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

4487991087_429877ceeb

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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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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