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
I’ve dropped two dress sizes, 12 pounds AND I can do real pull ups.
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’s Story
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
Ron’s Story
Justin,
You rule! The last two workouts have been sick! Almost to the point of throwing up! Thank you for including me in your crossfit training, I′m really stoked to be a pat of it!
Here’s a good shot that reminds me how much I appreciate you Justin. This was taken the morning before I did my first WOD with you, on January 23rd. Matty and I were starting a fitness challenge for 3 months to lose body fat. He suggested that I try something new that night called CrossFit. And shitdamn, here I am 8 months later and feeling like a Superstar! Thanks to you and CrossFit, my view on fitness and nutrition will always be different. It’s a lifestyle! See attached picture of what the “Pre CrossFit” Ron looked like. Typical Daddy the business man. Very little strength, and lot’s of body fat! Thanks Justin, you’ve made a difference in my life!Ron
Ron Althouse
Andre’s Story
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.
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.
Sheryl’s Story
Thats my story and Im sticking to it.
This last February I was the heaviest I have ever been, 185lbs (picture with the pink shirt). I decided at that point that is was time to make a change. Most of you know that I am pretty active but I needed some incentive. I decided to set a goal to do Scott Tinley’s Extreme Adventure triathlon at the end of the summer. This would be a good reason to start training. I got out the bicycles, started running and lifting weights pretty regularly. Over 2 months went by and I was running 15-20 miles a week and lifting weights at least 3-4 days and I had barely lost 10 lbs. (picture next to pink shirt pic is after 10lb loss) THEN I found Orange Coast Crossfit (see previous posts about the gym and stuff). I have written a lot about how awesome Crossfit is and my gym is so I won’t go way into that. After my first couple weeks of crossfit the owner Justin Flynn asked me about my diet and talked to me about the Zone Diet. Of course he had already shown me so much and I really trusted him so I had no problem giving it a shot. Not to mention it kinda seemed like a challenge and I am all about the challenge, “Bring it on” (insert spirit fingers here).
I followed the diet exactly and the first week I felt great, a little hungry but good for the most part. But then the second week I thought I should have been committed to the mental ward! I was totally emotional and a space cadet! I went into the gym and told Justin that I was losing it. He told me about this other Crossfit girl who had the same issues and told me to push through it. I did make some minor adjustments that made life easier and the next week I was fine and living the Zone! I won’t go into details about the diet there is lots of info out there about it but I will tell you the biggest change for me was the carbohydrates. I originally decided to do the diet as much as I could Paleo Style (has a face, comes out of the ground or off a tree basically). I traded ALL my carbs for fruits and vegetables. AND I don’t eat Gluten (well barely). No Pasta, no rice , no bread :(. I don’t buy anything that comes in a box. I eat fruit 4-5 times a day, I eat cashews (because I hate almonds) 4-5 times a day (for my fat source), and I don’t have a cheat day. I found that when the cheat day came I didn’t want to cheat and/or I would crave my zone meal.
Did it work?? Minus the original 10 lbs I lost I have lost 20 lbs in 10 weeks for a total loss of 30 lbs since February. I am in great shape and feel amazing! I don’t have any clothes that fit me anymore but I don’t want to buy any because I continue to lose weight. My goal weight is 145 and I am 10 lbs away. Losing weight and getting in shape is not easy but once you realize that being healthy isn’t “this short time of diet and training to get to your goal weight so you can return to your normal life” and start making it your lifestyle, you will see that its not that hard.
I look at these pictures and I feel really proud of myself and really excited because I know how much fun I am having and how seeing the results only motivates me more. So just to leave you with some things:
so you know Im not a total health freak there are some things that I still eat to make myself happy-chocolate covered soy beans (have a couple a day), beer once and a while is good, I still eat sushi, and never feel guilty if I fall off the wagon, life is too short.
my gym is the happiest place on earth because of the PEOPLE. All the people I work out with I know by name and I can tell you something special about all of them. AND they all care about my success as well as their own. In the 10 years I was a member at 24hour fitness I NEVER knew any ones name and had to practically beg people to even do so much as give me a spot!
Two people that are very dear to me play a big role in my success, my trainers. Justin who is my crossfit “rock”- he puts his heart and soul in that gym and constantly teaches us more and more stuff. He takes pride in making each one of us better crossfitters. And somehow he finds time to improve himself so he is a great role model for those who are around him. Zac-who never lets me fail, and then when I am so disappointed in myself cause I could have done better he picks me up, brushes the dust off and tells me how awesome I did and how proud he is of me. Even when he is not there I hear his voice cheering me on. I couldn’t ask for a better support system.
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
Matt’s Story
I am now a CrossFit addict!
I’m the definition of a CrossFit addict. I’ve been involved in athletics from the age of four, I’ve always managed to compete at a relatively high level in any sport that I’ve been involved, and I have an insatiable hunger to compete and better myself and best everyone else.
I started training Crossfit with Justin Flynn about two and a half months ago, and with his help, I’ve been able to take my CrossFit and my fitness overall to the next level. I’m now considering competing in the next CrossFit Games, as I now look at the top athletes doing CrossFit as those are the guys that I’m competing against. I’m 36, soon to be 37 and I’m in the best shape of my life. I’m a Beach Volleyball player as my sport, and I can’t wait to see the athletic, quickness, and cardio improvement in my game that CrossFit will provide me.
Don’t get me wrong. This stuff ain’t easy, but with the right motivation, right attitude, and right atmosphere Orange Coast CrossFit will take anybody, no matter what level you are accustomed to training at to your own personal next level. As it did for me.
Matt Evans
Brook’s Story
I stumbled into CrossFit by accident.
I stumbled into CrossFit by accident.I had never heard of it before and was not particular interested in changing my workout routine.But I gave it a shot, they use ladies names for the various workouts.I started with Helen and then the dreaded Fran €¦I was grasping for breath, tasted blood in my mouth and fell on the ground a sweaty mess.Justin Flynn is an incredible trainer though, he has an innate sense of how far to push people.He is a certified trainer and is very professional.He is very careful in the training process to make sure people know how to do the exercise correctly before you begin, therefore abating any injuries.CrossFit has taught me that what may seem impossible is now possible.Through Justin′s persistent pushing I have seen my flexibility enhanced, my legs have grown and my waist has shrunk.With Justin, he is not just a workout instructor thinking about himself, you get an instructor who cares about you breaking your limits well after the class is over, sending out encouraging words to everyone through the internet late into the night.What you get at Orange Coast CrossFit is a community of likeminded individuals who care about their physical training and also care about supporting each other′s training and growth. OCC is the place to get fit.
Justin,
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.
This last February I was the heaviest I have ever been, 185lbs (picture with the pink shirt). I decided at that point that is was time to make a change. Most of you know that I am pretty active but I needed some incentive. I decided to set a goal to do Scott Tinley’s Extreme Adventure triathlon at the end of the summer. This would be a good reason to start training. I got out the bicycles, started running and lifting weights pretty regularly. Over 2 months went by and I was running 15-20 miles a week and lifting weights at least 3-4 days and I had barely lost 10 lbs. (picture next to pink shirt pic is after 10lb loss) THEN I found 
, no bread 
Dear Justin
I’m the definition of a CrossFit addict. I’ve been involved in athletics from the age of four, I’ve always managed to compete at a relatively high level in any sport that I’ve been involved, and I have an insatiable hunger to compete and better myself and best everyone else.
I stumbled into CrossFit by accident.
