Wally Skaliwags looking solid. Reppin out the box jumps. Wally knows the importance of the little things.

Matt Banwart goes BEZERK at the 2011 OC Throwdown

Want to take your game to the next level? Are you looking to be more competitive?  Do you want higher mental performance?  Small tweaks, mental preparation, mental toughness, strategy, planning, execution, and contingencies can make or break a competitor.  Up your game with the performance seminar.  This seminar is geared to make you a better competitor and shave precious seconds off times or to add poundage to your lifts using small cues to perform at your best. The seminar will take place on Sunday, November 6th at 9am.  It will be a two hour seminar. You can register online under special events.  The seminar will cover, WOD planning, strategy, execution, mental toughness, breathing techniques, proper posture techniques, competition preparation, WOD contingencies, and pacing techniques.  Every second counts, every rep counts, every pound counts.  Gain an edge on the competition by having an advantage before you step into the arena.

Workout of the Day

A. Back Squat 5-5-5-5

B. 3 RFT

20 Wallballs

20 Ring Dips

20 KBS (blue/green)

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Workout of the Day

A.  OC Throwdown Qualifier #3

5 Rounds for time:

8 Bar Facing Burpees

8 Deadlifts (225/155)

8 Toes to Bar

B. 3 RFT:

10 Overhead Squats (135/95)

50 Double Unders

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“Suffer now, and live the rest of your life as a champion”

-Muhammad Ali

Performance Seminar

Do you want to take your game to the next level? Are you looking to be more competitive? Do you want higher mental performance? Small tweaks, mental preparation, mental toughness, strategy, planning, execution, and contingencies can make or break a competitor. Up your game with the performance seminar. This seminar is geared to make you a better competitor and shave precious seconds off times or to add poundage to your lifts using small cues to perform at your best. The seminar will take place on Sunday, November 6th at 9am. It will be a two hour seminar. Register online under special events. The seminar will cover, WOD planning, strategy, execution, mental toughness, breathing techniques, proper posture techniques, competition preparation, WOD contingencies, and pacing techniques. Every second counts, every rep counts, every pound counts. Gain an edge on the competition by having an advantage before you step into the arena.

Workout of the Day

A1. Back Squat 3-3-3

Rest :30

A2.  Weighted Pull Up 3-3-3

Rest 2:00

B.  5 Rounds:

7 Back Squat (225/155)

200m Sprint

Rest 1:00

Read the rest of this page »

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Last years event was EPIC!

BATTLE OF THE AGES 2

December 2, 2011

Everyone get pumped! It’s time for round 2 of BATTLE OF THE AGES.  Last year was epic, with sounds of weights colliding with the floor, competitors making and breaking PR’s and spectators going insane while cheering on all of their brave OCCF teams.  The energy is guaranteed intense and with so many new faces and immeasurable talent, let’s see if the 30-year old division can hold their title. Ladies and gentleman get together and get ready to defend your decade on December 2^nd, 2011! Details and sign up information to come.

Workout of the Day

A1. Push Press 5-5-5

Rest :30

A2. Deadlift 5-5-5

Rest 2:00

B. 4 Rounds

AMRAP 3:00

5 SDLHP (115,75)

5 Push Press (115,75)

Rest 2:00

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Kelly, Lauren, and Jae looking mighty good in those pink t shirts.

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Workout of the Day

Run 400m

35 Burpees

35 thrusters (95/65)

35 Toes2Bar

35 Power Cleans (95/65)

35 Wallballs

35 Double Unders

Run 400m

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Workout of the Day

A. 500m RFT

B. 21-18-15-12-9-6-3

Box Jumps

KBS (red/blue)

Ring push up

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The Barbells 4 Boobs event was a lot of fun. Click here for all the photos.

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At the pull up seminar we saw a huge improvement from everyone who attended.  More than half the entire class got their first kipping or butterfly pull up.  As CrossFitters we are responsible for perfecting our movements.  Small improvements are stepping stones to bigger gains.  Perfecting something as simple as the pull up you can push your performance to a whole new level.  With the proper coaching, tools, and hard work you can accomplish things you would have never though you would be able to do.  As a coach there is nothing more rewarding that to see success from our members.  What have you done at OCCF that you thought you would never try or be able to accomplish?  Post thoughts to comments.

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Tons more photos of all you sexy OCCF athletes right here!

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Workout of the Day

A. Take 10 minutes and build up to a HEAVY squat clean

B. “OC ThrowDown Qualifier #2″

For Time:

15 Squat Cleans (155/105)

30 Pullups

12 Squat Cleans

24 Pullups

9 Squat Cleans

18 Pullups

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Tracy leading a pack of DAMN SEXY CrossFitters! Lets go OCCF!

I expect everyone to be at the Barbells for Boobies event on Saturday. It kicks off at 9am. If your not there we will think you don’t like boobs and that would well…… just be weird. SO COME OUT and show support for the BOOBIES!! Let’s SAVE A PAIR.

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Workout of the Day

“Bad Calories”

Row 1 calorie 1st minute

Row 2 calories 2nd min.

Row 3 calories 3rd min…..and so on.

Continue until prescribed calories are not completed in allotted time. Score by total calories completed.

B. AMRAP 3:00

Wallball 20/14

Rest 3:00

C. AMRAP 3:00

100m Sprint

Rest 3:00

D. AMRAP 3:00

Elite (Ring Dip), Intermediate/Novice, Push Ups hands on 25# bumpers

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Haha! Yea Betty, we all know that feeling. The CrossFit “glow”

Announcements

Pullup Seminar this Sunday is SOLD OUT. Some one might cancel so never hurts to put your name on the waiting list.

This Saturday is the Barbells for Boobies event. Please sign up for this guys. Its for such a great cause. We all have known someone who has been effected by this disease. Lets get a great workout in AND raise money to fight Breast Cancer. This Saturday starting at 9am.

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Workout of the Day

A. Deadlift 1-1-1-1

B. 5 RFT

15 Deadlifts (225/155)

20 Pushups

25 Situps

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