Who is the fittest? How do you know? Since 2007, the CrossFit Games have evolved to answer these questions. Each year the event is a more comprehensive test of fitness, and the athletes raise the level of competition to unprecedented heights. The average Games athlete in 2012 will be dramatically more capable than the world’s best in 2007.

Several unique characteristics define the CrossFit Games. The Games change every year, and the details are not announced until right before each event. Athletes train year-round for a competition that is almost completely a mystery. When they reach the Home Depot Center, they put their training and mental fortitude to the test and take on a rigorous, broad-ranging test of overall physical capacity. After three days, the Fittest on Earth will have clearly distinguished themselves.

Announcements:

REGIONALS

Come out this May 11-13 and support your OCCF brothers and sisters as the best of the best in the Southern California Region go head to head for a spot in the Reebok CrossFit Games this July. Come watch Kenny Leverich and Vanessa Reyes take on the rest of the Region individually while Matt, VKong, AKong, Stacey, Lauren, Marly, Kristen and Charles (with big calves) represent OCCF and go H.A.M. in the team competition. Tickets are $10 for a day and $25 for all three. A lot of us plan on being there for all 3 days and we will have a few spots set up in tent city. So bring your sunscreen, your voices and that OCCF energy that everyone’s been talking about, its gonna be E.P.I.C.!!!

Pomona Fairplex 1101 West Mckinley Avenue, Pomona CA

ATTENTION:

Due to the increase of “no shows” and “no sign in”  in class the following scheduling/cancellation procedure will be implemented:

No Show:

1st offense: A warning
2nd offense: Phone call/email stating that you have had 2 recent no shows and the next will result in a $25 fee charged to your account.
3rd offense: $25 fine charged to your account.

Come on now people, its not that hard to press a button and cancel your appointment.

Not Signed In:

1st offense: A warning
2nd offense: 50 Burpees
3rd offense: $25 fine charged to your account.

You do have the ability to reserve classes a week in advance, please take advantage so you can guarantee your spot.

Workout of the Day

3 Rounds:

5:00 AMRAP

5 Deadlifts (275/185)

10 Toes to Bar

15 Wall Ball

Rest 3:00 B/W Rounds

Intermediate: (225/155)

Novice: (185/115)

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Justin and Andrew on the last stretch of the 2k row

Got pistols? Glenn does

Stauff never quits no matter what stands in his way

Announcements:

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David making the 100lb. Dumbbell look like a paper weight

Announcements:

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“If you are 100% dedicated to your nutrition & fitness, the journey will be 200% easier than it would be if you were only 99% dedicated.” -Anonymous

This 1% difference can & will determine the success and failures on your fitness and nutrition journey.  It consists of  the willingness to educate yourself, mental strength, Self discipline, and goal specific planning.

You have to ask yourself;  Are you willing to completely commit to making your journey a successful one? If you have answered yes then let the mental reprogramming begin…

What food is NOT

Food is not for pleasure, comfort, entertainment or distraction. Eating isn’t a hobby and shouldn’t be used to aid you in processing your emotions. It is not your friend and it’s not your enemy. I doesn’t love or hate you. It doesn’t hold you when you’re lonely or make you laugh when you’re down.  It shouldn’t obsess you, torment you or control you; It is just food and is fuel for the human engine.

FOOD IS FUEL

Think of your body as a your human engine.  In order for an engine to run at its peak efficiency it requires very specific ingredients.  Just as the engine in your vehicle requires a specific octane of fuel to properly run, your human engine requires nutrients, vitamins, minerals, enzymes, amino acids, carbohydrates, lipids(fats) and water to run smoothly. Our engine gets this fuel directly from the food and liquids we consume. When you think of food for fuel you can begin to alter your thoughts and adopt healthier physical and mental nutrition habits.

CHOOSE YOUR OCTANE

The fuel we consume affects all body processes; physical performance, body composition, repair & recovery, fighting infection and mental & physical health.  Although each nutrient has a different and very specific role it plays in fueling  & maintaining your engine the one common function they share is to keep you going.  With the proper nutrients and balanced diet many things start to happen.  The aging process slows, health and performance improves and you will live longer with an improved quality of life.

