Hands down we have the BEST members at OCCF!!

The 2011 CrossFit Games were a blast!  I’ll be honest, the softball throw had me a little worried about what to expect this year but The Games events just got better and better each day!  My personal favorites were the Friday night rope/clean and jerk WoD, Sunday’s sudden death Affiliate WoD, and the grand finale event for the individuals.  Also, the moment when Reebok handed over $250,000 to Iceland Annie was pretty fabulous too!

Overall is was a big success.  Not only for CrossFit alone but for the Reebok/CrossFit relationship as a whole.  Reebok is helping CrossFit make it to the next level and pushing it as the sport of the 21st century.  Every other sport has a major sponsor and now we do too.  Will I spend $100 on their pants, no – but will I buy a pair of their weight lifting shoes that are specifically designed for CrossFitters, yes!  I am much less skeptical about Reebok as a title sponsor now that The Games are said and done.

Still, the best part about CrossFit is the community.  The community is all encompassing and not only does it include you and me but also the likes of Khalipa and Spealler.  I had so much fun with all of you who came out on Saturday!  If you missed out this year, take a peek on flickr to see all the OCCF action.  We rolled around The Home Depot Center in our bright blues, stopping at all of the booths to watch our fellow OCCFers have a go at pull-ups, seriously high box jumps, atlas balls, and rowing.  It really was a pleasure to spend the day with you all and cheer on the world’s greatest athletes together!  Next year we’ll be cheering for Team OCCF!!

*Post your favorite Games moments to comments

Workout of the Day

For time:
Three rounds of
30 Double-unders
Overhead squat, 10 reps
 (135/95)
then, Three rounds of
10 Handstand push-ups
100m Barbell carry (use same barbell that was used on the OHS and place on the back and walk entire 100m with the barbell)

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Hey everybody ~  One day down, two to go!  It was great to see you all yesterday and today is going to be another fabulous day at the 2011 CrossFit Games!  Here are a couple things to know:

1.  Wear your OCCF Gear!!  Loud and proud baby!

2.  Meet at the Reebok tent at 12 noon.  We’re going to take a group photo and for those of you interested in completing a 250m row, you can join Justin at that time.

3.  Two seats opened up last minute on the PaRtY van so you can still hop on the coolest ride to The Games.  Cost is $25 and we’re leaving at 9:15am from the gym.

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Workout of the Day

1500m Run

50 CB Pullups

200 Squats

1500m Run

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Hayleigh combines natural ability with an “aww shucks” attitude. Once she realizes how strong she is…watch out.

As new members join the OCCF family I find that they can bring refreshing qualities with them.  Hayleigh brings optimism with her and from what I’ve observed, doesn’t put unnecessary limitations on herself.  Even though she is new to lifting, her mind is open to the possibility that she can and will get the weight up.  Often I find people saying, “I can’t” before they even try lifting what’s on the bar.  Obviously that kind of attitude is not going to help them much.  Your attitude is a good starting point of determining where you are about to go.  When working towards your next 1RM try keeping an open mind knowing that the possibility is there and it lies within you.

Announcements~

BE SURE TO LOOK AT THE SCHEDULE THIS WEEK as some classes are CANCELLED due to the CrossFit Games this weekend.  We look forward to seeing you there!

Party Van – We’ll be leaving at 9:15am on Saturday and are scheduled to head out from The Games at 9pm.  Cost is $25 and there is ONE spot left – post your name to comments and it’s all yours.

Workout of the Day

Event 4 for the Masters at the 2011 CrossFit Games
For time:
10 Handstand push-ups
20 Wall ball shots
30 Toes-to-bar
40 Power cleans (135/85)
50 Burpees
60 Sumo deadlift high-pulls (75/55)

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Josh looking ferocious on his snatch. Nice full extension.

Mars looking solid on her Snatch. Bonus points for the radical pants!

Heads up for this week. Due to the Super Bowl of our Sport The CrossFit Games going down this weekend. Check the calendar for the updated schedule. Thank you.

Go to the Gallery to see all the NEW PHOTOS!

Workout of the Day

Two of the Masters events of the 2011 CrossFit Games

A. Event 2
Four minutes to complete:
1 rep max Barbell clean and jerk

B. Event 1
For time:
21 Overhead squats
21 Hand-release push-ups
150 yard Shuttle run
15 Overhead squats
15 Hand-release push-ups
100 yard Shuttle run
9 Overhead squats
9 Hand-release push-ups
50 yard Shuttle run

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Melisa at the TriCounty Shakedown where she took 2nd place with Team WODgear

Welcome to our newest trainer Melisa Nelson!  Melisa will be coaching Tuesday AM and Thursday PM.  We’re glad to have her as part of our team here at OCCF!

