Reminder: All athletes check in at 8am

OCCF Superbowl Competition – Heat Schedule

WOD 1

AMRAP 10:00

10 Thrusters (95/65)

10 KB Swings (Red/Blue)

10 Box Jumps (24/20)

Intermediate: Thruster (75/55) KB (Blue/Yellow)

Novice: (65/45) KB (Yellow/White)

WOD 2 (Top 15 Men and Women only)

In a 6:00 Time cap perform:

40 Bar Facing Burpees

In the Remaining amount of time:

Find a 1RM Deadlift

(Intermediate and Novice: 30 Bar Facing Burpees)

WOD 3 (Top 5 Men and Women):

1st Minute perform:

1 Front Squat (135/95)

1 Pull Up

20 Double Unders

2nd Minute perform:

2 Front Squats

2 Pull Ups

20 Double Unders

3rd Minute

3 Front Squats

3 Pull Ups

20 Double Unders

Continue until you are unable to perform the prescribed amount of reps within the allotted time.

(Intermediate: Front Squat (115/75), Assisted Pull Up, Double Unders or 40x Singles)

(Novice: Front Squat (95/65), Assisted Pull Up, Double Unders or 40x Singles)

—————————————————————————————————————————————–

The last day to buy your hoodie is Monday the 6th of February. Get on it!  Pre Order it on the “classes/sign in” page under “online store”

Workout of the Day

A.  Barbell Complex x 5 sets

Perform the following without dropping the barbell:

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

B.  3 RFT:

12 Power Snatches (105/70)

12 Wall Ball

12 Toes to Bar

Intermediate: (85/55)

Novice: (65/45)

Posted in Main Posts | 14 Comments »

Kyle hitting the wall balls at the break of dawn

What are your goals going into the 2012 Reebok CrossFit Games Open? (beginning Feb.22nd)

If you are looking to make it to the Southern California Regionals, there should be months of preparation leading up to it. Just because you aren’t competing as much in the Fall/Winter season, doesn’t mean your training should slow down. You should train as if there’s no finish line, train as if everyday were the final Wod of the CrossFit Games. Hold yourself accountable for all reps, all standards, and push yourself when no one is watching. If you want something bad enough, nothing and no one is stopping you. You are not training JUST for this years CrossFit Games Open, but for EVERY Open the next 5+years. Dial in your training, think positive, fuel your body with the right food, and push yourself past the point of wanting to give up. It’s those competitors that strive for having every movement ‘Unbroken’ that are successful athletes. Give every WOD the same passion and push as you would if you were in any competition next to Rich Froning Jr. or Annie Thorisdottir, tell yourself you can and push the teammate next to you. 3-2-1-GO!

ANNOUNCMENTS:

Registration is closed for the Superbowl Competition.  Heats and WODs will be released tomorrow night at 9pm!

Workout of the Day

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (Blue/Green)
60 Sit-ups
70 Burpees

Intermediate:

-HSPU w/feet elevated on the box

-Yellow / White KB

- Assisted Pull Up

Novice:

- 50x Push Up (Sub for HSPU)

- Green / White

- Assisted Pull Up

Posted in Main Posts | 4 Comments »

Lara on the overhead squat

As Crossfit coaches, we have many responsibilities when leading you through a group class. In addition to encouraging you and pushing you, we also have the responsibility of keeping you safe. This means making sure you have good form, that you are lifting weights within your strength and skill level, and that you are recovering properly. However, you the athlete also play a role in your safety. If you have an injury, it is your responsibility to inform the coach.   If you have a pre-existing condition, like scoliosis, you have to tell us, otherwise there is no way of us knowing. Please do not be afraid to speak up in class. No one’s going to think any less of you if your shoulder is bothering you and you have to modify the workout. We’ve all been in your situation before. If you continually aggravate your injury it will never heal. We are more than happy to modify workouts for you in the case of injury or any other physical limitations you may have. We want you to get the most out of your session and if you’re doing damage, you’re regressing, not progressing.

As useful tool for many crossfitters is: http://www.mobilitywod.com/ .  Check it out!!

ANNOUNCEMENTS:

Lots of people have asked for us to list scaled options for the WODs. From now on we will offer an intermediate and novice option.

