Olga is one of a group of girls here at OCC that are taking things to the next level.
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
Posts Tagged ‘Costa Mesa’
Strong and beautiful
March 8th, 2010
Aly Girl !!!
March 4th, 2010
Aly does stuff like this all the time that nothing surprises me anymore.
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
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WOD
For time:
30 push ups
10 pullups
20 push ups
20 pullups
10 push ups
30 pullups
Monday, Mar. 1st
February 28th, 2010
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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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.)
Friday, Feb. 26th
February 25th, 2010
Saturday WOD times are revised due to the RX-Star Chic workshop. There will be two workouts on saturday. One at 8am and the other at 3pm.
WOD
For this wod you need to know what your best 500m row time is. If you dont and you should if you have been here for more than a few months. But if not here is what to do. During the warmup pull for :30 as fast as you can. Make note of what the split is for 500m. Take that time and add about 3 seconds. Thats a good estimate for what your 500m pr would be. Now take that number and use it for the wod today. DO NOT DEVIATE FROM YOUR SPLIT!! Pulling at the proper split THE ENTIRE TIME will make this wod BRUTAL. Any lower and you are cheating yourself.
3 sets:
12 thrusters - 115#/65
Row 90 sec @ +20 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 Power Clean-155#/85
Row 60 sec @ +15 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 c-b pullups(guys)
Row 30 sec @ + 10 sec of your best 500 m sprint
rest 2 min
rest 5 min b/t sets including the 2 min after last set
as an example, if your best 500 m row sprint is 1:30….you row a 1:50 avg for 1st set, 1:45 avg for second set and 1:40 avg for 3rd set
(Post your times for the splits to the board.)
Thurs, February 25th
February 24th, 2010
King Kong: Bigs finishing a 200# Bear Complex.
Queen Kong: Olga with a 85# Bear.
WOD
Rest Day or makeup one from earlier this week.
Wed, February 24
February 23rd, 2010
This guy busts his butt every time he steps in the gym. Been with us since June and is without a doubt one of the most consistent athletes at OCC.
Who thinks Chip and Don should sign up for the Masters competition for THE CrossFit Games!!? Age limit is 50 and they only have to qualify via the regional to get to the main event up in Aromas, CA.
The Master’s qualifiers are worldwide. Folks will compete at their closest Regional, but they are competing against all other Masters all over the world for the Aromas spots. There are no fixed spots allocated to each Regional, and it’s possible that some Regionals won’t send any Master’s athletes to Aromas. The workouts and scoring will be announced in April, and each Regional will have exactly the same workouts.The top scoring 15 men and 15 women from all around the world will come to Aromas in July to compete for Master’s Champion.
Come on guys I think you both have a great shot at making it! What does the rest of the box think?
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WOD
“Bear Complex”
5 sets of the sequence = 1 round. Complete 5 Rounds.
Power Clean
Front Squat
Jerk
Back Squat
Jerk
(Complete 5 sets of this complex to complete 1 full round. Increase the weight after each round. Goal is to complete the complex with the most weight possible. Rest 3 minutes b/w rounds. The weight CANNOT rest on the floor during the complex. You must complete all 5 sets in order to drop the barbell. Jerk can be split or push. Make note we are doing 5 sets not 7 as in the video.)
10 minute rest
Then
AMRAP in 3 minutes KB swings. (53#/35)
Tues. February 23
February 22nd, 2010
Bret looking super lean lately and nailing Diane Rxd. Nothing like being lean in a sport like CrossFit.
Speaking of being lean, the paleo redunk will be done on March 18th from 4-7pm. Please put it on your calendars. Lets see who has gained the most muscle and lost the most fat. 17 days left…
Announcement for NLP competing athletes:
Hey everyone,
This is an announcement regarding the workouts for the Next Level Invitational. We want this event to be very competitive and will release information about the workouts periodically. There will be double unders in every division. In the male advanced division there will be bar muscle ups. Female advanced, male intermediate and male masters there will be chest 2 bar pullups and for female intermediate and female masters there will be kipping pullups.
We decided to release this information to limit possible problems regarding hitting the workouts to standard and to help prepare the competitors thoroughly.
As we near competition day, more announcements regarding specifics will come.
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WOD
In memory of:
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.
“Tyler”
5 Rounds of:
7 Muscle ups
21 Sumo Deadlift High Pulls
(Sub muscle ups by going from the knees and jumping the dip out. If you sub you must x2)
Good times
February 21st, 2010
Typical day at Orange Coast CrossFit. =)
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For those of you that are signed up for the upcoming NLP Invitational please go here. And if your not…DO IT NOW!
Just 18 days left of the Paleo Challenge…
“Success is where preparation and opportunity meet. Failure is where they meet, but can’t stand each other.”
WOD
Thruster
3-3-3
(rest 2 minutes b/w efforts)
Rest 5 minutes
3 rounds for time;
10 R arm db power snatch - 40#(20 women)
20 R arm overhead lunges - 40#
10 L arm db power snatch - 40#
20 L arm overhead lunges - 40#
Wed, February 17th
February 16th, 2010
Jake Howard of CrossFit Valley Park in Illinois, FOCUSED. Photo courtesy of CFHQ
Some great ideas yesterday for slogans. Keep em coming. I will make my decision by Friday and the shirts/hoodies will be available next week.
21 athletes signed up for the NLP Invitational on April 10th. Awesome turnout guys. Next week lets have a meeting and we will talk about preparation and address individual weaknesses and the route to attack them.
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San Diego/Arizona Sectional Preview
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WOD
“Elizabeth”
21,15,9 reps of:
Clean (135#/95)
Ring Dips
(Clean is classic full squat variety. You can also power clean if your so inclined and come down into a full squat)
Tues, February 16th
February 16th, 20105:46 2k row. These guys are incredible specimens.
The new tshirts and hoodies are good to go. Just need a good slogan for the back.
What’s Your “Tag Line”?
You’ve heard them before:
It might be your mantra; Live Strong
It might be your code; Just Do It
It might be your goal; Be All That You Can Be
Some of my favorites -
I am the GREATEST (Muhammad Ali)
Get Comfortable with the Uncomfortable (OPT)
Winning Isn’t Everything, it’s the Only Thing (Vince Lombardi)
Keep it Sassy (Sage B)
What goes through your head when you are working out…chasing that PR…struggling for a breath?
Post to comments, and keep it clean. -Jill B.
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WOD
Deadlift
3-3-3-3-3
(no bouncing the deads. full stop at the bottom. Rest 2-3 min b/w sets)
Then
In 10 minutes guys(12 minutes girls)
Row 2k
then max double unders in the remaining time.
(example. I row a 6:30 with the remaining 3 and a half minutes I perform as many double unders as I can.)
