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Posts Tagged ‘Orange County’

Tuesday, April 21st

April 20th, 2010

Why do you prescribe tempo or “what is this 31×0 stuff all about??”

This year, the fight for “World’s Fittest Gym” is going to be tougher than ever. There will be open registration for teams at the 13 worldwide Regionals (first come, first served). Only the top several teams from each Regional will be invited to compete in Aromas.

Rules:
At the Regional level, an Affiliate Team must consist of a minimum of four to a maximum of six athletes. The team needs to have a minimum of two men and two women. All members of the team must actively train at the same facility, which does not have to be an official CrossFit affiliate gym.

At the Regional level, all the workouts will be conducted as team workouts with teams of four. Two men and two women will be competing at one time as a team. This will allow team captains or coaches to substitute members prior to an event based on team members’ individual strengths and weaknesses.

I want to congratulate everyone that competed for the OCC affiliate team. All showed true heart and all would have represented us well at the CrossFit Regionals on May 8th and 9th. But only six spots are open. Three for men and three for women.

*Ties were broken by going with the athlete that got more reps in the muscle up/handstand pushup workout.

Women

1. Olga (83#,10x rxd/, 15:02 85#, 4:39) =7

2. Stephanie (68/1x rxd/16:35rx/5:01)=12*

3. Piper (78/1x 2abmat/15:32/4:27)=12

4. Jill (90/8x 2abmat/25:28 rxd/9:22)=14

5. Mel(78/6x rxd/19:36/13:23)=15

Men

1. Kenneth (175/15x/12:11/3:23)=7

2. Ryan F. (140/7x/16:24/3:06)=15

3. Kos (120/15x/14:20/4:42)=16

4. Ron A. (105/7x/14:14/3:06)=17*

5. Andre (140/0/13:10/4:03)=17

6. Bigs (145/0/13:13/10:56)=20

7. Ryan Park(105/7x/15:18/3:52)=21

8. Joshie (106/11x/21;33/6:01)=24

WOD

a1.Push Press 4-6 x5 @31×1

1 min rest

a2. Deadlift 3,3,3,3,3 x5 @31×0

Rest 3 min.

Then

6 rounds for total reps of:

:40 sec dumbell burpees (jump with hands at side) (men 30/ women 20)

:20 sec rest

:40 sec box jump

:20 sec rest

PLEASE REMEMBER TO WRITE YOUR TIMES AND LOADS ON THE WHITEBOARD. IT HELPS THE PROGRESS OF EVERYONE.

(Novices do 6-8 reps on the push press, 5 reps on the deadlift .)

TEAM WOD

25,20,15,10,5

Power Snatch (105,80)

SDHP (105,80)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County, Paleo Challenge, personal trainer
Posted in Main Posts | 5 Comments »

Piper and Paula tearing up masters

April 15th, 2010

Piper on her way to a 2nd place finish in the womens masters division.

Paula heading towards an awesome 3rd place finish in the womens masters division.

Orange Coast CrossFit takes 2nd and 3rd place podium spots! Ooooouuuuuu!!!

First WOD this Saturday will start at 9am. Please make note.

WOD

5 rounds of:

-25 box jumps UNBROKEN

-15,12,9,6,3 Thrusters (95/65)

-30 situps UNBROKEN

(Note: everything stays the same except for the thruster, which decreases each round)

Tags: Corona Del Mar, CrossFit, deadlift, Irvine, Justin Flynn, Newport Beach, OCC, Orange County, Organic, Paleo, personal trainer
Posted in Main Posts | 6 Comments »

Thursday, April 15th

April 14th, 2010

Kenneth on his way to a tie for 2nd in the mens intermediate division last weekend at the Next Level Invitational.

Many of you have expressed interest in competing for Orange Coast’s affiliate team and some brought up fair points that they were unable to compete in the Invitational. I think there is only one fair way to determine the team so that everyone gets a fair shot at it.

Here is the plan. On Saturday you will come in the gym and complete three short workouts. The top 3 average male times and top 3 female times will be awarded the starting spots. The 4th and 5th times will become alternates.

