Lauren bustin’ out 375# like its butta!!! #400 coming in no time.

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Workout of the Day

A. 15:00 to build to a 1RM Deadlift

B. AMRAP 20:00

5 Deadlifts (275/185)

10 Toes 2 Bar

15 Wallballs

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Kimi looking solid on the KBS!

Guys we still need volunteers for the OC Throwdown on Jan. 14th and 15th. For many of our members who dont know, the OC Throwdown is an annual comp that OCCF has put on. This is our third year and is now the premiere CrossFit event on the West Coast. If  you just wanna kick up your heels and check out some of the best CrossFitters in the world, thats cool too. Just make sure to pick up your early bird ticket before Dec. 1st before the price increases. Go to www.octhrowdown.com to dial yourself in or get more info.

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Workout of the Day

A. 3 RFT

25 KBS (red/blue)

25 Box Jumps

B. 3 RFT

7 Push Jerks (135/95)

12 Burpees

C. 3 RFT

Run 200m

50 Double Unders

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Workout of the Day

A. Back Squat 3-3-3-3-3

B. 50-40-30-20-10

Push Up

Sit up

Air Squat

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See that wall behind Adam? Yea thats coming down. Starting December 2nd demolition will begin on that wall and expansion into the unit next to us will begin. We will gain an additional 1,200 sqft of useable floor space. Lots of extra elbow room and a 3rd rollup door. We are pretty pumped. The completed gym will span nearly 4,000 sqft. Completion of the expansion will be done just in time to for our annual holiday Christmas Party. We will drop more details on that next week.

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Workout of the Day

5 RFT

30 Burpees

30 Wallballs

30 Box Jumps

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Karin with the overhead barbell walk. Never an easy one but making it look solid.

Please make sure to check the Thanksgiving Holiday schedule for any changes to class times.

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Workout of the Day

A. “Helen”

Run 400m

21 KBS (blue/green)

12 Pullups

B. 30 Man makers for time (45/25)

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Bryan Quick- Get Ripped Challenge winner. Looking fierce! Bryan and his brother are Adam are cool cats always helping out others in the box and leading by example.

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Workout of the Day

A. Deadlift 5-5-5-5-5

B. 21-15-9

Burpee

Deadlift (225/155)

Ring Dips

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Toes 2 Bar is a gnarly little beast.

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Workout of the Day

A. Front Squat 5-5-5-5-5

B.

1-10 Front Squats (155/105)

30 Double Unders after each set

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Michael going STRAIGHT BEAST MODE!!

Gymnastics Seminar

Stumped on muscle ups? Want to learn the butterfly pull up, kipping handstand push up, or the rope climb? Join Matt for a 2 hour workshop going over basic and advanced techniques to make your movements more efficient. The regularly scheduled classes offer a great basic understanding of these movements but this workshop will go in depth with the technicalities and offer you much more detailed instruction. You will receive one on one attention tailored to the specific areas where you can improve your movement. This workshop will benefit anyone who is looking to learn or develop the handstand push up, kipping/butterfly pull up, muscle up, and rope climb. We will spend roughly 25 minutes per movement and have a team workout at the end involving all the new skills learned. When: 9 – 11am, Sunday, November 20th

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Workout of the Day

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

Row calories

Burpees

KBS (blue/green)

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Fittest Man in the World. Rich Froning Jr.

A champion leads by example.

What makes YOU want to hit that ‘Late Cancel’ button on the class sign in?

Is it toes to bars? The infamous snatch? or pistols and muscle ups?

Whatever the reason is that you feel the need to dread showing up to the gym that day, this should tell you that you should most likely be working on those specific movements.  Instead of avoiding the lifts or exercises that make us fall behind in a Wod, try and make them some of your strengths. Show up on those days where you know there will be five rope climbs, 75+ double unders, and use that time to work on those skills, because soon enough you will be stringing more double unders and muscle ups together, loading more weight on your snatch, and doing pullups without the band. Challenge yourself!

For example, in the final workout of the 2010 CrossFit Games, Rich Froning Jr. came off the rope mid-climb and when he connected with the floor he came down hard enough to bruise his heel, a painful injury by any standard. Since the curtains fell on the event, Froning has made sure that scaling a rope isn’t a problem anymore. Even our top athletes have weak areas, but as you can see they focus on them. In the 2011 CrossFit Games Rich Froning Jr. not only won his heat for the rope climb/clean&jerk Wod, but got crowned the fittest man on earth. Goes to show hard work, practice, and patience pays off. SO let’s try and hit the ‘Late Cancel’ button a few times less!

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Workout of the Day

A. Power Snatch 3-3-3-3-3

B. AMRAP 20:00

10 Power Snatch (95/65)

10 Overhead Squat(95/65)

10 Toes 2 Bar

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Joe Maga 2nd place Mens Masters

Josh Lemos 2nd place Mens Intermediate

This past weekend was full of good competition and PR’s at the Next Level Invitational. Our OCCF athletes greatly represented our box at the OC Fairgrounds despite the heavy rainfall. Congratulations to Kenny Leverich who took home 20th, Matt Banwart taking 42nd and Rich Bordner at 50th in the Advanced Men’s Division. In the Intermediate Men’s Division we had Josh Lemos take home an impressive SECOND place, Jon Rosenberg at 15th, Charles Lee tied at 17th, Andrew Kong tied at 24th, Adam Quick at 35th and Mike Kosareff at 47th.

Our females also making a statement, Kristen Oyen tied at 17th and Stacey Laibow tied at 19th. And Joseph Maga, showing huge strength in the Master’s Division, taking home 2nd place! On top of the overall placements, there were some amazing PR’s during the first WOD, including Andrew Kong power cleaning 255, 30lbs from his previous max! Charles Lee also dominating his power clean PR at a whopping 285, nice work! Heck of a job this weekend competitors!

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Workout of the Day

A. Weighted Push Up 5-5-5-5-5

B. 3 RFT

Run 400m

21 DB Push Press (45/25)

21 Box Jumps

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