This is what makes our CrossFit box so freaking awesome. The camaraderie and support here is second to none.
Announcements:
If your coming to the CrossFit SUP event on Saturday then write your name down on the whiteboard at the box. Saturday should be sick!!! Beer and food included. Lets rock this event! Cyan blue shirts mandatory.
Workout of the Day
A. 3 Rounds for time:
5 Squat Snatches (135)
10 Toes to Bar
15 Box Jumps
Interested in being part of our Competition Team? Our next round of tryouts are Oct. 15, and 16th. Email Matt Banwart for the Team qualifications. If your on the fence. Just do it!
Announcements:
-Stand up paddle event in Newport Beach this Saturday. If your going to compete or come watch and drink lots of beer put your name under the signup sheet on the whiteboard. Yea buddy!
-Its not too late to join the “Get Ripped Challenge”. The dunk tank will be back here tomorrow (Thursday) from 4-8pm. Come and get your bodyfat percentage!
-We heard your need for a 5am class and we are working on making it happen. We will release more details shortly.
-Thanks for signing up before class. I have not had anyone do 50 burpees for a while. Lets keep it up.
Today’s workout is a classic and turned out to be the most exciting wod of the 2011 OC ThrowDown. Watch our very own Matt Banwart go to battle on this WoD and cement his reputation as a total BAMF.
Whats on tap next for OCCF? The CrossFit sports series WOD. Check out all the deets below….
Event: CrossFit Sports Series WOD SUP Date: Saturday, October 1, 2011
Location: Newport Dunes Parking: Use Back Bay Drive (off Jamboree), guard at gate will steer you (unsure if $)
Details: The CrossFit Sports Series WOD SUP Event presented by Hobie Stand Up Paddleboards is a chance to check out the latest craze called Stand Up Paddleboarding. It won’t take long for first time paddlers to get hooked with the sport as our experts will offer pointers and guidance on the water. After that, you’ll be put to the test with a wet and wild WOD with a little bit of SUP thrown in-a day not to be missed. Entry includes equipment provided by Hobie, competition CrossFit style, lunch & beverages and commemorative Sports Series gear.
Put your core strength and stabilization muscles to the test as you work on that tan for the last time this summer! Sign-up for the CrossFit Sports Series WOD SUP event this Saturday at the Newport Dunes. The event has great sponsors (Reebok, Hobie, Rogue Fitness, Life As RX, etc.) and provides CrossFitters with a test of fitness not regularly experienced during typical WODs.
As the CEO & Founder of CrossFit Greg Glassman states, a CrossFitter’s mantra is:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. REGULARLY LEARN AND PLAY NEW SPORTS!”
This is awesome chance to incorporate a fun, new sport into your athletic portfolio. It may even give you that leg-up advantage if you’re entered in the 45-day Get Ripped Challenge (can we say hello abs?).
So put that bikini to use one more time before storing it for winter by registering for Saturday’s event; if water activities aren’t your thing, sign-up as a spectator and join OCCF for an epic “Sun’s Out – Guns Out” group picture! See you Saturday!!!
The Orange Coast CrossFit Crew knows how to get down!
FIRST OFF. STOP WHAT YOUR DOING AND GO LIKE OUR FAN PAGE ON FACEBOOK. SERIOUSLY. DO IT. NOW. (We like to keep in touch with you guys and that really is the most effective way to do so.)
Saturday’s Girl on Girl competition was exciting! OCCF had the most competitors and took home two 1st place finishes:
1st place (RX’d division) – Olga and Kristen
1st place (Scaled division) – Leann and Lisa
Congratulations again to all the women who had the courage to sign-up and compete in this event. Many of you set PRs for pull-ups that day and we’re all looking forward to seeing less pull-up bands used during WODs. Now that some of you have your first competition in the books, let’s keep-up the training and intensity for your next competition!
OCCF also had the most spectators come out and support the competition and our cyan shirts really made us stand out and get noticed! And you know who represented during the hip-hop class…we really showed everyone how OCCF gets down! If you haven’t seen the video, check out how Kristen brought that Nor-Cal swag and how Hayleigh showed us she’s a diva on the dance floor. OCCF dance-off anyone?
Great job and thanks again to Matt B. for filming and Aly of RX STAR for hosting such as amazing event.
Announcements:
-Tomorrow 9/27 is the THE DUNK and the first day of The GET RIPPED CHALLENGE. The mobile dunk tank will be here from 4-8:30pm. There are only a few slots left so make sure to get your name down on the sign in sheet on the whiteboard. Even if you have already paid you still need to assign yourself a time slot. If you are part of the Challenge. You need to: 1. Get dunked. 2. Have your before photos taken. 3. Have your measurements taken by a coach. 4. Get copy of The Blueprint. 5. Be assigned to a Coach. Morning people will have to wait until Wednesday to get their Blueprint copy, and have their before photos and measurements taken.
-We really want to accomodate our EARLY BIRDS. How many of you would come to a 5am class? For most of us this seems crazy but for true early morning people this is awesome news. Post to todays comments if you would like to see a 5am CrossFit class added to the schedule.
-Don’t have plans this Saturday? Why not show up for the CrossFit Sports Series WOD SUP on Satuday, October 1, 2011? Stand-up paddleboarding is all the rage this year and now is your chance to try it out or hone your skills in our own backyard. The $40.00 entry fee gets you equipment rental, lessons, competition, lunch, and swag bag. Don’t miss out on this day of fun in the sun while OCCF represents and shows them how we’re prepared for ANY test of fitness!
And if stand-up paddleboarding isn’t your thing, come out anyway and cheer on your fellow CrossFitters. We’ll have our OCCF tent set-up with tons of frosty beverages, and we plan on making it yet another OCCF-dominated event.
