Welcome to....

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....

June 26, 2009

Friday 090626

Minute By Minute Pull Ups & Thrusters

Do one pull up in the first minute, do two thrusters the second minute, do three pull ups the third minute, and continue as long as you are able.

Post your result to comments.

 

You know Gail is lovin' it!

Don't forget about Sunday!! Join us on Sunday at 0800 for the Personal Defense Readiness Seminar. This interactive day will begin with a short CrossFit WOD and then we are going to train on possible scenariors in ways to protect yourself. This seminar is a must for all. Lunch will be included. $40 for our current members, $65 for non-CrossFit O.C. members. This is a great deal for all day of training and lunch!! Email info@crossfitorangecounty.com for more information.

June 25, 2009

Thursday 090625

"Linda" AKA "The Three Bars of Death"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time. Post your time to comments.

 

Mike B. showing us that it is as much about using your feet when learning to climb the rope as it is upper body

June 24, 2009

Wednesday 090624

"ATM" (You only get twenties from ATM's)

2 Rounds of:

Row 20 Calories
Overhead squats
Overhead lunge steps
Row 20 Calories
Hang cleans
Push press
Row 20 Calories
Push ups
Pull ups
Row 20 Calories
Wall ball
Slam ball

Post your time to comments.

 

Derrick's KB swing

RESULT:

Brandi 34:48

Matt 39:13

Marty 35:47

Tyler 37:52

Nerissa 48:00

Ryan 50:00

Christi 43:46

Cliff 43:43

J Norm 29:36

Mike B 41:54

Jeff 28:45

Curto 54:18

Dave 47:28

Robin 35:13

Janel 28:23

June 23, 2009

Tuesday 090623

"Annie"

50-40-30-20-10 rep rounds of:

Double unders

Sit ups

Post your time to comments.

 

Antonia draggin' rag.

Results:

*Sean D 15:50    

Tyler 11:52

Brandi 10:12

Christi 10:47

J Norm 6:54

Sandra 12:51

Michelle S. 14:50

Robin 37:47

Michelle R. 17:04

Davey 19:15

Sean K. 12:33

Dillon 11:05

Mitch 6:21

Mikey 10:15

Jeff 8:13

Bialo 14:15

Curto 17:50

Janel 12:09

Stefanie 15:34

Josh 17:20

Good job!

June 22, 2009

Monday 090622

"Tabata Something Else"

 

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post your lowest score for each exercise to comments.

Only a few spots remain for next Sunday's P.D.R. course being taught be our own Cliff Byerly of Blauer Tactical Systems. 0800 to 1600 next Sunday!! We will have a short intro to CrossFit WOD and we will also provide a light lunch. $65.00 for non-members or $40.00 for members of CrossFit Orange County.