WOD

Rest day or make up one from earlier in the week.

Tags: Corona Del Mar, Costa Mesa, Irvine, Justin Flynn, Newport Beach, OCC, Orange County, personal trainer, WOD
Posted in Main Posts | 13 Comments »

Tuesday, April 13th

April 12th, 2010

Mikey Chough getting up his clean which was about 3/4 of his bodyweight.

We welcome Stephanie Amato aka “Primal Mama” to the OCC family. If you have not yet seen her blog please surf over there now and check out all of her delicious and primal recipes. http://feedmepaleo.blogspot.com/

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How to become an early riser

Women: How to do REAL pushups

Tips for a bigger bench press

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WOD

a1.Bench Press 6-8 x5 @50×1

1 min rest

a2.Snatch grip deadlift 5-7 x5 @41×1

Rest 1 min.

B1. Ring Dips 6-8 x3 @40×1 (add load if you can ex.weight vest or db b/w legs works well)

Rest 1 min

B2. Toes to bar 15 reps x3

Rest 1 min

(Novices do 8-10 reps on the bench and amrap on the dips using a band. If you cant do toes to bar do knees to elbows)

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

Monday, March 29th

March 28th, 2010

Build-out is complete. It took one full week from start to finish but we are all done. Many thanks go out to Thayer who did an awesome job wiring the new sound system, lights, and the framing of the new wall. Ryan A. who helped with just about everything from demo, to flooring, to framing. Thanks Ryan. Finally Kos built a masterpiece of a pullup bar that fits 20 no problem.

This weeks schedule for Invitational athletes only.

Monday double, tues. single, wed. double, thurs off. friday double, saturday single, sunday off.

Please do part 1 if you only have time for one workout today. Last intense wod for competing athletes will be Saturday the 3rd. I will post two wods from then on. One for competitors and the other for the rest of the box. Competitors take mandatory 5 days off following competition while the rest of the box will follow normal schedule.

In order to make this last weeks workouts extra intense there will be a cash prize to the top male and top female athlete on mon,tues,wed, and friday. On a double day the prize will go to the best avg. of the two wods. This starts today so make sure to write your times on the whiteboard. Cash will be given the following day and both male and female athlete will have their photo posted on the next days blog. Competitors and non competitors alike are eligible.

Non competitors dont feel like you are not getting enough by only doing one wod. Trust me your time is coming up. Be ready.

WOD

Part 1:

5 rounds of -

30 double unders

20 pull ups

10 push jerk (135/95)

Rest 2 minutes b/w rounds

Post working time to board. (subtract your rest time)

Rest 5+ hours

Part 2:

21,18,15,12,9,6,3

hang squat clean (105/65)

ring push ups

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, Orange County, Orange County CrossFit, personal trainer
Posted in Main Posts | 7 Comments »

So much more room

March 21st, 2010

Thank you to Ryan A., Kos, and Thayer for helping with the expansion. Work went late into the night. We should be all done by the end of the week. Until then please do not use the main pullup bar as it is unsupported.

Until further notice, OCC will be closed on Sundays.

Schedule for Invitational athletes this week:

Mon: Single, tues: double, wed: double, thursday off, friday double, saturday single, sunday off

Please take your after photos with Justin sometime this week. If you have not retaken your body fat test, the deadline is thursday to get your results in. On friday I will announce the mens and womens winners and the overall winning team.

Check out our very own Jill b. latest blog post on how she dropped 5.5% bodyfat in six weeks.

Chris Spealler vs. Jason Khalipa

WOD

Warmup:

Spend 15 minutes working on the kipping handstand pushup

then,

Every minute on the minute for 20 minutes do:

-3 thrusters (125#/80)

-6 kb swings

(If you fall off the minute, take a full minute break and start on the top of the next minute)

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

Monday, March 15th

March 14th, 2010

Learned alot about how awesome our community here at OCC is this weekend. Thank you so much to everyone that came up to support Aly, Kos, and I. Congrats to Aly who is a cyborg and kicked butt, qualifying for the CrossFit Regionals by placing 13th overall amongst some very solid women competiorts. Kos placed 73rd which is incredible considering he just started this thing. I came in a disappointing 33rd falling short of my top 20 goal.

