Kos getting upside down.
Over 300 people signed up for the OC ThrowDown. If you have not yet registered as a spectator DO SO NOW as spots are running out!!
There will be no evening classes today. Please refer to the schedule.
Have an awesome New Year and stay safe.
WOD
For time:
50 Good Mornings 65#, 45#
75 double unders
100 anchored sit ups
75 double unders
50 Good Mornings
Ron A. getting ready for the jerk
Over 300 people signed up for the OC ThrowDown. If you have not yet registered as a spectator DO SO NOW as spots are running out!!
Huge thanks to our sponsors. Oakley, Activate Water, Lululemon, Optimum Performance Training, Game Time Videos, Rogue Fitness, Forging Elite Websites, Katelin Wallace Photography. Thank you guys for your support.
Two days prior to the comp we will be releasing the workouts as well as exact location of the MASSIVE warehouse. So stay tuned and keep busting your tail.
Double day for competitors. If you can come in the morning and knock Karen out first that would be ideal. If not do both WODs with a 10 minute rest between. If you are not competing go for both WODs as well if your up for it.
WOD
am:
“Karen”
150 WallBalls for time
pm:
Row 5k
If you did the 5k this weekend then do:
5 rounds of:
1 Minute on, 1 minute off
Record max meters rowed
Jen working towards a handstand pushup.
Competitors schedule for this week: Sunday on, Monday on, Tues off, Wed double (last one), Thursday on, Friday off. Saturday on, Sunday off. Only take today off if you did the wods on both Sunday and Monday.
Everyone else business as usual.
WOD
15 Dead Lift – 255#
8 ring dips
13 Dead Lift – 255#
8 ring dips
11 Dead Lift – 255#
8 ring dips
9 Dead Lift – 255#
8 ring dips
7 Dead Lift – 255#
8 ring dips
5 Dead Lift – 255#
8 ring dips
3 Dead Lift – 255#
8 ring dips
1 Dead Lift – 255#
8 ring dips
A new “toy” I bought for the box as a Christmas present. My gift to all of you.
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Remember to check out the Holiday schedule still in effect this week.
WOD
7 Rounds of:
Hang Squat Clean 7x (Unbroken) (135#/75#)
Jerk (your choice) 7x (Unbroken)
(Rest 1 minute b/w rounds)
Notes: You may drop bar only when finished with the cleans. Take only enough rest to insure that jerks are done unbroken. Jerks are done with same weight as cleans. Only write Rxd next to your name if sets are unbroken. If you are not going to do this as Rxd then my recomendation to you is: Take 55% of your best clean and use for the hangsquatcleans. Take 80% of your best press and use for the jerks. )
I am putting together a compilation of songs for the DJ to play at the OC ThrowDown. Can you guys give me some songs (artist/track) that you would like to hear at the comp as well as in our box? Post to comments.
Competitors schedule for this week: Sunday on, Monday on, Tues off, Wed double (last one), Thursday on, Friday off. Saturday on, Sunday off.
WOD
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
(Score is the total of your lowest round from each movement. Post totals as such. 10-20-6-10-12=58)
Go here to buy your tshirs and register as a spectator for the OC ThrowDown.
Sick race!! Watch for the comeback.
There will be 1 wod tomorrow. You asked for it I responded. It will be at 10am. If your competing in the ThrowDown you rest for the next two days. We will begin hard again on Saturday with a double. The rest of you are welcome to come and workout with us. Please check the schedule if you have questions.
WOD
15 reps 155lb BB squat clean
30 Toes to bar
30 Box jumps 24″ box
15 Muscle ups
30 PushPress /PushJerk 40lb DBs
30 Double Unders
15 reps 135lb Thruster
30 Pullups
30 Burpees
300′ OH Walking lunge with 45lb plate
This is awesome. Havent laughed this hard in a while.
All of you guys who are going out of town for the holidays I just posted some travel WODs under the “Resources” tab on the left hand toolbar. These WODs can be done with little or no equipment. Bring your jump rope with ya and you have so many possibilities. Especially if your competing in the OC Throwdown dont lose your edge. Comp time is right around the corner. Today is a double. Tomorrow and Friday are off days so lets hit it hard today. If your not competing and only doing one WOD today, do the respective WOD for that class time.
