Our good friend and Marine Corps officer in training Mr. Jake Lay just sent me an email. I thought I would share it with everyone. Justin and Orange Coast Crossfit, Just wanted to check in with you guys and see how things were. I am through three weeks of training and I am really enjoying it. It has been interesting making the transition from beachside laid back SoCal to a significantly more structured military lifestyle. When I showed up I thought I knew how to eat, get dressed, and move from place to place. A re-education would be the best way to describe it. Oh and the paleo diet isn’t exactly USMC approved, but I’m doing alright. PT wise, I’m near the top overall. There are rabbits who smoke three mile runs and knock out picture perfect dead hang pull ups. But when it comes to 6 to 9 mile humps(80 lb packs), fireman carries, Crossfit esque endurance courses, timed obstacle courses and overall kick ass fitness, I’m on top of my game and having fun with it. That’s a tribute to Crossfit but also to you guys at OCC as well. Hopefully everything is well and good for you guys. And while I can’t get to a  Computer, I’m eager to check next weekend and browse the archives and hopefully see everyone making strides. Ductus Exemplo, (lead by example)   Jake Lay

We miss you Jake! Your records are not safe though. They are about to come down off that record board!

Remember this weekend we are hosting a CrossFit throwdown. Please let me know asap if you want to join in. It will be a team event and will be a blast. Doesnt matter the level of your ability. All levels are welcome to compete. Please post to comments.

On Friday we are going to be having the CrossFit total. That is a max effort on the squat, deadlift, and press. On wednesday we are doing “Cindy”. We will be having a contest to see who can improve the most in their “Total” and the WOD “Cindy” in eight weeks. 1st, 2nd, 3rd place prizes given to both men and women from both Level 1 and 2. We shall call this challange from here on out “Totally Cindy!” These two workouts do a great job at evalutaing someones overall fitness as you find all ten of the general physical skills within these two wods.  How much can you improve?

WOD

Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps