours.

-Team CrossFit Academy (seen on the door as you enter the gym)

Today is the first day of the Paleo Challenge. I believe we have 17 people signed up. Good on ya. If you have not yet taken your before photo please do so at the gym today. All of the before photos will be pinned up on the wall near the entrance. Some questions have arisen regarding cheat days, alcohol, etc. Remember this is an eight week physique transformation competition, with the winner receiving three months free membership. I would expect those who are signed up to eat paleolithic foods the entire time. As the purpose of this comp is to prove that a diet of paleo foods will not only lean you out and improve your athletic performance but is also incredibly easy to follow. That being said, a few things to chew on. Hunter gathers based their diet on meat. You need to as well. When meat was not available veggies and fruit were consumed. Your meals should be constructed based around a meat, fish, or bird or egg. Veg, fruit, and nuts, seeds, etc come next.  A once a week cheat meal seems reasonable as does a few drinks on the weekend.This is required.

1.BuyKirklands Fish Oil from Costco. Take it with meals as it is a food. 20-40 softgels a day.

2. Keep a food log. Bring it in once a week for review, ideas, suggestions, constructive critiscm.

3. Eat breakfast no excuses. Do it.

4. NO WHEAT, NO DAIRY, NO SUGAR, NO MORE QUESTIONS.

WOD

Deadlift

3-3-3

Then

5 Rounds for time:

7 Pull-ups
7 40# dumbell thursters
7 Ring dips
30 Double Unders

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Goin’ overhead. The 6:30 class putting the press, push press, and push jerk through its paces.

Going to meet up at the gym at 7:45 pm tonight. The Food Inc. movie starts at 9:30pm and its near UCI. We will carpool in as few cars as possible and get dinner beforehand somewhere. Join us!!

So far we have 12 people signed up for the 8 week Paleo Challenge. Deadline to sign up and be in contention for the 3 months free membership is Monday. What are you waiting for. Stop wasting your efforts in here and take your whole game to the next level. If your in on the challenge I suggest you look into Bare Natural Foods. They deliver paleo friendly meals to the gym 5 days a week. All you have to do is go online and place your order for the week. After your workout you can pick your meals up in our fridge. Starting Monday I will be getting 2 meals a day from them. With how busy my day is they make sticking to my diet much easier. They are super tasty and cheaper than going out to lunch. Their also made by a CrossFitter for CrossFitters. For more info click on the nutrition link on the left navigation bar. Do yourself a favor and order a weeks worth.

WOD

Attn: Benchmark

“Karen”

150 WallBalls for time (20#, 14#)

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Lauren Plumey 29 yrs. 5′8 131# leading the charge up The Hill during the sandbag sprint at the CrossFit Games. These girls are gamers.

Checking out CrossFit.com I just caught a recap of the Games and noneother than our good friend Jen Reed from Chicagos Atlas CrossFit was interviewed around minute 3:20. Then not forgetting our box they featured me a few moments later. Check it out here.

For pure viewing pleasure I prefer this video by Overload. Does a great job of capturing the intensity of the weekend. God that was a fun time. I cant wait for next year.

Who can commit to eating pure Paleo for eight weeks? I am going to put a sign up sheet in the gym. To commit you should give up all wheat products, and dairy for eight weeks. (You dont have to do give up anything but the sucessful people will. (Regarding alcohol if you must tequila is the purest, with vodka being second.) The man or woman with the biggest physique transformation will receive three months free group training. There will also be a prize awarded to 2nd and 3rd place. If your in you must take a before photo at the gym and an after photo on the finish date. This contest is not based on weight loss, so even if you don′t have a whole lot of weight to lose you can still lean out and have a chance to win. Contest will start on Monday July 27th and conclude October 1st.

Whats Paleo?? If you have been with me for any length of time you should be aware with the basic principles of Paleo nutrition. Meat, veggies, nuts, seeds, some fruit, little starch and NO SUGAR! In short order removing all the processed bread, rice, and pasta-like items from your daily diet (and any and all sugar/artificial sweetener infused drinks).  To be successful you will throw out all of the processed crap from your cupboards and fridge. Dont tempt yourself. Its failure waiting to happen. Dont put alcohol in the house if your an alcoholic. Same thing!  You should keep a detailed food log and bring it in to show us periodically. You will get leaner than ever and maybe even get as athletic as the girls above. What do you have to lose? (except for the layer of fat around your stomach.)

WOD

ATTN: BENCHMARK WOD

“Elizabeth”

21,15,9 reps of:

-Squat Clean (135#, 85#)

-Ring Dips

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Andre pulling deads off the parking lot floor. His face tells some of the story but not all.

On Wednesday we will be having the first of our skill sessions. First up is the kipping pullup. The kip is essential to success in a CrossFit training regime. We will discuss the merits of the kip and then break down the move into manageable parts. Every one of our members is invited to attend whether you have a kip or not.  It will be held after the 7:30 class on Wednesday.

I am also organizing a trip to go see Food Inc. on Friday night. It looks like a great flick and an insight into the U.S. food industry. Intriguing for those of us who are passionate about health and wellness. Post to comments if your interested.

WOD

Thruster 1-1-1-1-1-1-1 reps

Then

3 Rounds of:

- 10 Knees to Elbows

-10 Box Jumps

-50 Double Unders

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