WOD
AM:
20,15,10,5 rep rounds for time;
Front Squat (185#/115)
Chest-Bar Pullups
PM:
3 rounds for total time:
20 wall balls – 20#/14# to 10 ft
20 SDLHP -75#/55#
20 box jumps – 20″
20 push press – 75#/55#
20 row cals
1 min rest
Please make note the 5:30 class will be moved back to 6pm. In addition to that we will have a 7pm class tomorrow.————————————
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WOD
_rounds for time;
7 muscle ups
10 HSPU
male:
BWT – below 140# – 8 rounds
BWT – 140-160# – 7 rounds
BWT – 160-180# – 6 rounds
BWT – 180+# – 5 rounds
female:
BWT – below 130# – 5 rounds
BWT – 130-160 – 4 rounds
BWT – 160+# – 3 rounds
post BWT and time to complete required rounds to comments
arms at full extension at top and bottom of muscle up, crown to floor for HSPU. If using sub for HSPU NO bands. Place knees on plyo box. If using sub for muscle ups place knees on same box, lower body down using false grip and complete an assisted muscle up. $100 still up for grabs for first girl that does a muscle up.
(OPT programmed)
It never gets any easier and you wouldn’t want it to. What does change is your ability to handle the discomfort.
Thank you for everyone that came to the Christmas Party. Good times were had by all. Wanted to thank Pinky, Brook, Paula, and Linds who were responsible for putting it on as we could not have done it without them. Check out photos from the party here.
Today is a double for Throwdown competitors. Non competitors and those that can only do one wod will complete the back squat wod. Then do amrap in 10 minutes the WOD below. No set rounds or breaks. Just one time straight through.
Schedule this week for competitors. Monday-Double , Tues-single, Wed-Double, Thurs off, fri christmas, Saturday-Double, sunday single.
AM:
As many reps as possible in 3 minutes of:
3 Power Cleans 135#/85
6 Push ups
9 KB swing (53#/35)
Take a 1 minute break after each round. Repeat for a total of 5 rounds.
Note: Count half rounds, and reps when full round is not finished. Ex. 6 rounds and 22 reps.
PM:
Low Bar back squat
5,4,3,2,1
Post totals of back squat to board exactly as shown.
Ex. 300,310,325,340,365=1640
Cover boy Andre looking good in his own t (on backwards). Jill pushin em out on Thursday.
Go here to purchase tshirts and spectator tickets for the OC Throwdown.
Looking forward to seeing you all at the Christmas Party. All members of Orange Coast CrossFit are invited. Bring your favorite beverage. Food provided.
Saturday, December 19, 2009
6:00pm – 10:00pm
Newport Coast Club House
6700 Ridge Park Rd
Newport Beach, CA
Eat without guilt. Paleo Challenge Part II (eight weeks of pure paleo eating) is coming up… sometime after New Years and the Throwdown. See results from our first Paleo Contest here. Post to comments if your in.
Please take a moment and check out the new Holiday Schedule.
If you are competing in the Throwdown I would like to start doubles. Regular posted times in the am on sat. + 2nd wod at 3pm. I encourage you to come to early wod at 8:30 to allow full rest unti 2nd. There is no 10:30 WOD Saturday. Only 8:30 and 9:30 and 3pm please make note.
Schedule next week for competitors. Monday-Double , Tues-single, Wed-Double, Thurs off, fri christmas, Saturday-Double, sunday single.
WOD
A.build to a tough 1 in the push press – take no more than 20 min
Rest 3 minutes
B.7 sets for total time;
7 R arm db power snatch – 45#
7 L arm db power snatch – 45#
7 R arm KBS – 20kg
7 L arm KBS – 20kg
10 push up burpees
rest 1 min b/w rounds
Notes:
-post push press 1 rep and total working time of met con to comments
-hips must come to full ext at top of snatch before weight is lowered, db must touch ground each rep
-KB must be above head height at top of swing
-chest to deck on burpees, get air at top with clap overhead
(WOD courtesy of OPT)
