Go here to order your tshirts and register as a spectator for the OC Throwdown
Did you buy your ugly sweater yet for the OCC Christmas Party?
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NBA teams find sleep the x factor
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WOD
Rest if you trained Mon, Wed, and Thurs. Choose one of those days if you did not.
Go here to order a kick ass tshirt and register as a spectator for the OC CrossFit Throwdown
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Our man OPT at the 2009 CrossFit Games
Conditions are never just right
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WOD
5 Rounds for time of:
10 Deadlifts 225#
20 WallBalls
Guy with the biggest front squat in the gym spotting the gal with the biggest back squat in the gym. Punky hitting 3 sets of 5 @ 200#.
Go here to order your tshirt and register as a spectator for the OC Throwdown.
We are one team, we have one fight, we learn from each other, we stick together, and we never quit. Come join our family of men and women committed to athletic excellence. At Orange Coast CrossFit we believe fitness has the ability to transcend the physical by having a profound influence and change on our mental and spiritual selves. We hold dear that our daily commitment to physical excertion makes us better human beings. Rather than visions of a perfect destination we live for the journey. See you in the gym.
On the O lifts remember to jump and shrug. As I overheard the other day in here “Oh, I get it. You want me to jump, really jump.” If only I had a buck for all the times a trainee has said that to me. As the CrossFit O-lifting guru Mike Burgener likes to say, the Olympic lifts are just a jump and a land. This is certainly true, but the problem is the couple hundred pounds that you are jumping and landing with. That said, let′s go back and look at what Coach Burgener is saying again. Jump and land. The key word here is jump. Really jump. On a clean, or snatch, or jerk, you need to really jump. As in high in the air. Drive through the heels not from the toes. Fully straighten the hips, just as you would if you were trying to touch a mark high on the wall.
When you see the big guys lifting, it looks like they are jumping only an inch or so, but in reality they are getting some serious air. It′s just the 500 or so pounds that′s weighing them down.
Pain was their body’s way of telling them that they’d pushed themselves to their limits — which was exactly where they were supposed to be.
-Ernest Shackleton
WOD
A.On a running clock preform 5 thrusters on the minute, every minute for 7 minutes. You are not allowed to drop the weight on the floor mid set. You may rest at the rack or overhead but not drop it. Choose your weight wisely. (Suggested mens elite weight #125+, women 75+)
Rest 3 minutes exactly
B. Every minute on the minute for 5 minutes perform 10 unbroken Chest-Bar Pullups. UNBROKEN (Chest must physically touch bar.)
Rest 1 minute exactly
C. Every minute on the minute for 3 minutes perform 25 sit ups UNBROKEN. These are strict situps. Keep your hands at your temples.
Notes: If you fall off the running clock just keep going as fast as you can till you finish all your reps. If you cannot do C-B pullups perform chin over bar. Post loads and subs to board.
Mike “Yetti” Schinn about to dig out our car just 30 hours since we arrived in Mammoth. Nearly 5 feet of snow fell during our stay.It was great to get away to the Mountains. It reminds you that seasons do exist and nature is always in charge.
Go here to order your shirt and to register for the OC Throwdown
We are very pleased to announce that we have secured the use of a 10,000 sqft warehouse for the 2010 OC CrossFit Throwdown. It is minutes from John Wayne Airport in downtown Irvine. We will release the exact location a few days before the competition. This place will make for an insane comp for both spectators and competitors. Imagine the biggest CF box you have ever seen and then triple that.
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Some love from .com (go to Saturday’s post)
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WOD
8 x 400 m sprints
The clock will start on the 4:30 minute mark on each run. (Run faster and you get more rest. Run slower and you get less rest. Got it? Miss by more than 10 seconds from your best run and you will do 20 pushups for each round you miss)
(Don’t be a wuss and not come because its just a run workout. If you do this with the intensity that it deserves you will get your ass kicked by this.)
The CrossFit mascot Pukie. Wonderfully tasteless. A companion many of us have met at one time.
