Kos getting after Games WoD 11.2, with a little help from some friends.
New photos are up in the gallery.
Workout of the Day
A.
Choose one of the following (15 minute cap)
A. 30 Muscle ups for time
B. 60 Modified Muscle ups
C. 30 rounds for time of: 3 Pull ups and 3 DipsB. For time:
B.
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Man Makers
30 Handstand push-ups
The gals at 6pm getting some pullups done.
How would you like to drop 1-2# of Fat per day AND maintain/build Lean muscle tissue? STOP USING INGESTED DAILY CARBOHYDRATE AND START USING YOUR OWN FAT AS FUEL! Go into Ketosis folks. Couple that with CrossFit 4-5x per week and you will get ripped. Remember this is only for those who REALLY want to get truly lean.
Workout of the Day
“Abbate”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Derek flying high Supa’ Man style!
Track, Display and Analyze Your CrossFit Data
Beyond the Whiteboard is an excellent tool for CrossFitters. It allows you to track your progress in several ways, including meals, body fat, benchmarks and more. One of the coolest features is that is lets you compare your data to other CrossFitters worldwide. If you haven’t found your “chaser” within our box, maybe you’ll find them online. Beyond the Whiteboard is also linked with facebook, so once you post your time at their site, it gives you the option to post your WoD results on facebook. As a member of Orange Coast CrossFit we’ll foot the bill for your subscription to the site. Just let us know you’re interested and we’ll email you the link. (Matt@OrangeCoastCrossFit.com)
New photos up… click here
WoD
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box
Laura keeping her eye on the target!
Now that WoD #1 is officially closed for The Open(thank heavens!), the overall rankings are out! Out of 64 boxes participating in the SoCal sectional, Orange Coast CrossFit is ranked #3! Huge ups to Justin and Matt who have been in charge of the programming for our competitive athletes…ya done good boys! Obviously they couldn’t do it without the athletes who willing show up to be put through whatever torture those two have thought up. The OCCF team is not only a group of kick ass athletes, but it is also a team of friends who support one another and help each other along the way. You’ve started off this year’s Sectionals with a bang, now lets keep the momentum rolling into WoD #2! If you are interested in registering for the CrossFit Games Open Qualifier, which is open to everyone and only costs $10, please email Director of Training Matt Banwart (matt@orangecoastcrossfit.com)
Announcements~
Thanks to all of you who stayed Saturday to cheer on our athletes! Your support really helps to create a competitive and exciting environment!
Workout of the Day
A. “THE INFAMOUS THRUSTER LADDER”
Thruster Ladder 1-15
Coach′s notes: For this WOD you must perform 15 sets of thrusters without breaking up the sets, however, you must set the bar down between each set. In other words, perform the first set, which is one thruster by picking the bar up from the ground, doing the thurster and then returning it to the ground. For the second set perform 2 thrusters, again starting from the ground and ending the set by returning the bar to the ground. Continue in this fashion through 3, 4, 5, etc. Remember you cannot break the set up. For example if you are in round 10, you must perform all 10 reps without putting the bar back on the ground. If you fail before rep 10 you must redo that set. Thus rest as you see fit between sets so as not to fail. Guys use 95 lbs and gals 55 or scale the load as required. Heads up, this is 120 reps.
G’night boys….ZZZzzz
In order to survive we must have certain things like air, food, and water…there is another extremely important and essential basic function we need…SLEEP! Cutting yourself short of adequate sleep is like being a smoker, suffocating and killing yourself with cigarette smoke…denying your body fresh, clean air (cleaner than LA atleast). For some reason sleep is often overlooked as a vital function.
There are many reasons why we need sleep. Sleeping is a way to restore the body’s natural energy supplies that we use throughout the day. Sleep is also the time when the body does most of its repair work; muscle tissue is rebuilt and restored. We know, for example, that growth hormone is secreted during sleep. This hormone is important for growth in children, but is also important throughout adulthood in rebuilding tissues. (Dr. Neil B. Kavey) This is extremely important for athletes. How can you adequately perform if your body hasn’t had the opportunity to heal? Although everyone’s sleep patterns are different, 8 hours is the general rule.
