WoD
10 Rounds of
Deadlift 15x (135/95)
Pushup 15x
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Archive for September, 2010
Monday, October 1st
September 30th, 2010Thursday, September 30th
September 29th, 2010
Chip and Ron, two of the eight original members that moved over with me from the NAC when I first got established up here in Orange County. Two of the nicest guys you will ever meet and we are lucky to have them at our box. Click here to see Chip’s before and after CrossFit, and here to see Ron’s photo.
We’ll be holding a series of “Back to Basics” classes in October which will be free to our current members. This will include a PULL UP WORKSHOP. We recognize that many of you are so close and we want to give you that extra attention needed to get you off the band as soon as possible! We’ll also break down some of the basic movements we use here in the box (Presses, Jerks, Cleans) If you’re a pro, come on in and fine tune your technique… if you’re a newbie, here’s your opportunity to get a detailed refresher! More details to follow.
WoD
Rest day or make up one from earlier in the week.
100 WoD CLUB
September 28th, 2010
New 100 WoD t shirts are in. If you believe you have done 100 workouts with us, email us and you get one of these bad boys to wear with pride.
WoD
“Ardvark”
3 Rounds of:
800 m Run
50 Ground to Overhead (95#/65)
30 Burpees
Tuesday, September 28th
September 27th, 2010
Matt Banwart on his way to 2nd place on Saturdays Fight Gone Bad challenge.
WoD
A. Back Squat 5-5-5
Rest 3:00 bw sets (warm up well. Make sure all sets are heavy as their is only 3 sets)
B. Pullups Chest to Bar 3x amrap
Rest 3:00 bw sets (Do three sets of amrap c-b pullups. Rest exactly 3:00 bw sets. Score is total # of cb pullups done)
C. Three sets for max reps of:
1:00 jump and switch lunges
1:00 wallball
Rest 1:00 bw sets
Fight Gone Bad sucess!
September 26th, 2010
Fight Gone Bad 5 was a huge success and lots of fun had by all. CrossFit Next Level Performance came up and joined us for one hell of a workout. Click here for the photos.
Top Females
1. Janece Katona/NLP 312
2. Rainee Kosmoski/OCC 265
3. Leann Lederer/NLP 249
Top Males
1. Justin Flynn/OCC 422
2. Matt Banwart/OCC 362
3. Kris Ulibarri/NLP 354
We will be having a friendly competition 1x a month with other CrossFit boxes in the OC with a BBQ and beer after. Its a great way to meet other crossfitters and make new friends. Stay tuned for the next one.
Patricia Leighton from Stronger Faster Healthier will be in from 4:30-7 pm TODAY, to talk about their excellent fish oil and whey protein. She will have samples to give out and you will be able to purchase their products here at the box starting in October. I have tried MANY whey supps out there and can say that this is one of the best. Feel free to bring in your current supplements and she can compare them for you.
WoD
A. Thruster 3×3
B. 21,15,9
Hang Power Snatch (95/55)
Handstand Pushups
Friday, September 24th
September 24th, 2010
Please note the normal workout times have changed this Saturday The Workout will start at 10am sharp. There will be no 9am class. Please plan on arriving no later than 9:30 to warmup and be ready to go at 10.
WoD
If you are doing Fight Gone Bad tomorrow my advice would be to take today off or go easy. For everyone else go nuts.
Find your Clean&Jerk 1 rep max of the day. Then 3 x 1 (85 % of 1 rep max)
In one minute, Deadlift 3 x 75% (1 rep max) and do max DB push press (40#/20) in remaining of 1 min.
Rest 1 min. Repeat total 10 times.
Score is total Db push press
Decide what you want
September 22nd, 2010
Darcy and Ben Flint rocking the box jumps. Couples that CrossFit together…stay together! If your significant other is not already crossfitting with us invite them in. We have a number of happy and fit couples that train with us here at Orange Coast and report they are much stronger for it.
Are you mentally ready when you come to train? Can you compete with this focus, and determination? Do you have your game face?
