Nick and Mylien surviving “Zimmerman”

A huge part of becoming great at something you’re passionate about is studying it, and always keeping yourself up to date. If you have long or short term fitness goals in CrossFit, attending certifications and training, will improve your knowledge and performance as an athlete. Watch videos, read articles, and become an expert on the movements and lifts we do everyday in the box. Learn the CrossFit standard, and watch other athletes execute the correct movements.

Knowledge is power! The more you learn, the more you will understand the core concepts of CrossFit or any other sport. There are hundreds of articles that go over the physical, technical, and mental side of elite fitness. Take your training to the next level, and enlighten yourself with research, and surprise others with your new discoveries!

Anniversary Party this Saturday!

Join us in celebrating the 3rd year anniversary of our rad little gymnasium. The OPEN WoD kicks things off at 10am. Everyone is welcome to compete and be judged as we are opting in for each week. Tasty BBQ, Full Open Bar, DJ Eamon Sylvester, and discounted Life Asrx gear will follow the workout.
To celebrate the birth of OCCF were gonna get hot and sweaty and then eat and drink ourselves into a stupor. We want YOU there.  Feel free to bring family and friends as well.

Workout of the Day

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

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We don’t have many rules here.  You can yell and cuss, run around barefoot, turn the music up as loud as you want, workout half naked…pretty much anything goes.  All we ask is that you show respect for us, for the gym, and especially for your fellow athletes.  I’m writing this to remind us all of a few things that seem to have fallen by the wayside.  First, introduce yourself to athletes you don’t know.  They might be a visitor from out of town, or they might be someone who decided to get up early and try the morning class for a change, but they might also be a newbie who is trying CrossFit for the first time and they might be reassured by a friendly hello, or two.   Besides, if you learn everyone’s name now you can cheer for them later.  Second, your mom doesn’t work here so pick up after yourselves Don’t leave trash and water bottles on the floor, there are plenty of garbage cans in the gym.  Lastly, respect the equipment.

We don’t want to have a million strict rules, we want OCCF to be a place where everyone can feel comfortable and welcome.  That means a supportive, friendly and clean gym, full of working equipment.

3rd Year Anniversary Party

Save the date! Saturday March 3rd we will be celebrating the third year anniversary of Orange Coast CrossFit.  OCCF started as a small box.  Just three years ago the box started as what looked like a hallway with with a big roll up door.  Three years later Orange Coast CrossFit has expanded twice and added double the space it had before and are still growing.  Everyone is invited to be apart of the festivities.  The day includes but is not limited to, an epic WOD, catered meal, and open bar.  It will be a great day to celebrate the birth of OCCF with friends and family.  We need to get a head count for food so please sign up on the registration page under the “special events” tab.

Workout of the Day

A.  15:00 Max height Box Jump

B.  3 RFT:

Row 300m

20 Wall Ball (20/14)

10 Box Jump Overs (24/20)

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Sarah has only been here a month and is already putting up outstanding performances

It did not take long for Erika to become a CrossFit addict!

Today’s WOD is dedicated to U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine,assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina,died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

Levels

One of the reasons CrossFit has made great strides in the mainstream community is that it can be performed by anyone.  Everyone is physically capable of doing CrossFit.  The question lies in our capacity.  Not everyone can do a snatch or can run.  The great thing is that CrossFit utilizes every in and out of fitness.  There is an insurmountable arsenal to substitute a movement, load, or intensity.  Every person is different.  We all come from different backgrounds and have different goals.  At OCCF we have have three categories: Rx, Intermediate, and Novice.  Depending on the type of athlete you are and your previous athletic background you choose a category that you think you fit in.

If you have no fitness experience prior to our box then definitely go Novice for three to six months.  If you have some experience in fitness you should start in Novice to get a feel for the workouts then bump yourself up to intermediate when you feel you are ready.  Intermediate OCCF athletes have been here for typically six months and training a minimum of four times per week.  Rx OCCF athletes have had extensive experience in CrossFit and typically have been CrossFitting for a year or over.  Depending on the workout you can move divisions.  Some days everyone does Rx and some days everyone does intermediate.  It depends on the WOD and your own work capacity.  There is never a cookie cutter answer to what division you should be in.  Not sure what division to do? No problem, just ask a coach.