Mens Final Results

Womens Final Results

I took away alot from this weekend. For me the difference was not in my conditioning which was better than ever, but rather my recovery and preparation during the days of the event. I was plagued by severe muscle cramps starting in the middle of Saturdays hspu and clean workout and they became most acute for the finale today having to walk for the final 500 of the 800m run. Frustrating because I have that feeling that I sabotaged in two days what I spent the last 10 months training for. I will spend these next couple of days reflecting on what I did wrong, what I did right and formulate a game plan for next months Invitational.

For those of you who are doing the NLP Invitational coming up here on April 10th I cannot stress to you enough the importance of your preparation and fueling strategies the night before, day of, and post WOD. You are only as fit as the day of your event. We will delve deeper into this in the coming weeks and I will share the insight which I gained from this weekends events.

Finally I want to congratulate all of the top 20 guys and gals who qualified. CrossFit LA for putting on an awesome event and finally to Pinks, Schinn, Thayer, Jill, Brian, Joshie, Bigs, Diana, Lauren, Chip, Paula, Rick, Mike B., Andre, Diana, Nikki, Punky, Mackenzie for making up our amazing pit crew. We had the most vocal and united CF box in attendance.

Schedule for Invitaional athletes this week.

Monday single

Tues double

Wed single

thurs off

friday double

saturday single

Sunday off

WOD

AMRAP in 3 minutes of:

5 deadlifts(225#/155) and 5 pullups.

3 minute rest bw rounds. Repeat for total of 5 rounds.

(notes: score is total reps/rounds completed.)

Tags: Corona Del Mar, CrossFit, Justin Flynn, Newport Beach, OC CrossFit, Orange County, personal trainer, SoCal Sectional
Posted in Main Posts | 11 Comments »

Double Down

March 11th, 2010

Early yesterday morning we were able to secure an extra spot into the mens competition and Mike Kos has stepped up and is now competing this weekend. Many people are looking to carpool so no need to drive by yourself. Post to comments if you can drive or need a lift.

Workout overview

WOD#2: “Double Down”

Overview: This WOD actually consists of two (2) short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.

Part 1:
4 rounds for time of:
9 Squat Cleans (135#/95#)
6 Handstand push ups

Part 2:
For time:
30 Hang Squat Snatches (75#/43#)
30 Chest To Bar Pull Ups
750m Row

Tags: Corona Del Mar, Costa Mesa, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange County, Orange County CrossFit, personal trainer
Posted in Main Posts | 11 Comments »

Thursday, March 10th

March 10th, 2010

Ok so far we have 26 people coming up this weekend for the SoCal Sectionals. $25 a ticket and you can pay at the gate. If money is an issue or you dont have a ride OCC will cover you. We just need all the support we can get. It should be alot of fun. Weather is supposed to be nice. Mid 60s partly cloudy. There will be a few thousand fellow CrossFitters all the way from the OC to San Luis Obispo. 177 male athletes are competing and 57 female athletes are all vying for 20 spots to head on to the CrossFit Regional in May. OCC will have a big camp set up with a few ez ups, beach chairs, coolers etc. Make sure to wear your new tshirts as we want to represent the unity of our box.

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The Arnold Classic Workouts

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WOD

2010 SoCal Sectional WOD #1

For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate)
*note: penalty for putting the plate down or setting it on your feet – starting over at ZERO
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10′ – 20#/14#)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line

Notes: Since we dont have a stadium to compete in sub out the stair runs with 83 high knees.

Tags: Corona Del Mar, Costa Mesa, CrossFit, Justin Flynn, Newport Beach, OC CrossFit, Orange County, Orange County CrossFit, personal trainer
Posted in Main Posts | 10 Comments »