Friday, July 30th


Monday’s whiteboard results. Our boards have seen some incredible and gutsy performances over the past couple years. Everyone that comes in to our facility just stares at that thing. Either they know EXACTLY what it means, or they havent got a clue.

“When you are born, you are set forth to die. The fact that you live or don’t live between these two dates depends solely upon your own will, opportunities and desires. The weight exerciser, of course, indicates that he chooses to live.” Joseph Curtis Hise


A. Take 10 minutes and build up to a heavy push jerk double.

B. Row 1k

then 5 rounds of:

10x Push jerk (from ground 135/95)

10x Pullups


Part 1:

4 Rounds of:

20x Walking barbell lunge (135#, 95#)

15x Pullups

Rest 4+ hours

Part 2:

5 Rounds of:

Hang Power Clean Amrap in :20 (135/85)

Resisted Run 50m

Rest 2:00 bw efforts

(post total time and reps completed to  board)

Alcohol, fat loss, and muscle growth

Evening crew getting after it.

The Truth about Alcohol, fat loss and muscle growth.

* Moderate alcohol consumption is assocoiated with an abundance of health benefits. The long-term effect on insulin sensitivity and body weight (via insulin or decreased appetite) may be of particular interest to us.

* The thermic effect of alcohol is high and the real caloric value is not 7.1 kcal: it’s ~5.6 kcal. However, it’s still easy to overconsume calories by drinking. Calorie for calorie, the short-term effect of alcohol on satiety is low. Adding to this, intoxication may also encourage overeating by disinhibition of dietary restraint.

* The negative effects of alcohol on testosterone and recovery has been grossly exaggerated by the fitness mainstream. Excluding very high acute alcohol consumption, or prolonged and daily consumption, the effect is non-significant and unlikely to affect muscle gains or training adaptations negatively.

* The effect of alcohol on muscle protein synthesis is unknown in normal human subjects. It is not unlikely to assume that a negative effect exists, but it is very unlikely that it is of such a profound magnitude that some people would have you believe.

* Alcohol is converted to acetate by the liver. The oxidation of acetate takes precedence over other nutrients and is oxidized to carbon dioxide and water. However, despite being a potent inhibitor of lipolysis, alcohol/acetate alonecannot cause fat gain by itself. It’s all the junk people eat in conjunction with alcohol intake that causes fat gain.

Read the rest of this article here.

Just 2 spots left for the Olympic Lifting seminar, Saturday August 7th. Dont miss the chance to spend a day dialing in your oly skills with one of the best female lifters in CA.  Sign up on MindBody before its sold out.


Rest day or make up a missed one from this week

Tuesday, July 27th

Stacey getting after it. This girl has been working HARD. Awesome commitment and drive. Great person to have in the box.

If you have not yet subscribed to the CrossFit Journal, do so now. It is the best source of fitness and health information anywhere, hands down. Check out a promo here.


A. 5 Rounds for time of:

400m Run

10x Thrusters (135/95)

B1. GHD situps 3×15

No rest

B2.GHD raises 3×15 (face down, groin area on abmat, hands clasped behind head)

Rest as long as it takes partner to complete theirs.


Part 1:

A1. Push Press 3-3-3-3

Rest :30

A2. Strict supinated chins to bar 4×10 (palms facing, pull chest to touch bar, strict no kip)

Rest 2:00

B. 4 Rounds of:

30 wallballs unbroken

20 Kb swings unbroken (blue/green)

(no set rest. but YOU MUST NOT BREAK.)

Rest 5+ hours

Part 2.

7 Rounds of:

7 SDHP (115/75#)

7 Ring Dips

This is CrossFit


A. Deadlift AMRAP in 3:00 (275/185#)

Rest 2:00

B. Ring Dips AMRAP  in 3:00

Rest 2:00

C. Box Jumps AMRAP in 3:00

Rest 2:00

D. Double Unders AMRAP in 3:00

Rest 2:00

E. Burpees AMRAP in 1:30

Post reps separate. ex 38/41/82/220/29


Double on Mon, Double on tues., single on wed., thurs rest, friday double, sat single, sun rest.