The first step to getting the things you want out of life is this: Decide what you want.
-Ben Stein
WoD
Rest Day or make up
I’m not afraid to die on a treadmill
September 22nd, 2010
WATCH THIS VIDEO with Will Smith. I have come back to this video many times. Its worth watching the whole thing. Have posted sometime before, but its worth another look. So many good words to live by in this. Two of my favorite… “I have never really viewed myself as particularly talented, where I excel is ridiculous, sickening work ethic…when the other guys sleeping I’m working, when the other guys eating, I’m working…there’s just no easy way around it…”
“The only thing that I see distinctly different about me’… is Im not afraid to die on a treadmill. You might have more talent than me…you might be smarter than me…but if we get on a treadmill together…theres two things…your getting off first…or Im gonna die…its really that simple.”
This Saturday who will stand with us and compete against CrossFit NLP at the Fight Gone Bad workout? We need warriors of all skill levels to represent us and fly the OCC flag proudly. Dont be afraid to fail…there is nothing to lose. Public competition has a way of pushing you to a level you never knew you had in you. Join us!!
New photos up in the gallery
WoD
Do the following for a total of 5 rounds:
A1. Overhead Squat 7x (increase load for each round. these must be unbroken.)
Rest :10
A2. Pullups 15x
Rest :10
A3. KB swing 25x (Blue/green)
Rest 3:00 after each round
Post total time to whiteboard minus the rest time as well as best squat, and if you did Rx or not.
How CrossFit saved my life
September 20th, 2010
Life and Death: How CrossFit Saved my Life
By: Matt Banwart
Hopefully you will never be in a position where life and death will depend on your fitness. But if you are at least you are ready. My fitness saved my life. On October 29, 2009 at 2am I passed out in my room. My roommates found me and called 911. Once in the ER I went through a half dozen tests to see what my problem was. After a blood test my ER doctor entered the room as said I had a hemoglobin count of 5. A typical hemoglobin count is between 15 to 17. This explained why my nurse could barely get enough blood for a sample.
I had lost roughly two thirds of my blood without even knowing it. My ER doctor said I was lucky to not have gone into cardiac arrest or had a stroke from the amount of blood loss. He then asked me how I was even able to walk with such low blood levels. He commented that I must be in exceptional physical condition. My body was able to take the amount of stress because of my fitness level. My heart did not fail because it was accustomed to being under constant duress.
My doctor said my fitness level saved my life. Thanks to CrossFit my body was ready to handle such a stress of having just a few pints of blood running through my veins. While in the hospital I went through 15 units of blood in four separate transfusions. I was released with a blood count of 8 which is the blood count average of when most people pass out.
At a blood count of 8 I was still able to CrossFit, but not very well… (a 400m Run felt like a marathon) I was not cleared to workout until February 2010. This gave me one month to get ready for the CrossFit Games SoCal Sectionals. By March my blood count was up to around 11 to 12. Still a few counts under my normal but good enough. I am proud to say that I finished every WOD as Rx before the cut off time. My legs were jello for the next week. The next time you hit up a WOD remember that the effort you put forth will benefit you in the long run. It may not make the difference between life or death but if it does… you will be ready. Enjoy the WOD.
WOD
“FIGHT GONE BAD PRIORITY STYLE”
3 Rounds for time with 1 Minute of rest between rounds of:
20 WallBall (20#/14#)
20 Sumo Deadlift High Pull (75#/55#)
20 Box Jump (20″)
20 Push Press (75#/55#)
20 Row (Cal)
- Continuous running clock with 1 minute rest between rounds.
- Score time per interval while ensuring you subtract the 1 minute of rest per round from total time (-2 minutes).
Monday, September 20th
September 19th, 2010
Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved. - Helen Keller.
WOD
A1. Squat Clean 2-2-2-2-2-2-2
No rest
A2. Ring Dips Amrap x7
Rest 3:00
(Novice do 3 squat cleans from the hang, and rest only 2:00)