One way to see why we need to get 8 hours of sleep is to take a peek at what happens when we don’t have it. Initially we become irritable and it affects our ability to think clearly. A continued lack of sleep can contribute to weight gain, anxiety, depression, lethargy and fatigue. A chronic, or pathological, sleep disorder will often result in an immune system deficiency. Severe sleep deprivation can ultimately lead to death. These inevitabilities clearly show the importance of sleep.
Are you having trouble sleeping? Is it stress? Is it lack of activity throughout the day? Or could it be what you’re drinking from morning til night? Let’s think about your caffeine consumption. If you can’t function a day without caffeine this means one of two things, or both really; you are not getting enough sleep and/or you are addicted…neither of which are good. Try eliminating caffeine in the afternoon and evening to see if that helps. When your body is tired, here’s a new idea, listen. Is your episode of “Entourage” or “The Bachelor” more important than that extra hour of sleep your body so desperately needs?? I think not!
Give your body the opportunity to rejuvenate and revitalize…you don’t even have to go to a day spa for that luxury! Sleep is free and will help you lose weight, get rid of depression, and lower stress levels. What are you waiting for? Go catch some Zs!
WoD
A. 75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
B. 3 RFT
6 Clapping Pushups
12 Burpees
50 Double Unders
A little of what we do here at OCCF.
Workout of the Day
2 RFT
200m Run
21x Thruster (95/65)
followed immediatley by
2 RFT
200m Run
21x Deadlift (225/155)
followed immediatley by
2 RFT
5 Burpees
10 Pullups
Notes: Do the two rounds of thruster and runs first, then go straight into the deadlift and runs then right into the burpees and pullups.
Charles looking beastly!
Last night, as I was looking through Flickr for photos of the Paleo Challenge Winners, I saw some photos of a freakin’ yoked guy… I said to myself, “Who the hell is that?!?” After looking at the photos, I came to the conclusion that, although he was sporting a new do, here was our very own Charles!!! I know we’re not supposed to have favorites but Charles is one of mine. There was a period of time when it was a whole lot of one on one time during the 7am class. It was me, Charles, and Sean (if he decided to stop in). I remember the daily discussions we had about Paleo and how hard it was for Charles at first because all of his friends were eating RICE! He said that they didn’t want to go out to eat with him anymore because of all his special food orders…mostly no rice, no noodles!
Well Charles, I have one thing to say to you, “WINNING!!!!” You are a stud and we’re all stoked for you and your hot body…especially Justin V! At first I was going to post a before and after photo but then I thought, “Why?” this is who Charles is, this is who he has trained to become, and this is where you’ll stay… Congratulations on sticking to the plan and getting it done.
Announcements~
Saturday our boys are going to be going after The Open WoD #1 again! Don has set his sights on taking first place for WoD #1 so come cheer him on along with the other competitors. The more energy we can give them, the better! Don, I’m assuming it’s 10am on Saturday?? See you then!
WoD
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Top Men’s Dunk Results- Nelson!!
Top Women’s Dunk – Meaghan!!
Most Improved WoD Time – Ben!!
Most Improved WoD Time – Alex!!
Congratulations to our Top Paleo Challenge Winners: Nelson and Meaghan! You each receive $100 cash money, woot woot!
Ben and Alex will receive $50 for showing us how to make every second count! Nice work guys!
Announcements ~
As some of you know, I am the National Lifestyle Director for SICFIT. I wanted to give a huge thank you to all of you who took the time to write a comment of support…it means a lot to me, so thanks!!! Click here if you haven’t heard the word on the streets of SICFIT.
WoD
Run 1 mile
100 Sit-Ups
100 Supermans
Run 1 mile
Devin, post marathon, elated that it’s DONE!
My brother, Devin, has a bucket list which includes running a marathon…after Sunday’s LA Marathon he can put a big fat check mark next to that one! Not only did he complete his marathon but he did so under perhaps the worst weather conditions LA has seen in a long time.