3rd Year Anniversary Party

Save the date! Saturday March 3rd we will be celebrating the third year anniversary of Orange Coast CrossFit.  OCCF started as a small box.  Just three years ago the box started as what looked like a hallway with with a big roll up door.  Three years later Orange Coast CrossFit has expanded twice and added double the space it had before and are still growing.  Everyone is invited to be apart of the festivities.  The day includes but is not limited to, an epic WOD, catered meal, and open bar.  It will be a great day to celebrate the birth of OCCF with friends and family.  We need to get a head count for food so please sign up on the registration page under the “special events” tab.

Workout of the Day

“Zimmerman”

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

Intermediate: 245/165, negative HSPU

Novice: 185/115, 15 Push Ups with hands elevated on 2x 25lb. bumper plates

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Devi is jack3d!

Submitting Scores for the 2012 CrossFit Games Open

Remember that you are responsible for submitting your score for the Open!!! You must submit it by Sunday at 5pm every week.  Login with your username and password at games.crossfit.com.

3rd Year Anniversary Party

Save the date! Saturday March 3rd we will be celebrating the third year anniversary of Orange Coast CrossFit.  OCCF started as a small box.  Just three years ago the box started as what looked like a hallway with with a big roll up door.  Three years later Orange Coast CrossFit has expanded twice and added double the space it had before and are still growing.  Everyone is invited to be apart of the festivities.  The day includes but is not limited to, an epic WOD, catered meal, and open bar.  It will be a great day to celebrate the birth of OCCF with friends and family.  We need to get a head count for food so please sign up on the registration page under the “special events” tab.

Workout of the Day

A.  Hang Squat Clean 3-3-3-3

B.  21-15-9

Power Clean (115/75)

Thruster (115/75)

Intermediate:  95/65

Novice: 75/55

Posted in Main Posts | 4 Comments »

Chris Kehl pulling 485# x 3 reps.  BEAST MODE!

Lately there has been a lot of equipment and trash being left out after classes. Here are a few things to consider.

1.  Please be respectful of gym and the resources we provide you with. Please put back any and all equipment used in warm-ups and/or workouts when the class has ended.

2. Clean your DNA! Blood, Sweat, Skin, and Spit cannot remain on our equipment upon you finishing your training. If your DNA is on something, make sure to clean and sanitize it. We have wipes in the cubbies.

3. Be respectful of our equipment. ALWAYS keep your weight under control.  NEVER drop an empty barbell.  NEVER drop a kettlebell or dumbbell, especially in a crowded class these KBs and DBs will bounce all over the place. Our equipment is expensive, treat it with respect.

Submitting Scores for the 2012 CrossFit Games Open

Remember that you are responsible for submitting your score for the Open!!! You must submit it by Sunday at 5pm every week.  Login with your username and password at games.crossfit.com.

3rd Year Anniversary Party

Save the date! Saturday March 3rd we will be celebrating the third year anniversary of Orange Coast CrossFit.  OCCF started as a small box.  Just three years ago the box started as what looked like a hallway with with a big roll up door.  Three years later Orange Coast CrossFit has expanded twice and added double the space it had before and are still growing.  Everyone is invited to be apart of the festivities.  The day includes but is not limited to, an epic WOD, catered meal, and open bar.  It will be a great day to celebrate the birth of OCCF with friends and family.  We need to get a head count for food so please sign up on the registration page under the “special events” tab.

Workout of the Day

For time:

Run 1,000m

30 Handstand Push Ups

Row 1,000m

Intermediate: Negative HSPU (Kick up to a handstand against the wall and lower your head to the ground or abmat slowly)

Novice: 50 Push Ups with hands elevated on two 25lb. bumper plates

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Rich Froning Jr. and Annie Thorisdottir are by far two of the fiercest competitors in this sport, and are amazing to watch during any event. With the new season comes new athletes, and new approaches towards this years competition. We will see how these elite CrossFitters have changed their training, and if it will pay off at the 2012 Games. Will Rich and Annie hold their title? or Will Ben Smith and Kristen Clever step it up and make a come back? Anything can happen during competition, it comes down to who’s hungrier, who wants it the most, and who is willing to sacrifice and dedicate their lives to intense training to be crowned the fittest man and woman on earth. This year by far will be more intense than ever, these elite athletes are determined to fight and compete against the best in the world. What are your predictions for the 2012 CrossFit Games? Who will be on the podium this year? At this level of competition these athletes know that every second and rep counts, and they live by the CrossFit standards. So buckle your seat belts and get ready for a spine-tingling season of elite fitness!