A. Build up to a heavy Power Clean single. Then do 3×3 @85% of that.

B. 3 Rounds of

-10 Deadlifts 275/155

-20 CTB Pullups

-30 Pushups

Rest 2:30 bw Rounds

Rest 5+ hours

Part 2: 5 Rounds of:

10 Thrusters (95/65)

30 Double Unders

Rest :90 bw rounds

I persevere

 God didn’t promise days without pain, laughter without sorrow, sun without rain, but He did promise strength for the day, comfort for the tears, and light for the way. Brooke connecting through the iron.

Just three spots left for the Oly lift seminar on August 7th with top USAW competitor Evelyn Hernandez. Recieve 6 hours of Olympic lifting instruction for $50!

Mark Sisson Seminar  is nearly half sold out. Reserve your spot before its too late. There are more non Orange Coast CrossFitters signed up than our athletes. Whats up crew!?

Ron reports: We’re going down to San Onofre this Sunday for another day of surfing and hanging out all day. We’ll have the BBQ and a bunch of surfboards if you want to give it a try. I will go down early and set up as usual. We’ll be down there right at the Point where we have been in years past. How about a beach WOD in the morning?

The line to get in gets started around 9-10am, so get to this one early around then to avoid waiting too long! We’ll have extra boards if you want to learn to surf. Post to comments if you are interested in coming down.

What is fitness…


“Fight Gone Bad”


Part 1:

“Fight Gone Bad”

Rest 4+ hours

Part 2:


Db Thruster (40/20)

Power Snatch (115/75)




Wednesday, July 21st

Our new signage. Get some.

Count down to NLP. Intensity level going up. 2x/day WODs commenced yesterday. Training under JMF and the top coaches of the region at the top box in the region with the best athletes in the region! Get Some Orange Coast CrossFit!!! 

WOW!! 22 out of 75 spots already taken for the Mark Sisson: Primal Blueprint Seminar. Reserve your spot NOW.

There are still five spots left for the Oly seminar on August 7th. Sign up now before it sells out.

Check out this video of the highlights from this years CrossFit Games.


Seven rounds for time of:
205 pound Clean, 3 reps


Part 1:

A. In 7 minutes work up to a heavy single on Power Clean and Jerk. Then do 3×1 @80% of your best single.

B. Group WOD

Part 2:

Hill Sprints, Find a long steep hill, one that you can run up and not reach the top in :60 and complete:

Run 60 sec uphill @ max effort
Rest walk down 3 min total break bw efforts
repeat 5 times

Learn to go PRIMAL


So proud to announce our collaboration with Primal expert Mark Sisson over at Mark, a former world-class endurance athlete (2:18 marathon, 4th place Hawaii Ironman), BA degree in biology (Williams College), former Anti-doping Commissioner of International Triathlon Union and its liaison to the IOC, founder and CEO of Primal Nutrition, Inc., owner/founder of a top-ranked health and fitness blog with 3 million page views per month. Do not miss your chance to have all of your Paleo nutrition questions answered by one of the most popular and outspoken leaders in the Primal community. Included in this seminar will be a copy of The Primal Blueprint book. This seminar is open to all CrossFitters in the So Cal region and WILL SELL OUT.

Sign Up Here


Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

(if you cannot do pistols sub out with 30 air squats)

NLP prep WODs:

Part 1: Group WOD

Rest 5+ hours

Part 2:

Row 250m

12x burpees

Row 250m

12x burpees

x3 rounds w/ 2:00 rest bw

(You can also sub the row with 50 double unders  if you want to do this second part at home.)

I will be posting  doubles for NLP competitors from now on until 5 days before comp time. Obviously these are optional and unless otherwise stated, THEY ARE NOT TO BE DONE IN ONE SESSION. Several have asked for them and I want to give my guys/girls the best possible chance at doing well. I believe in todays CF world, doubles leading up to comp time are a must have not an option. Most of if not all of last weekends Games competitors were utilizing them 3-5 days a week. Along with doubles requires that your sleep and nutrition are absolutely DIALED IN. You have been warned.