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

Tags: Corona Del Mar, Costa Mesa, gym, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County CrossFit, personal trainer, workout
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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)

Tags: Corona Del Mar, Costa Mesa, gym, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County CrossFit, personal trainer, workout
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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.

Tags: Corona Del Mar, Costa Mesa, gym, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County CrossFit, personal trainer, workout
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Huge meals for fat loss and conditioning.

The leangains approach.

WOD

Rest day or make up one from earlier in the week

Tags: Corona Del Mar, Costa Mesa, gym, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County CrossFit, personal trainer, workout
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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.

Tags: Corona Del Mar, Costa Mesa, gym, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County CrossFit, personal trainer, workout
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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

Tags: Corona Del Mar, Costa Mesa, gym, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County CrossFit, personal trainer, workout
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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

Tags: Corona Del Mar, Costa Mesa, gym, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County CrossFit, personal trainer, workout
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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)

Tags: Corona Del Mar, Costa Mesa, gym, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County CrossFit, personal trainer, workout
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