I’ll never forget one of my first days at Orange Coast CrossFit. I was just barely jogging around the block, exhausted from the squats and kettlebell swings I had just endured. Another member had already completed the workout of the day, but he got up from his pile of sweat on the floor to run along side me, urging me to finish that lap stronger than I started it. I wanted to cry when I was done — not because it hurt (it did) — but because I was so proud for having made it through and so grateful that someone believed I could do it. That experience is what CrossFit is all about. I’ve come a long way since then with the help of Justin and the other amazing coaches. They’ve given me the tools to improve my eating, to feel confident lifting heavy weight, to push myself faster and harder than I ever thought possible. I’ve dropped two dress sizes and 12 pounds AND I can do real pull ups. I am physically and mentally stronger than I have ever been in my life, and I get to share those accomplishments with a group of the most positive, hardworking people I’ve ever met. OCCF is the best.

Left: July 27th 2009  Right: Oct 3rd 2009

-Jen

article from my boyfriend forrest.. click here

When I think of all I want to say about CrossFit and specifically Orange Coast CrossFit and Justin Flynn my thoughts get all jumbled up and compete with each other to see which one best expresses what CrossFit is for me.  Every adjective comes to mind, amazing, awesome, incredible, challenging, empowering, ect…  It is hard for me to condense what I want to say into something concise.  There is nothing that even compares to CrossFit.

For 3 years I had been spending $115.00 a month on a membership to Equinox where I would go 2-3 times per month and do a similar workout to what I had been doing since I was 14 years old.  The results I got were mediocre at best and discouraging at worst.  I would remember the weights I used to be able to lift when I was 27 and 28 and, being nowhere near that anymore, I went to the gym and went through the motions of working out.  To combat my apathy at the gym, where I was paying $115 per month, I would hire personal trainers for $45 to $75 an hour and train with them 2-3 times per week.  Their workouts posed no new challenges and were equally un-motivating but at least I went.  You would to if you were paying that much.  This cycle of minimal workouts and then hiring personal trainers had been going on for me for over 3 years.

Then everything changed.  In May of 2009 I joined Orange Coast CrossFit.  I knew immediately that this was something different.  The people were alive.  There was energy and excitement.  There was a sense of purpose.  There was passion and commitment.  There was intensity.  This was special and unique.

As I mentioned earlier, I have had numerous personal trainers and none of them compare to Justin Flynn.  He is passionate about what he does.  At his core he believes in the methods of CrossFit.  He has a natural ability to both motivate and to explain the proper form and technique in the most simplistic terms I have ever encountered.

I have been working out on and off since I was 14 years old.  For the first time I am lifting correctly because of Justin’s corrections.  It pisses me off that not one trainer nor coach in all my years of weightlifting corrected my form.  For the first time in years I have not injured myself from a workout.  An injured back, probably the result of overdeveloped quads and underdeveloped hamstrings a weak core and bad form no longer hurts.

After 120 days of training Orange Coast CrossFit I am in the best shape ever.  I am injury free.  I am stronger than I have ever been in some aspects and catching up to how strong I was when I was much younger.  Most importantly, I am challenged every day I workout.  I am motivated because each workout is new and different and pushes me.  The people who workout with me push themselves and push me.  I get to be excited about exercise.  It is once again a joy and fun!!!

Josh Lemos | Sr. Loan Officer | Emery Financial |

Chip Jewitt 56 years young. On the left: March 14th 2009 one week in.  On the right: June 24th 2009.

They say the measure of a great gym has little to do with equipment, it’s all about the coach.  While Orange Coast Crossfit has the equipment and  the platform you would want to train with, 7 months of being coached by Justin Flynn has made all the difference for me. He and the members he has drawn have given me skills I never had, developed the motivation and passion for training I always wanted to find and brought out my athletic potential, which I thought was long past.  I simply could not ask for more.  Today, I am not just in the best shape of my life, I can now say, I am an athlete.

The blend of athletes from elite to those tired of ellipticals equipped with televisions and magazines, has built an environment where the energy is full power and everyone strives to reach as far as they can every time they walk in the door.  The culture and vibe are different here.  When someone new walks in, people don’t look at their feet and hide - they stick out their hands, tell them who they are and let them know they are about to have some real fun.

Justin, your skill and passion for training [not "working out"] are confidence inspiring, have built a culture I love to be around and are the key to why the “box” has grown from a single dozen [men and women] to more than 70 in 7 short months.  Good on ya.  See you tonight……. of course!

Chip Jewitt

Ductus Exemplo
The title, “Ductus Exemplo,” means lead by example which is always a noble effort.  Sometimes it can be hard and feel uncomfortable but you truly don’t know yourself until you test your body, mind and spirit.  Now before everyone starts thinking that I have been tipping back the wine, getting all philosophical and introspective, I believe there is an extremely valuable life lesson to be learned by testing yourself.  What does that exactly mean?  Let me give you some color on my background before I relate it back to the business and financial world.

I have pretty much worked out in a traditional gym all my life, not an athlete in any specific sport but more of your average gym rat.  I have also been involved in martial arts for many years, studying various styles and learning the Zen part as well as the physicality of doing the moves and fighting.  About 3 months ago I decided, at the urging of a friend, to try out a workout regimen called Crossfit.  Crossfit has been around for some time and the concept of it is grounded in a logical, fundamental approach to maximize the efficiency at which your body (machine) operates.  My first time out, I thought this workout could not be any worse than my training sessions of past. WRONG!  I learned in the first 15 minutes that this was something completely different.  I was so overwhelmed by the nature and style of the Crossfit workout that I was literally comatose for the remainder of that day.  That was a 15 minute workout!!!!  Without boring you with the nuances of this type of training I want to impart what I have learned over the last three months of Crossfit training.  First, and most importantly, the mind gives up well before the body does.  The Navy Seals use this type of mental training to see how tough the soldiers are mentally, not just physically.  Second, is that human nature generally has people taking the path of least resistance.  Third, under tremendous physical duress is where we make mental breakthroughs.  Last, but certainly not least, is needing someone to lead you through this process such as a great trainer, coach or mentor.  In this particular case, my coach is Justin Flynn, owner of Orange Coast Crossfit in Costa Mesa California. He applies a deft hand and gets people to have these breakthroughs.  For him, it is definitely ductus exemplo.

