Introducing the 2010 Orange County CrossFit Throwdown. Open to all affiliates and CrossFitters in Orange County, CA. There will be four workouts over the course of two days. The workouts will be varied and will be a thorough test of an individuals fitness level across broad time and modal domains. No one will have seen or completed any of the workouts before. There will be a mens and womens open, intermediate, and novice divisons, as well as an overall affiliate winner. Top three placers in each category will receive trophys for their efforts. Entry fee for each competing athlete is $20. To register or get more info please contact Justin at 949-502-1673. Deadline to register is December 20th. Lets make this a great event and allow fellow CrossFitters and affiliates to showcase the talent and passion for functional fitness right here in the OC.

“We don’t have the agility of gymnasts, the power of a weightlifter, or the endurance of a marathoner but we have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us can do way better than you can.” Coach Glassman

WOD

5 rounds for time of:

15 Overhead squats 95#,65#

10 pushups

15 1-arm OH squat (each leg) 25#,15#

20 pushups

(programming Mike B.)

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Before: July 27th 2009, After: October 2nd 2009

Hammer time! Great work ethic. Many of you dont know Hammer because he only ever works out in the 6am class. His fitness level has improved dramactially. Since cleaning up his diet two months ago things have really kicked into gear for him. Hammer will go far because he realizes that this is a lifestyle change and not a quick fix. I can see he treats our training like that as well as his diet.

Our deepest sympathy for Brook whose mother passed away yesterday. We are saddened by this news and our thoughts are with you today my friend.

WOD

Make up one of the benchmarks that we have done the last two weeks. Take your pick of Helen, Diane or Jackie.

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Left: July 27th 2009  Before: October 2nd 2009

Brook Severance has been training with weights a long time. Only since he changed his diet two months ago to one of lean meats, vegetables, fruit, and good fats did he start to really turn the corner. Brook used to be big and muscular. He is now leaner and has a much greater command of those muscles. Still a work in progress especially in his flexibility. But he has made great strides and has unbelivable discipline. Brook is quite possibly the nicest and most humble guy you will ever meet and we are fortunate to have him on our team.

“What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique.” Angela Hart

Todays workout is very important. DO NOT SKIP todays wod because “its just a row”. CrossFit is constantly varied, functional movements, perfomed at high intensity. Rowing fits perfectly in that billing. Caution I did this wod last week and it is one of the most brutal workouts that I have ever done. My legs were locked up for about 10 minutes and I was unable to get off the floor.  Men see who can go sub 1:00 on each round. Women see who can go sub 1:15. Come see how a little rowing machine can hand you your lunch.

Read about the “CrossFit Community” here.

WOD

Row, Row, Row

Row 300 m @ 100% effort
Rest 3 minutes
Repeat 6 times

(Programming by OPT)

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Before: July 27th After: October 3rd

Sheryl “Punky” Condon has come a long way since joining us four months ago. Along the way she has gotten incredibly strong as well as dropped a considerable amount of weight. She can do kipping pullups like a champ, man pushups, and out deadlifts some of the guys with a 275# pull. I cant wait to see where shes at after one year.

Go Barefoot!

Fittest man on Earth

WOD

10,9,8,7,6,5,4,3,2,1

-Bodyweight Back Squat

-Push Press 65% Bodyweight

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Left: July 27th 2009 Right: October 3rd 2009

Blake came to us four months ago with the goal of wanting to complete a marathon. He just completed that goal yesterday in Long Beach. Not sure of his time but very proud that he finished. As a veteran with the U.S. Army who has spent several tours in Iraq, Blake has tremendous work ethic and has a tremendous capacity for physical punishment. Without a doubt Blake is one of the most dedicated athletes we have. He comes, does not ask questions, busts his ass, and comes back wanting more.

“All great things, in every province, in every domain, come to those willing to suffer and endure and sacrifice and commit. It’s blood, sweat, tears, and other bodily fluids that make things happen. This is true in business, it is true wanting to learn physics, to play the violin…”

Check it out–>The Crucible

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Left: July 27th 2009 Right: Oct 3rd 2009

Don Murray above showing us whats possible with 4-5 days a week of our training and a paleo diet. His athleticism has shot through the roof. He has a sub 15 minute “Angie” time, can crank out  40 pullups in a row and has become a guy to beat in any workout that involves body weight.  Don sent me a email today and I wanted to share a portion of it with you guys as it speaks volumes of not only what I am doing but the people that make up our box.

“It’s a pleasure to be a part of the community you have created. It both gives me an opportunity to push myself physically and mentally, it allows me to give of myself to others as they strive to reach their goals one rep at a time, and it allows me to be a part of a community of Type A personalities who are driven to succeed.

You’ve set the bar, and other like-minded people have answered. There is incredible strength in this community and I’m glad to be a part of it.”

Thanks for the kind words Don. Your potential is just being realized in here.