If  you do not give yourself the proper nutrients you impair the body’s normal functions and cause yourself great harm.  You can show no signs of illness and be unhealthy. One problem most have is not getting the nutrients needed from their diets because most of the food consumed is cooked in unhealthy oils and is processed.  Cooking food at high temperatures and conventional food processing destroy vital nutrients the body needs to function properly.  The organic raw foods that supply these nutrients are largely missing from today’s diet.  It is about the quality of food you are eating. If you put cheap fuel in the gas tank in your car it is not going to run as smoothly as it would if you put the higher octane fuel in. Our bodies are no different. To insure wellness is to be sure you are getting the correct amount of the proper nutrients daily.

Your stomach is about the size of both of your hands held out in front of you cupped together like a bowl. It’s your body’s fuel tank. It is the right size for your body. In a car, if you overfill your gas tank, it will spill out on the ground, wasting the gas. In your body, the fuel doesn’t spill out. The body stores it as FAT! Make sure you’re not over-filling your tank. And ONLY fill it if it empty! Be aware of why you’re eating. If the tank is half full, there is no need to stop and refuel just because a gas station is near. You to keep running until the fuel light comes on!

CHANGING YOUR OUTLOOK

Be positive and focus on what you ARE eating. Acknowledge how you are nourishing your body and improving your performance rather than on what you are not eating. Eat in a way that supports your goals. Never say you CAN’T have something. You CAN have whatever you want. You are CHOOSING to eat healthy and nutritious foods. You are taking back control of your health and wellness and you need to reward yourself by acknowledging this. To succeed you must be positive. A healthy diet is not a form of punishment and shouldn’t be viewed as such.

Beware of your brain. Sometimes out of the blue it will set in motion trying to crack the code, the cheat — to figure out what it needs to break you. Cheats, falling of the wagon and binges are all result of your brain tumbling around until it finds the correct combination. And the combination mostly likely will change at any given time. Sometimes it will come in the form of a deserving reward or a glycogen refeed to hit that Oly Lift PR or just a simple, small taste of your favourite dessert. Be aware of the combinations your brain might try to lock because it is rarely hunger or lack of satiety that drives you to these moments.

REGIONALS

Come out this May 11-13 and support your OCCF brothers and sisters as the best of the best in the Southern California Region go head to head for a spot in the Reebok CrossFit Games this July. Come watch Kenny Leverich and Vanessa Reyes take on the rest of the Region individually while Matt, VKong, AKong, Stacey, Lauren, Marly, Kristen and Charles (with big calves) represent OCCF and go H.A.M. in the team competition. Tickets are $10 for a day and $25 for all three. A lot of us plan on being there for all 3 days and we will have a few spots set up in tent city. So bring your sunscreen, your voices and that OCCF energy that everyone’s been talking about, its gonna be E.P.I.C.!!!

Pomona Fairplex 1101 West Mckinley Avenue, Pomona CA

ATTENTION:

Due to the increase of “no shows” in class the following scheduling/cancellation procedure will be implemented:

1st offense: A warning
2nd offense: Phone call/email stating that you have had 2 recent no shows and the next will result in a $25 fee charged to your account.
3rd offense: $25 fine charged to your account.

Come on now people, its not that hard to press a button and cancel your appointment.

WORKOUT OF THE DAY

30 Power Cleans (155/105)
40 Burpee Box Jumps (24/20)
50 KB Swings (blue/green)
60 Double Unders
100ft Overhead Walking Lunge (45/25lb plate)

Intermediate: (135/85)

Novice: (115/75)

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OCCF: Where athletes train

Tomorrow the 2012 Reebok Crossfit Games Regionals kicks off!  Amongst these high caliber athletes each individual can truly see the essence of CrossFit. The energy is high and the camaraderie is unbelievable, similar to what you seen our in-house competitions and every day in regular classes.