The financial system is very delicate at this juncture with the dollar still at historical lows and the price of oil moving increasingly higher.  We desperately need to kick start the US economic engine.  Let’s face it, the last 9 months have been the most challenging times in recent history from Wall Street to Main Street.  The meltdown has affected all of us in some form or fashion.  In times like these, when stress and fear rule the day we have to look upon ourselves to have a breakthrough.  If we need to make some hard decisions to get through these turbulent times, then that is what needs to be done.  Everyone is a sphere of influence so we all have the ability to lead by example.  My Crossfit mentor, Justin, is a perfect example of a never quit attitude both as a trainer and a small business owner.  Caution, not fear, is the word of these times and we should all try to lead by example.

Andre Peschong

Partner

Bridgewater Capital Corporation

www.dealflowdiaries.com

I am obsessed

It is ridiculous how much I love crossfit and working out with Justin Flynn and the Orange Coast CrossFit team- I’m obsessed!  You can be sure I’m going to come ready to push it every time! CrossFit truly is the perfect combination of physical and mental challenge mixed with great friendships amongst the team.

Great work building one hell of a gym.  Rather… the seeds have been planted.  Let’s water the ground like hell and let the sun shine to grow the garden.  Building a gym that rivals Santa Cruz is the goal! I’m shooting for the games in two years.  I don’t think one year is enough time to get my strength up, but two I can do it!

Ryan Park
Director of Commercial Real Estate
REC Solar, Inc.

Justin Flynn and Orange Coast Crossfit have changed my life so dramatically that it is nearly impossible to put into words.

I have been an athlete all my life, gymnastics, swimming, skiing, etc. After I was done with school I found myself hitting the Global gym for my workout. In that time I had a number of personal trainers with varying results. Sadly I always ended up bored and unmotivated to do my daily workout. Then I met Justin and found Crossfit. That day I discovered a fire, and drive within myself that I had not felt in a long time. I was instantly addicted. Soon after that first day I started training with Justin five days a week. I have never seen such dramatic results in my strength, energy, power, and body than I have in my past 6 months of Crossfiting. The confidences I have gained in my physical body are only surpassed by the mental strength I have gained through Crossfit.

Orange Coast Crossfit has become my second home. I feel so blessed to have met and made so many amazing friends and athletes. The atmosphere that Justin has created at Orange Coast is hands down the most comfortable and encouraging “box€ in Southern California. I cannot imagine my life without Crossfit. In my opinion if you′re not crossffiting then you′re doing it wrong.

Robin Bodwin

Justin Flynn and Orange Coast Crossfit have made a positive impact on my life in many ways. I have always been somewhat athletic, exercised on a regular basis but never thoroughly enjoyed my workouts. It has been nearly 3 months since I joined OCC and I can honestly say that I am hooked, better yet€¦ addicted! I am seeing muscles in places I never thought I could have muscles; I am physically stronger and happier than I have ever been. When I first began Crossfit the more challenging exercises intimidated me, now I look forward to the more difficult WOD′s. Crossfit is both a mental and physical game and I truly believe that is what makes the workouts so enjoyable. Justin and Crossfit have taught me that a positive mind can push your body far beyond everyday limits and I have recently removed the phrase “I can′t€ from my workout vocabulary. Justin has been an inspirational leader and coach for all athletes, without his constant motivation and dedication; OCC would not be the successful facility that it is today. I look forward to each day′s workout and the family of athletes that has developed here at OCC. Many thanks to Justin for his knowledge, motivation and dedication to making OCC the best facility ever!

Dear Justin

I just wanted to thank you for your awesome work. Orange Coast CrossFit has made me a completely different person. Your expertise and enthusiasm has helped me achieve results that I have never dreamed of being able to reach. I have gone thru both a mental and physical change.This is not your normal 24hr fitness gym and old fashion type of working out. Between the intensity, the brother/sisterhood, and the one on one style personal coaching I will never go back to a big box gym. I need help keeping myself honest to a workout plan and normally when you miss a workout you can only be mad at yourself, but with Orange Coast CrossFit things are different:

1. If you miss a workout your brother/sisterhood want to know why you weren’t here yesterday and you know they are counting on you to be there.

2. It is a fun environment (more like a club where every knows everyone) not some boring gym,

3. It’s a competition (when was the last time you were challenged at the mega gym?) and if you miss a training day you know everyone else is getting that much stronger and faster. When you look over and everyone else is doing one more….somehow you find the urge to also dig deep and do one more.

4. No more boring workouts. Everyday and every week it is something new. I dreaded going to the gym the old fashion way and doing the same workouts day after day.

My workout excuses have gone out the window and I actually find myself looking forward to the next workout. I never thought I would say that. So while training with Justin (2 months+) I have lost 10 pounds, gotten incredibly stronger (both cardio and musclar), feel so good everyday, and just finished a ½ marathon in under 2:30 hrs (I never run, but training with Justin got me in shape for it).

If you are an average joe (like myself) or an athlete (Justin actually refers to all the members as athletes.) I cant say enough about how training at OCC will change your life.

Once again thanks Justin, Orange Coast CrossFit, and the brother/sisterhood of training partners!

Thayer