WOD | Orange Coast CrossFit

Posts Tagged ‘WOD’

Khalipa @ Orange Coast CrossFit

June 27th, 2010

It was great having 2008 CrossFit Games Champion Jason Khalipa train with us this weekend. Dude is a beast. 525# dealift(which was a pr) 285# power clean, 7:28 Helen (430m track). That was on Saturday. Then he came back on Sunday and did Linda aka “three bars of death”. We will be cheering Jason on at the 2010 CrossFit Games at the Home Depot Center up in Carson on July 16-18th. You can read up on Jason here, and see a movie of his performances here.

Let the Games begin

Week 12 of 12 in our strength cycle. Testing week will continue through Wednesday so DO NOT do any “extra stuff” outside of here, ie. running and the like.

Thursday will now be the rest day. Mon-Wed on. Thurs rest, Fri-Sat on.

WOD

You have 1 hour to:

-Back Squat Find 1RM

-Press Find 1RM

-Chinup/pullup Find 1RM (hand position up to you. max load NOT max rep)

Our intermediate and advanced athletes will need every bit of energy they have to complete these. Newer athletes will finish and feel “is that it?” Not because they did not give it all they had. Novices are just not able to recruit enough muscle fiber to tax their CNS (central nervous system) enough to a 1RM. Men typically take 3 months. Women can take up to a year to fully tap into this intensity level.

If you have some left over in the hour…

Do 100 wallballs for time.

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

Friday, June 25th

June 24th, 2010

Without a doubt, one of the best photos we have shot. This photo has its own energy to it. Man. Iron. Fight or Flee. Primal. What you got? Get some.

WOD

A. Deadlift do 5 reps at 55,65,75% of your 1RM.

(On the third and final set do as many reps as you can. Go until absolute failure.)

B. Hang Squat Clean 3-3-3

(Once you pick up the weight it cannot touch the floor again until final rep is complete.)

C. 1 Strict Muscle Up, and 10 ring dips x4 sets (rest :90 bw rounds)

Notes: Post loads to board as: (14/225/10,10,10,7)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Olympic Lift, Orange County CrossFit, Paleo, personal trainer, RXD, WOD, workout
Posted in Main Posts | 11 Comments »

Identify and conquer your weak points

June 23rd, 2010

14 months ago when she started with us, Pinks could not fully retract her scapulas. Meaning she could not even do a half pullup. A weakness of many women the vertical pull carries many benefits for improved athletiscim and strength. After the last competition in April, we identified the pullup and pushup to be her major weak points. Six weeks was spent hammering these until they were no longer weaknesses. Identify your weak points and when they come up in a wod, plan to attack them with zeal.

Three top CrossFit female competitors show off their training routines.

I train because…

WOD

A. Press 5-5-5-5

B. Push Press 3-3-3-3

C. Push Jerk 1-1-1-1

D. Pendlay Rows 3×12

(Post top loads to whiteboard. ex: 175#/205/240)

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

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 »

Athlete Spotlight: Ryan Anderson

June 21st, 2010

Ryan Anderson: 160# bodyweight 160# power snatch, 215# clean and jerk, 22 strict chins in a row.

I remember when Ryan wandered into our gym like a lost puppy a year ago. Now hes off in college and become a great young man. Bodyweight snatch, and a 55# + bodyweight clean and jerk. What do your numbers look like?

Brand new Buddy Lee Rope Master jump ropes now available in the box. Do yourself a favor and get the best rope on the market. Double unders will be a cinch.

WOD

A. Back Squat Ladder: Perform as many 1-4 back squat ladders as you can in 10 minutes. Use 70% of your 1 rep max in the high bar back squat.

(ex. (perform 1 squat, rack it, perform 2 reps, rack it, 3 reps….up to 4, then start at 1 again, 1-4 one time = 1 ladder) Post total ladders completed, plus partial rounds to whiteboard.

B. For total reps:

:30 Jump and Switch lunges

1:00 AMRAP Double Unders

Rest 1:00

x5 rounds

C. 3×20 GHD situps @3030 tempo (three seconds down, and three seconds up)

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County CrossFit, Organic, Paleo, personal trainer, WOD, workout
Posted in Main Posts | 10 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 »

Thursday, June 17th

June 16th, 2010

We have been saying from day one to train minimum 3-4 hours from your last meal. New studies are proving this. Buy some BCAAs and plan on taking 10g 5-10 min before your WOD. Especially important for the morning soldiers training on 10-12 hour fasts.

Fasted training boosts endurance and muscle glycogen. (Brief report)

Effect of training in a fasted state on metabolic response. (Detailed report)

Why taking BCAAs before your training is essential.

We have now added a 7pm CrossFit class to Thursday evening. Also Saturdays times have changed to 9 and 10am.

We have brand new Buddy Lee Rope Master Jump Ropes for sale. We also have sweet new tanks for the ladies.

WOD

A. Press

5-5-5-5-5

Rest 3 min bw sets

B. Pullups 25x 4 (unbroken)

Rest exactly 3 minutes bw sets

C. For time:

50 Box Jumps (20″ everyone)

7 Burpees

40 Box Jumps

7 Burpees

30 Box Jumps

7 Burpees

20 Box Jumps

7 Burpees

10 Box Jumps

7 Burpees

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, OCC, Orange County CrossFit, Paleo, personal trainer, WOD, workout
Posted in Main Posts | 6 Comments »

Food FAQ

June 15th, 2010

Corn is not a vegetable!

A peanut is not a nut!

Sorry newbies, corn is a grain – and one of the least healthy at that. Here is a great explanation from Mark’s Daily Apple (Corn is not a vegetable)

And, the one that seems to upset the most people – Peanuts are a legume. Here (Peanut Manifesto from Whole9Life.com) is an excellent explanation of why they should be removed from your diet.

PLEASE MAKE NOTE: SATURDAYS TIMES HAVE CHANGED TO 9am and 10am.

WOD

Rest day or Make up Mon/Tue WOD

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

Tuesday, June 15th

June 14th, 2010

I want to announce a new coach on our Orange Coast staff. Kiki Dickson will be coaching on Mondays from now on. She is well versed in CrossFit having worked for in the CrossFit community for a couple of years now.

“Kiki became a part of the CrossFit Community while rowing as an NCAA Division I Athlete at UCLA. Looking for a way to continue training over the summers, she was first introduced to CrossFit by a military veteran also attending UCLA. She began doing CrossFit on her own, learning the lifts by watching main site demos. While backpacking through Europe, she relied heavily on the functionality of CrossFit. She also relied on the body weight workouts to maintain her fitness while on the road. It was easy to see the improvement that CrossFit made in her ability to row, snowboard, and surf. Eventually, she found her way to CrossFit Los Angeles where she began as an intern. She is now well indoctrinated into CrossFit and the lifestyle that supports it. She also knows the ins and outs of a healthy diet and can help you reach your nutritional goals through the Paleo Diet. Being a CrossFit coach, helping others achieve optimum health and fitness, has proven to be a rewarding experience, as she watches the drastic positive transformation in those who dedicate themselves to this crazy sport we call CrossFit.”

WOD

A. Back Squat 3-3-3-3-3

Rest 3 minutes bw sets

B. HSPU practice 10 min. (find max strict and max kipping. get comfortable upside down)

C. GHD situps 3×20

D. Double Unders 3 attempts at max in a row.

Tags: Corona Del Mar, Costa Mesa, CrossFit, Irvine, Justin Flynn, Newport Beach, OC CrossFit, Orange County CrossFit, Paleo, personal trainer, WOD, workout
Posted in Main Posts | 14 Comments »