If my brother could train for months to complete such a long journey doing something that does not come naturally to him, you better believe I was going to be there to support him, rain or shine! I cannot remember the last time I was so soaked, but it was worth every minute when I saw him run by and was able to scream my head off for him! Right before he crossed the finish line, the pouring rain turned to hail with at least 25mph winds behind it. I had to ask myself, “Would I have finished??” Ofcourse I like to think so! BIG props to all of those marathoners who went the distance and crossed that line. It must have felt amazing to finish and I am so proud of my brother. He will forever have the tale to tell of his warrior marathon. Had it been sunny, I imagine he wouldn’t have had half the story to tell. It’s funny how that works out.
Next time you’re up against the elements, enjoy the change as it makes for a far better tale.
History of the Marathon
The name Marathon comes from the legend of Pheidippides, a Greek messenger. The legend states that he was sent from the battlefield of Marathon to Athens to announce that the Persians had been defeated in the Battle of Marathon (in which he had just fought), which took place in August or September, 490 BC. It is said that he ran the entire distance without stopping and burst into the assembly, exclaiming “Νενικήκαμεν” (Nenikékamen, ‘We have won.’) before collapsing and dying. The account of the run from Marathon to Athens first appears in Plutarch’s On the Glory of Athens in the 1st century AD.
I’ll be honest, I’m not a huge advocate for running a marathon, mostly because I like my knees, but I whole heartedly support anyone who has it on their bucket list. We’ve got our own bunch of athletes here at OCCF who have completed a marathon or two… Kos and Philip are on that list and JMF is as well with his infamous marathon where he did zero “marathon” training and cranked out a 3:42 time, then headed to the box afterward to get a WoD in.
Who else at our box has completed a marathon?? Post to comments.
LOTS OF NEW PHOTOS UP IN THE GALLERY.
Workout of the Day
5 Rounds of:
A1. Back Squat AMRAP bodyweight until failure
1:00 rest
A2. Pullups AMRAP until failure (Rx – Strict Pull-Ups, Mod – Kip)
2-3 min rest
B. 3 Rounds for time
500m Row
15 Knees to elbows
Don and Joe counting ‘em out!
Our men are doing awesome this Open season!! As many of you may have already heard, Kenny finished 1st at the CrossFit SoCal Elite get together at South County and Matt finished 3rd! Here are some of our sweet scores from this weekend:
Kenny: 7 + 41 (356)
Matt: 7+37 (352)
JMF: 7+33 (348)
Ron: 7+32 (347)
Jon: 7+31 (346)
Don: 300 (Masters)
All of the above are top 25 for the So Cal region!!
If you participated in the WoD, throw your score to comments as we’d love to hear about it! Nothing gets Justin more pumped than to hear that you are all rockin’ and rolling. And that is extended to all of the OCCF family of athletes, not just those competing in the Open. Whenever we see you making progress we are pumped!
Open Athletes: How do you all feel about the extension as “you now have an extra week to register and nail the Week 1 workout. All the rules are the same, but we are now allowing you until Sunday, March 27 at 17:00 PDT, a full extra week, to perform your workout and submit your results. As always, you are welcome to repeat the workout any time before the deadline if you think you can do better. The Week 2 workout will be announced on Tuesday, March 29 at 17:00 PDT, with the submission deadline Sunday, April 3 at 17:00 PDT (again, this is Week 2).” Post your thoughts to comments…is it fair, unfair, or simply too long? Will you be doing WoD #1 again?
Also, be sure to check games.crossfit.com to make sure your score is posted. Several of you are missing on the Leaderboard so please double check that your score is posted and let Matt know if it’s not up. (Matt@OrangeCoastCrossFit.com)
ONE DOWN, FIVE TO GO!
Workout of the Day
5 rounds:
45 sec AMRAP SDLHP– 75#/55#
Rest 15 sec
45 sec AMRAP Box Jumps
Rest 15 sec
Rest 5:00
5 rounds:
45 sec AMRAP Push Press– 75#/55#
Rest 15 sec
45 sec AMRAP Burpees
Rest 15 sec
Score is total reps