WOD
You have one hour to:
Run 1 mile
Clean 1-1-1-1-1
Run 1 mile
Post results in comments as run time/5 set total clean load/run time. E.G. 4:50/900/5:10
Pinky getting after the burpees.
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Run harder, run less, run faster.
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WOD
Rest Day or make up one of the days from earlier this week.
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WOD
Complete 8 rounds for time of :15 seconds on and :45 seconds rest of the following movements.
A.Deadlift (225#,135#)
B. Box Jump (24″,20)
Complete all of A. before moving on to B. Post total reps for both movements but keep em seperate.
Achievements over the last couple of days that I personally have noticed.
Punky getting her Olympic Lifting Cert down in San Diego and having to wear a Hi My Name is Justin Flynn name tag all weekend. Also for nailing a 220# x5 reps deadlift tonight as well as 185#x5 on her backsquat (previous 1rm)
Mel for hitting a 95# squat clean thruster.
Kim for nailing her first double unders under relentless pressure from the staff.
Jill for being the most consistent and committed new athlete.
Pinky who now has the kipping pullup down and pulled 155#x5 on her deadlift.
Chough who nailed 155#x5 on his back squat up from 110# three weeks ago.
All the girls who I have seen nailing free pullups without bands lately. Yeah!
To Brook for hitting a 190# press which was a pr and took the top spot on the record board until Joshie retook the lead hitting a 195# Press. Great job to both men.
Alexa for showing up four days a week despite the punishment she receives each time.
Amy for never ever quitting.
Diana for taking another part time job to help pay for her training here.
Alan for nailing 20 burpees in :30 seconds.
Everyone in our facility who packs workout clothes each morning, leaves work early when everyone else is going to happy hour and speeds through traffic to make it here to the workouts each and every day on time. That shit is commitment. And you people are the cream of the crop.
We have 30 people that have rsvpd for the OCC Christmas Party. Make sure to bring your loveliest sweater and matching socks. It will be a fun gathering and nice to see folks out of sweats and ts. Friend us on Facebook for an invite if you havent already.
Sick fitness from everyone lately. Keep pushing the envelope cause were just gettin started.
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WOD
A1. Front Squat 2-3 reps x5 sets (aim for three keep adding weight and if you get two thats fine as well. Keep adding weight but get at minimum two reps)
A2. AMRAP Toes-Bar x5 sets
(Rest 4 minutes after each set before starting next. Post heaviest load used and total toes-bar done.)
(Notes: No rest between squats and t-b. Rack barbell and hop on pullup bar and get as many reps as possible. Coaches make sure to THOROUGHLY warm up morning athletes hip flexors, legs, hammies, etc as heavy squats early in the am is tough.)
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Fastest to 150 double unders. For every foul/pause/trip up you must stop immediately and do 15 air squats. 10 minute time limit.
Post loads on squats, total reps on t-b, and time taken on d/u.
In order to make sure that we provide you guys with the best training around we are going to be making some changes. Friends, coworkers, family, etc. will no longer be allowed to work out with our group WODs. If they are interested they can come and watch a workout to get an idea of what we do. We are making this change for two reasons. First is safety. Much of what we do takes instruction to develop and aptitude to perform safely. Something that cannot be achieved in a one hour group environment. The “hey look I brought a friend” is fun but when they show up to a workout like heavy clean and jerks without ever having touched a barbell before, well you have put that coach in a tough situation. Now all of his focus is on this guest rather than on our core athletes. After coming to watch a class if they are still interested they will call and schedule a private intro with one of our coaches. In addition to that, Saturdays 10am class will always be a open class to bring friends just call ahead and let us know.
I have 10 Buddy Lee Rope Master Jumpropes for sale. $40 buys you one. I have tried them all and this is the best rope on the market.
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Remember to friend us on Facebook for an invite to the Orange Coast CrossFit Christmas Party on December 19th. See events calendar for details.
WOD
Press 5-5-5-3-3
B1. AMRAP
-HSPU
B2.AMRAP
-Mixed grip chinups STRICT
3 Minute rest bw rounds
3x
Post loads used for press as well as total of HSPU and Chins.
