Post WOD pose by Hayleigh

What are some of the things you say to yourself when you’re trying to push through the end of a Wod, or when you see a difficult workout on the blog? Do you fight through it or do you tell yourself it’s too hard back?

We all have voices in our heads which talk to us on an almost constant basis. Our voices give us messages continually, and what they say to us affects us. Positive self-talk is very important in CrossFit because not only is it a physically demanding sport, but mentally as well. Your mental game is just as important as your physical game in any Wod or CF competition.

“Your thoughts will become your words. Your words will become your actions. Your actions will become your habits. Your habits will become your character. Your character will define your destiny.” -Ghandi

This is some advice I discovered in a blog regarding self-talk. The thoughts you think and the pictures you visualize before taking action will have a dramatic impact on your end results. So how does this effect you in the gym? Spend time visualizing your desired outcome. If your desired out come is to complete a heavy lift, run a fast route, jump really high or just lose some weight, visualize the end result. Seeing yourself achieving your goal will bring you closer to it. Another helpful hint is to be mindful of what is going in your mind throughout the day. Ask yourself questions that drive action towards achieving your goal (ex: What can I do right now that will bring me closer to my goal?). Lastly, take massive action and be relentless. There will always be resistance in anything that has value. Move forward and be fearless. We are CrossFit.

Workout of the Day

A1.  Hang Power Clean 3-3-3-3-3

Rest :30

A2.  AMRAP Ring Dip x 5

Rest 2:00

Format: Do 3 unbroken heavy hang power cleans, rest :30 before the ring dips, perform AMRAP unbroken ring dips, then rest 2:00.  Repeat 5x.  Score by heaviest weight and total ring dips.

B.  4 RFT:

12 Burpees

12 Toes to Bar

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I always hear that I should be drinking eight glasses of water a day, but it takes a lot of unnatural effort to get close to that. Is it just me? What’s your take on the water rule?

Years ago someone put forth the idea that we all needed to drink 8 glasses of water a day. Perhaps it came from a series of studies in the 1940s, which recommended that an individual consuming 2000 calories per day should consume 2 liters of water, or roughly 8 eight-ounce glasses.  Lost in the translation somewhere was an important caveat that much – if not most – of the water we required could actually be obtained from the foods we eat. The average person is said to obtain 20% of his/her water from foods throughout the day. If the bulk of your diet is vegetables and fruit, this percentage is assuredly higher.

So how much water does a person need?

Our individual need for water depends on numerous factors. Activity level, body size, environment (humidity level and altitude, most significantly), quality of health, age, and pregnancy/breastfeeding impose the most legitimate variations. In general, we want to replace the fluids we lose in a day, and intensive activity (with its accompanying sweat) will increase the amount of fluid we need. (For prolonged, intensive exercise and/or significant water intake, it’s essential to balance salt/electrolytes with water.) The drier our climate, the more water we tend to lose, but unless you’re sitting out in the blazing sun for hours at a time, it doesn’t make a huge difference. Altitude, because of the body’s more laborious breathing, can increase our need. Those who are ill can require more, depending on their condition and any treatments they’re receiving. (People with kidney disease, kidney stones, a history of bladder cancer, or a tendency for urinary tract infections are usually advised to drink more.) Women who are pregnant or nursing definitely need to drink more. Finally, I mention age not because older men and women necessarily need more water. In fact, if they’re more sedentary, they probably need less.

For most of us, however, thirst is a physiological instinct that is there for a reason. So if you actually feel thirsty, by all means have a drink.

Read more: http://www.marksdailyapple.com/8-glasses-of-water-a-day/#ixzz1jg03SrgG

ANNOUNCEMENTS:

Sign up for the 1st Annual Orange Coast CrossFit Superbowl Competition!  The day will start at 9am on Saturday Feburary 3rd and end at Noon. This competition is open to all members of OCCF. We will BBQ and feast after the competition.  More details coming soon! Sign up by clicking on classes / register, then click on special events.

