Melanie showing what an extended hip looks like

Ryan contemplating life... mid way through Murph

I want to extend a very warm welcome from all of us here at Orange Coast CrossFit to Melanie and Ryan who just joined us today. Welcome to the team guys! We are stoked to have you on board and will be expecting big things from you both in the coming months. 

Ok its been a hard week of training. For most of you its a rest day tomorrow. But if you are coming in I will be here and we always welcome our athletes with open arms. Feel free if you got nothing better going on to come on in and work on techinque on your olympic lifts or on kipping pullups. We can always improve parts of our game. As CrossFit is a sport  we are always looking to shore up weakspots and restdays are perfect for that. However take note that the 6:30 class will not be on. We are all going to the Get Happy party. Read below for more details.  If you really need to workout let me know ahead of time and i will let you in. 

How was your first day without gluten and grain? What you slipped up already!? Shame on ya. For those that are serious about their fitness and are following the gluten free week keep it up. It gets easier as you get used to substiuting veggies and fruit for all that processed crap. 

Check out Jocelyn Secundi proving that feminine girls can do CrossFit and be hot as well. No ladies doing CrossFit will not make you look like a female bodybuilder. It is ok for girls to do train without spinning, yoga, and pilates. Dont let Cosmo tell you whats hot. Go out on your own. Be bold. 

http://media.crossfit.com/cf-video/CrossFitJournal_AFJocelynPre.mov

Also who is coming tonight to the Get Happy party that Robin is putting on. It is a non profit gathering where all the proceeds go to a local charity. There will be beer, wine, food, and tons of attractive people of the opposite sex to mingle and meet. Starts at 5:30 and runs till 7:30. 

WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Luck favors the bold, use it.

JMF