Posts Tagged ‘Paleo Challenge’

pipesbeforeafterv1-copyLeft 1/26/2010: 19.4%  bodyfat. Right 3/29/2010: 14.2% bodyfat.

Piper is an awesome part of the Orange Coast Family. Having only been with us for about 7 months Piper has picked up CrossFit as fast as anyone I have ever coached. Pipes took 2nd place in the Womens Masters division at the Next Level Invitational this year and also competed on our affiliate team at this years CrossFit Regionals. She is a serious competitor and is sure to be a force in the Masters division for many years to come. Congrats on all your success Pipes.

Womens competition NorthWest Regional

WOD

Strength

Press 1.1.1.1.1 x5 sets

Rest 3 min bw sets

(Notes: This is a “cluster”.  This means you will unrack the weight and press for one rep. Rack weight, rest EXACTLY 10 sec., unrack and press again. Repeat for total of 5 reps.) Ex. Press, rack, press, rack, press, rack, press, rack, press, rack, finish set. Rest 3 min and repeat for total of 5 sets. The cluster will allow you to press more than you would normally for a continous set. Look up your 5RM and start about 10# lighter than that on your first set. Aim to best your 5RM by the 3rd set.

Metcon

10x Push jerk (135/85), 20x Box Jumps, 10x Burpees,
8x PJ, 20 BJ, 10x Burpees
6x PJ 20x BJ 10x Burpees
4x PJ 20x BJ 10x Burpees
2x PJ 20x BJ 10x Burpees

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Tuesday, April 21st

April 20th, 2010

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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 .)

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TEAM WOD

25,20,15,10,5

Power Snatch (105,80)

SDHP (105,80)

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Race for Lysanne!

September 3rd, 2009

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Alejandro aka Ali G showing why hes the person to beat in the Paleo Challenge. When I spoke to him last he said he has gone down two holes on his belt loop. That was two weeks ago. Wonder where hes at now?

Guys/girls we have two big events coming up at the end of this month. In fact they are on back to back days. First up is the Orange County Race for the Cure. This has a special meaning for us this year since one of our awesome members Lysanne was diagnosed with Breast Cancer just a few weeks ago. We would like to put together a big team all wearing some special OCC t shirts that support Lysanne and her fight. We are signed up for the 9:45am start time. Please run with us!

Second up is the Fight Gone Bad fundraiser. This event is the fourth annual and is being held at CrossFit affiliates all over the globe. All of the proceeds go to two great organizations The Wounded Warrior Project, and Athletes for a Cure. Anyone can enter and compete for our gym. This is much more of a friendly comp and should be fun rather than butterfly inducing. The workout will be on September 26th and is the classic Fight Gone Bad we all love. We have $100 already which was grasciously donated by Blake after he won the “Totally Cindy Challenge”. Please come to me in the gym and let me know if your interested in competing for us.

WOD
8 x 400 m sprints

The clock will start on the 4:30 minute mark on each run. (Run faster and you get more rest. Run slower and you get less rest. Got it? Miss by more than 20 seconds from your best run and you will do 30 pushups for each round you miss)

(Don’t be a wuss and not come because its just a run workout. If you do this with the intensity that it deserves you will get your ass kicked by this wod)

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Ron’s Story

August 24th, 2009
img_13322
016Justin,
You rule! The last two workouts have been sick! Almost to the point of throwing up! Thank you for including me in your crossfit training, I′m really stoked to be a pat of it!
Here’s a good shot that reminds me how much I appreciate you Justin.  This was taken the morning before I did my first WOD with you, on January 23rd.  Matty and I were starting a fitness challenge for 3 months to lose body fat.  He suggested that I try something new that night called CrossFit.  And shitdamn, here I am 8 months later and feeling like a Superstar!   Thanks to you and CrossFit, my view on fitness and nutrition will always be different.  It’s a lifestyle!   See attached picture of what the “Pre CrossFit” Ron looked like.  Typical Daddy the business man.  Very little strength, and lot’s of body fat! Thanks Justin, you’ve made a difference in my life!Ron

Ron Althouse

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Sheryl’s Story

August 24th, 2009

Thats my story and Im sticking to it.

beforeafter2This last February I was the heaviest I have ever been, 185lbs (picture with the pink shirt). I decided at that point that is was time to make a change. Most of you know that I am pretty active but I needed some incentive. I decided to set a goal to do Scott Tinley’s Extreme Adventure triathlon at the end of the summer. This would be a good reason to start training. I got out the bicycles, started running and lifting weights pretty regularly. Over 2 months went by and I was running 15-20 miles a week and lifting weights at least 3-4 days and I had barely lost 10 lbs. (picture next to pink shirt pic is after 10lb loss) THEN I found Orange Coast Crossfit (see previous posts about the gym and stuff). I have written a lot about how awesome Crossfit is and my gym is so I won’t go way into that. After my first couple weeks of crossfit the owner Justin Flynn asked me about my diet and talked to me about the Zone Diet. Of course he had already shown me so much and I really trusted him so I had no problem giving it a shot. Not to mention it kinda seemed like a challenge and I am all about the challenge, “Bring it on” (insert spirit fingers here).

