Starting today we now have a 7:30pm class Monday, Tuesday, and Wednesday. Post to comments if there are any other times that you guys would like to have added to the schedule.
WOD
Strength
Bench
3×5 (Aim to increase at least 5# from last week)
Metcon
21-15-9
-Run 400m
-KB swing
-Handstand pushups
This is how I want to get my turkey tomorrow! Back to the land.
WOD
Strength
A1. Back Squat
5×5 (increase 10 # from last week.)
A2. Weighted Chin ups
3-3-3-3-3 (find a 3 rep max weight)
Metcon
AMRAP in 7 minutes
-7x Dumbell Thrusters (40#, 20)
-20x Box Jump (20″ boys and girls)
(Coaches Perform the back squats and weighted chins back to back with about a three minute rest between sets)
If you are competing for the OC Throwdown please make Thursday and Sunday your rest days.
Make sure to check out the Thanksgiving holiday schedule.
WOD
Choose a weight for this workout in which you can complete it in 10 minutes or less.
Check out Tommy Hackenbruck who finished 2nd in this years CrossFit games complete this WOD right here. Impressive.
Workout 1 (from the MidAtlantic Regional Qualifier)
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders
If you insist on wearing gloves when you train, make sure they match your purse. -Mark Rippetoe
2010 Orange County CrossFit Throwdown is SOLD OUT. Please no more entries. If you are a competitor we will be posting a competitor list as with start times, heat #s, etc. about a week prior to the start of the comp. Check back for any other updates. Train hard and we will see you all soon.
I spent the entire weekend at a seminar taught by Mark Rippetoe working on the squat, press, bench press, deadlift, and power clean. Picked up some new things that I will be using in the box coming up. In addition to being the premier expert in the field of strength training Rip is a really funny guy. I will leave you with some of his wit and wisdom.
“If you had to choose between wearing no shoes or running shoes to lift in which would you pick?”
Rip’s response: “That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can’t we just avoid both?”
There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.
…bodybuilding is men on a stage in their underwear wearing brown paint showing other men their muscles. It is training for appearance only, and at the contest level requires a degree of vanity, narcissism, and self-absorption that I find distasteful and odd.
WOD
Strength
Bench 5×5
Metcon
3 Rounds of:
5 HEAVY Power Cleans
50m Resisted run (run to fence under resist band, run back without)
(Coaches: Novices with less than 1 month of training with us do Deadlifts. They are not yet capable of making this wod worth doing with a 35# load or so. You make the call. Everyone chooses a partner and then switches after they are done. Post load chosen and times to whiteboard.)
What we can or cannot do, what we consider possible or impossible, is rarely a function of our true capability. It is more likely a function of our beliefs about who we are.Tony Robbins
WOD
1 Round for time of:
50 burpees
35 Sumo Deadlift High Pulls (95,65)
Run 400 m
35 SDLHP (95,65)
50 burpees
(OPT WOD)
If this video doesn’t get you fired up to train, check your pulse. $100 cash prize to first girl in Orange Coast CrossFit that pulls off a legit muscle up.
“The truth of the matter is that there’s nothing you can’t accomplish if: (1) You clearly decide what it is that you’re absolutely committed to achieving, (2) You’re willing to take massive action, (3) You notice what’s working or not, and (4) You continue to change your approach until you achieve what you want, using whatever life gives you along the way.” Anthony Robbins
2010 Orange County Throwdown has 105 of the fittest people in SoCal competing to be the fittest man and woman in THE OC. Thank you to everyone for wanting to compete and show your skills. What started as an idea in my head has become something much bigger than I could have ever anticipated.
You have been busting your tail getting in sick shape and now what. No better way than to test yourself against your peers in an unknowable and brutal test of wits and determination. Lets put the affiliate owners and coaches under the gun and see who is performing and who is not. We are in many ways responsible for your success. Your top dog in your box? But how will you fare against a much bigger pool? Competitions bring out the best in everyone. Our small box has blown up since we announced this thing. Everyone in our facility comes in with their game faces now ready to do battle. I hope your box and your coaches are taking your training and your fitness as seriously as we do ours. For some of you this is hopefully a launching board to the CF Sectionals in Feb. What a perfect opportunity to see where your weaknesses lie (yes you do have weaknesses) and to work on them before the qualifiers.
We just opened 6 more spots for the Mens Rxd/Open division we also have 4 more spots for Womens Rxd/Open. First entries in my mailbox get in.
LOTS of new faces in the gym right now. PLEASE INTRODUCE YOURSELF TO OUR NEW ATHLETES. No one likes to be that new kid in school that sits by himself at lunch time. Take a second and make a new friend.
