Cover boy Andre looking good in his own t (on backwards). Jill pushin em out on Thursday.
Go here to purchase tshirts and spectator tickets for the OC Throwdown.
Looking forward to seeing you all at the Christmas Party. All members of Orange Coast CrossFit are invited. Bring your favorite beverage. Food provided.
Saturday, December 19, 2009
6:00pm – 10:00pm
Newport Coast Club House
6700 Ridge Park Rd
Newport Beach, CA
Eat without guilt. Paleo Challenge Part II (eight weeks of pure paleo eating) is coming up… sometime after New Years and the Throwdown. See results from our first Paleo Contest here. Post to comments if your in.
Please take a moment and check out the new Holiday Schedule.
If you are competing in the Throwdown I would like to start doubles. Regular posted times in the am on sat. + 2nd wod at 3pm. I encourage you to come to early wod at 8:30 to allow full rest unti 2nd. There is no 10:30 WOD Saturday. Only 8:30 and 9:30 and 3pm please make note.
Schedule next week for competitors. Monday-Double , Tues-single, Wed-Double, Thurs off, fri christmas, Saturday-Double, sunday single.
WOD
A.build to a tough 1 in the push press – take no more than 20 min
Rest 3 minutes
B.7 sets for total time;
7 R arm db power snatch – 45#
7 L arm db power snatch – 45#
7 R arm KBS – 20kg
7 L arm KBS – 20kg
10 push up burpees
rest 1 min b/w rounds
Notes:
-post push press 1 rep and total working time of met con to comments
-hips must come to full ext at top of snatch before weight is lowered, db must touch ground each rep
-KB must be above head height at top of swing
-chest to deck on burpees, get air at top with clap overhead
(WOD courtesy of OPT)
count me in for the paleo challenge part II.
I am so in for Paleo Challenge II!!! I will be done with strength training and ready to lean out for the Sectionals! WOOT WOOT!
2-a-days???? It’s like you read my mind! We definitely are not training hard enough as is, haha… I’m in though!! And count me in for the Paleo challenge, for real this time! I’m gonna make sure to pack on a few extra pounds for the “before” picture to make the results look that much more legit. Can’t wait!!
I’ll be in at 5 tonight
Hey Justin,
On the double up days, are we looking at weigh training both times, or is one workout going to be more on the cardio side?
I am in for Paleo 2, considering i did not do the first one. When do you anticipate it to begin as I want to make sure I have drank enough alcohol and eaten all the bad stuff prior to this challenge. And i am also in for the double up days.
i will be in on Sunday
I’m in for tonight. Don’t think I have the schedule to do 2 a days, but I’ll try.
In tonight at 5.
Paleo II sounds awesome! Maybe I can finally ditch my built in weight vest. I will be in on Saturday morning.
Here is Saturdays wods.
Morning wod
Part 1:
5 rounds for time
15 SDLHP – 95#/65#
15 thrusters – 95#/65#
15 pullups (Unbroken)
3 pm wod
Part 2:
Sprint row for calories
1 minute on 1 minute off x5
rest 5 minutes
Max Double Unders
1 minute on 1 minute off x5
Would anyone be interested in trading training for cooking? I need two lunches five days a week. I would need them mon, tues, wed, thurs, and friday.
Sample meal would be:
chicken, broccoli, and yams.
Chicken, brussel sprouts, yams.
Eggs, sauteed veggies.
etc.
I can eat literally the same thing each week. I will pay for the groceries and trade training for meals in tubberware containers.
I am in for paleo 2. 2 a days! Ok! Guess I am already in over my head. Why not? Fish oil where is my fish oil? Lol, but no more “nice” pics…
R
here is my rsvp for tonight. a little late but here it is.