Ok so far we have 26 people coming up this weekend for the SoCal Sectionals. $25 a ticket and you can pay at the gate. If money is an issue or you dont have a ride OCC will cover you. We just need all the support we can get. It should be alot of fun. Weather is supposed to be nice. Mid 60s partly cloudy. There will be a few thousand fellow CrossFitters all the way from the OC to San Luis Obispo. 177 male athletes are competing and 57 female athletes are all vying for 20 spots to head on to the CrossFit Regional in May. OCC will have a big camp set up with a few ez ups, beach chairs, coolers etc. Make sure to wear your new tshirts as we want to represent the unity of our box.

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The Arnold Classic Workouts

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WOD

2010 SoCal Sectional WOD #1

For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate)
*note: penalty for putting the plate down or setting it on your feet - starting over at ZERO
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10′ - 20#/14#)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line

Notes: Since we dont have a stadium to compete in sub out the stair runs with 83 high knees.

Melanie has been here almost a year now and has been one of our most committed members from day one. In fact she is the longest standing female at OCC. Mel trains 4-5x week when shes not traveling for business. Her results with our program are not unique but her consistency is.

An excerpt from Dr. Michael Eades blog (author of Protein Power)

…doctors get very, very little nutritional training in medical school and even less in their post-graduate training.  In my own case, I got exactly one lecture on nutrition in medical school, and that was from a registered dietitian, which should tell you all you need to know.  And it wasn’t even a lecture on nutrition; it was a lecture on how to write orders for various diets for hospitalized patients.

Virtually all of my nutritional knowledge was self taught.  And most doctors don’t bother – I didn’t bother for the first five years of my practice.  I said all the same ignorant things and gave the same terrible advice that most doctors still give today.  Read the rest here.

WOD

Rest day or make up one of the days from earlier this week.

Olga is one of a group of girls here at OCC that are taking things to the next level.

Menstruation for Paleo women

Will women ever be able to think for themselves with regrard to weight training?

WOD

10 Rounds of:

3x Power Clean and Jerk (155/95)

10x Pullups

Heads up the box will be closed this weekend for the Socal Sectional up in LA.

This week schedule. Monday on, tues on, wed off, thurs on, friday on. Saturday run 5k as fast as you can. Sunday off.

WOD

3 rounds of:

50 box jumps

21 Deadlift (185/125)

10 Front Squat (135/85)

(Peel weight off deads and use the same bar for the front squats.)

Were gonna tone down the intensity for the next three wods guys. Tuesday will begin another series of tough ones.

The new tshirts and hoodies have just arrived and will be available in the box tomorrow. Mens ts and hoodies will be $20/$30, womens $25/$40. (we used AA ts and Expedition sherpa lined hoodies  for gals b/c we know you guys like it lux. =))

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Georgia Sectionals male winner Ken Gall

Female winner Leah Polaski

Athlete preparation

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WOD

For time:
30 push ups
10 pullups
20 push ups
20 pullups
10 push ups
30 pullups

Hilarious b/c it hits home for some.

Here is a great shake that the guys over at OPTs site turned me on too. I have been making it every now and then when I dont have time to make a real meal and its… addicting.

Blend:
3 cups ice and water total
3 cups frozen spinach and brocolli
2 scoops chocolate protein powder
2 tbsp cocoa powder
1 tsp cinnamon
2 tbsp flax
4 tbsp nut butter

WOD

Rest day or make up one from earlier this week.

Philip fueling, Pinky liftin!

WOD

A1. press/push press/push jerk - 1.3.5 x 5 sets

(Press for 1 rep, Push press for 3 reps, Push jerk for 5 reps, rack weight, and then immediately begin pullups)

No rest

A2. pullups x 21 Unbroken x5 sets

Rest 2 min b/w rounds

B. HSPU in 3 minutes AMRAP

Rest 2 min

C. 100 jumping pullups for time

Next weekend Aly and I will be going up to LA to compete in the Southern California CrossFit Games Sectional. We will be going up on Friday night and staying friday, and saturday nights at the W Hotel. The comp will be held at the Drake Stadium at UCLA. We will be bringing up EZ ups and chairs and setting up an OCC home base like we had at the ThrowDown but more comfy. We are trying to get an idea of carpooling and how much gear to bring so… if you would like to come up post to comments. It should be a really fun time. If you want to come up  on Saturday night there are a bunch of people who have also gotten rooms at the W. You guys could make a fun night out on Saturday night sans Aly and I of course. Could be alot of fun!

Congrats to our very own Mackenzie Kampa and Jill Baker for representing OCC and getting their Level 1 cert this weekend. Gals Im gonna expect more out of you now. Ooouuuuuu!!

Sometimes I hear others say that we gurantee results. However this is not true. Ultimatley your success depends on the work that you put in.

Stonecutter Credo

“When nothing seems to help, I go look

at a stonecutter hammering away at his

rock, perhaps a hundred times without as

much as a crack showing in it. Yet at the

hundred and first blow it will split in two,

and I know it was not that blow that did it,

but all that had gone before.”

Jabob Riis

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Womens 2nd wod Utah Sectionals

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WOD

“The Dirty Dozen”

12 x 500m @ 100% (all scores recorded)

Two athletes share the erg. You switch off with your partner each piece. Your time off is the time that it takes him to strap in, pull his 500, then roll off, make sure to write down all the times. Post total meters pulled to the board.

Today is the official 1st birthday of OCC. Construction on the expansion of the box will begin on the 18th and should last about a week. We will throw a party around that time to acknowledge all the blood, sweat and tears that this small warehouse has seen over the past year. Will announce details in the next week. Look forward to being a part of another amazing year here.

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Utah Day one recap

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WOD

7 Rounds for time of:

4 HSPU

5 squat clean - 135#/85# Unbroken

6 chest to bar pullups Unbroken

7 KBS - 2pd/1.5 Unbroken

(2 pood is the red kb and 1.5 is the yellow. If you break you must stop rest accordingly and start that movement over again.)