(2 minute rest b/w rounds, use heaviest weight you can for deadlifts, increase weight each round if needed. WEIGHT SHOULD BE HEAVY ENOUGH SO THAT ALL 5 ROUNDS SHOULD BE A BATTLE OF WILL AND FAITH. Suggestions: Guys rxd 50% of deadlift 1rm, gals 60%. Ring Dips -2 means stop two reps short of complete failure.)
Rest 3 minutes
B. 5 rounds of:
20 Push ups
40 Double unders
(notes: push ups are perfect chest to deck, back flat as a board. no piking, no touching any part of your body other than chest and elbows locked out COMPLETLEY at top.)
Our recent On-Ramp class graduates and looks forward to joining the group WODs.
Paleo Challenge 32 days left and counting…
WOD
A1. Front Squat 6-6-6-6-6
A2. Pullups 20 reps x5
(Rest 3 minutes b/w sets)
B. 25-20-15-10-5 for time of:
Kb Swings
Broad Jumps
(Notes: Chalk two lines on floor six feet apart. Starting behind one line broad jump past second line. Turn around and jump back over first line. Each jump is one rep)
Check out the footage the Rx-Stars from the Saturday.
Aly did a great job of summing up the event;
“First off, thanks Justin, Anne, and Nicolette for helping with such an amazing event! It may have been the most rewarding day of my coaching career!! The energy, attitudes, positivity, support, and complete dedication was unreal! 3 Ladies got muscle ups, a few kipping pull-ups, a ton of goals were set, and a community of Rx-Stars has been built! Women from all over Orange County attended with 6 different boxes being represented and every brought some insight and great feedback! I am stoked that OCC is offereing to host this great series and is really dedicated to helping all the ladies just Kick some serious butt! We will be featuring a video, facebook page, and many more awesome clinics at OCC- so stay tuned! and thanks again to each and everyone of your awesome efforts”~ Aly
Ok here are the teams for the Paleo Challenge. If you dont see your name here and you are signed up for the challenge let us know.
Rick, Jen G., Rob, Linds, Jen M., Schinn, Alan, Diana
Team Ben
Kirsten, Mindy, Philip, Joshie, Brian, Nichole, Paula, Ron A.
The winning team will be the team with the largest decrease in bodyfat in the six weeks of the challenge. 40 days left and counting down…Keep strict as this is right around the corner guys. Your team coach is responsible for keeping you guys on track and motivated. We will hand out an email list of the people on your team so you can keep in contact with them and lean on them for support.
Our Saturday workout crew. Corona Del Mar beach. Awesome morning with great friends.
It is in the character of very few men to honor without envy a friend who has prospered. ~Aeschylus
You work your butt off both at your job and when you come to our box. Its tough having to go from bed to work to CrossFit to bed again. But whats the alternative. Bed to work to happy hour to bed? Sure that’s fun a few times but that doesn’t suffice for you. Your a go getter and you have never settled for anything but the best. That’s why you CrossFit and not the circuit class at LA Fitness.
Your friends want to know when your gonna hang out again. Why you have been missing so often. They ask why you cant go out for drinks on Wednesday night after work. They give you crap because you order your burger without a bun or cheese. They giggle about this “cave man” diet your doing. They tease you cause your “always” working out. They make jokes behind your back about the smelly fish oil you leave in the break room fridge. Fuck em. Let em be jealous. Dont be afraid to be different from your average Joe/Jane. Dont let them drag you back to being “normal”.
Dont be fearful of hurting other peoples feelings. Put out in the universe that you dont eat crap food. My friends/family know when I come over that I will not eat pasta, bread, rice. Its not a surprise that that is never the main course. Low and behold now most in my immediate family no longer eats like that anymore. At first it will take them some getting used to but in time they will accept your new ways and hopefully join you. Just dont ever settle becuse your afraid to offend someone. Your on a misson to live a lifestyle of health and vitality. Don’t let anyone steer you off that course and never be apologetic for taking the steps necessary to make your goals a reality.
WOD
“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 sit-ups
250 pound Deadlift, 15 reps
Our Saturday workout crew. Corona Del Mar beach. Awesome morning with great friends.
