Ross in the final stretch of yesterdays 2k. Getting some help from his friends.

WOD

Hang Squat Clean 2-2-2-1-1-1-1

Then

3 Rounds of:

-Pullups 15x unbroken

-Pushups (perfect!) 20x unbroken

:30 Second rest between rounds

(For every break in set do 7 burpees after wod is finished and DO NOT write Rxd next to your name.)

Note: If yesterday was just a row for you, you did not do it right. The 2k IS NOT A WORKOUT. IT IS A TIME TRIAL. There is a huge difference in the two. The girls in the evening killed it. With four of them going sub 8:45. Awesome job girls. Check out the photos for the intensity that the evening class crew brought to the box.

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Rowers are some of the fittest beasts on the planet. Nothing is more feared for a rower than a 2k time trial. Come find out for yourself why 2000 meters on a rower is an anaerobic nightmare.

This was a workout at the Northeast Qualifier for the CrossFit Games last year. Turned out it was the most dramatic event of the whole contest. Read about it here.

Concept 2 keeps records for all ages on their site. Check out where you stand. Guys see who can go sub 7:00. Girls see if you can break 8:45. We have quite possibly the best top 5 mens 2k times of any CrossFit gym in the country. If any CF gyms out there read this please correct me if im wrong.

1. Ben Gordon 6:15  2. AJ Brooks 6:24 3. BDG 6:28 4. Justin Flynn 6:34 5. Mike B. 6:37

Read up on race strategy here.

After much debate with the city of Costa Mesa (permit issues), we have decided to cap the event at 75 athletes instead of 100. What does that mean? Well there are now 24 entries in my possession for the OC CrossFit Throwdown. That leaves just 51 spots left. Get your entry in the mail to us asap!

WOD

Row

2k

Coaches make sure athletes pace themselves so they have gas in the tank for the last 500 meters.

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Jen Muirs boyfriend Forrest who trains up at CF South Bay wrote a great piece on their blog about her. Check it out here.

Already we have 19 people with entries in for the 2010 OC CrossFit Throwdown. Six people from our box and the rest from afield. It has been only a week since we announced this thing and already we are 1/5th full. Please get your entries in asap and secure your spot. Even if you dont plan on competing we still are in need of  judges and vollunteers in any capacity.

Todays wod works the jerk. Please watch these two videos before coming in to lift tonight. This one with Aimee Anaya one of the best females in the country here. Then check out this one with Jon Gilson.

WOD

Split Jerk

3-3-3-3-3 (work on “catching” the weight with a quarter squat/dip. This will lessen the stress placed on the shoulders/wrists on the eccentric part of the lift.) Technique, technique, technique.

+

3 Rounds for time of:

50 Double Unders(see how many you can get in a row)

15 Knees to elbows

Coaches: Work the athletes through progression of push jerk with the pvc pipes. Then incorporate the split. Demo kipping movement for the knees to elbows and the superior cycle time that it provides.

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Drum roll please! The winners of the 2009 Paleo Challenge are……..Jen Muir and Blake Altemara. Jen won the most first place votes and that makes her the overall winner. She will receive three months worth of training with us. Blake will get one.  Jen won the womens title in convincing fashion with Sheryl coming in second. On the mens side the race was very close. Blake won by just two votes over Brook which makes Brook the runner up. Coming in a close third was Ali G. Congrats to everyone that participated and you all deserve credit for sticking with it. Out of 29 people that joined back in July only 12 people bothered to take after photos. So all of the contenders deserve a ton of credit for living the paleolithic  lifestyle for 2 months.

Runners up:

This reminds me to not take ourselves too seriously.

WOD

5 Rounds of:

5 Hang power cleans (185#/115)

10 Box Jumps (24″ box for both girls and guys)

150 m Run (around building, touch fence and return)

Coaches: Take athletes through Burgener warmup. Focus on the hang position and developing velocity on bar.

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How many times are you going to make it in this week? I ask because I see a trend happening with some members. You signed up you came a few times and now….where are you?  Minimum three times a week guys. Four to five is a recipe for greatness. Less than three is a recipe for mediocrity. Dont be fucking lazy! Successful people make time to do the hard tasks. They take risks and they do things that they “dont feel like”. If your ok being just ok than thats ok with us. Just not in our box. We strive for excellence and we require that from our athletes. Dont bring mediocrity into this community. Just as you have expectations for me. (Provide great coaching, excellent equipment, clean facility, etc.) I expect you guys to be making progress. You should be loosing weight if you have weight to loose. You should be getting stronger and your times in the wods should be going down. If your not picking up the double unders, kipping pullups, jerk, etc. than there is a problem. Call me. Call Mike. Call Ben. But if you just dont want a gym that sets such high standards (or standards at all) there are other CrossFit gyms out there. We are not all the same. You dont have to be the best but we expect you to put out your best each and every time you come through our doors.

The 2010 OC CrossFit Throwdown is on its way. We have the following gyms committed to come and compete.