OCCF Superbowl Competition: EVERYONE is invited and encouraged to join for the first ever in house CF comp! This will take place Saturday, February 4th.  After the first wod, 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. The workouts will be fun, the bbq delicious, and the beer ice cold! A great way to get to know your fellow gym mates better as well.

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

THERE WILL BE DIVISIONS: ADVANCED, INTERMEDIATE, NOVICE.  Email matt@orangecoastcrossfit.com the division in which you would like to be placed.

Advanced men and women should be able to do: 95lb. / 65lb. Thrusters, Red/Yellow KB swings, 135lb. / 95lb. Squats, Pull Ups, Double Unders

Intermediate men and women should be able to do: 75lb. / 55lb. Thrusters, Blue/Green KB Swings, 115lb. / 75lb.  Squats, Pull ups, Double Unders

Novice men and women should be able to do: 65lb. / 45lb. Thrusters, Yellow/White KB Swings, 95lb. / 65lb. Squats, Assisted Pull Ups, Single Unders

Workout of the Day

A1.  Back Squat 5-5-5-5

Rest :30

A2.  AMRAP Strict Pull Up x 4

Rest 2:00

Format: Do 5 Heavy back squats then rest for :30 then perform as many unbroken strict pull ups as possible.  Repeat 4x total.

B.  5 RFT:

Run 200m

30 Double Unders

Posted in Main Posts | 11 Comments »

Calm before the storm

Remember to sign up under the class sign in, click on the “Special Event” tab to reserve your spot.  The deadline is Wednesday night.  If you are not signed in on the class page you will not compete.

Details for this weekend:

-  3 Workouts

-  Everyone does the first Workout

- Top 15 Men and Top 15 Women move on to WOD 2

-  Top 5 Men and Top 5 Women move on to WOD 3

-  WODs and Video Standards will be released Thursday night

- Heats will be released Thursday night

- Bring food and drinks!

- Bring a chair or something to sit on

-  All competitors check in at 8:00am

- There will be a prizes for the first place Mens and Womens divsions

Workout of the Day

A.  Clean and Jerk 1-1-1-1-1-1

B.  ”Grace”

30 Clean and Jerks

Posted in Main Posts | 6 Comments »

Breath control and the ability to breathe under duress is critical in CrossFit as well as in sport. Your VO2 Max which is your bodies ability to utilize and uptake oxygen during exercise is one way to measure it. The video of William Turbidge freediving the “The Arch” which is the longest underwater tunnel in the world is another. 180 ft. down and another 90 ft. through the tunnel then back up 180 ft to the surface.  No fins. One breath. Unbelievable.

Announcements:

Lots of people have asked for us to list scaled options for the WODs. From now on we will offer an intermediate and novice option.

OCCF Superbowl Competition: EVERYONE is invited and encouraged to join for the first ever in house CF comp! This will take place Saturday, February 4th.  After the first wod, 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. The workouts will be fun, the bbq delicious, and the beer ice cold! A great way to get to know your fellow gym mates better as well.

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

Workout of the Day

AMRAP 3:00 x5 Rounds ( 3:00 rest bw rounds) Score it total rounds.

95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

(Intermediate 75#/55# Novice 65#/35# )

Posted in Main Posts | Comments Off

Steven

ANNOUNCEMENTS:

1st Annual OCCF Superbowl Competition

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.

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

Coconut Water!

OCCF Now stocks C20 Coconut water.  Pick it up in the fridge for $3.

Workout of the Day

“11.5″

AMRAP 20:00

5 Power Cleans (145/100)

10 Toes to Bar

15 Wall Ball (20/14)

Posted in Main Posts | 6 Comments »

Yolanda on the OHS

When you look the part, you start feeling the part! I’ve noticed that when I plan and organize my workout outfits and put on some new shorts or socks I feel ready to do some work at the gym. But on those days when I don’t care about what I put on, or have messy hair and mismatched socks are the days I’m not as confident, and my Wod’s usually aren’t so strong. Looking and feeling the part can make a huge difference in your performance. If you notice, there are a few members who always come in and have a thought out wardrobe every time they workout (ex: Charles Lee always matches his socks to his shirt, and his shoes to his shorts!) Charles always looks like he’s pumped and ready for whatever Wod is thrown at him. It’s strange how just your weightlifting shoes or wrist wraps can make you feel 10x stronger and confident. Get the right equipment, and allow yourself to feel like a top athlete. Two big wardrobe trends for the men are board shorts and compression tights. A lot of the ladies tend to wear long socks and colorful outfits. Get WILD! Have fun with what you wear and feel good about your training.