Workout of the Day

A.  Strict Shoulder Press 5-5-5

B.  ”Nutts”

10 HSPU

15 Deadlifts (250/165)

25 Box Jumps (30/24)

50 Pull Ups

100 Wall Ball (20/14)

200 Double Unders

Run 400m (45/25)

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2012 OC Throwdown Banner at the OC Fairgrounds

Workout of the Day

CFT

A.  Find 1RM Back Squat

B.  Find 1RM Shoulder Press

C.  Find 1RM Deadlift

CrossFit Total = Cumulative pounds

D.  Row 500m

Rest 2:00

Row 500m

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Congrats to all those who made it through every Hero WOD we threw at you. At the hardest point of the WOD is when it counts the most, whether you will push yourself harder than every before or submit to defeat. These Hero workouts were created in tribute to the fallen and we as crossfitters show them honor by doing these gut-wrenching workouts and when it seemed tough to us, we take a look at what these Heroes have done and our petty sufferings become minute to the sacrifices they made. There is a story behind each Hero, so next time you’re about to do a Hero WOD, look into that individual to have a deeper understanding and experience as you do the WOD.

ANNOUNCMENTS:

The 2012 OC Throwdown is only two days away!  Come out to support Stacey, Piper, Lauren, Andre, Joe, Charles, Jon, and Kenny as they battle some of the fittest athletes in the COUNTRY! Save some money and buy your tickets in advance! Click Here for Tickets

The box will be closed Saturday and Sunday for the 2012 OC Throwdown.

Hero of the Day

“The Seven” Seven rounds of:

• 7 Handstand push-ups
• 135 pound Thruster, 7 reps
• 7 Knees to elbows
• 245 pound Deadlift, 7 reps
• 7 Burpees
• 7 Kettlebell swings, 2 pood
• 7 Pull-ups

Get into groups of three who are of similar strength and share one thruster barbell, one deadlift barbell, and one KB.  Start at different movements.

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Wear your blue this weekend

In just TWO days we kick off the start of what’s going to be one of the most amazing competition seasons to remember! That being said, OCCF needs to show how supportive and enthusiastic we can be for not only our competitors, but our members as well. We have all have had workouts where we’re struggling through a Wod, and no one is there to motivate and push you through the last stretch of a workout. No one wants to be in that situation. That’s why we are stepping up our training this year as a gym by pushing oursleves, and our neighbors to become the best athletes we can be. There is truth behind the saying “strength in numbers,” and that’s exactly the mentality we want to have going in to this year. How FIT can WE be?

ANNOUNCMENTS:

The 2012 OC Throwdown is only two days away!  Come out to support Stacey, Piper, Lauren, Andre, Joe, Charles, Jon, and Kenny as they battle some of the fittest athletes in the COUNTRY! Save some money and buy your tickets in advance! Click Here for Tickets

The box will be closed Saturday and Sunday for the 2012 OC Throwdown.

Heroes of the Day

A.  ”DT”

5 RFT:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks
B.  ”Morrison”

50-40-30-20-10

Wall Ball (20/14)

Box Jump (24/20)

KB Swing (Blue/Green)

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Breathe slow, work fast

How many of you have ever wondered who the top guy and top girl are at OCCF?  Who at OCCF is the fastest, strongest, and most fit athlete?  On Saturday, February 4^th, 2012 it is time to find out.  With a lot of our athletes in their best shape training for the Throwdown, now is a better time than ever to have a friendly competition.  We are going to have a Super Bowl of our own right here at our box to determine what guy and girl are WORTHY enough to wear the crown of King and Queen of OCCF.  This will be a sudden death format, single elimination competition, consisting of three WODS.

EVERYONE is invited to join for the first WOD to compete for their place in the second and third WOD’S.  This will also take the place of the Saturday, February 4^th, morning classes.  After the first, the top 15 men and 15 women will move on to the second.  After the second WOD, the top 5 men and 5 women will move on to the third and final WOD.  The top male and top female will be crowned King and Queen of OCCF!  Following the “crowning ceremony,” there is going to be a celebration including, but not limited to, BEER and BBQ right here at the box.  Again all members are invited to join in the first WOD and are more than welcome to bring a friend to this event.

This will be a great way to show your friends what you have been bragging about to them since you began your Crossfit journey.  Can you think of a more exciting way to kick-off Super Bowl weekend, than having one of our own!?  So whether you are new or an OCCF veteran come out and meet your fellow athletes you may have not been able to meet otherwise.  This is going to be a really great time!  Again, ALL members are encouraged to join in the competition and festivities!  Even if you know you aren’t the best(yet), it is still great to see how you stack up next to your peers.  This will be the competition you don’t wanna miss!