On May 11th our OCCF athletes will be competing for a spot at the 2012 Reebok Crossfit Games!!! Come out and cheer them on especially if you are new to CrossFit.  Feel the experience of competition and fuel that fire in you.

As local competitions begin to pop up, go ahead and dive in!  You do not have to be a fire breather in order to participate. There are different levels: novice, intermediate and advanced.  We know you have what it takes to kick butt!

ANNOUNCEMENTS:

OCCF will be hosting a Fundraiser in memory of HMLA-469, callsign “Vengeance” and the seven Marines who, on February 25th 2012, died in one of the deadliest aviation training accidents in years.

The workout is:

7 Rounds for time:

4 Snatches (135/95)

6 Clean and Jerks

9 Deadlifts

Intermediate: 95/65

Novice: 65/35

All funds raised will go to the families these Marines have left behind. We suggest a donation of $10-20.

When: Saturday April 28th

Where: Orange Coast CrossFit

Why: To support the families of Marines that have passed (please see below)

Please sign up for your heat time of the “Events” whiteboard at the box.

The Event Kicks off at 8am and goes until 11am

Thank you all for your support and bring a friend!!!

PALEO POTLUCK

It’s that time of year – SPRING/SUMMER!  The beach, BBQs, parties, parties, parties. And if you’re like me, when you get invited to a party where food’s involved, you wonder what to bring.  On Sunday April 29th we will be hosting a Paleo seminar here at OCCF.  The seminar will begin at 8:00am at Sprouts on 17th street.  After sprouts we will return to OCCF and have a small lecture and O&A on Paleo eating.  Following the Paleo seminar there will be one Bloody Sunday wod at 11am and a Paleo Potluck to follow.   Anyone and everyone is welcome.   Bring your favorite Paleo dish and a few copies of the recipe to hand out to others.  Please sign up for the Paleo seminar on the classes/register page under the “special events” tab.  Space is limited so sign up asap!

Workout of the Day:

Individual Event #6

For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10′)
21 Toes-to-bar
then,
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
28 Burpee box jump overs (24″ / 20″ box)
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
3 Muscle-ups

Intermediate: (275/185), 21 Ring Dips (Each Round) 70/50# Farmer Carry

Novice: (185/115), 25 Hand Release Push Ups (Each Round), 50/40# Farmer Carry

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Stauff Reppn' some DEADS!!

Stop fooling yourself! You are capable of MUCH MORE than what you tell yourself. Almost daily I am met by someone who doesn’t think they can do something. Someone who actually believes that some movement or circumstance is going to be too much for them to handle. NOT TRUE! Not if you stop limiting yourself with negativity about your so-called weaknesses.

Strengthen your mind first. What are you good at? What makes you feel confident? Use THAT to get you through hard times…

Better yet, in life, it’s our challenges that show us who we really are. Challenges and hard times are what you learn from, so how do you handle a challenge? Do you run away or do you face it with confidence that you can get through it?

I know what I do, and I say bring it on! I break things down to be more manageable in my mind so I can feel confident going into it. I mentally prepare myself for what’s to come because I KNOW it’s not gonna be that bad… and honestly, it never is.

Now Let’s Get It!

ANNOUNCEMENTS:

OCCF will be hosting a Fundraiser in memory of HMLA-469, callsign “Vengeance” and the seven Marines who, on February 25th 2012, died in one of the deadliest aviation training accidents in years.

The workout is:

7 Rounds for time:

4 Snatches (135/95)

6 Clean and Jerks

9 Deadlifts

Intermediate: 95/65

Novice: 65/35

All funds raised will go to the families these Marines have left behind. We suggest a donation of $10-20.

When: Saturday April 28th

Where: Orange Coast CrossFit

Why: To support the families of Marines that have passed (please see below)

Please sign up for your heat time of the “Events” whiteboard at the box.

The Event Kicks off at 8am and goes until 11am

Thank you all for your support and bring a friend!!!

