There are a few changes to the schedule. Because of our growth we have found it necessary to create a new class which we are calling Level 1. We have found that this is the best way to ramp up novices to CrossFit group classes as well as keep the continuity for our experienced CrossFitters.  Level 1 will be for all of those that have just completed the Elements Workshop. The Level 1 class will be a progressive and steady progression of workouts without throwing novices into the “deep end” before they are ready. CrossFits Mantra is mechanics, consistency, then intensity. Having a novice jump right into the intensity of our Level 2/3 WODs without first establishing mechanics and consistency is doing them a disservice. I believe this to be the best way to advance the fitness and welfare of our athletes.

Monday, Wednesday, Friday there will be a Level 1 class at 6:30am and 6:30pm and Saturday at 9am.  A Level 1 athlete will only be able to attend a Level 1 class. Advancement to Level 2/3 group workouts will be at the discretion of both trainer and member. A Level 2/3 athlete can attend either class. If you are unsure as to what level you fall into please contact us. Please note the workouts listed on this blog each day are those of our Level 2/3 members and all weights and lifts are designed for the advanced level athlete yet can be scaled back to meet the needs of nearly everyone. In other words “don’t be scared if your new to this we wont just throw you into the lions den.” You can and will receive constant coaching and supervision. 

Chip touched on something in the comments yesterday that was I want to elaborate on here. He said I quote, “Jake: In spite of your abbreviated stay, you have added much to OCC and at a key time in the life cycle of our gym [Justin it's ours too].” Yes it is true Orange Coast CrossFit may be mine in the eyes of the city but in reality it is as much “your gym” as it is mine. I would like to think of us a Collective or co-op of sorts. This is and always has been “our gym”, an open source model that is dependent on free flowing ideas and direct involvement of its members.

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines€ are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. These are the “anaerobic€ pathways. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. This is the aerobic pathway.

Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio€ that we do at CrossFit.

Favoring one or two pathways to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training. Time domain matching of task or sport to training is the first step to effective, legitimate strength and conditioning.

Ok so we have put alot of time into working the metcon WODs. Getting out of the glycotic realm and working the phosphagen pathway. That means maximum effort WODs ME for short. ME is what makes CrossFit different from just really high intensity interval training. Performing ME with the same focus and ferocity that we attack the interval type workouts is key to the success of our athletes in this gym. Yes its true they are not as fun as the Fran, Helen, Murph etc. but they are just as important.

WOD

Front Squat 

5-5-5-3-3-3