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Workout of the Day

A. Bench Press 5-5-5

B. 30-25-20-15-10

-Dumbell Push Press (45/30)

-Pushups

-Toes 2 Bar

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Workout of the Day

A. Deadlift 5-5-5

B. 5 rounds:

45 sec AMRAP Dead Lift – 225#/155#

Rest 15 sec

45 sec AMRAP Burpees

Rest 15 sec

(Total reps are athletes’ score. Burpees need to be done with an upright torso, no muted hips and a visible jump off the ground must occur)

(Intermediate/Masters Mens 185#, Womens 120#)

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If you werent there…well you missed a really fun event.

Check out all of the photos from the 2011 King of the Beach here.

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Workout of the Day

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Lauren youz a BEAST! A former Collegiate volleyball player Lauren has athleticism coming out of her ears. Give her a whole year of Xfit and watch out.

This Saturday is going to be EPIC! Matt and I have an awesome workout in store for you guys. Plan on wearing a swimsuit or something that can get wet and sandy. Swimming will be optional but you will not want to be wearing sweats. Two workout times. One at 8am and one at 9am. 9am is full. Please sign into the  8am. The workout will take place in front of 46th Street in Newport Beach. Please be ON TIME.

We ask that all of our members please like us on Facebook. Facebook is really the best way to communicate. We are going to start utilizing this great tool way more often and if you don’t like us then you will be out of the loop! So go to FB and “like” the best gym in the OC. Orange Coast CrossFit of course!

JUST ONE SPOT LEFT for sundays Olympic Lifting workshop! Don’t miss this great opportunity to greatly improve your oly lifts! I promise you will walk away from this seminar having confidence in your Clean and Snatch. This workshop will be focused at the novice so sign up!

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Workout of the Day

10 rounds for time of:
Sprint 100 meters
7 Deadlifts (225/155)
Sprint 100 meters
10 Burpees
Rest 1:00

(Score is total time INCLUDING the rest time. You must take the rest.)

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Announcements:

THE BEACH WORKOUT ON SATURDAY WILL HAPPEN AT 46th STREET in Newport Beach. PLAN TO BE THERE ON TIME!

Remember this Saturday the workout will take place at the beach in Newport. As parking is limited down there it would be good to park at the gym and carpool with your fellow athletes.

Two spots left for the Olympic Lifting workshop on Sunday. Sign up quick to reserve your spot.

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Workout of the Day

A. Front Squat 3-3-3-3-3

B.

1000m Row

50 Thrusters (45# bar)

50 Box Jumps

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I noticed we have been posting lots of photos of our stud muffins lately, but our gals have not been getting their share of the spotlight. Here we have a handful of OCCF ladies throwin’ down!

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Workout of the Day

A. “Cement Mixer”

7 rounds of:
Every 3 minutes complete:
400 meter Run
12 Toes to Bars

(On the top of every 3rd minute start your run again. Example: If I run my 400m in 1:30 and perform my toes2bar in :30 I will have 1 minute left to rest. I will start my next run on minute 3. Coaches set the clock for 21 minutes counting up.)

Rest 10 minutes

B. “Freddy Krueger”

21,15,9

KBS (red/yellow)

Burpees

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OCCF athlete Mike Clancy getting work done over in Afghanistan. He’s no ordinary military guy. I heard hes like a Delta Special Forces dude. Whatever he is, Im glad hes on our side. Even if you dont know Mike, lets send him some well wishes in the comments section today and pray he gets back home safely.

Announcements:

Remember this Saturday the workout will take place at the beach in Newport. As parking is limited down there it would be good to park at the gym and carpool with your fellow athletes. We will post the exact street #  in the next couple of days.

Two spots left for the Olympic Lifting workshop on Sunday. Sign up quick to reserve your spot.

Lots of new photos of y’all up in the Gallery. Check ‘em out here.

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Workout of the Day

A. Weighted pullup 5-5-5-5

B. AMRAP 15

6x Box Jump overs (24/20)

9x Pullups

12x Two-hand dumbbell ground-to-overhead (45lb /30)

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One of OCCF’s vets – Joshie!

Steve… better known as Stauff

And our very own Graham Holmberg, David!

After two days of brutal try outs we have three new members to add to Team OCCF – Josh Lemos, Steve Stauff, and David Rabiez!  The energy was great between those trying out and we appreciate the support given to all those who came out for the two days.  These ladies and gents had to do their fair share of work in the span of 48 hours!  Now these three men can say they are part of OC’s most competitive CrossFit team – Team OCCF.  Overall, I think it was a good experience for everyone involved and really offered insight into what skills each person needs to work on individually.  We will be holding another round of Team tryouts October 15 and 16th. The only people exempt from the upcoming tryouts are these three amigos – even the current members of Team OCCF will be flexing their muscles that weekend to prove they too can make the cut.

Announcements:

This Saturday we will be having a BEACH WoD! There will be two times. One at 8am and one at 9am. There will be no 10am class this Saturday. More details on the location coming in tomorrows blog. Please register for class as normal.

There are a few spots left for the Olympic Lifting workshop on Sunday. Reserve your spot before they’re gone.  To register for the workshop click on classes/estore, log into OCCF MindBody, and click on “Special Events”  in the top right hand corner.

Workout of the Day

AMRAP Squat Cleans – 135#/85# in 10 min

AMRAP Ring Dips in 10 min

AMRAP Double Unders in 10 min

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Matt finding out that Bulgarian Split Squats are not that fun…especially with a 70# KB in each hand.

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Workout of the Day

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