Posts Tagged ‘Orange Coast CrossFit’

Embrace the Paleoness

January 31st, 2011

We are really excited that the competition season is in full swing!  Our team is working hard and gettin’ it done.  I realize that just because you do CrossFit does not mean you are jumping up and down to enroll in the next contest that comes your way.  Here is something that may be more up your alley – The Spartan Race on February 26th!  I’ve done the Warrior Dash and although is wasn’t crazy challenging or anything, it was definitely a lot of fun!  I got to dress up for no reason and run through mud.  The Spartan Race looks to be a bit more challenging than the one I did so it should be even more fun.  You can find more information by clicking here.  If there is interest, I can contact them for a group rate.

Paleo Peeps ~  I am happy to report that I spoke with several members today who are already seeing results!  Woot woot!  Also, I have been getting specific questions regarding the diet which lets me know you are doing your research and finding the answers as best you can!  One question today was regarding Almond Milk.  You will find that depending on what website you go to, Almond Milk may or may not be considered Paleo.  Here are a few simple questions you can ask yourself to generally see if something is 100% Paleo:

*Does it go bad and die?

*Is it found at the perimeter of the store (fresh) or in the aisles (not so fresh)

*Did a caveman eat this too?

*Is this in it’s original form or has it been processed.

The above questions are not fool proof and there will be times when you will have to make your own decisions on a food item.  One thing I will say is…EMBRACE the PALEONESS over the next six weeks.  In other words, don’t try and eat Paleo by looking for every substitution and trick to make something taste or seem “un-paleo”.  I find sometimes with Paleo challenges there are people who focus on how to get around the Paleoness of the diet.  Give yourself six weeks of pure Paleo and you can thank me later :)

“Jack”

Complete as many rounds as possible in 20 minutes of:
Push press, 10x (115/75)
KB Swings 10x (blue/green)
Box jumps 10x

Tags: , , , , , , , ,
Posted in Main Posts | 6 Comments »

OC ThrowDown competitor working the prowler in Floater #1

I CrossFit for the sake of CrossFit.  It is my sport.  Had I found CrossFit earlier on while I was rowing at UCLA, it would have made a huge difference as an athlete in that particular sport.  Justin and I went bowling with some friends last night and the discussion came up how CrossFit has made us better at our hobbies such as, snowboarding and surfing.  If you ask Max, I think he’ll tell you that it’s even made him a better bowler since he was throwing strike after strike.

I firmly believe that CrossFit will make you a better athlete in any sport.  ”CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten recognized fitness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.  The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are to perform successfully at multiple, diverse, and randomized physical challenges” (CrossFit.com)  Those ten fitness domains crossover into so many activities and situations we find ourselves in on a regular basis both in and out of the box.

If you are part of another sport outside of CrossFit, have you seen a difference since adding CrossFit into your training? Post to comments.

WoD

Hopper Deck

(Somone from morning sessions please post the wod to comments)

Tags: , , , , , , , , , ,
Posted in Main Posts | 4 Comments »

CrossFit Chaser

January 10th, 2011



Yesterday we were reading about the upcoming 2011 CrossFit Games… ain’t gonna lie, it got me excited!

We come into the gym, find their name on the board, and say to ourselves, “Gotta beat that number.”  Or maybe they come to OCCF at the same time as you and as they just pass you on the WoD you find yourself fighting for that extra hustle to move a little faster, just to beat… your chaser!  We all have that person we chase whether their times are found online or in-house.

A chaser, whether they chase you or you chase them, is a great thing to have.  What’s even better if you are friends and are able to support each other.  Every member here at OCCF is a potential friend who will be there to cheer you on or push you a little harder.

Yesterday we did CrossFit Total.   It was an opportunity for us to enjoy each others company in between sets.  And although you weren’t going directly head to head with each other, you still helped your work-in partner out by paying attention to theirs lifts and cheering them on to help them get that PR.  A little extra support always help get those extra lbs up.  Thanks to all of the the CrossFit Chasers out there that force us to go a little harder.

Announcements~

~OC ThrowDown is around the corner.  Volunteer meeting Thursday @ 6pm.

~Paleo Challenge coming up!

~Back to Basics workshop January 22nd @ 10am

“WoD”

A. “Isabel”

30 Snatches for time (135/85)

Rest 10:00

B. “Karen”

150 wallballs for time

Tags: , , , , , , , , , , , ,
Posted in Main Posts | 1 Comment »

Max Fernandez, 2010 OC ThrowDown Men’s Elite Champion.

