Kos representing Orange Coast CrossFit by taking 3rd at a local comp this weekend. Lets let him hear it in the comments.

It is the last day of January…how are those New Year’s Resolutions coming along??  Hopefully they are not already collecting dust in the bottom of some dark drawer!  If so, take them out, dust them off, and get right back at ‘em.  Everyday is a new day to commit and conquer.  Monday is an especially important day to be committed to your fitness goals because it sets the precedence for the rest of your week.  Do everything you can to get to Orange Coast CrossFit EVERY Monday!

Today’s workout includes pull-ups.  For those of you who are new, by now you have realized that there are several ways to do pull-ups…strict, jumping, bands, kipping (including butterfly).  The most common pull-up you find in CrossFit is with the Kip.  It is a much more efficient way to perform higher repetitions and will allow you to perform them with speed.  The kipping pullup is an advanced pullup that not only calls into action multiple muscle groups, from head to toe, but also requires heavy cardiovascular work. Even though the kipping pullup looks similar to what some outside of CF call a “cheating” pullup, it is a precise movement taken from gymnastics and as you know, requires some learning.

Both strict and kipping pull-ups are used in CrossFit and each have their place within our box.  I have seen several people work hard for their kip and are now repping them out.  If you are new, stay dedicated and you too will have all of the skills CrossFit has to offer!

Annoucements~

Congrats to Kos for taking home 3rd place at a local CrossFit competition this past weekend!  Kos, Kenny, and Matt B will be heading to Texas February 26th and 27th to compete in a CrossFit comp…yeeeehaaawww.

WoD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run

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On February 19th Orange Coast CrossFit and CrossFit South County will conduct a Box Battle at a yet to be determined OUTDOOR location. (Parks and beaches are options. Post to comments if you have a great idea.) The competition will have a tough as nails workout but in a friendly atmosphere and will be a great chance to get to know your fellow OCCF members and meet some new CrossFitters from our friends down south. The Box Battle  will be open to ALL members of both gyms. Make sure to sign up asap as registration will be limited. Click here to reserve your spot.

WoD

“Holbrook”

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

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Justin and Max pumping iron over at South Tahoe CrossFit

Dunks are done. Results are in. Benchmark WoD completed. Now what!? Now its time to get serious! Minimum 3 training days a week. 4 or 5 days of CrossFit are even better. When you come in HIT IT HARD!! Everyone should be on their back when they finish their WoDs. You have 6 weeks to really take your training and your diet serious. See how strict you can be with your training schedule and diet. No sugar. No grains. NONE. Six weeks. You can do it.  Right NOW is not the time for that. Go strict. Commit 100% and uncover your potential.

WoD

A. 3 Rounds

10 Deadlifts (275/185)

50 Double Unders

B. Amrap in 12:00

5 DB thrusters (right arm) (50/30)

5 DB thrusters (left arm) (50/30)

7 Pushups

7 Box Jumps (24″/20)

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One day down folks!  The first week is definitely the hardest so stay strong and don’t give in to those cravings!  Mental tenacity is a big part of CrossFit.  Pushing through and seeing the WoD, Task, or Paleo Challenge through.  Being stronger than before both mentally and physically is something to be proud of.  CrossFitters are not quitters.  CrossFitters are finishers, fighters, and know how to adapt for success.

WoD

A. Hang Squat Snatch 2-2-2-1-1-1

Rest 2:00

B. Go hard at each station for as many reps as you can. Then move on to the next without rest.  Score is total reps.

AMRAP in 4:00 Power Snatch (135/85)

AMRAP in 3:00 Toes to bar

Amrap in 2:00 Row calories

AMRAP in 1:oo Burpees

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Jennifer Norton at the OC ThrowDown…two words…Smoking Gun

