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Posts Tagged ‘Orange Coast CrossFit’

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.)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, Orange County CrossFit, personal trainer
Posted in Main Posts | 6 Comments »

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.

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer
Posted in Main Posts | No Comments »

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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Demo of the Bear

WOD 2 Midwest Sectional

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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)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer
Posted in Main Posts | 3 Comments »

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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Isolation training

Aussies could be contenders

Getting the muscle up

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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)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer
Posted in Main Posts | 6 Comments »

Good times

February 21st, 2010

Typical day at Orange Coast CrossFit. =)

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#

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer
Posted in Main Posts | 4 Comments »

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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Midwestern Sectional WOD#3

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)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer
Posted in Main Posts | 9 Comments »

Tues, February 16th

February 16th, 2010

5:46 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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Good enough

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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.)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County
Posted in Main Posts | 36 Comments »

Its not about calories

February 14th, 2010

Its not about how many calories your consuming, its about what that food does to your hormones…What regulates fat accumulation is insulin. Sugar and refined carbs…literally make you fatter. Heart disease, diabetes, many cancers, alzheimers are all associated with being overweight, meaning the heavier you are the more likely you are to get these diseases…whatever makes you fat will also make you sick.

Come on guys! So far we have 17 athletes signed up for the NLP Invitatitonal! We need more to represent OCC. If you have been on the fence sign up now! Space is nearly full for mens and womens intermediate. Right now we are in first place ahead of CrossFit Marina by 2 athletes.

Philip, Andre, Kos, Schinn, Justin, Olga, Bret, Greg, Jill, Chip, Ryan, Rick, Paula, Bigs, Walsh, Blake, Linds. I know there are two more who am I forgetting?

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2010 CrossFit contest season begins…

Laura Demarco gets a 370# Deadlift

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Remember we now have a 9am class time 5 days a week and no longer have a 10am.

WOD

“Cindy”

5 Pullups

10 Pushups

15 Squats

Dont miss this. Another CF classic and benchmark.

Tags: Corona Del Mar, Costa Mesa, CrossFit, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer
Posted in Main Posts | 12 Comments »

Get moving

February 8th, 2010

WOD

A. 5 Rounds of:

Deadlift 15x (unbroken)

Ring Dips Amrap (-2)

(2 minute rest b/w rounds, use heaviest weight you can for deadlifts, increase weight each round if needed. WEIGHT SHOULD BE HEAVY ENOUGH SO THAT ALL 5 ROUNDS SHOULD BE A BATTLE OF WILL AND FAITH. Suggestions: Guys rxd 50% of deadlift 1rm, gals 60%. Ring Dips -2 means stop two reps short of complete failure.)

Rest 3 minutes

B. 5 rounds of:

20 Push ups

40 Double unders

(notes: push ups are perfect chest to deck, back flat as a board. no piking, no touching any part of your body other than chest and elbows locked out COMPLETLEY at top.)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer, workout
Posted in Main Posts | 1 Comment »

Mon. February 8th

February 7th, 2010

Our recent On-Ramp class graduates and looks forward to joining the group WODs.

Paleo Challenge 32 days left and counting…

WOD

A1. Front Squat 6-6-6-6-6

A2. Pullups 20 reps x5

(Rest 3 minutes b/w sets)

B. 25-20-15-10-5 for time of:

Kb Swings

Broad Jumps

(Notes: Chalk two lines on floor six feet apart. Starting behind one line broad jump past second line. Turn around and jump back over first line. Each jump is one rep)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Justin Flynn, Newport Beach, OC CrossFit, Orange Coast CrossFit, Orange County, personal trainer, workout
Posted in Main Posts | 1 Comment »

- Sat 3/20/2010: RX Star Chic Workshop #3

I’ll never forget one of my first days at Orange Coast CrossFit. I was just barely jogging around the block, exhausted from the squats and kettlebell swings I had just endured. Another member had already completed the workout of the day, but he got up from his pile of sweat on the floor to run [...]