We’ve all been there…half a** CrossFitting.  Eating like crap, training 2 or 3 days a week, and wondering, “Why am I not seeing results??”  Well there is a formula for CrossFit Success and is goes like this – Eat Healthy, which also includes laying off the booze, and train consistently.  It is not rocket science.  It is HARD WORK, DISCIPLINE, and DEDICATION.  Those three words will take you places.  I understand that we all have our own genetic dispositions and respond differently to fitness in general but the whole point is to be fit and if you come here and throw it down, you will be fit.  There is no way you can come here regularly and NOT see results.

Yes the WoD always wins but, you will get faster, you will get stronger, and you will grow not only physically but mentally as well!  I suppose I should add that CrossFit is more than just diet and fitness, it is family.  Day in and day out we come together and share a common interest.  We sweat together and sometimes it feels like we die a lil’ together.   I say there are two ways to become instantly close with someone…you either cry together or CrossFit together!

Come Join the OCC Family…we don’t bite…well not often anyway. ~Kiki

Announcements:

Awwwwwww yeah!!  Christmas PaRtY 2011 is this Saturday at 8pm.  Rally at the Alley in your ugliest Christmas sweater, cutest elf costume, or sexiest Mrs. Clause get up!  It’ll be great to spend time with you all outside the box!

If you haven’t seen it yet, check out The ThrowDown website: www.octhrowdown.com

WoD

A. Shoulder to overhead anyway, anyhow, (155/105) 30x and every time you drop the bar, you do 5x burpees.

Rest 5 minutes

B. 5 Sets for time.

-30 total alternating Russian step ups unweighted – 24″ box

-10x Ring Dips

Tags: , , , , , , , , , ,
Posted in Main Posts | 2 Comments »

Save the Date

November 21st, 2010

Introducing the flyer for this year’s OC Throwdown

We are excited to announce…Registration for the 2011 Orange County CrossFit ThrowDown will open at 12 noon on Tuesday November 23th!!  There are 125 spots this year and from all of the emails I’ve received this past month, I am sure they will fill up quickly!  We will be sending out an email to previous competitors with information on how to register and we will also post the info right here on Orange Coast CrossFit’s blog.  The website for the OC Throwdown is scheduled to be ready this week.  We will keep everyone posted!

Schedule for this week:  We will be CLOSED on THANKSGIVING and on the following friday the 26th there will not be any AM classes.

WoD

Round 1:

Max Thrusters in 3:00 (135/85)

Row 500m

Rest 5 minutes

Round 2:

Max Power Snatch in 3:00 (105/75)

Row 500m

Rest 5 minutes

Round 3:

Max Double Unders in 3:00

500m Row

Each round will have two scores: total reps in 3:00 and total time to complete each round.

Tags: , , , , , , , , , , ,
Posted in Main Posts | 1 Comment »

Goals: Create, Set, Execute

August 8th, 2010

Setting goals is just as important in life as it is in the gym.  The worlds most successful people/athletes all set goals to help them accomplish the feats that they do.  Now that summer is wrapping up, take a moment to review your goals.  Do you have short term and long term goals?  Review the goals that you set on New Years,  have you accomplished them or have you been putting them off?

WOD: & NLP WOD:

Deadlift: 7 min to build to 1RM

Power Snatch: 7 min to build to 1 RM

rest 7 min then:

“Helen”

3 Rounds:

  • Run 400 meters
  • 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
  • 12 Pull-ups

    • Average time: 12 mins and 17 secs (click here)

    ***If you notice anything unusual about the website, please post in the comments. ***

    guest editor: Thayer Flynn

    Tags: , , , , , , , , , , , , ,
    Posted in Main Posts | 10 Comments »

    Friday, Feb. 26th

    February 25th, 2010

    plate45

    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.)

    Tags: , , , , , , , , , ,
    Posted in Main Posts | 6 Comments »

    Thurs, February 25th

    February 24th, 2010

    0041

    King Kong: Bigs finishing a 200# Bear Complex.

    014Queen Kong: Olga with a 85# Bear.

    WOD

    Rest Day or makeup one from earlier this week.

    Tags: , , , , , , , , ,
    Posted in Main Posts | Comments Off

    Wed, February 24

    February 23rd, 2010

    007

    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?

    ———————————————————————————————-

    Demo of the Bear

    WOD 2 Midwest Sectional

    ———————————————————————————————-

    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)


    Tags: , , , , , , , , ,
    Posted in Main Posts | 3 Comments »

    Tues. February 23

    February 22nd, 2010

    045

    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.

    ———————————————————————————————————————

    Isolation training

    Aussies could be contenders

    Getting the muscle up

    ———————————————————————————————————————

    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)

    Tags: , , , , , , , , ,
    Posted in Main Posts | 6 Comments »

    « Older Entries