Jon showing us how a back squat is done. Bonus points for the smile.
Workout of the Day
“Arnie”
With a single 2 pood kettlebell (yellow for ladies)
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
A year ago and Joe Maga came to us a skinny little runner….he has now been here a year. Below is an email I recieved from him a few days ago.
JMF – my first 2 WoDs after completing “elements” were on June 27 and June 28, 2010 and consisted of doing a 1RM on Back Squat, Press, Power Clean, Deadlift, and Bench press. Although I thought that I had mistakenly joined Gold’s Gym, I dutifully recorded my 1RM #s as instructed. So for fun here is a comparison of my 1 RM from my very earliest WoDs at OCCF to 1 year later:
Dead lift – 295# - 425#
Back squat – 235# - 310#
Front Squat – 185# – 285#
OH Squat – 125# – 190#
Power clean – 145# - 230#
Strict Press – 105# - 160#
Bench press – 165# – 240#
Snatch - 105# – 165#
BOOYA! Thanks for everything brotha. Having more fun than ever at OCCF and looking forward to what the next 12 months bring.
Joe a few weeks in to his training here.
A year later and hes a BEAST.
Workout of the Day
4 RFT
24x Wallball
12x Thrusters (95/65)
6x Muscle Ups
Kristin and Tiffany knocking out the pullups.
Workout of the Day
A. Snatch grip deadlift 3-3-3
B. On a 3 minute timer do a 200m run and with the remaining time do as many Power snatches as possible in 1:30. Rest the remainder of the 1:30. Repeat for a total of 5 Rounds. (115/75)
Kenny and his super buff little sister. I understand why he is such a freak now. Its all in the genes. Socal CrossFit Regionals.
Workout of the Day
7 Rounds for time of
3 squat cleans (205/135)
4 box jumps (30/24)
5 c2b pull ups
6 kb swings (red/ylw)
The Games are next month, July 20th – 31st, and so is the 2011 CrossFit Games After Party. Get your tickets in advance for The Games here and for The After Glow here. Be sure to purchase them in advance as both are less expensive that way and SICnights will be selling out. The weekend is going to be A LOT of fun and besides, the gym will be closed for the weekend. We will be having 6 and 7am classes on Friday the 20th but noon, evening and Saturday we’re closed… The CrossFit Games are pretty much an official holiday in our world. If you’re interested in staying at the same hotel or sharing rooms, post to comments and I’ll arrange a group rate. The Games are going to be even bigger than last year and I am excited…come join us at The Games and The After Glow PaRtY!!
Workout of the Day
6 Rounds
:30 Amrap Clean and Jerk (135/85)
:30 Amrap Box Jump
:30 Amrap Kbs (blue/green)
:30 Amrap Burpees
Rest 3:00 bw rounds
THESE ARE ALL OUT EFFORTS. Clock is set for 5 minutes. 2 minutes of work followed by 3 minutes of rest. Score is total reps. DONT STOP to write your score mid round. Just keep a continous tally and write down at the end of the round.
Workout of the Day
A. “Karen”
150 Wallballs for time
B. Rowing Intervals 5x 500m
(Rest 3 minutes. Record highest and lowest times)
Workout of the Day
“Lumberjack 20″
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
12 Noon Showing off the goods.
6am is a tough bunch. Don’t mess with the am crew.
New photos up in the blog. Check em out!
Workout of the Day
A. Split Jerk 2-2-2-1-1-1-1 (from a rack)
B. 10-1
-Jerks (Take 60% of your max jerk from part A. Push or split up to you. Take from the floor.)
-Burpees
C. Max double unders in a row (3 attempts only)
Thanks to all who came out and supported Matt, Justin, and Kenny! CrossFit is about community!
The 2011 CrossFit Regionals was an epic event. I will let the words of one our most well respected and first members Chip Jewett wrap up the event.
Congratulations to Matt, Justin and Kenneth. We are proud to be training in the same box as you three. 3 OCCers in the top 22 and in one of the toughest regions on the globe speaks loudly about how far we have all come in just over 2 years. Kenneth, you were close and the experience you gained will put you in position for the podium next year. Justin, after a long layoff due to your shoulder injury, it is amazing to see you come so far back to be one the best in the SoCal field – you have worked your ass off and should feel great – an I am sure tired too. Matt, we have never seen a guy fight more tenaciously, work harder or be more of an inspiration than you. You have to feel good about what you have accomplished in the last 3 days!
My guess is none of you wants to see the inside of a Crossfit box for a bit. You have earned a few days off……..
Congratulations to the three of you. You set the standard for us all!
Workout of the Day
A. 1x Power Snatch + 2x OH Squat x5 sets (do one power snatch then two overhead squats. Increase load on each set)
B. Amrap in 3 minutes
-5 pullups
-5 hang squat snatches (75/55)
Rest 2 minutes after each round Repeat for total of 5 rounds. Score is total rounds + partial reps.
Get ready to spend three days rubbing shoulders with your CrossFit brothers and sisters, cheering at the top of your lungs for your favorite athletes, and enjoying a beer or two while you’re at it.
The inaugral Reebok CrossFit Ganes Open began on March 15, 2011, and with more than 26,000 competitors, it made CrossFit history. Athletes proved their fitness on six Open workouts held at affiliates and in garage gyms all over the world. Only the top 60 athletes and 30 teams in each region earned the right to compete at the next level.
Now, the fittest athletes in the Southern California region will spend the weekend in a blur of sweat, pain, and competition. Through a variety of events testing the full spectrum of physical skills, athletes will push their minds and bodies further than they’ve ever gone before.
When it’s all over, a select few will earn precious spots in the Reebok CrossFit Games at the Home Depot Center in Carson, California from July 29-31. There, the most formidable men, women, and teams will complete with the world’s best for the title of “Fittest on Earth.” - CFHQ
Matt, Kenny, and Justin we are so proud and excited for all three of you and can’t wait to cheer you on!!
(For those of you attending one day, it is $10. A three day pass is $25)
Workout of the Day
A. Deadlift 5-5-5-3-3
B. AMRAP in 3:00
4 Power Cleans (185/115)
6 Ring Dips
1:00 rest x 5 rounds
