RXD | Orange Coast CrossFit

Posts Tagged ‘RXD’

Athlete Spotlight: Bret Rosol

June 22nd, 2010

Bret Rosol: 160# bodyweight. Deadlift-405#, Handstand Pushup 22 in a row.

Top CrossFitters talk about the mental side of the sport.

Add three more to the long list of why we shouldn’t be consuming diet soda…

“1. Our body gets confused by artificial sweeteners – the dissociation between sweet taste and calorie intake may put the regulatory system that controls hunger and body weight out of sync, thus sabotaging weight loss plans. A study on rodents showed that those fed saccharin actually gained weight compared to rodents fed sucrose.

2. We’re “Infantilizing” our taste sense – Artificial sweeteners are a hundredfold sweeter than sucrose (table sugar). By getting ourselves used to so much sweet, normal sweet flavors, of fruit for example, become bland and so do other healthful foods … thus reducing our willingness to consume them and ultimately the quality of our diet.

3. Long term effects unclear – while there have been many studies on artificial sweeteners and disease such cancer, very few focused on long term weight gain. A seven year study, (San Antonio Heart Study), showed a relationship between diet drink consumption and obesity, but the causation is not clear. Consumption of artificial sweeteners is growing yearly”

Source: Journal of the American Medical Association (JAMA) article Artificially Sweetened Beverages Cause for Concern – summarized by fooducate.com

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WOD

Rest day or make up Monday/Tuesday

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Olympic Lift, Orange County CrossFit, personal trainer, RXD, WOD, workout
Posted in Main Posts | 12 Comments »

Monday, June 21

June 20th, 2010

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)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange County, Paleo, personal trainer, RXD, WOD, workout
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Where athletes train

June 17th, 2010

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Mike Bargetto 265# Overhead Squat

Annie Thorstidor talks about this years CrossFit Games.

Epic matchup: Annie and Lindsay

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WOD

A. Deadlift Cluster 1.1.1.1.1 x5

(This is a cluster. Means you deadlift, lock out, lower bar to ground, then stand up and rest EXACTLY 10 seconds before pulling again. Repeat for a total of 5 singles in one set. You should be able to pull more than last weeks 5-5-5. There are 5 total sets today.)

Rest as needed bw sets

B. For time:

4 Rounds of:

-21 Jump and switch lunges

-10 Power cleans (135/95)

-21 KB swings (blue/green)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County CrossFit, Paleo, personal trainer, Pull ups, RXD, WOD, workout
Posted in Main Posts | 12 Comments »

Team Work and the Olympic Lift

December 15th, 2009

Guy with the biggest front squat in the gym spotting the gal with the biggest back squat in the gym. Punky hitting 3 sets of 5 @ 200#.

Go here to order your tshirt and register as a spectator for the OC Throwdown.

We are one team, we have one fight, we learn from each other, we stick together, and we never quit. Come join our family of men and women committed to athletic excellence. At Orange Coast CrossFit we believe fitness has the ability to transcend the physical by having a profound influence and change on our mental and spiritual selves. We hold dear that our daily commitment to physical excertion makes us better human beings. Rather than visions of a perfect destination we live for the journey. See you in the gym.

On the O lifts remember to jump and shrug. As I overheard the other day in here “Oh, I get it. You want me to jump, really jump.” If only I had a buck for all the times a trainee has said that to me. As the CrossFit O-lifting guru Mike Burgener likes to say, the Olympic lifts are just a jump and a land. This is certainly true, but the problem is the couple hundred pounds that you are jumping and landing with. That said, let′s go back and look at what Coach Burgener is saying again. Jump and land. The key word here is jump. Really jump. On a clean, or snatch, or jerk, you need to really jump. As in high in the air. Drive through the heels not from the toes. Fully straighten the hips, just as you would if you were trying to touch a mark high on the wall.

When you see the big guys lifting, it looks like they are jumping only an inch or so, but in reality they are getting some serious air. It′s just the 500 or so pounds that′s weighing them down.

Pain was their body’s way of telling them that they’d pushed themselves to their limits — which was exactly where they were supposed to be.

-Ernest Shackleton

WOD

A.On a running clock preform 5 thrusters on the minute, every minute for 7 minutes. You are not allowed to drop the weight on the floor mid set. You may rest at the rack or overhead but not drop it. Choose your weight wisely. (Suggested mens elite weight #125+, women 75+)

Rest 3 minutes exactly

B. Every minute on the minute for 5 minutes perform 10 unbroken Chest-Bar Pullups. UNBROKEN (Chest must physically touch bar.)

Rest 1 minute exactly

C. Every minute on the minute for 3 minutes perform 25 sit ups UNBROKEN. These are strict situps. Keep your hands at your temples.

Notes: If you fall off the running clock just keep going as fast as you can till you finish all your reps. If you cannot do C-B pullups perform chin over bar. Post loads and subs to board.

Tags: Corona Del Mar, Costa Mesa, Mike Burgener, Newport Beach, OC Throwdown, Olympic Lift, Orange Coast CrossFit, RXD, Team Work, WOD
Posted in Main Posts | 8 Comments »

Dec 13th 2009

December 13th, 2009

Mike “Yetti” Schinn about to dig out our car just 30 hours since we arrived in Mammoth. Nearly 5 feet of snow fell during our stay.It was great to get away to the Mountains. It reminds you that seasons do exist and nature is always in charge.

Go here to order your shirt and to register for the OC Throwdown

We are very pleased to announce that we have secured the use of a 10,000 sqft warehouse for the 2010 OC CrossFit Throwdown. It is minutes from John Wayne Airport in downtown Irvine. We will release the exact location a few days before the competition. This place will make for an insane comp for both spectators and competitors. Imagine the biggest CF box you have ever seen and then triple that.

