How many times are you going to make it in this week? I ask because I see a trend happening with some members. You signed up you came a few times and now….where are you?  Minimum three times a week guys. Four to five is a recipe for greatness. Less than three is a recipe for mediocrity. Dont be fucking lazy! Successful people make time to do the hard tasks. They take risks and they do things that they “dont feel like”. If your ok being just ok than thats ok with us. Just not in our box. We strive for excellence and we require that from our athletes. Dont bring mediocrity into this community. Just as you have expectations for me. (Provide great coaching, excellent equipment, clean facility, etc.) I expect you guys to be making progress. You should be loosing weight if you have weight to loose. You should be getting stronger and your times in the wods should be going down. If your not picking up the double unders, kipping pullups, jerk, etc. than there is a problem. Call me. Call Mike. Call Ben. But if you just dont want a gym that sets such high standards (or standards at all) there are other CrossFit gyms out there. We are not all the same. You dont have to be the best but we expect you to put out your best each and every time you come through our doors.

The 2010 OC CrossFit Throwdown is on its way. We have the following gyms committed to come and compete.

-Orange Coast CF
-CF Costa Mesa
-CF Laguna Beach
-CF Long Beach
-CF 360
-CF 714
-CF 949
-CF San Clemente
-Canyon CF
-CF South County

I have decided to cap this event at 100 athletes. Already I have 8 entries filled out. Four from just our box alone. These spots are going to fill up real fast so get yours in asap and secure your entry.

Please go to our Flickr site click here and vote for your Paleo Challenge winner. Please pick one man and one woman and a runner up and email justin@orangecoastcrossfit.com with your votes. I will post the winners on tomorrows blog.

Remember we have a 10am class on Tuesday and Thursday. You guys asked for it and we added it.

Strongest men in the world. The olympic lifters. Check out some classic footage of the classic lifts here.

WOD

1.Back Squat

6 sets of 3

Rest 2 minutes

2. Ring Dips

AMRAP x6

Rest 2 minutes

This wod is done back to back. (ie squat, rest two minutes then ring dips, rest 2 min. etc.) Your score is the total of your back squat + your combined total of ring dips.

Ring dips must be elbow ABOVE shoulder in bottom position, and elbow LOCKED OUT in top position. If you cannot achieve this than do jumping ring dips with a three count negative and the rings set high. NO BAND.