February « 2010 « Orange Coast CrossFit | Forging World Class Fitness

Archive for February, 2010

Monday, Mar. 1st

February 28th, 2010

Today is the official 1st birthday of OCC. Construction on the expansion of the box will begin on the 18th and should last about a week. We will throw a party around that time to acknowledge all the blood, sweat and tears that this small warehouse has seen over the past year. Will announce details in the next week. Look forward to being a part of another amazing year here.

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Utah Day one recap

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WOD

7 Rounds for time of:

4 HSPU

5 squat clean - 135#/85# Unbroken

6 chest to bar pullups Unbroken

7 KBS - 2pd/1.5 Unbroken

(2 pood is the red kb and 1.5 is the yellow. If you break you must stop rest accordingly and start that movement over again.)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Justin Flynn, Newport Beach, OC CrossFit, Orange County CrossFit, personal trainer
Posted in Main Posts | 17 Comments »

Friday, Feb. 26th

February 25th, 2010

Saturday WOD times are revised due to the RX-Star Chic workshop. There will be two workouts on saturday. One at 8am and the other at 3pm.

WOD

For this wod you need to know what your best 500m row time is. If you dont and you should if you have been here for more than a few months. But if not here is what to do. During the warmup pull for :30 as fast as you can. Make note of what the split is for 500m. Take that time and add about 3 seconds. Thats a good estimate for what your 500m pr would be. Now take that number and use it for the wod today. DO NOT DEVIATE FROM YOUR SPLIT!! Pulling at the proper split THE ENTIRE TIME will make this wod BRUTAL. Any lower and you are cheating yourself.

3 sets:
12 thrusters - 115#/65
Row 90 sec @ +20 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 Power Clean-155#/85
Row 60 sec @ +15 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 c-b pullups(guys)
Row 30 sec @ + 10 sec of your best 500 m sprint
rest 2 min

rest 5 min b/t sets including the 2 min after last set
as an example, if your best 500 m row sprint is 1:30….you row a 1:50 avg for 1st set, 1:45 avg for second set and 1:40 avg for 3rd set

(Post your times for the splits to the board.)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, Orange County CrossFit, personal trainer
Posted in Main Posts | 6 Comments »

Thurs, February 25th

February 24th, 2010

King Kong: Bigs finishing a 200# Bear Complex.

Queen Kong: Olga with a 85# Bear.

WOD

Rest Day or makeup one from earlier this week.

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer
Posted in Main Posts | No Comments »

Wed, February 24

February 23rd, 2010

This guy busts his butt every time he steps in the gym. Been with us since June and is without a doubt one of the most consistent athletes at OCC.

Who thinks Chip and Don should sign up for the Masters competition for THE CrossFit Games!!? Age limit is 50 and they only have to qualify via the regional to get to the main event up in Aromas, CA.

The Master’s qualifiers are worldwide. Folks will compete at their closest Regional, but they are competing against all other Masters all over the world for the Aromas spots. There are no fixed spots allocated to each Regional, and it’s possible that some Regionals won’t send any Master’s athletes to Aromas. The workouts and scoring will be announced in April, and each Regional will have exactly the same workouts.The top scoring 15 men and 15 women from all around the world will come to Aromas in July to compete for Master’s Champion.

Come on guys I think you both have a great shot at making it! What does the rest of the box think?

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Demo of the Bear

WOD 2 Midwest Sectional

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WOD

“Bear Complex”

5 sets of the sequence = 1 round. Complete 5 Rounds.

Power Clean

Front Squat

Jerk

Back Squat

Jerk

(Complete 5 sets of this complex to complete 1 full round. Increase the weight after each round. Goal is to complete the complex with the most weight possible. Rest 3 minutes b/w rounds. The weight CANNOT rest on the floor during the complex. You must complete all 5 sets in order to drop the barbell. Jerk can be split or push. Make note we are doing 5 sets not 7 as in the video.)

10 minute rest

Then

AMRAP in 3 minutes KB swings. (53#/35)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer
Posted in Main Posts | 3 Comments »

Tues. February 23

February 22nd, 2010

Bret looking super lean lately and nailing Diane Rxd. Nothing like being lean in a sport like CrossFit.

Speaking of being lean, the paleo redunk will be done on March 18th from 4-7pm. Please put it on your calendars. Lets see who has gained the most muscle and lost the most fat. 17 days left…

Announcement for NLP competing athletes:

Hey everyone,

This is an announcement regarding the workouts for the Next Level Invitational. We want this event to be very competitive and will release information about the workouts periodically. There will be double unders in every division. In the male advanced division there will be bar muscle ups. Female advanced, male intermediate and male masters there will be chest 2 bar pullups and for female intermediate and female masters there will be kipping pullups.

We decided to release this information to limit possible problems regarding hitting the workouts to standard and to help prepare the competitors thoroughly.

As we near competition day, more announcements regarding specifics will come.