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Some love from .com (go to Saturday’s post)

2010 CrossFit Games site

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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 10 seconds from your best run and you will do 20 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.)

Tags: 2010 CrossFit Games, Corona Del Mar, Costa Mesa, CrossFit, Justin Flynn, Mammoth Mountain, Newport Beach, OC Throwdown, Orange Coast CrossFit, RXD, WOD
Posted in Main Posts | 10 Comments »

December 11th

December 10th, 2009

The CrossFit mascot Pukie. Wonderfully tasteless. A companion many of us have met at one time.

Go here to order your shirt and to register as a spectator for the Throwdown

WOD

You have one hour to:

Run 1 mile
Clean 1-1-1-1-1
Run 1 mile

Post results in comments as run time/5 set total clean load/run time. E.G. 4:50/900/5:10

Tags: Costa Mesa, CrossFit, Justin Flynn, Newport Beach, OC Throwdown, Orange Coast CrossFit, Orange County, RXD, WOD
Posted in Main Posts | 1 Comment »

New classes

October 2nd, 2009

Starting next week we will be adding a 6am class to both Tues and Thursday and need only three more people to open a 10am class. Please contact me if your interested in signing up for the 10am workout.

WOD

3 Rounds of:

500m Row

12 Bodyweight deadlifts

21 Burpee box jumps

“Burpee box jumps look exactly as they sound – perform a full burpee, except instead of jumping straight up, you jump up onto a box. The form requirements for the burpee are the same (chest to ground), as well as the box jump (land with both feet squarely on the box, come to full extension at the top).”

Tags: box jumps, burpees, Corona Del Mar, Costa Mesa, CrossFit, deadlift, Justin Flynn, Newport Beach, Orange Coast CrossFit, Orange County, Paleo, personal trainer, RXD, WOD
Posted in Main Posts | 5 Comments »

Paleo Who? Paleo What?

September 30th, 2009

Saturdays Fight Gone Bad event got some good press. Check out the write up on OC Register here:

The Paleo Challenge is done!!It has been eight weeks since we started and many of you guys look great. Competitors please come and take your after photos with one of the coaches today. We will determine the winners on Monday. The winner will be determined by popular vote. Each member of the gym will receive two votes. Top overall, and runner up. The overall winner will receive three months of free training with us. Good luck to all of our competitors.

Here is the story of my stepdad who accepted the challenge two months ago.

“It has been 9 weeks for J and I and heres what is up. I have gone from a loose 50 inch to a loose 46 inch waist. My weight started at about 315 and today is 291 (24# lost) I am eating till full and have no cravings for old style food.We have cut protein/fat ratio from 10/20 grams to 20+/1.5 by using only lean cuts.No pasta.cheese.bread.and only 2 cups of 2% for my coffe thermos.We now have a vague memory of restaurant burgers.Breakfast.and quiznos turkey swiss and ranch footlong’s. I have every intention to carry on until I am at 220 or so…Thank you for the challenge. I also have dropped 1 med altogether (I am type 2 diabetic) and my a1c was down .4 points a month ago which is substantial.I have excellent energy and I do not fear a rebound since I just cannot eat old style ever again.Pic with long sleeves is today. Love you Justin…R”

Raymond C. Pochatko

WOD

Courtesy of CrossFit Calgary

Thruster Ladder 1-15

Coach′s notes: For this WOD you must perform 15 sets of thrusters without breaking up the sets, however, you must set the bar down between each set. In other words, perform the first set, which is one thruster by picking the bar up from the ground, doing the thurster and then returning it to the ground. For the second set perform 2 thrusters, again starting from the ground and ending the set by returning the bar to the ground. Continue in this fashion through 3, 4, 5, etc. Remember you cannot break the set up. For example if you are in round 10, you must perform all 10 reps without putting the bar back on the ground. If you fail before rep 10 you must redo that set. Thus rest as you see fit between sets so as not to fail. Guys use 85 lbs and gals 55 or scale the load as required. Heads up, this is 120 reps.

Tags: Corona Del Mar, Costa Mesa, CrossFit, FGB, Fight gone bad, Justin Flynn, Orange Coast CrossFit, Orange County, personal trainer, Race for Cure, RXD, WOD
Posted in Main Posts | 2 Comments »

Get here on time!

September 3rd, 2009

All out!

5:30 class getting after the 8x400m repeats. Not as easy as it looked on paper eh?

Hey guys quick heads up for this weekend. On Saturday we will be holding the workout down in Corona Del Mar. Should be another good one so if you didnt join us last time please come down. 9am sharp. Please wear something you can swim in, goggles, and your floaties. Afterwards will grab breakfast somewhere. Suggestions?

The gym will be closed on Monday for Labor Day.

Guys please try to show up on time. We have been having a tough time with this lately. If you are more than 15 minutes late don’t bother coming or plan on working out with the next class. We have lots to cover in our workouts and we need the whole hour to get it done. Please respect this.

Here is a heavier version of FGB in preparation for our upcoming event on the 26th.

WOD

“Fight Gone Worse”

Three rounds of:

Wall-ball, 25 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 85 pounds (Reps)
Box Jump, 24″ box (Reps)
Push-press, 85 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tags: Corona Del Mar, Costa Mesa, CrossFit, FGB, Fight gone bad, Fight Gone Worse, Newport Beach, Orange Coast CrossFit, RXD, WOD
Posted in Main Posts | 8 Comments »

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)

Tags: Costa Mesa, CrossFit, Fight gone bad, Newport Beach, Orange Coast CrossFit, Orange County, Paleo Challenge, Race for Cure, RXD, WOD
Posted in Main Posts | 10 Comments »