Workout of the Day

A.  CF GAMES OPEN 12.1

AMRAP 7:00

Burpees

*Standards:

This workout begins from the standing position, then the athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.

B.  AMRAP 15:00

7 Push Press (135/95)

10 Overhead Squats (135/95)

15 Sit Ups

Intermediate: 95/65

Novice: 65/35

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Family, friends, firebreathers.  The Orange Coast CrossFit teams at the Winter Shakedown

I hope that I have gotten your attention because registration for the 2012 CrossFit Games Open is under way. We want everyone to participate in this event; the workouts are made so that almost any athlete can participate and enter a score scaled or unscaled. We have no pre-set expectations; we just want a record number of athletes to participate. This is an event where you can learn a lot about yourself, experience the CrossFit atmosphere and compete – really feel that desire to achieve! It is fun. If you have more questions about Sectionals stop by our offices and get more information!

How are you preparing for sectionals or how do you prepare everyday for your workout? Do you focus and make everyday a game day or do you just wing it and hope for the best? How is your nutrition? Are you eating what you need to succeed or are you eating based on emotions and lack of self control?
Today is your day. Make 2012 your year to succeed and meet all of your goals. Be a better you. Do things for the first time, again and better. Leave everything on the floor -sweat, blood, and tears. Make every training session count. No more going through the motions! It’s your time. The CrossFit Games are here. YOU ARE READY! Today is the last day to sign up on the whiteboard!

Announcements:

3rd Year Anniversary Party

Save the date! Saturday March 3rd we will be celebrating the third year anniversary of Orange Coast CrossFit.  OCCF started as a small box.  Just three years ago the box started as what looked like a hallway with with a big roll up door.  Three years later Orange Coast CrossFit has expanded twice and added double the space it had before and are still growing.  Everyone is invited to be apart of the festivities.  The day includes but is not limited to, an epic WOD, catered meal, and open bar.  It will be a great day to celebrate the birth of OCCF with friends and family.  We need to get a head count for food so please sign up on the registration page under the “special events” tab.

New Class Times Available!

Due to the volume of members attending evening classes the past few weeks we have added a 4pm class  Monday – Friday and a 10am Sunday Bloody Sunday class.  The new classes start this week.  They are already up and running on the sign up page so get on it!

Workout of the Day

A.  Deadlift 3-3-3-3

B.  7 RFT:

7 Deadlifts (245/165)

7 Toes to Bar

Intermediate: (205/125)

Novice (155/105)

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It’s just you, the barbell, and the clock.  Get some.

How you finish is far more important than how you start.  Nothing feels better than a great start, but the final seconds of the WOD is what makes or breaks you.  Survive or Fight… which do you choose when you have only two reps or ten seconds left.  The gut check is when every ounce of our body wants to stop for a breath… but we don’t.  The gut check is those final seconds when every rep or second counts and instead of bowing out you suck it up and get some.  The gut check is when you are on the final lap of a WOD and instead of letting up you sprint until you vomit.  The gut check is when you hear that voice that tells you to rest but you tell that voice that resting is overrated.   Time to suck it up, dig deep, fight, finish strong, get some, and leaving nothing.

Workout of the Day

A.  12:00 Build to a 5RM Thruster (Barbell taken from the ground)

B.  “Rahoi”
Complete as many rounds as possible in 12 minutes of:
12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Bupees

Intermediate: 75/55

Novice: 65/35

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We have lift off!