I followed the diet exactly and the first week I felt great, a little hungry but good for the most part. But then the second week I thought I should have been committed to the mental ward! I was totally emotional and a space cadet! I went into the gym and told Justin that I was losing it. He told me about this other Crossfit girl who had the same issues and told me to push through it. I did make some minor adjustments that made life easier and the next week I was fine and living the Zone! I won’t go into details about the diet there is lots of info out there about it but I will tell you the biggest change for me was the carbohydrates. I originally decided to do the diet as much as I could Paleo Style (has a face, comes out of the ground or off a tree basically). I traded ALL my carbs for fruits and vegetables. AND I don’t eat Gluten (well barely). No Pasta, no rice :( , no bread :( :(. I don’t buy anything that comes in a box. I eat fruit 4-5 times a day, I eat cashews (because I hate almonds) 4-5 times a day (for my fat source), and I don’t have a cheat day. I found that when the cheat day came I didn’t want to cheat and/or I would crave my zone meal.

Did it work?? Minus the original 10 lbs I lost I have lost 20 lbs in 10 weeks for a total loss of 30 lbs since February. I am in great shape and feel amazing! I don’t have any clothes that fit me anymore but I don’t want to buy any because I continue to lose weight. My goal weight is 145 and I am 10 lbs away. Losing weight and getting in shape is not easy but once you realize that being healthy isn’t “this short time of diet and training to get to your goal weight so you can return to your normal life” and start making it your lifestyle, you will see that its not that hard.

I look at these pictures and I feel really proud of myself and really excited because I know how much fun I am having and how seeing the results only motivates me more. So just to leave you with some things:

  • so you know Im not a total health freak there are some things that I still eat to make myself happy-chocolate covered soy beans (have a couple a day), beer once and a while is good, I still eat sushi, and never feel guilty if I fall off the wagon, life is too short.
  • my gym is the happiest place on earth because of the PEOPLE. All the people I work out with I know by name and I can tell you something special about all of them. AND they all care about my success as well as their own. In the 10 years I was a member at 24hour fitness I NEVER knew any ones name and had to practically beg people to even do so much as give me a spot!
  • Two people that are very dear to me play a big role in my success, my trainers. Justin who is my crossfit “rock”- he puts his heart and soul in that gym and constantly teaches us more and more stuff. He takes pride in making each one of us better crossfitters. And somehow he finds time to improve himself so he is a great role model for those who are around him. Zac-who never lets me fail, and then when I am so disappointed in myself cause I could have done better he picks me up, brushes the dust off and tells me how awesome I did and how proud he is of me. Even when he is not there I hear his voice cheering me on. I couldn’t ask for a better support system.

So that’s my story and I am sticking to it!

-Sheryl Condon

http://sherylstalesofadventure.blogspot.com/

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Paleo Challenge

August 1st, 2009

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Title: 8 week Paleo Challenge
Description: Who can commit to eating pure Paleo for eight weeks? I am going to put a sign up sheet in the gym. To commit you should give up all wheat products, and dairy for eight weeks. (You dont have to do give up anything but the sucessful people will. (Regarding alcohol if you must tequila is the purest, with vodka being second.) The man or woman with the biggest physique transformation will receive three months free group training. There will also be a prize awarded to 2nd and 3rd place. If your in you must take a before photo at the gym and an after photo on the finish date. This contest is not based on weight loss, so even if you don′t have a whole lot of weight to lose you can still lean out and have a chance to win. Contest will start on Monday July 27th and conclude October 1st.

Whats Paleo?? If you have been with me for any length of time you should be aware with the basic principles of Paleo nutrition. Meat, veggies, nuts, seeds, some fruit, little starch and NO SUGAR! In short order removing all the processed bread, rice, and pasta-like items from your daily diet (and any and all sugar/artificial sweetener infused drinks). To be successful you will throw out all of the processed crap from your cupboards and fridge. Dont tempt yourself. Its failure waiting to happen. Dont put alcohol in the house if your an alcoholic. Same thing! You should keep a detailed food log and bring it in to show us periodically. You will get leaner than ever and maybe even get as athletic as the girls above. What do you have to lose? (except for the layer of fat around your stomach.)
Start Date: 2009-07-27
End Date: 2009-10-01

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Do this

fit4youpyramidNot this

pyrdtwo

The FDA food pyramid is WRONG!

The famous “food pyramid,” considered almost holy by many nutritionists and dieters, is wrong and hurts both waistlines and health, claims Dr. Walter Willett, a leading U.S. nutrition researcher, in his new book Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating. Read here.

WOD

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

 

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