Workout of the Day:

Individual Event #4

For time:

50 back squats (135/95lb)

40 pull ups

30 shoulder-to-overhead (135/95lb)

5o front squats (85/65lb)

40 pull ups

30 shoulder-to-overhead (85/65lb)

50 overhead squats (65/45lb)

40 pull ups

30 shoulder-to-overhead (65/45lb)

Intermediate:

(115/85lb) back squat

(75/55lb) front squat

(55/35lb) OHS

Novice:

(95/55lb) back squat

(65/35lb) front squat

(45/15lb) OHS

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It’s that time of year – SPRING/SUMMER!  The beach, BBQs, parties, parties, parties. And if you’re like me, when you get invited to a party where food’s involved, you wonder what to bring.  On Sunday April 29th we will be hosting a Paleo seminar here at OCCF.  The seminar will begin at 8:00am at Sprouts on 17th street.  After sprouts we will return to OCCF and have a small lecture and O&A on Paleo eating.  Following the Paleo seminar there will be one Bloody Sunday wod at 11am and a Paleo Potluck to follow.   Anyone and everyone is welcome.   Bring your favorite Paleo dish and a few copies of the recipe to hand out to others.  Please sign up for the Paleo seminar on the classes/register page under the “special events” tab.  Space is limited so sign up asap!

Announcements:

OCCF will be hosting a Fundraiser in memory of HMLA-469, callsign “Vengeance” and the seven Marines who, on February 25th 2012, died in one of the deadliest aviation training accidents in years.

The workout is:

7 Rounds for time:

4 Snatches (135/95)

6 Clean and Jerks

9 Deadlifts

Intermediate: 95/65

Novice: 65/35

All funds raised will go to the families these Marines have left behind. We suggest a donation of $10-20.

When: Saturday April 28th

Where: Orange Coast CrossFit

Why: To support the families of Marines that have passed (please see below)

Please sign up for your heat time of the “Events” whiteboard at the box.

The Event Kicks off at 8am and goes until 11am

Thank you all for your support and bring a friend!!!

Workout of the Day

A.  5×2 Snatch Complex

Hang Power Snatch + Snatch Balance + OHS

Rest :90 B/W Sets

B. 2012 CF Games Regional Event #3

4 RFT:

10 Alternating DB Snatches (100/70)

100m Sprint

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Piper showing us her handstand in paradise

Hey guys and gals! Hope all is good. I know how we like to talk about having a strong core is great for everything that we do. I stumbled on a program for that on the Dinosaur training blog. Try it out and let me know what you think.
Here’s a little schedule that will whittle away any excess fat on the midsection, while building plenty of strength and stability through the middle of the body. Combine this schedule with a diet built around eggs, fish, lean beef, fruit, vegetables, bottled water, fruit juice and low fat or skim milk (if you drink milk), and the results will suprise you:

THE PROGRAM
After every training session, do the following, for two sets of 10 to 15 reps, with weights that make you work to get the required number of reps–
1. Hanging knees to chest or hanging leg raises (bring feet to top of bar if possible). If you wish, do these in a twisting motion. If you are strongenough, do these with Iron Boots.
2. Side bends with a heavy dumbbell.
3. Lying leg raises with iron boots, or leg scissors with iron boots.
4. Bent legged situps on an incline board, with a dumbbell plate held on the forehead or behind the head.
5. Twisting situps on an incline board, with the board set higher than in #4, using a lighter plate or no weight.
6. Hyperextensions with a plate or barbell held behind the neck.
Note: You can do these in a series, performing all five exercises with only a short break between each exercise, and repeat the series twice, or you can do two sets of each movement before moving on to the next exercise. The sequence method probably is best.

Vengeance

OCCF will be hosting a Fundraiser in memory of HMLA-469, callsign “Vengeance” and the seven Marines who, on February 25th 2012, died in one of the deadliest aviation training accidents in years. The Marines were:

LtCol. Thomas A. Budrejko

Capt. Michael Quin

Capt. Benjamin Cerniglia Sr.