Check this out–> An extra 84 pounds

Intensity is where we get the best adaption.  Intensity is what sets us apart from other strength and conditioning programs.  Intensity can be measured by our power output.  Power is defined as force times distance divided by time and is written, P = F X D/ T.  You are the engine that provides the power.  Long slow workouts have a low power output.  They are not intense.  Short, furiously paced workouts have a high power output.  Guess what, when you stomp on the gas pedal and tell your body to produce more power it is uncomfortable, painful even.  How much of that discomfort you can handle will be directly related to how much intensity you can bring to the workout.  Now its fine to occasionally move through one of the named WODs slowly at the required weight.  But the CrossFit Girls are not just about moving the Rx’d weight they are about moving the required weight, over the proscribed range of motion efficiently, effectively, safely, and FAST.  That my friends is a CrossFit workout as Rx’d.  Diane at 15 minutes has missed the point.  Fran at 12 minutes with 95 pounds has missed the point.  The posts should probably read “I did the required weight for this workout really, really slowly with little metabolic impact.”  Pursue discomfort.  Scale the WOD’s so that the pursuit is a sprint, headlong, lungs gasping, heart hammering, muscle quaking, vision blurring.  That’s where you will find the Girl as Rx’d. (CrossFit Brand X)

Today we are doing Diane. It is the 3rd of 7 benchmark workouts that we will be doing this month to compile your BIG 7 handicap. Do not miss this one.  Diane at a good clip is an under 6:00 workout. Keep this in mind when choosing your weights today as well as in the future.

WOD

Take 20 minutes to work up to a heavy 5 rep set in the deadlift. (Leave some in the tank)

10 minute rest

“Diane”

21,15,9 reps of:

-Deadlift (225/155# rxd, 185/135 intermediate with assisted hspu, 135/95 novice with assisted hspu)

-Handstand push up

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Left: July 27th 2009  Right: Oct 3rd 2009

Gotta liven you guys up a bit. The blogs comment section has been empty for the past couple of days.  Where you at guys/gals? I thought that this photo of our very own Jen Muir might do it for ya. Jen has worked really hard for the past two months both in the gym and with her fueling. She was one of the few that was able to remain paleo the entire time and it shows. Awesome job Jen. Please tell us how you feel? After all you must have starved yourself right? And I bet you cant wait to start eating pasta, bread, rice, potatoes again right? Also I would be curious as to how come you didnt “bulk” up after four months of CrossFitting? You didnt lift heavy weights did you?!

“Thanks guys. Seeing this post and all your support made my day. I love our community so much and I know I wouldn’t have had the tools or the confidence to do a lot of these workouts or change my eating without you guys.
I am proud that all of us girls are lifting heavy weight and looking leaner and moving faster every day. Eating Paleo definitely put my progress in overdrive. My clothes don’t fit anymore and my skin isn’t oily anymore. And I’m stronger than I’ve ever been. About two months ago, my max deadlift was 180. Two weeks ago, I lifted 200# twice.
Eating this way makes me feel better, too: No more food comas or afternoon cravings for chocolate. And trust me, I’ve been eating plenty… So to answer your question, you won’t find bread or pasta in my house anytime soon!
Anyway, thanks again guys. You’re the best…”

Im sorry I have been so late with getting the after photos up but I promise there are others that are gonna shock ya.

Here is our second benchmark for the month. You guys should crush this. I wanna see how many people come in ready for war. You have to treat these benchmarks like they are a street fight. Put your f#^king  game face on and lets go to battle.  HOOOOYAAAAA!!

WOD

“Jackie”

For time:

1000m row

50 thrusters (45#)

30 pullups

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Our resident ass kicker John “The Machine” Lober. John is super quiet and many of you might not know who he is. Hes actually a really nice guy once you get him to talk. He comes in, does his workout and then quietly disappears. John is a pro MMA fighter and hes training for a big fight against Frank Shamrock coming up in a couple months. http://www.sherdog.com/fighter/John-Lober-210. Go get em brother.

Did not have time to make a vid of my pullup grips. Here is a variation from Andy P. up in LA. Although I prefer my version these also work quite well. http://www.vimeo.com/4895278

WOD

You have 20 minutes to build up to a 1 rep max on the bench press.

Then

8 alternating tabata intervals for reps of:

-Ring Dips (sub w/ jumping not w/band)

-Dumbell Push Press (40#/20#)

(example: Do ring dips for 20 sec. Take 10 sec rest. Then do DB push press for 20 sec. take 10 sec rest. Thats 1 round. Complete 8 total rounds for max reps)

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The 6:30 crew about to start its assault on Helen.

I have gotten quite a few questions regarding this fueling pre workout and here is my answer. Working out on an empty stomach is better if you are doing a high intensity gassy workout like Helen yesterday. If your going to be working out in the 6 or 7am classes dont eat at all beforehand. If your training at 6:30pm your last meal should be 3pm. In between this time your drinking fluids and a shot of espresso/coffee pre wod is great. Give yourself 3-4 hours b/w a meal and your wod. Now if the wod is a low power output slow and grind like say a deadlift, squat, or press max effort than timing your fueling is not nearly as important. So check the WOD on this blog and eat accordingly.

Attention their will be another benchmark on Friday. Plan around this. That will be #2 of our “Big 7″ that we will complete this month and will go toward calculating your handicap.

WOD

Back Squat

5×5

(Rest 180 sec b/w sets)

Metabolic Conditioning:

As many rounds as possible in 10 minutes of:
-7 Burpees (must touch chest to ground and must clap at top.)

-7 Jumping pullups (full extension of elbows at bottom and chest touches the bar. Starting height for this movement should be with arms outstretched overhead the bar should be around wrist height.)

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Blake feeling high after the Thruster ladder.

If you only can make it to the box once this week today is the day. Helen is a CF classic and part of my “Big 7″ workouts that I use to determine a persons fitness work capacity. You will be seeing six other “CrossFit girls” this month. We will use these as a way of handicapping you for future competitions. This is a must. Get in here.

WOD

“Helen”

3 rounds for time of:

400m Run

21x KB swing

12x Pullup

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