Welcome to....

July 6, 2009

Monday 090706

Strength: Back Squat 5-5-5

Skills Development: Will be handled in the Met Con

Met Con: "Jackie"

Row 1000M

50 Thrusters (45# BB)

30 Pull ups

Post your time to comments.

 

July 4, 2009 WOD

July 5, 2009

Sunday 090705

Active rest day.

Full body sweat angel

July 4, 2009

Saturday 090704

CrossFit Orange County will be open for only one class today 1000 to 1100.

Strength: Shoulder press 5-5-5

Skills Development:  Pull overs

Met con:

21-15-9

Thrusters

Hang power cleans

Sumo Deadlift High Pulls

Use the same weight for all movements.

Post your loads to comments.

RESULTS:

Stefanie 15:33

Josh L. 15:30

J Norm ?

Cliff 15:47 (2K Run TT 9:54)

Dillon 19:10

Gail 10:48

Matt 12:23 (2K Run TT 9:09)

Robin 11:49 (2K Run TT 11:03)

Jeff 8:50

Sandra 13:02 (2K Row 8:41)

Chris P. 11:52

Dalia 10:11

July 3, 2009

Friday 090703

Day 3 of the 100 Day CrossFit O.C. Improvement Challenge

Strength: Front squat 5-5-5

Skills work: 1:30 of "L" sitting (on paralettes or rings)

Met con: Row 2000M for time.

All participants of the Strength Challenge will need to complete a CrossFit Total soon! Come in and establish your starting point for the challenge!!

Post your time & loads to comments.

CROSSFIT ORANGE COUNTY WILL HOLD ONLY ONE CLASS TOMORROW (JULY 4TH). 1000 TO 1100 ONLY!!

 

 

Realistic hand to hand training is good!

Thanks to Cliff & Omari (& the Blauer Tactical crew) for the great P.D.R. seminar last Sunday!

 

July 2, 2009

Thursday 090702

Day 2 of the 100 Day CrossFit O.C. Improvement Challenge

Deadlift: 5-5-5

Gymnastic Skills: Handstands and HSPU

Met Con:

"Light" Fran

21-15-9 of:

Thrusters (65#M, 45#W)

Pull ups

Post loads and times to comments.

 

What, me competitive?

July 1, 2009

Wednesday 090701

Day 1 of the 100 Day CrossFit Improvement Challenge

Back squat 5-5-5

Skills work: Practice Kipping pull ups

Met Con: 100 Burpee Pull ups

Post your time & loads to comments.

 

Laura working on realistic based scenarios. Nice Job!

RESULTS:

Matt 11:45 (153# Back Squat)

Marty 13:30 (183# BS)

Tyler 8:57 (183# BS)

Mike 17:09 (183# BS)

Chris 16:51 (253# BS)

Karl 11:00 (165# BS)

Christi 17:51 (45# BS)

Robin 12:52 (85# BS)

J Norm 13:09 (215# BS)

Dillon 15:00 (185# BS)

Sonya 10:12 (150# BS)

Michelle 17:15 (45# BS)

Amy 6:20* (1/2 WOD) (55# BS)

Josh M. Unknown Time (165# BS)

Jeff 8:10 (205# BS)

Jon 12:19 (179# BS)

Josh L. 17:15 (179# BS)

Stefanie 18:49 (105# BS)

Dalia 19:09 (105# BS)

Janel 14:18* (1/2 WOD) (95# BS)

Brandon 8:00 (195# BS)

June 30, 2009

Tuesday 090630

Shoulder press 1-1-1-1-1

Push press 3-3-3-3-3

Push jerk 5-5-5-5-5

Post your loads to comments.

 

Sara doing some scenario training at the Personal Defense Readiness seminar this weekend. 

RESULTS:

Too much to write!

June 29, 2009

Monday 090629

2008 CrossFit Games WOD

5 Rounds of:

5 Deadlifts

10 Burpees

Loads will be determined by your fitness/ strength level.

Post your time to comments.

 

You have got to be kidding me!!! At least it's on sale! Retail price is $3.99.

RESULTS:

Marty 5:11 (223#)

Matt 5:24 (185#)

Tyler 5:52 (185#)

Chris P. 5:11 (275# RX)

Cliff 8:42 (180#)

Christi 9:01 (88#)

Sandra 6:18 (135#)

Sonya 4:42 (153#)

J Norm 5:30 (199#)

Mike 5:46 (152#)

Robin 5:13 (109#)

Dillon 6:21 (185#)

Jeff 4:54 (223#)

June 28, 2009

Sunday 090628

Active Rest Day/ Blauer Tactical Systems P.D.R. course is being held today at CrossFit O.C. 0800 to 1400.

Rest is as important to your physical training as the hard work you do at the gym. Give your body time to recover!!

June 27, 2009

Saturday 090627

“Nancy”

5 rounds for time of:

400 meter run

15 Overhead squat 95 lbs

Post your time to comments.

Must be a LACO thing....