Sgt. Justin Everett

LCpl. Nickoulas

LCpl. Corey Little

Maj. Nathan Anderson

All funds raised will go to the families these Marines have left behind. We suggest a donation of $10-20.

When: Saturday April 28th
Where: Orange Coast CrossFit
Why: To support the families of Marines that have passed (please see below)

Please sign up for your heat time of the “Events” whiteboard at the box.

Thank you all for your support and bring a friend!!!

Workout of the Day

For time:

Row 2,000m

50 Pistols

30 Hang Power Cleans (225/135)

Intermediate: (165/115)

Novice: (115/75)

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Kenneth repping 365# on the back squat… nothing but a paper weight.

If you do CrossFit then you know that Soreness is a given and it sucks. You get up in the morning after some gnarly WOD (workout of the day) that Matt has programmed to prepare you for the unknown and unknowable. Remember getting up in the morning after you first WOD of Cross Fit 101 and you had to ask your significant other to drag your legs out of the bed. You trying to sit down to utilized the restroom with out the aching pain of soreness. Then the first question you ask Joe or Andrew pr Stacey after your week of rest is “is this normal?” Then of course they will giggle a little bit then say “it never gets easier, it just lucks less.” Do not worry CrossFitter’s we have all been there. You are not alone and its is actually a good thing.

The medical term for the horrible feeling would be Delayed Onset Muscle Soreness. Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise. This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine. You will be very sore and you will need to stretch, roll on a foam roller, run a lacrosse ball on your sore body parts or you can have your coach drive his knees into your sore parts! Some athletes tend to use ice baths which are very effective especially after and before a good mobility session.

P.R.I.C.E

You can use this acronym to remember this easily and get back into the box and go hard!

Protection – If you are injured then STOP what you are doing and stop trying to be a hard ass in front of you friends. If it hurts guess what it is probably isn’t supposed to be doing that!

Rest – Rest accordingly. Every coach recommends 3 days on and 1 day off or 5 days on and 2 days off. If you do two a days. Use one for skill or mobility. Your muscles needs sufficient rest so they can perform at the peak performance the next day or following week. If you are WODing twice a day and not resting once or twice a week you are WRONG! REST, REST, REST!!!!!! You will tear muscle tissue you will need to repair for it to adapt and get stronger!

Ice – When you have an injury or a very sore muscle ICE it. Do not use HEAT your muscles will be inflamed  when they get into protection mode and fight injury. You will need to ice it down so you can relieve your pain around the affected area.

Compression – Compression is used by many types of athletes from normal everyday CrossFitters or Tri-Athletes. Compression will keep the inflammation down, which will also delay the healing process. It is used for a quick recovery mode in most cases. A good way to used compression quick and effectively is to wrap the area tightly enough to slow the blood flow and release the compression and repeat 3 to 4 times and then follow through with some mobility exercises.

Eat – Eating has a lot to do with your muscles recovering and replenishing what you have used in your body. If you have a healthy eating habit then the healing process will be quicker than most. Eat big recover quick!!

Check out www.mobiltywod.com for more information about recovery and mobility to help increase movement

Vengeance

OCCF will be hosting a Fundraiser in memory of HMLA-469, callsign “Vengeance” and the seven Marines who, on February 25th 2012, died in one of the deadliest aviation training accidents in years. The Marines were:

LtCol. Thomas A. Budrejko

Capt. Michael Quin

Capt. Benjamin Cerniglia Sr.

Sgt. Justin Everett

LCpl. Nickoulas

LCpl. Corey Little

Maj. Nathan Anderson

All funds raised will go to the families these Marines have left behind. We suggest a donation of $10-20.

When: Saturday April 28th
Where: Orange Coast CrossFit
Why: To support the families of Marines that have passed (please see below)

Please sign up for your heat time of the “Events” whiteboard at the box.

Thank you all for your support and bring a friend!!!

WOD

Regional Event #1

“DIANE”

21-15-9

Deadlift (225/155)

HSPU

Intermediate: 185/125  Negative HSPU

Novice: 155/85  Hand release Push ups

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