Don’t be dumb. Don’t miss the fun. More details to follow on tomorrows blog.
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Workout of the Day
A. Find your 10 rep max Deadlift (10 reps are roughly 70-75% of your 1RM. This would be a good place to start.)
B. On a 20 min countdown timer:
Perform increasing sets of 5 Double Unders Unbroken
Score is highest number achieved
After each set of unbroken sets COMPLETED, perform 8 push up burpees
(I.E. set of 5 unbroken DU, 8 PUB, 10 unbroken DU, 8 PUB, 15 unbroken DU, 8 PUB…etc..)
No photos from the event yet. But we do have the ladies post WoD getting down with the beats. Photos and a wrap up of Saturdays event still to come…(Hint…OCCF gals took home lots of hardware.)
The CrossFit Sports Series is coming to our hometown! There is an exciting new event put on by CFHQ involving paddle boarding taking place on Saturday October 1st. As CrossFitters we are expected to be ready for any challenge that presents itself. Step out of your comfort zone and put your fitness to the test. Food, drinks, a WOD, and commemorative Sports Gear will be at the venue. Do not miss this opportunity to meet other CrossFitters, test yourself, and try something new! Its not too late to sign up. Currently we have 12 OCCF athletes competing this weekend. This is a perfect opportunity to do your first CrossFit competition. The event kicks off this Saturday at 10am. For more info or to sign up go here.
About CrossFit Sports Series
The CrossFit Sport Series is an exciting new CrossFit event series aimed at taking CrossFitters out of their comfort zones and putting their skills to the test outside the box – literally. Trying your hand at new sports is written into our definition of fitness. The CFSS is helping CrossFitters and other communities to get out and use the capacities that we work so hard to attain. Not to mention that any time the CrossFit Community gets together, it’s a guaranteed good time.
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Workout of the Day
A. AMRAP 6:00 (3) Unbroken Squat Clean thrusters (135/85)
B. “Rowing Cindy”
Row 400 Meters
5 Rounds of Cindy
Row 400 Meters
4 Rounds of Cindy
Row 400 Meters
3 Rounds of Cindy
Row 400 Meters
2 Rounds of Cindy
Row 400 Meters
1 Round of Cindy
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
- Still room available this Sunday at 9am for our newest seminar with Matt Banwart. Mastering the Double Under. After this two hour workshop you will NEVER again struggle with this essential CF movement! Please take advantage of Matts expertise and become a Double under master! Do not miss this one! Click here for more info and to reserve a spot.
What are you doing this Saturday, September 24? Why not support our OCCF 2-girl teams as they compete in the local “2 Girls Take on 2 Girls” at Anaheim CrossFit West? From 11am to 3pm, teams of 2 girls will compete in a “Frelen” WOD (“Fran” + “Helen”) across three divisions: RX’d, Scaled, and Mother/Daughter.
Fire Breather BBQ will be onsite for lunch-time grubbing, and a professional hip-hop dancer will hold hip-hip dance classes during the event for spectators to learn a few new moves. We’re hoping OCCF represents and has a huge showing of supporters for our 2-girl teams, many of which this is there first time competing.
This is also a great chance to meet other CrossFitters from OCCF as there are plenty of new faces and tons of fresh talent…come enjoy the afternoon in a fitness-friendly environment surrounded by friends and family! So throw-on that sweet cyan OCCF shirt, grab a friend, and come be a part of some awesome girl-on-girl action!
The always stylish Mars banging on 3 reps at 225#. She prolly weighs 100# soaking wet! And if you look closely, in the background top right you can see her husband Jon going Straight BeastMode on the banner. This couple rocks!
Its weird but a new pair of trunks or shoes makes me go harder during my WoDs. Anyone else sense that? What piece of CrossFit clothing/shoes/accessory do you have or want that puts you into Straight BeastMode?
uhhhhhhh……..100 pullups in 2:53. Straight BeastMode!
The Get Ripped Challenge kicks off on Tues. September 27th. There will be posted up a sign in sheet at the box on the Events board. Please select the time you wish to have your dunk done. The mobile dunk tank truck will be here from 4-8pm on the 27th. Choose from one of 25 spots available. If needed the truck will stay until everyone has been tested. Right now we have around 27 people signed up. Also before the dunk make sure to pay online. The cost includes BOTH dunks. Their will be a second sign in sheet for the final dunk on November 10th.
- Still room available this Sunday at 9am for our newest seminar with Matt Banwart. Mastering the Double Under. After this two hour workshop you will NEVER again struggle with this essential CF movement! Please take advantage of Matts expertise and become a Double under master! Do not miss this one! Click here for more info and to reserve a spot.
What are you doing this Saturday, September 24? Why not support our OCCF 2-girl teams as they compete in the local “2 Girls Take on 2 Girls” at Anaheim CrossFit West? From 11am to 3pm, teams of 2 girls will compete in a “Frelen” WOD (“Fran” + “Helen”) across three divisions: RX’d, Scaled, and Mother/Daughter.
Fire Breather BBQ will be onsite for lunch-time grubbing, and a professional hip-hop dancer will hold hip-hip dance classes during the event for spectators to learn a few new moves. We’re hoping OCCF represents and has a huge showing of supporters for our 2-girl teams, many of which this is there first time competing.
This is also a great chance to meet other CrossFitters from OCCF as there are plenty of new faces and tons of fresh talent…come enjoy the afternoon in a fitness-friendly environment surrounded by friends and family! So throw-on that sweet cyan OCCF shirt, grab a friend, and come be a part of some awesome girl-on-girl action!
This is what makes our CrossFit box so freaking awesome. The camaraderie and support here is second to none.