What outfit do you love wearing to the box?

Here is a list of some different brands worn by CrossFitters:

-Lulu Lemon

-Reebok

-Life As Rx

-Hurley

-Wod Gear

-SICFIT

-Under Armour

-Body Science

-Skins

-Strength Wraps

-2XU

-Inov8

-Addidas

-Nike

ANNOUNCEMENTS:

1st Annual OCCF Superbowl Competition

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.

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

Workout of the Day

“11.4″

AMRAP 10:00

60 Bar Facing Burpees

30 Overhead Squats (120/75)

10 Muscle Ups

Posted in Main Posts | 12 Comments »

Mac is a jedi

Crossfit is an extremely challenging sport.  The longer you do it the more difficult it becomes. Overtime you start setting goals and striving to beat your previous times/number of repetitions on benchmark workouts. In order to improve, you must have a strategy.

Let’s take a good, yet terrible, workout for a lot of Crossfitters out there and strategically plan it out.  FRAN.  Very few of us can tear through Fran without a problem, let alone do it without a strategy. Looking at the workout realize its 90 total repetitions.  You must break down the work in a way that is manageable for you.   One strategy I give to people who have never attempted Fran is as follows:

Thrusters: 7-7-7, Pull-ups: 7-7-7

Thrusters: 5-5-5, Pull-ups: 5-5-5

Thrusters: 3-3-3, Pull-ups: 3-3-3

4 rules to CrossFit WOD Strategy:

Know your physical ability

Plan realistically

Always push yourself

Plan on the last round/minute to be agonizing

A brief discussion on the rules: 1.) Know your physical ability. After you have been crossfitting for a few months you will be able to accurately judge your physical ability. If you think you can do 21 thrusters unbroken…that’s awesome! But if you try it and find out you can really only do 9 unbroken, the entire strategy was a waste. 2.) Plan realistically. Do not plan on what sounds good, but won’t end up happening. If you know that you generally get really tired two rounds into a workout don’t just evenly distribute reps. Distribute them based off of your level of capacity. 3.) Always push yourself. Never break a WOD down so much that you are resting more than you are working. Nuff said! 4.) Plan on the last round/minute to be agonizing. This is where you really cook the bacon. That last minute should damn near kill you in every workout.

Workout of the Day

“11.3″

AMRAP 5:00

1 Squat Clean (165/110)

1 Jerk (165/110)

Posted in Main Posts | 2 Comments »

"Light weight!"

Chris Griffith stood out not only as an outstanding athlete but a member who embodied all of what OCCF is.  Chris always came into the box with a great attitude and hit every workout with agression.  He made an incredible  transformation for himself while a member at OCCF.   Chris has moved to pursue a better job out of state.  Good news is that he will be visiting every few months or so to hit a WOD at his home box.  Post farewells to comments.

ANNOUNCEMENTS:

1st Annual OCCF Superbowl Competition

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.

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

Workout of the Day

“11.2″

AMRAP 15:00

9 Deadlifts (155/105)

12 Push Ups (Hand Release)

15 Box Jumps (24/20)

Posted in Main Posts | 10 Comments »

Are you ready for the 2012 Reebok CrossFit Games Open? Starting February 22nd a new workout will be released for 5 weeks. Every one of us at OCCF will complete this workout and submit our times and be able to see where we stand vs. CrossFitters from all over the globe. Tuesday Nights @ 5 PM. This is the first step in qualifying for the 2012 REEBOK CROSSFIT GAMES. This year WE WILL  send one team and one individual to The Games. That has been our goal all year and our sights are set.

We welcome all local CrossFitters to drop-in to OCCF. We’ll be “Opting In” to host the OPEN WOD’s on Tuesday nights starting at 5pm. All OCCF athletes planning to qualify for the Regionals as an individual or as a member of TEAM OCCF, must show-up every Wednesday night for six weeks. We will also have a “second chance”, OPEN WOD on Saturdays for OCCF members only. To read more about The Open click here.

All week we will be performing the Open WoDs from last year.

Workout of the Day

“11.1″

AMRAP 10

30 Double Unders

15 Ground to Overhead (75/55)

Posted in Main Posts | 1 Comment »