Welcome to....

December 19, 2009

Saturday 091219

The 12 Days of OC CrossFit Christmas

Complete the WOD like the Traditional Christmas song. For time:

A one hundred yard Sprint

Two Bear-crawls and a one hundred yard Sprint

Three Handstand pushups, Two Bear-crawls, and a one hundred yard Sprint

Four Clean & jerks, Three Handstand pushups, Two Bear-crawls, and a one hundred yard Sprint

Five Dive bomber push-ups, Four Clean & jerks, Three Handstand pushups, Two Bear-crawls, and a one hundred yard Sprint

Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three Handstand pushups, Two Bear-crawls, and a one hundred yard Sprint

Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three Handstand pushups, Two Bear-crawls, and a one hundred yard Sprint

Eight Knees to elbows, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three Handstand pushups, Two Bear-crawls, and a one hundred yard Sprint

Nine Ring-dips, Eight Knees to elbows, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three Handstand pushups, Two Bear-crawls, and a one hundred yard Sprint

Ten Thrusters, Nine Ring-dips, Eight Knees to elbows, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three Handstand pushups, Two Bear-crawls, and a one hundred yard Sprint

Eleven Pull-ups, Ten Thrusters, Nine Ring-dips, Eight Knees to elbows, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three Handstand pushups, Two Bear-crawls, and a one hundred yard Sprint

Twelve Rocking pistols, Eleven Pull-ups, Ten Thrusters, Nine Ring-dips, Eight Knees to elbows, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three Handstand pushups, Two Bear-crawls, and a one hundred yard Sprint.

Brandi is always an overachiever!

December 18, 2009

Friday 091218

Strength: Front squat 3-3-3-3-3

Skills: Skin the Cat

Met Kahn:

"Helen"

3 rounds for time of:

Run 400M

21 KB swings

12 Pull ups

Post your time to comments.

Join us tomorrow for the Twelve Days of OC CrossFit Christmas. Workout times are 0900 and 1000.

December 17, 2009

Thursday 091217

"Row to Sparta"

Row 250M

25 Pull ups

Row 250

50 Box jumps

Row 250M

50 Box jumps

Row 250M

50 Deadlifts (135#, 95#)

Row 250M

50 Push ups

Row 250M

50 Floor Wipers

Row 250M

50 KB Cleans and press (25 each arm)

Row 250M

25 Pull ups

Post your time to comments.

 
Brandon hoisting a load and half! 

December 16, 2009

Wednesday 091216

For Time:

100 Squats

30 Box jumps

30 Sit ups with weighted ball

30 Kettlebell swings

30 Push press

30 Knee to elbows

30 Wall balls

Row 1000M

 

Post your time to comments.

 

 
Harvard or Brown? Shelby is waiting for the word!! I am sure you will make either school proud for their choice. Good luck Shelby! 

December 15, 2009

Tuesday 091215

Strength: Deadlift 5-5-5

Skills: Toes to the bar

Met Kahn WOD:

3 rounds for time of:

10 Deadlifts (275#, 185#)

50 Double unders

Post your time to comments.

December 14, 2009

Monday 091214

Strength:  Back squat 5-5-5

Skills: Inverted hang on rings and slowly lower (flat body, and straight arms)

Met Kahn WOD:

Row 1000M

50 BB Thrusters (75#, 45#)

Row 1000M

Post your time to comments.

Kyle gettin' some air

December 13, 2009

Sunday 091213

Active Rest Day

Post WOD Recovery

Many athletes and weekend warriors alike give it their all in the gym with dreams of building muscle and burning fat- yet their naivete' leads to self sabotage by neglecting the most vital component. Muscle is not built and fat is not lost in the gym; these changes are made when you leave the gym by applying proper nutritional choices. Many athletes ruin their program by poorly refueling. They either rationalize that exercise will allow them to eat whatever they want ior they neglect one of the most important meals of the day- the post-workout recovery.

Within the first 30 minutes to one hour of working out, your body has an anabolic (muscle building) and catabolic (muscle sparing) window where you can capitalize on optimal gains. In order to achieve the highest yield on your workout investment, your body requires different nutrients but there are six that are especially important: Quality protien, quality carbohydrates, dietary oils, quality water, electrolytes, and enzymes.

More info to follow....

December 12, 2009

Saturday 091212

Skills: Back/ Hip extensions

Met Kahn WOD:

"Daniel" Hero

50 Pull ups

400M Run

95# thrusters-21 reps

800M Run

95# thrusters- 21 reps

400M run

50 Pull ups

Post your time to comments

Tyler is on the short list for a position with LA City Fire Department

December 11, 2009

Friday 091211

Strength: Squat Clean 3-3-3-3-3

Skills: Knees to Elbows/ Toes to bar

Met Kahn WOD:

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle ups (adapted M-ups or 3 pull ups/ 3 dips per muscle up)

10 Hang power cleans (135# M, 95# W)

Post your time to comments

OC CrossFit mascot

New T-shirts are in!! $15 each. 

Pre-order your Hoodie this week for prompt delivery before Christmas!

December 10, 2009

Thursday 091210

135# Bar of Death

3 rounds for time:

15 Deadlifts

12 Hang Power Cleans

9 Front squats

6 Push press

Post your time to comments.

Captain America took it's toll!