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Isolation training

Aussies could be contenders

Getting the muscle up

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WOD

In memory of:

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

“Tyler”

5 Rounds of:

7 Muscle ups

21 Sumo Deadlift High Pulls

(Sub muscle ups by going from the knees and jumping the dip out. If you sub you must x2)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer
Posted in Main Posts | 6 Comments »

Good times

February 21st, 2010

Typical day at Orange Coast CrossFit. =)

For those of you that are signed up for the upcoming NLP Invitational please go here. And if your not…DO IT NOW!

Just 18 days left of the Paleo Challenge…

“Success is where preparation and opportunity meet. Failure is where they meet, but can’t stand each other.”

WOD

Thruster

3-3-3

(rest 2 minutes b/w efforts)

Rest 5 minutes

3 rounds for time;
10 R arm db power snatch - 40#(20 women)
20 R arm overhead lunges - 40#
10 L arm db power snatch - 40#
20 L arm overhead lunges - 40#

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer
Posted in Main Posts | 4 Comments »

Friday, February 19th

February 18th, 2010

Piper rocking a sweet looking kipping pullup.

24 athletes from OCC will represent us in the Invitational. Yeah!! We will show up at that comp in full force. I promise I will have each and every one of you in peaking and in top shape by April 10th.

These past two weeks has seen a bunch of benchmarks. We will do a few more so that you guys can see where your at. Then we will change direction with focus on the comp in 7 weeks.

New photos from the OC ThrowDown check em out here.

This Saturday the schedule will be changed. The new class times will be. 8 and 9am. Please make note.

WOD

And the benchmarks contine…

“Nancy”

5 rounds of:

-400m run

-15x OH Squat (95/65)

Posted in Main Posts | 9 Comments »

USA girls dominate womens downhill

February 17th, 2010

Lindsey Vonn and Julia Mancuso take Gold and Silver in womens downhill.

Congrats to Kat Slowinski of CrossFit Roselle for finishing 1st place at the Midwestern Sectionals!! Kat has trained with us a few times over the past couple of months and she is gnarly. She stops in and gets in a workout with us when she is out here on business. Awesome job Kat!

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Womens Midwestern Sectional Final Round

How will you choose to respond to the challenge before you?

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Want to say congrats to Olga and Kos for being top dawgs at Cindy on Tuesday. Olga banged out 17.5 rounds and Kos posted 25.5 rounds. Solid.

Some mean times put up in Elizabeth yesterday as well. Lots of credit to Jen G. and Mackenzie for tackling it Rx. Want to make note of all the girls that stepped up and used more weight than they were used too. Now its 75#. In two months it will be 85#. By summer the bar will be 95# rx for all the girls in Elizabeth. Patience is a virtue.

WOD

Rest day for mon, tues, wed crew. Make up day if you missed either day this week.

Posted in Main Posts | 8 Comments »

Wed, February 17th

February 16th, 2010

Jake Howard of CrossFit Valley Park in Illinois, FOCUSED. Photo courtesy of CFHQ

Some great ideas yesterday for slogans. Keep em coming. I will make my decision by Friday and the shirts/hoodies will be available next week.

21 athletes signed up for the NLP Invitational on April 10th. Awesome turnout guys. Next week lets have a meeting and we will talk about preparation and address individual weaknesses and the route to attack them.

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Midwestern Sectional WOD#3

San Diego/Arizona Sectional Preview

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WOD

“Elizabeth”

21,15,9 reps of:

Clean (135#/95)

Ring Dips

(Clean is classic full squat variety. You can also power clean if your so inclined and come down into a full squat)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer
Posted in Main Posts | 9 Comments »

Tues, February 16th

February 16th, 2010

5:46 2k row. These guys are incredible specimens.

The new tshirts and hoodies are good to go. Just need a good slogan for the back.

What’s Your “Tag Line”?

You’ve heard them before:
It might be your mantra; Live Strong
It might be your code; Just Do It
It might be your goal; Be All That You Can Be

Some of my favorites -
I am the GREATEST (Muhammad Ali)
Get Comfortable with the Uncomfortable (OPT)
Winning Isn’t Everything, it’s the Only Thing (Vince Lombardi)
Keep it Sassy (Sage B)

What goes through your head when you are working out…chasing that PR…struggling for a breath?

Post to comments, and keep it clean. -Jill B.

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Good enough

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WOD

Deadlift

3-3-3-3-3

(no bouncing the deads. full stop at the bottom. Rest 2-3 min b/w sets)

Then

In 10 minutes guys(12 minutes girls)

Row 2k

then max double unders in the remaining time.

(example. I row a 6:30 with the remaining 3 and a half minutes I perform as many double unders as I can.)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County
Posted in Main Posts | 36 Comments »

- Sat 3/20/2010: RX Star Chic Workshop #3

I’ll never forget one of my first days at Orange Coast CrossFit. I was just barely jogging around the block, exhausted from the squats and kettlebell swings I had just endured. Another member had already completed the workout of the day, but he got up from his pile of sweat on the floor to run [...]