To accommodate our growth, starting Nov. 30th we will have the following schedule.
Monday 6am, 7am, 5:30pm, 6:30pm, 7:30pm
Tuesday 6am,7am, 10am, 5:30pm, 6:30pm, 7:30pm
Wednesday 6am,7am, 5:30pm, 6:30pm, 7:30pm
Thursday 6am, 7am, 10am, 5:30pm, 6:30pm
Friday 6am, 7am, 5pm, 6pm
Saturday 9:30am, 10:30am
Sunday 10:00am
I am going to put in a new order for Tshirts and am going to make some hoodies as well just in time for the cold weather. The hoodies will be black with the OCC logo on front and back. If you want one you will need to let me know your size.
WOD
1.Push Press
3-3-3-1-1-1
Rest 3 minutes
2. AMRAP KB swing in 4minutes
Rest 3 minutes
3. Row 1000 m for avg watts
Score is heaviest weight pressed, plus kb swings, plus avg watts.
Get back to us soon Paula!
WOD
1.High Bar Back Squat
5-5-5
2.”Death by 10 meters”
With a continuously running clock, sprint ten meters the first minute, 20 meters (down and back) the second, thirty the third, and so on and so forth until you are unable to complete the number of 10 meter down and back efforts required for the round. (Inspired by CF Endurance)
Philip nailing the jerk.
“Set your goals based not on what you know you can do.
Set your goals based on what you’re most passionate about.
There are capabilities you have that you don’t yet know you have.
Meaningful challenges will awaken those capabilities and get them working for you”. OPT
WOD
There will be a 7:30pm class tonight.
“Fran”
21-15-9
-Thrusters @95#men, 65#women (Intermediate 75#, 50#)
-Pullups (intermediate blue band)
Range of motion is everything. Intensity is great but not at the sake of ROM. Chin must break plane of bar on pullups. Hips must go below parallel on squats. Obvious shit but the execution is not always so pretty. Dont leave this box today without leaving part of yourself in here.
Question of the day: What time was your first Fran and what time are you shooting for tonight?
Saturdays 9am class got the job done.
We now have 90 competitors for the 2010 OC CrossFit Throwdown. We have 10 more open spots. After that we are SOLD OUT. Get your entry in asap. This thing will be full by Wednesday without a doubt. If you have already sent in your entry and not yet received an email confirmation please contact us immediately.
Everyone loves to play coach.We do too much legs, too much shoulders, too many pullups, too many squats, not enough strength, not enough metcon, blah blah blah. We program our workouts with a purpose. I promise you that the workouts are done in an order which will push you progressively forward. That being said many of you have asked for Fran. I do listen and agree its time. Tuesday will be Fran. Please plan around this wod as it is the most famous of all the CrossFit benchmarks and every one of my guys and gals should know what their time is as it speaks volumes about your current physical capacity.
Note: Tuesday evening will have an extra class at 7:30pm.
I have heard your requests for new class times. We are working on it. 12 people is the limit for any one class and a couple of our 6:30 classes have been there lately. This is important. If you plan on coming to any one of our Monday, Tues, Wed evening classes you will need to post to the comment section. Do this as early as possible, as once we hit 12 athletes we will close that time slot and you will have to come to the next class. Example I want to come to 5:30pm on Monday evening, so early Monday morning I post to comments that I am coming in. WE WILL NOT TAKE ANY PEOPLE THAT JUST SHOW UP. YOU HAVE TO POST TO COMMENTS WHAT TIME YOU ARE COMING IN. If the 6:30pm class is full we will open a 7:30pm class. Make note this applies only for Mon, Tues, and Wed evening classes.
WOD
1.5x B/W Deadlift 5x
50 Double Unders
50 Situps w/ Medball (20#, 12#)
1.5x B/W Deadlift 5x
40 Double Unders
40 Situps
1.5x B/W Deadlift 5x
30 Double Unders
30 Situps
1.5x B/W Deadlift 5x
20 Double Unders
20 Situps
1.5x B/W Deadlift 5x
10 Double Unders
10 Situps
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” ~Dr. Seuss
I received a unique OC Throwdown entry today. This gentleman had a 5:someting Fran, 365# deadlift, and a 292 Fight Gone Bad. Oh and did I mention he is 58.
WOD
15 Power Clean and Jerks (155, 95)
50 m Bear Crawl
12 Power Clean and Jerks
50 m Bear Crawl
9 Power Clean and Jerks
50 m Bear Crawl
(Bear Crawl is out rollup doors to the right, touch fence and return.)
