Archive for August, 2010

Welcome to the Team Matt

August 31st, 2010

Want to welcome our newest coach to the Orange Coast CrossFit team, Matt Banwart. Matt, who recently finished 7th out of 65 in the NLP contest,  has been a CrossFit athlete since January of 2008. He currently attends BiolaUniversity.  After growing tired of the monotonous traditional style of working out he began looking for a better program. Matt stumbled upon CrossFit.com and dabbled at the workouts during the summer and fall of 2007. Once he committed full time to CrossFit as his strength and conditioningprogram his performance and athletic ability exceeded his expectations. Matt holds a CrossFit Level 1 certification and a CrossFit Kids Certification. Check out Matt’s own training log to get a sense of his commitment to CrossFit.

WOD

3 Rounds of:

15 Deadlifts (225/135)

20 Pullups

400 m run

Rest 5 min.

10 Rounds of:

:30 sec on :30 sec off

-Double Unders (keep score)

Post both wods to the whiteboard

Why we are different

August 31st, 2010

Josh feeling the pain after Saturdays workout of the day.

Never got a chance to do a write up of the Primal Blueprint seminar. So our friend Rett Larson of Performance Corps did it for us. Check it out here.

September 25th is Fight Gone Bad, we are putting a team together and going over to our friends at CrossFit Costa Mesa. We are only allowed 12 athletes so if you are interested in being a part of this please post to comments and reserve your spot.

Are we a crazy for putting ourselves through these intense workouts day after day? One CrossFitter explains WHY WE ARE DIFFERENT.

WOD

A. Take 12 minutes and work up to a max split jerk taken from the rack.

B. 21,18,15,12,9,6,3

Push Jerk (75#, 55#)

Sumo Deadlift High Pull



Monday, August 30th

August 30th, 2010

Congrats to Josh Havelka for rowing a 6:39 2k and having the best mens time of the day.

Those foam rollers in the corner are not just decoration. Learn how to get the full use out of them both pre and post workout in this article.

No Sign Ups required today… just come in and get it done. After 12 am tonight you will be able to sign up for next months classes.

Check out the new photos on our gallery right here.

WOD

400 m walking lunge

then get to 50 pullups as fast as possible.

WE ARE INTENSITY

August 28th, 2010

ORANGE COAST CROSSFIT LOVES TO GET INTENSE. IF YOU DONT WANT TO BE PUSHED TO YOUR ABSOLUTE BREAKING POINT, WE ARE NOT THE BOX FOR YOU. WE ARE NOT THE PLACE FOR THE TIMID. BRING IT EVERY TIME IN HERE OR DONT BOTHER COMING. IF YOU WANNA HALF ASS IT THERE ARE PLENTY OF OTHER GYMS. OUR TRIBE OF ATHLETES ARE COMMITTED, AND TO JOIN THEM YOU MUST BE WILLING TO DO THINGS AND ENDURE PAIN/DISCOMFORT THAT YOU HAVE NEVER FELT BEFORE. YOU HAVE BEEN WARNED.

Saturdays WOD

AMRAP in 20 minutes

4 Handstand Push Ups

8 Kb swings (2 pood)

12 Snatch (95/65#)

Top Male Times

1. JMF 10 +22 RX

2. Matt Banwart 10+19 RX (New Orange Coast CrossFit Coach)

3. Rich 5+5 RX

4. Ryan Flanagan 5+3 RX

Top Females

1. Piper 10 (55#,mod hspu)

2. Pinky 9+21 (55#, mod hspu)

Friday, August 27th

August 27th, 2010

Pinks showing great form on the Glute Ham Raises.

I am committed to seeing every athlete in my gym succeed and progress. I put alot of time into the thought and design of your workouts. Trying to make you all balanced and well rounded. We have also provided seminars with experts in their fields to educate us. If you feel that you are not progressing at the rate of your peers or as much as you feel you should be, email me. I would love to sit down with you and look at your results, perceptions, and formulate a game plan to get you on the track you need to be.

WOD

A. As many sets of 5 unbroken front squats as possible in 10 minutes. (Men 155, women 95) (Must clean weight from the ground for start of each set, and must put weight back down on floor after completing 5 reps)

B. :30 Second AMRAP Push Press dumbell :60 rest x5 rounds (men 40, women 20)

C. 5 Rounds of: 6 Ring Dips, 12 Burpees

Rest exactly 1 minute bw A. B. and C.

Thursday, August 26th

August 26th, 2010

Huge meals for fat loss and conditioning.

The leangains approach.

WOD

Rest day or make up one from earlier in the week

Row, row, row, situp

August 25th, 2010

WOD

In 12 minutes (men), 13 minutes (women) row a 2k and then with the remaining time, perform as many GHD situps as possible. This workout is scored in two parts. The row time and second the total situps performed.

ROWING 101

August 24th, 2010

Tuesday, September 7th Orange Coast CrossFit will be hosting ROWING 101 hosted by top Division I NCAA rower AJ Brooks of Univ. of Washington. This workshop will focus on the proper mechanics and methodology behind great rowing. Make your rowing stroke more efficient and powerful through the use of good and sound technique. ROWING 101 will be open to all CrossFitters in Orange County but attendance will be limited to first 20 signups.  Sign up today to secure your spot.

New photos up on Flickr. Check em out here.

WOD

A. Take 60% of your best deadlift and go nuts for 3:00. How many reps can you get?

B. In 3 minutes complete amrap of:

Pullups 5x

Double Unders 20x

Rest 2:00 bw rounds

x5 rounds



Back at it

August 23rd, 2010

Spent the last five days with my family in Durango, Colorado. Got some workouts in with the local CrossFit there and while everyone was super friendly, i got my ass handed to me by the elevation. 7,000 ft, power cleans, kb swings, and push jerks make for a very nasty combo for a city boy. I have to hand it to all of our guys and girls who travel alot for work. Maintaing a healthy paleo diet and finding time to train are very tough. Lots of imagination and a bit of sacrifice has to be made to keep up the fitness on the road. While I had a great time, it is very good to be back home. Got some good things coming up for OCC. More on that soon…

WOD

“COE”

10 Rounds of :

10 Thrusters (95/65)

10 Ring Push Ups

Friday, August 20th

August 20th, 2010

WOD

A1. Back Squat 3-3-3-3

A2. Pullups 1-1-1-1

B. 3 Rounds of:

Max burpees in :45, rest :15 immediately followed by max kipping pullups.

Rest 3:00, bw rounds (score is total of burpees and pullups)