Having trouble transitioning to a Primal Diet?

Remember only one CrossFit WOD on Saturday at 9am.

WOD

“filthy fifties”
for time:
50 box jumps - 24″
50 jumping chin ups
50 KBS - 1pd
50 walking lunges
50 knees to elbows
50 push press - 45#
50 back extensions
50 wall balls - 20# to 10ft
50 burpees
50 double unders

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What are some of your excuses? Post to comments.

The 10 fattest countries

Considerations for the older athlete

The Saturated Fat Myth (very good article)

There will only be one wod on Saturday at 9am due to the Rx-Star Chic Workshop. Sorry for the inconvenience boys.

WOD

Rest Day or Open Gym

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This rain is nuts. Never seems to let up. Does it make it easier to come to train with us? Or do you just want to cozy up inside?

Why the average Joe/Jane keeps getting fatter.

Primal Short Stack

WOD

“Grindy”

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Aly 20 pullups into a 50 chest to bar and 50 burpee wod that was her third wod of the day. Come learn how to do pullups like this in our Rx-Star Chick Workshop. Learn more here.

Our very own Jill Baker is a great writer. Check out her ramblings on the CrossFit life and living Paleo at her blog here.

Great blog on primal eating called the Food Renegade.

When people first try to reduce their carbs, they find it hard to give up the convenience of all those grains. What do you eat instead of sandwiches for lunch? How do you give up pasta or rice as a dinner-time staple? What do you eat instead of cereal or muffins or pancakes for breakfast? Or, they can’t imagine giving up their sweet tooth. How do you go without dessert????!!!If any of that describes you, then this post is for you. This is the culmination of all the Real Food low-carb advice I’ve given to folks over the years — the definitive guide of handy tips to help you with your adjustment.For the record, I’m not currently on a true low-carb diet. I eat somewhere between 100-150 grams of carbs per day. To someone still addicted to eating starches or grains at every meal, that probably does seem low-carb. Trust me, it’s not. If you want to lose weight and use up your fat stores, check out the info in yesterday’s post on how to safely enter ketosis on a diet consisting of 50-80 grams of carbs per day. Read more here.

WOD

A.Snatch Grip Deadlift

5-5-5-3-3

(No Bouncing, 1-2 sec pause at bottom, rest 2 min bw efforts)

B.”Death by 10m”

(start at minute 7)

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A couple of the reps are a bit short of full depth, but regardless this is a kick ass effort.

Aly is the creator of the popular Rx-Star Chic workshops. Check out their video here and then contact us to reserve a spot in the upcoming one.

WOD

A1.OH Squat

7 sets of 10 reps

A2. Pullups strict (no kip if you can do it. If not strict until you must kip to get 10.)

7 sets of 10 reps

(3 min rest bw efforts.)

(Notes: squats should be tough in the start and brutal to impossible to get 10 on the last couple of sets.)

Then:

5 sets of 15 Knees to elbows (fast) 1 min rest bw

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Ronnie Teasdale enduring the pain of the erg on his way to a second place finish. Ronnie could be seen eating raw bell peppers and avocados as if they were apples after his workouts. Maybe he is on to something.

Dunks are done. Results for in. Now its time to get down to business. You will need to email us the results of your body fat dunk as well as make sure you have taken your before photo. Girls if you took it with your nice lulu black pants on. Take it again with at minimum shorts but preferably a bikini. Check out this as an example.

This will be the first official weekend of eating how you were meant to eat. Check out the recipe blogs that can be found under our nutrition link.

Check out this book NeanderThin that I have been reading at bedside the last couple of nights. Its really good.

WOD

3 Rounds of:

25 SDHP (95/65)

20 Pullups

400 m run(row if rain)

(Notes: This is meant to be a blistering fast wod! Think Helen. 9 min great , 12 slow.)

Rest 5 min.

10 Rounds of:

:30 sec on :30 sec off

-Double Unders (keep score)

Post both wods to the whiteboard

ex. 9:14/344

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Andrew Garcia out of CrossFit NLP taking it to another level.

This weekend many of the OCC girls are going up to the fitness expo in LA. If your interested in going contact Punky at her blog here.

Ok Paleo Challenge 2 is in effect. This challenge will only be for 45 days as opposed to 60. What does that mean? It means we expect you to be very strict with this one guys. 6 weeks is very short. Your sweet tooth needs to be put on hold. Your weekly loaf of bread needs to be shuttered. Having withdrawals? Thats ok. What that means is you are addicted to processed carbs and sugar, which is a problem especially if your goal is to get really fit and lean. Meat, fish, veggies, fruit, nuts, seeds, avocados, olive oil, water. I dont think it can get more basic than this. Stay on the perimeter of the grocery store. If paleolithic man would not have been able to access it than dont put it in your mouth. In case you still have questions on what to eat. Go to the nutrition link on our blog or click here.

Reminder the Dunk Tank is here today from 4:30-7:30pm. Please bring your bathing suit and towel if your getting dunked. Each person takes about 10-15 min. You can work out first or get dunked first. Up to you. You will need to bring your check book and pay the vendor Fitness Wave directly.

As many of you know we have some recent additions to our training staff. Aly Willier will be working with Punky to head up the womens division. Punky has been working very closely with Ben for the past few months as well as with the Burgener’s down at Mikes Gym in San Diego. Through dedication and hard work she has really stepped up her game and knowledge. We look forward to her completing her apprenticeship and becoming a full time coach very soon.

Today is Chips B-day and we will honor him the only way we know how…with a ridiculously tough wod using things that hes terrible at. =) Blame Ben for this one.

WOD

“Chipper”

20 min AMRAP of:

-6 Thrusters (115,75)

-9 Knees to Elbows

-12 Ring Dips

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Josh Snider from CF Inferno in another world on his way to 7th place in a fierce mens RX field.

Sometimes I hate the pain of CrossFit. Other days I love it. But always when I get home at night and am in my shower I cant wait to get back to it again, knowing that I can do it faster or move more weight. I might not be the best or the strongest or the fastest, but that doesnt matter as I am really only competing against myself in this sport. Whats most important to me is: I am better than yesterday.

Alot of people have put up some big PRs over the last two days. Congrats to our new member Josh who just shattered the previous Total record in the gym. Josh put up a 405# back squat(record), 205# press(record), and a 505# deadlift (tie record). His CF Total is 1115! Awesome work. I know Punky also put up like 650 I think which beat many of the guys.

Change gears with the WOD today and a few more benchmarks before we start on a new 5 week cycle on Monday. Starting on Feb. 13th we are going to have our first of 4 comps that we will be holding here at OCC. There will be a new comp every six weeks. You will accumulate points and an overall mens and womens winner will be awarded at the end of the four comps. Scoring will be very similar to the ThrowDown, although the scope is only local and conducted in our box. Comp is open to all affiliates in the OC who want to come out and compete that day.  More details on this to come.

WOD

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

(Notes: Starting at rollup door lunge down to fence. Do standing broad jumps back to rollup door, turn around and jump back to fence. Then run to stoplight and back. Repeat for total of three rounds)

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