Shout out Kevin Cunningham for the great idea!

Spots are limited. Sign up under the class sign in, click on the “Special Event” tab to reserve your spot!

Hero of the Day

“Helton”

Three rounds for time of:
Run 800 meters
30 Squat Cleans (2x 50lb. / 2x 40lb.) *
30 Burpees

*Use a 105/95lb. Barbell as substitution if needed

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Mylien on the toes to bar

ANNOUNCMENTS:

The 2012 OC Throwdown is only five days away!  Come out to support Stacey, Piper, Lauren, Andre, Joe, Charles, Jon, and Kenny as they battle some of the fittest athletes in the COUNTRY! Save some money and buy your tickets in advance! Click Here for Tickets

The box will be closed Saturday and Sunday for the 2012 OC Throwdown.

Hero of the Day

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

“Nate”

AMRAP 20:00

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings (Red/Blue)

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Dan going hard on the deadlift

This week is a challenge to all OCCF Members to complete five days of intense workouts.

CrossFit Hero WODs are some of the most intense workouts that you could ever experience. The workouts are named after CrossFitters  who were killed in the line of duty.  Many of them were apart of armed forces, law enforcement, or first responders.  These are intended to be performed with intense effort, in honor of the fallen.  While you endure great pain and adversity this week remember those who gave their lives in service to us. Honor these heroes with your best effort.

ANNOUNCMENTS:

The 2012 OC Throwdown is only five days away!  Come out to support Stacey, Piper, Lauren, Andre, Joe, Charles, Jon, and Kenny as they battle some of the fittest athletes in the COUNTRY! Save some money and buy your tickets in advance! Click Here for Tickets

The box will be closed Saturday and Sunday for the 2012 OC Throwdown.

Hero of the Day

“Roy”

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.

5 RFT:

15 Deadlifts (225/155)

20 Box Jumps (24/20)

25 Pull Ups

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Hayleigh

The 2012 OC Throwdown is only one week away!  Come out to support Stacey, Piper, Lauren, Andre, Joe, Charles, Jon, and Kenny as they battle some of the fittest athletes in the COUNTRY! Save some money and buy your tickets in advance! Click Here for Tickets

ANNOUNCMENTS:

Saturday classes are cancelled due to the OC Throwdown Judges meeting.

Team OCCF Tryouts:

Tryouts begin at 8am this Saturday.  Email matt@orangecoastcrossfit.com to reserve your spot.

Workout of the Day

A.  Bench Press 2-2-2-2-2

B.  5 RFT:

80ft. Overhead Walking Lunge (45/25)

20 Push Ups (Hand Release at the bottom)

20 KB Swings (Blue/Green)

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Sweat angel

We have gotten tons of new members joining our gym lately! This is awesome starting the new year off with so many new athletes who are becoming a part of the CrossFit community here at OCCF. It is a tough transition to go from a 24hr Fitness, or no fitness at all, to becoming a CrossFitter. We have all been there. So if you are a veteran here at the box, walk up to those unfamiliar faces and go introduce yourself to a newbie. It’s easy to stay with your intimate group of friends here at the gym, but what makes Orange Coast CrossFit a phenomenal place to train is our camaraderie with one another. Our members provide an outstanding group of support for each other, and while heading into the competition season we will definitely need it!

If you are a new member, don’t be shy! Everyone here is more than willing to show you the ins and outs. The intense, energetic vibe we have at the gym is because of how our athletes and competitors interact with each other. This is a family, and we want to welcome all new athletes in. This is OUR year to show the CrossFit community what separates our gym from the rest. A great way to start off supporting our athletes, and meeting new people will be next week at the 2012 OC Throwdown, a competition held by us! (January 14th-15th) That being said, our gym needs to have the MOST spirit!

ANNOUNCMENTS:

Saturday classes are cancelled due to the OC Throwdown Judges meeting.

Team OCCF Tryouts:

Tryouts begin at 8am this Saturday.  Email matt@orangecoastcrossfit.com to reserve your spot.

Workout of the Day

A.  21-18-15-12-9-6-3

Power Snatch (95/65)

Wall Ball (20/14)

B.  3-6-9-12-15-18-21

Push Press (95/65)

Box Jump (24/20)

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