-Orange Coast CF
-CF Costa Mesa
-CF Laguna Beach
-CF Long Beach
-CF 360
-CF 714
-CF 949
-CF San Clemente
-Canyon CF
-CF South County

I have decided to cap this event at 100 athletes. Already I have 8 entries filled out. Four from just our box alone. These spots are going to fill up real fast so get yours in asap and secure your entry.

Please go to our Flickr site click here and vote for your Paleo Challenge winner. Please pick one man and one woman and a runner up and email justin@orangecoastcrossfit.com with your votes. I will post the winners on tomorrows blog.

Remember we have a 10am class on Tuesday and Thursday. You guys asked for it and we added it.

Strongest men in the world. The olympic lifters. Check out some classic footage of the classic lifts here.

WOD

1.Back Squat

6 sets of 3

Rest 2 minutes

2. Ring Dips

AMRAP x6

Rest 2 minutes

This wod is done back to back. (ie squat, rest two minutes then ring dips, rest 2 min. etc.) Your score is the total of your back squat + your combined total of ring dips.

Ring dips must be elbow ABOVE shoulder in bottom position, and elbow LOCKED OUT in top position. If you cannot achieve this than do jumping ring dips with a three count negative and the rings set high. NO BAND.

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Can always count on Josh relaying in his face how we all feel inside during our workouts. Does anyone rival Joshie in his facial expressions?

2010 OC CrossFit Throwdown

In so far.

-JMF, Matty, Schinn, Philip, Ryan, Lankow, Chip, Punky, Ron A., MelMel, Andre, Walsh, Olga, Mike B., Lindsay, Mackenzie, Pinky.

All of you please print out the registration form and get it to me by Monday. When you want to do something its always best to feel committed I have found and this is the first step in making that happen.

Have you guys ever gone to this level of intensity? If not would you? Has any other activity/sport tested your willpower as much as CrossFit? Check out Michael Fitzgerald aka BrOPT (OPTs little brother at this years Games) and watch what true intensity looks like. Click here.

WOD

Tabata (20 seconds on, 10 seconds off for 8 rounds on each of the following movements. Complete all 8 rounds of each move before moving to the next)
KB Swing
Wallball
Sit Ups
Box Jump

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Getting some on the hill sprints. 25 kb swings drop then sprint 100 yards uphill. Repeat 5x.

BTW guys those were some excellent well thought out comments on yesterdays blog post. Thank you all for posting and making this blog lively. Yesterday we had a record 555 views. Keep posting guys!

Coach Greg Glassman is giving a lecture on Saturday up in Monrovia. I have an extra ticket to the person who can give me the best reason why they should go. Click here for more info.

Are you planning on doing the 2010 Orange County CrossFit Throwdown? If so please print and fill out the registration form found under the side bar on our main page. Come on guys this is our event. We are hosting it and we need a healthy turnout of our members at this thing. It is going to be big. Im talking 100 competitors big. First one to have the registration filled out and on my desk gets half off entry.

My favorite movement of all is the jerk. Just love it. Its so explosive that when you nail a good one your PR should feel almost light. I hit a new one today of 245# and it felt effortless. My bugaboo is handstand push ups. I hate em. I look forward to making them better. But I still hate em! Of all the movements in your training which one do you feel like you just own? Which one feels like it owns you?

WOD

Press- take 10 minutes to quickly build to a 1RM.

Split Jerk- take your time and work on technique building to a 1 RM.

Then

5 rounds of Ballistic Cindy. Chest to bar chins, clapping pushups, and jumping airsquats.

Enjoy. Today is the first day of the rest of your life.

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Does having someone push as Schinn is doing with Blake here help take you to another level? Or could you do without it?  Post your thoughts to comments.

Colin Jenkins of CF Ventura brought up an interesting phenom in one of his last posts. I am most definitely a puller. What are you?

Pullers: athletes who are significantly stronger at pulling movements (deadlifts, pull-ups, rowing, etc…) than they are at pushing movements.

Pushers: athletes who are significantly stronger at pushing movements (presses, push-ups, dips, etc…) than they are at pulling movements.

Well Balanced Bad Asses: athletes who are equally strong at pushing movements as they are with pulling movements.

Are you a Puller, Pusher, or Well Balanced Bad Ass? If you’re not a well balanced bad ass yet, what will you be doing to turn into one?

Fittest mother of two

WOD

5 Rounds of:

-20x SDHP Unbroken (95#, 65) If you break set you must notate and do 7 burpees for each break in set

-100m 100% effort resisted run with green band and partner. (fence and back)

Rest 3 minutes (switch partners and have the other go while you hold the band but make sure to start again on 3 minutes. Coaches make sure athletes look at clock when they finish round. Exact rest here is critical.)

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We are going to try out a few new class times. For the next month we will feature a 10 am on Tues and Thursday starting today. If that class is popular we will feature a M-F slot for it. The 7 am class is now Monday-Wed-Fri only. Please make note.

Check it out –>2 and a half minutes of Double Unders

WOD

Front Squat

5-5-5-3-2-1

Then

AMRAP 10 min

10 Deadlift @225#

Row 250m

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