Announcements:

The 2012 CrossFit Games Open starts this WEDNESDAY!  The Open lasts for five weeks with one workout per week.  There are two steps to competing in the Open. First, you will need to create an account. Once you have an account, you can begin filling out your profile and will be able to receive notifications about the season.  For $30 you will be registered for the CF Games Open and will receive a limited edition OCCF Reebok CF Games Open t-shirt.   One workout will be released every Wednesday night at 5pm starting February 22nd.  We will perform the workout at the box every Thursday and Sunday as a group.  It will be just like the Superbowl Competition but only one workout and you will get to see how you rank against everyone in the world.  There will be three divisions: RX, intermediate, and novice.  There will be prizes for the top finishers in each category.  Our goal is to have 100 members from OCCF competing in the 2012 CrossFit Games Open!  Be sure to sign up on the white board with your t-shirt size at the box.

3rd Year Anniversary Party

Save the date! Saturday March 3rd we will be celebrating the third year anniversary of Orange Coast CrossFit.  OCCF started as a small box.  Just three years ago the box started as what looked like a hallway with with a big roll up door.  Three years later Orange Coast CrossFit has expanded twice and added double the space it had before and are still growing.  Everyone is invited to be apart of the festivities.  The day includes but is not limited to, an epic WOD, catered meal, and open bar.  It will be a great day to celebrate the birth of OCCF with friends and family.  We need to get a head count for food so please sign up on the registration page under the “special events” tab.

New Class Times Available!

Due to the volume of members attending evening classes the past few weeks we have added a 4pm class  Monday – Friday and a 10am Sunday Bloody Sunday class.  The new classes start this week.  They are already up and running on the sign up page so get on it!

Workout of the Day

A.  10:00 Build to a heavy Power Clean and Jerk

B.  “Liquid Cocaine”

5 RFT:

5 Clean and Jerks (155/105)

10 Chest to Bar Pull Ups

Intermediate: (125/85)

Novice: (95/55)

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Carson learning that the prowler always wins

With the Reebok Crossfit Games Open coming up on us, what is your training looking like? Are you taking your rest? Are you going every single day or doing two a days multiple days of the week? Take a step back and asking are you training optimally to increase your performance or are you breaking your body down. Rest is an important part to training and planning those days is crucial as well. But there is a difference from resting to rest and from overtraining. Basic rest is to reduce fatigue from sleep deprivation, soreness, and etc. but just simply taking days off from overtraining won’t solve the problem, reduced intensity will. Overtraining is not necessarily a bad thing but optimal development comes on the margins of overtraining. If you are far from overtrained, you are far from peak performance. So take a step back and see if you are training optimally for yourself.

Survey

Please take time to answer one question on this survey CLICK HERE

Announcements:

The 2012 CrossFit Games Open starts next week!  The Open lasts for five weeks with one workout per week.  There are two steps to competing in the Open. First, you will need to create an account. Once you have an account, you can begin filling out your profile and will be able to receive notifications about the season.  For $30 you will be registered for the CF Games Open and will receive a limited edition OCCF Reebok CF Games Open t-shirt.   One workout will be released every Wednesday night at 5pm starting February 22nd.  We will perform the workout at the box every Thursday and Sunday as a group.  It will be just like the Superbowl Competition but only one workout and you will get to see how you rank against everyone in the world.  There will be three divisions: RX, intermediate, and novice.  There will be prizes for the top finishers in each category.  Our goal is to have 100 members from OCCF competing in the 2012 CrossFit Games Open! We are currently at 71.  Be sure to sign up on the white board with your t-shirt size at the box.

3rd Year Anniversary Party

Save the date! Saturday March 3rd we will be celebrating the third year anniversary of Orange Coast CrossFit.  OCCF started as a small box.  Just three years ago the box started as what looked like a hallway with with a big roll up door.  Three years later Orange Coast CrossFit has expanded twice and added double the space it had before and are still growing.  Everyone is invited to be apart of the festivities.  The day includes but is not limited to, an epic WOD, catered meal, and open bar.  It will be a great day to celebrate the birth of OCCF with friends and family.  We need to get a head count for food so please sign up on the registration page under the “special events” tab.

New Class Times Available!

Due to the volume of members attending evening classes the past few weeks we have added a 4pm class  Monday – Friday and a 10am Sunday Bloody Sunday class.  The new classes start next week.  They are already up and running on the sign up page so get on it!

Workout of the Day

AMRAP 20:00

5 Burpee Pull Ups

7 Toes to Bar

9 DB Thrusters (45/30)

Intermediate: DB: (35/25)

Novice: DB: (30/10-20)

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