Bio:

I came to know and love CrossFit in April 2009. Before finding CrossFit, I wandered aimlessly around the health and fitness world. Like most women, I tried everything under the sun; all the fad diets and all the cool classes like kickboxing, zumba, spin, you name it— I tried it!

For most of my life I’ve been an athlete; playing team sports throughout high school and college. After my aimless wander around the health and fitness world which made me feel as though I wasn’t doing enough, I realized I needed a team again; a group of people who would work hard, and hold each other accountable!  That’s when I found CrossFit!

What I love most about CrossFit is the community that fills it.  It’s a community that comes together as a team every time that clock starts the count down… 3..2..1.. GO!  As a trainer it’s my duty to inspire people and lead by example. I love all my fellow CrossFitters and I’m there to encourage all of them to tackle challenges that they never thought possible!  My special focus is on my fellow CrossFit ladies. My goal is to assist them to take their fitness to the next level. I’m passionate about pushing them to new and higher limits.  As I’ve noticed in my own life, what you can accomplish in the gym helps you realize how strong you can be in all aspects of your life! Your power is limitless!

With a degree in business and background in competitive sports, I’ve found that CrossFit is the best thing that could ever come into my life. As a trainer, I strive to inspire, encourage and coach individuals to find that hidden beast and become amazing athletes tackling all that life can throw at them! I also enjoy coaching others interested in competition because as a competitor myself, I look forward to the local SoCal CrossFit competitions and know how challenging but rewarding they can be.

Announcements~

• We will be renting the van for SATURDAY only as there was not enough interest in Friday and Sunday. There are only 2 spots left so make sure to put your name down on the whiteboard at the Box.  We will be leaving from OCCF at 9am.

Workout of the Day

A. Sumo Deadlift High Pull 5-5-5

B. 5 Rounds of:

3:00 AMRAP

-5 Deadlifts (225/155)

-5 Pullups

Rest 2:00

(3 min on followed by 2 minutes off x 5 Rounds. Score is total reps.)

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After 10 one armed push ups, he moved on to the rings for muscle ups

Justin and I have been getting a lot of questions on if there’s going to be a baby shower…. the answer is YES and if you’re wondering if you’re invited, that’s a YES too!  I know baby showers are traditionally for the ladies and they usually include cupcakes or something BUT I’d like to invite all of the OCCF family and make it a fun, casual barbecuing affair at the pool!

Date: August 13th

Time: 2pm

Location: Villa Balboa Pool – 200 Paris Lane, Newport Beach (just down the road from the Box)

All OCCF members and their families are invited to come celebrate.  Please RSVP to this post by August 10th as we need to get enough food for all of you hungry CrossFitters.

Workout of the Day

“Wilmot”

Six rounds of:

• 50 Squats
• 25 Ring dips

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CrossFit Kids helps your kids monkey around with a purpose!

We are excited to that we are approaching the launch of CrossFit Kids led by our very own Director of Training, Matt Banwart!  Only thing we are waiting on is our new insurance policy to come through and … YOU!  Let us know if you’ve got a future CrossFit Kid in the house.

There will be two classes on Mondays and Wednesdays:

Ages 5-8  (3:30 – 4:00pm)

Ages 9-12 (4:00 – 4:45pm)

The following article, “Three Reasons Your Kids should try CrossFit“, offers insight into the physical, emotional, and lifestyle benefits kids get by participating in CrossFit Kids.  I imagine that many of your kids hear you talk about CrossFit… a lot.  If they are still at that age where they idolize all that you are, this offers an excellent opportunity for you to share something with your son or daughter that is important to you.  And if they’re a little bit of a punk, that’s okay too, CrossFit has a way of dealing with that regardless of age… often times the WoD speaks louder than words.  Either way, your child will benefit from CrossFit Kids, in many of the same ways you have.

Workout of the Day

A. “Helen”

3 RFT

400m Run

21 KBS

12 Pullups

Rest 10:00

B. 3 RFT

135 pound Front squat, 12 reps

12 Burpee pull-ups

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Director of Sales at DC Shoes, keen fisherman, and now a die hard CrossFitter. Meet the amazing Adam Quick!

Workout of the Day

1 Round for Time

50 Burpees

20 Strict Press (starting from floor) 95/65

15 Muscle Ups (2x if doing a mod)

30 Squat Cleans 95/65

30 Push Presses 95/65

75 KB Swings (blue/green)

15 Muscle Ups

1k Row

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