Bret pulling big with a little help from his friends.

WoD

A. Bench 5-5-5

B. Complete as many rounds as possible in 20 minutes of:
10 HSPU
10 Ring dips
10 Knees to elbows

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Save the date…’Cause the One, the Only, OC ThrowDown is back! It will all be happening again January 15-16th 2011.

WoD
A. Hang Squat Clean 3-3-3-1-1

B. “Karen”

150 Wall Balls for time

No matter what you do there will be critics. F#ck em. Be great.

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Here’s an early quote I remember from CrossFit GodFather Greg Glassman regarding the difference between anaerobic vs. aerobic activity.

“What’s the drawback of anaerobic efforts?
Discomfort.
I know tons of guys who think that spending all day jogging on west cliff is fun. I don’t know anyone who thinks a 1000 meter effort on a rower is fun.

We know that a good anaerobic athlete can put his hands in his pockets and walk up to a five gallon plastic bucket full of water and stick his head in and drown himself, and not pull out. That’s the kind of willpower that’s required to endure anaerobic efforts.

We don’t want to advertise that aspect of our program much. It doesn’t draw people through the door (Secretly we suspect it does). But it’s true. If you can give me good 1000 meter efforts on the rower, good 800 meter efforts on the track, if you can thoroughly exhaust these anaerobic pathways with a smile on your face, then you are the real deal.

To the extent that you can engage in this and not give up, you will also become supremely fit. Because you are working out in the high power range where the intensity is great, and that focus is where all the results come.”

Ever notice that the members who have been here the longest are usually always on their backs after the WoDs, while our newbies sometimes look like they have hardly broken a sweat? Its not because the newbs are putting out less, it simply means that they are not yet able to push the intensity necessary to produce that anareboic deficit.  Usually it is a result one or a combination of the following: a. not using sufficent enough weight to create a high intensity, b. not moving fast enough to create high intensity, c. putting on the breaks long before true intensity is being developed due to discomfort.  Intensity is relative to the individual as is one’s pain threshold.  Come here and give it you all… whatever that “all” may be!

WoD

A. Press 5-5-5

B.”Nicole”

Score total number of pull-ups completed in 20 minutes.

Rules: Start with a 400m run.  Perform max rep pull-ups until you no longer can stay on the bar and touch the ground.  Chin should clear the bar and there should be full range of motion.  Touching the ground terminates the round and you must run 400m.  This is the “penalty”. Re-gripping is allowed provided you do not touch the ground.  Goal is to perform the highest amount of pull-ups you can in 20 minutes.

For scaling you can perform this with a band and the round terminates when the chin does not clear the bar.  If you are not able to perform banded pull-ups use continuous jumping pull-ups with chin over bar or continuous ring rows with no rest between reps.

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Brotherhood is alive at OCC. Family, Friendship, and Dedication.

A close friend of mine recently drew my attention to an online review of Orange Coast CrossFit that is less than flattering.  It appears this person; “John” (although I have not lost a member named John) posted this review on a few review sites.  Here is what “John” had to say.

I am posting this on our blog because I know that our members, who are like a big family to me, know that this review is just not true. I would normally shrug something like this off, but unfortunately people looking for a kick ass gym will read that review and take it seriously. Prior to this review we had 15 solid 5 star reviews from real members and athletes here. Please post your comments and if you have a second leave us a quick review on Google which you can find here.

WoD

A. Deadlift 3×3

B. 21,15,9

Deadlift (225#, 135)

OH Squat (135#/95)

“If you don’t go after what you want, you’ll never have it. If you don’t ask, the answer is always no. If you don’t step forward, you’re always in the same place.”

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Beauty and the Orange Coast CrossFit Beasts!! Kiki telling the OCC studs what next challenge is in store for them.

More squats and pullups? Just a heads up about Thursday’s programming. I plan the OCC wods out on a 3 on 1 off, 2 on 1 off split which works nicely as mon-wed, thurs off, fri-sat, sun off. When we had a scheduled rest day on Thursday, it became a bit of a cluster with all different folks doing different workouts from the previous days. Also many folks avoided Thursday’s because it did not have that organized group vibe and energy which makes our box so awesome. So I decided to program a new wod for Thursday’s. This is tough however because it means that if you workout on Thursday you potentially might be hitting similar energy pathways/bodypart splits the next day. All in all this is not a big deal and I will do my best to make Thursday’s enjoyable, challenging, and different from the rest of the week.

Saturday, November 6th CrossFit NLP  will be hosting an inter-gym competition between us and them held down at their box in Lake Forest. I believe it is scheduled for 10am. Post to comments if you are interested in getting in on the action so we can get a head count. All OCC athletes are welcome to attend.

Are you a puller or a pusher?

Pullers: athletes who are significantly stronger at pulling movements (deadlifts, pull-ups, rowing, etc…) than they are at pushing movements.

Pushers: athletes who are significantly stronger at pushing movements (presses, push-ups, dips, etc…) than they are at pulling movements.

Well Balanced Bad Asses: athletes who are equally strong at pushing movements as they are with pulling movements.

Are you a Puller, Pusher, or Well Balanced Bad Ass?

WoD

A. Back Squat: build to a heavy single in 10:00 and do it once more.

B. Perform as many wallballs as you can in row. (no breaks, no pauses whatsoever)

Rest :30

Perform as many chest to bar pullups as you can in a row (first 2 rounds), chin over (last 3 rounds)

Rest 3:00

x5 rounds (add up total scores for chins and wallballs.)

Score is written like: JMF 350#, 287/92

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“One measure of leadership is the caliber of people who choose to follow you.” – Dennis A. Peer

I read this quote and was reminded how grateful I am to have members like you who trust in this program and in us as your coaches.  Yesterdays WoD had 3 minute breaks in between and it gave us the opportunity to visit.  I was able to catch up with many of you and find out what’s new in your life.  You all have such awesome personalities; it makes my job a true pleasure!  The caliber of members here at Orange Coast CrossFit is hard to beat!!  What you all bring to the table is an amazing combination of hard work, humor, friendship, and dedication.  Thank you for trusting us to lead you to our shared goal of elite fitness.  We are proud to have each and everyone of you as a member here and are looking forward to more great moments with you!

WoD

A. “DT”

Five rounds for time of:
Deadlift, 12 reps (155/105)
Hang power clean, 9 reps (155/105)
Push jerk, 6 reps (155/105)

B. ”Rhiannon”

AMRAP double unders in 10 minutes.

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