Alright … here’s the deal. For the next six weeks it’s all Paleo, all the time. No sugar, no grains, no soda, booze, or juice…Yes meat, fish,veggies, nuts, seeds, and fruits. You will set your baseline WoD today (no sandbagging) and do it again six weeks from now. Same goes for the dunk. The winner will be based on a combination of body fat and baseline. Start working on your favorite Paleo recipes as we’ll be having a Paleo Potluck in the near future. Another part of the challenge includes education. In order to win the challenge you must read a Paleo friendly book, such as, The Paleo Solution by Robb Wolf or Primal Blue Print by Mark Sisson.  Having the knowledge behind what you’re doing will be a huge driving factor.  Also, as you go through your “growing pains” into full paleo swing, please post to comments.  I’m sure there is someone else thinking the same thing or perhaps you could lend some support.

Preparation is key to successful completion of a Paleo Challenge.  Do not wait until you’re hungry to start planning your meal.  Know ahead of time what you’ll be eating.  Stay strong, stay positive, and for goodness sake, stay away from sugar.

Let the Paleo Challenge begin!

Announcements ~

Dunks begin at 4:30 and go until 8pm.  Please be sure to pay online through Mindbody and don’t forget you’re bathing suit.

Jennifer Norton from CrossFit 714 will be helping out with the evening classes this week.  For those of you who attended the ThrowDown, you’ll recognize her as the 3rd place winner from the Women’s Intermediate Division… Congrats Jen!

Here’s the 411 on Jen:

Jennifer is a CrossFit Coach, who has obtained her Crossfit level I certification, Crossfit Olympic Lifting certification, Endurance certification , Crossfit Football certification and  is a level one U.S.A.W. certified coach. She has been involved with health and fitness for the majority of her life. Jennifer brings a well-rounded athletic background to the gym—with experience in the team sports of Softball, Soccer, Basketball, as well as the individual events of Motorcycle racing. She is a high school P.E. teacher and has coached various sports such as Softball, Basketball, Flag Football, Soccer and Track & Field. She earned her Bachelor’s degree in Kinesiology at Cal State Fullerton in 2006 and also obtained her Master’s in Multi-Cultural Teaching, along with a Teaching Credential in 2009. Jennifer has a great understanding of teamwork, motivation and goal setting and enjoys bringing that experience into the gym. “The all around mental toughness and physical fitness that I have gained from participating in CrossFit is the reason why I can’t wait to share this optimal level of training with everyone I know!”

WoD

Paleo Challenge Workout (Choose your category. There will be a 20 minute time limit. You will stay in this category when you repeat this wod in 6 weeks.)

Men

Elite: 10-9-8-7-6-5-4-3-2-1 Front Squats 135#, KB swing Red, Pullups

Intermediate 10-9-8-7-6-5-4-3-2-1 Front Squats 105#, KB swing Blue, Pullups

Novice 10-9-8-7-6-5-4-3-2-1 Front Squats 75# KB swing yellow, pullups jumping

Women

Elite: 10-9-8-7-6-5-4-3-2-1 Front Squats 85#, KB swing yellow, pullups

Int 10-9-8-7-6-5-4-3-2-1 Front Squats 65#, KB swing green, pullups blue band

Novice 10-9-8-7-6-5-4-3-2-1 Front Squats 45#, KB swing white, jumping pullups

Matt~ On a sheet of paper, please write down the names, division, and times of those participating in the challenge.

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2011 OC ThrowDown from Matt Banwart on Vimeo.

~This Saturday @ 10am Back to Basics with Matt.  Pistols, Doubles, and Pull-Ups are all on the agenda.

~If you signed up for a dunk time, please be sure to pay online for the Paleo Challenge.  Please don’t take the plunge on Monday if you haven’t paid.  We are excited about the 6 week Paleo Challenge!  This is a great opportunity to get measurable results!

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Top 3 womens Elite from the 2011 OC ThrowDown. 3rd Stephanie Kennedy, 2nd Sarah Rodriguez, 1st  Beth Guse

WoD

A. Deadlift 3×3

B.

21 L-pull-ups
20 One legged squats, alternating legs (hold on to band attached from pullup bar for assistance if needed)
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

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