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:

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

guest editor: Thayer Flynn

WOD

A. Deadlift AMRAP in 3:00 (275/185#)

Rest 2:00

B. Ring Dips AMRAP  in 3:00

Rest 2:00

C. Box Jumps AMRAP in 3:00

Rest 2:00

D. Double Unders AMRAP in 3:00

Rest 2:00

E. Burpees AMRAP in 1:30

Post reps separate. ex 38/41/82/220/29

NLP WODs

Double on Mon, Double on tues., single on wed., thurs rest, friday double, sat single, sun rest.

A. Build up to a heavy Power Clean single. Then do 3×3 @85% of that.

B. 3 Rounds of

-10 Deadlifts 275/155

-20 CTB Pullups

-30 Pushups

Rest 2:30 bw Rounds

Rest 5+ hours

Part 2: 5 Rounds of:

10 Thrusters (95/65)

30 Double Unders

Rest :90 bw rounds

Lysanne Sebastian sits with daughter Sage, 3, husband Rick, and son Bradley, 5, at their Costa Mesa home. Lysanne is one of several ladies who appear in 16-month calendar featuring survivors from Orange County. (Don Leach, Daily Pilot / July 6, 2010)

Last August, we got this message from our OCC family member, Lysanne:

“Hey all you crossfitters: A little bump in the road for me!!! I was diagnosed with an early stage of breast cancer. I am only 36 years old…this was a complete shock. Fortunately, the doc suggests a double mastectomy without chemotherapy. I am pretty lucky!! I can’t tell you how much I want to be working out with you all. Coming back with that fierce vengeance…so watch out!!!!”

In March, she kept her promise and came back to join us – CANCER FREE!  This woman is a true survivor, and it is an honor to have her train with us.  Lysanne and other survivors were featured in an article in the Daily Pilot announcing the calendar that will benefit Team Think Pink.  Read the whole article here.   Calendars are available for a $20 minimum donation and can be purchased through teamthinkpinkinc.eventbrite.com

On a sad note one of our awesome members Diana Lang had her father pass away a few weeks ago. She has moved down to San Diego to help her mother through this difficult time. Our thoughts go out to Diana and her family.

WOD

5 Rounds of:

-400 m run

-5 Muscle Ups

-50 air squats

(Coaches: make the muscle up the skill in todays warmup. If you are doing a mod on the mu’s then make sure its x2 on the reps)

Birds of a feather…flock together. Some of the OCC contingent.

Olympic lifting Part 1 of 5 premiers July 25th at 9am. Limited to 15 athletes. All details will be up on blog in the next couple of days.

In addition to that, there will be an Oly lift class 1x a week where we will focus completely on the classic lifts of snatch, and clean/jerk. Day of week TBD.

WOD

A1. Bench Press 5,3,5,3,5

Rest 2:00

A2. Pullups 5,3,5,3,5

Rest 2:00

B. Depth Pushups (hands and feet on 25# plates, CHEST TO DECK.) Fast as you can to 75 pushups.

Rest 3:00

C. For total reps:

1:00 L pullups

3:00 HSPU

2:00 L pullups

2:00 HSPU

3:00 L pullups

1:00 HSPU

(Notes: novices with less than 3 months training: 2x reps on A1., pullups 6 reps on all sets, pushups on knees. Part C. pullups done with band, and HSPU done on box with knees/feet on top.)

(Post to whiteboard as: 260#/90/2:14/48)

Joshie, getting some.

Mikko Salo prepares for CrossFit Games 2010

Jason Khalipa answers questions

Effective Monday June 14, Monday thru Friday evening class times will now be. 5,6,7 pm. Please make note.

WOD

A. Press 5-5-5-5-5

Rest 3 min bw sets

B. Pullups 3/6/9 x 4 sets (strict/kipping/chest to bar w/0 coming off the bar)

Rest 2 min bw sets

C. Tabata Pushups (low score, dont game all out each set)

D. GHD situp 3×15

Orange Coast CrossFit together with CrossFit Central are proud to announce Garage Gym Blueprint: California!

On July 24th-25th, a two day business training seminar will be held here at our Orange Coast CrossFit box. This seminar will teach both new and current garage style gym owners the successful keys in the areas of running your own box, hiring new trainers, closed vs. open classes, women’s programs, media,and marketing. This seminar is a must for anyone with aspirations of owning and running a successful gym in the state of California. Join us for this weekend training and make your box one of the best around. 25 spots are now open. Register Here.

WOD

A1.Deadlift 5-5-5 (make each one HEAVY. ex. if my 5 rep max is 435 Im going 405-420-430+ depending on how I feel I might go for pr on that last one. If the pots hot stir it.)

Rest 4 minutes bw attempts

B. In 10 minutes complete as many rounds of

-7 deadlift (95#/65)

-7 hang power clean

-7 front squat

-7 push press

Chris Spealler destroying this WOD at the NW Regional.

WOD

A. Press 3-3-3-1-1-1

B. 3 Rounds of:

-400 m Run

-21 Push Jerks (115/75)

-12 Ring Dips

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

Mens Competition at Central East Regional.

Going to mix things up for the next three weeks and program on a 2 on 1 off. 3 on 1 off. So Monday on, Tues on, Wed off, Thurs on, Friday on, Sat on, Sunday off.

WOD

A1. Front Squat 3-3-3-1-1-1

Rest 1:00

A2. Pullups Weighted 2-4 x6

Rest 3:00

B. 5 rounds of:

-Power Clean 5x (bodyweight)

-Double unders 50x

(Notes: do amrap negative pullups if you cant do a pullup yet. Aim for 10 seconds, stop your set if you get less than 3 seconds.)

Pop quiz: Although both share a bit of the same problems, in the photos above who has a better second pull? Ryan in the top picture or Andre below? Post your choice to comments and tell me why you chose your answer. (hint: there are two glaring mistakes that are severly limiting one of these atheltes power output. What are they? And how does the photo of the box jump below tie into all this?

WOD

Rest day or make one up from earlier this week

LJ: dropped something like 26 pounds in the 2 months he has been with us. Changed to a paleo diet and 4-5x of hard training a week. Today I saw him rep out 25 pullups in a row. I think he had like 3 when he joined us. True success story and testament to what we can accomplish here.

Mountain Sectionals Day 2

Written by Mark Rippetoe:

When we squat, the standard range of motion criterion for the exercise is “below parallel.” This is defined as the hip joint identified at the apex of the hip angle (the “corner” in your shorts over the hip) as it drops below the knee (the top of the patella).

Most people who have trouble with the squat are having trouble getting good depth while keeping their low back from rounding. Pretty much anybody can get deep if they allow the lumbar spine to relax into flexion, a phenomenon known in some circles as the “butt wink.” Shoving the knees out of the way on descent and keeping them there so that the adductors can do their job is accomplished by an external rotation of the hip.

The concept of the active hip is best understood as the use of an actively locked lumbar extension and actively shoved-out knees, which results in a below-parallel squat that incorporates a stretch reflex using all the muscles of the posterior chain in the most optimal way possible. The active hip gets the thighs out of the way of the pelvis so that good depth can be more easily obtained. At the same time, it makes the squat stronger and more powerful because of the more effective use of more muscles over a wider range of motion.

WOD

Front Squat

5-5-5

3 minute rest

Back Squat 1 set of 20 reps

Then for time:

21,15,9

Burpees

Pullups

-

Team WOD

Deadlift 3,2,1

then

10 HSPU….down to 1 HSPU alternating with increasing chest to bar chin ups – 2…20

Ex. 10 hspu, 2 c-b pullups, 9 hspu, 4 c-b pullups

Cutoff time 20 minutes.