Welcome to....

December 1, 2009

Tuesday 091201

Strength: Back Squat 3-3-3-3-3 Then do: 10-7-5

Skills: Ring Push ups

Met Kahn WOD:

Complete as many rounds as possible in 12 minutes of:

15 Double unders

15 Box jumps

15 Hang power snatch

Post your number of rounds to comments.

November 30, 2009

Monday 091130

Strength: Deadlift 5-5-5

Skills Work: Handstands

Met Kahn WOD:

3 Rounds for time:

20 Back squat/ Push press

20 Lateral hops over the bar

Post your time to comments.

November 29, 2009

Sunday 091129

Active Rest Day

November 28, 2009

Saturday 091128

Strength: Thrusters 5-5-5

Skills: Power to Weight Ratio Rowing (60 sec drill)

Met Kahn WOD:

"ATM"

2 rounds of:

Row 20 Calories

20 Wall Ball

20 Ball slams

Row 20 Calories

20 OH Squats

20 OH Lunge steps

Row 20 Calories

20 Hang power cleans

20 Push press

Row 20 Calories

20 Pull ups

20 Push ups

Post your time to comments.

 

SCHS Lady Tritons LAX getting in top shape for the upcoming season.

November 27, 2009

Friday 091127

Strength: Bench press 5-5-5

Skills: Muscle ups (adaptaions)

Met Kahn WOD:

BC "Jack" Fanning FDNY Hero

5 rounds for time of:

Row 500M

15 Overhead squats

25 GHD Sit ups

Post your time to comments.

By popular demand....there will be NO 6am class!!!! See you all at 8:30!!!

A decorated firefighter, anti-terrorism expert and head of the New York City Fire Department's Hazardous Materials Operations Unit, Battalion Chief John "Jack" Fanning spent more than 30 years responding to blazes, emergencies and disasters.

When a truck bomb exploded at the World Trade Center in 1993, the West Hempstead resident was among the first firefighters to respond. In 1995, he and other members of New York City's Urban Search and Rescue Team were deployed to Oklahoma City after the bombing of the Alfred P. Murrah federal building and to Puerto Rico after Hurricane Marilyn. He also represented the city on the Federal Emergency Management Agency's Incident Support Team at the 1996 Summer Olympics in Atlanta.

Fanning was supervising the first firefighters responding to the Sept. 11 terrorist attack on the World Trade Center when family members say they believe he died while trying to save others inside the towers. He was 54.

The Jack Fanning Memorial Foundation, “Angels For Autism,” offers hope to families with autistic children. We strive to assist those affected in achieving their individual potential for a happy, healthy, productive life and to preserve their quality of life by providing research, group home development, respite, educational, vocational and recreational opportunities for the advancement of autistic individuals. http://www.angelsforautism.org/

November 26, 2009

Thursday 091116

Thanksgiving 2009

Enjoy your day of giving thanks for all that is important to you. And give thanks for all the things that have happened in the past (good & bad) that have shaped you into the person you are today.

 

OC CrossFit is Closed today!!!

November 25, 2009

Wednesday 091125

“Solitary Confinement”  

10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 of:  
Pull ups (vertical)
Ring rows
Push ups
Sit ups (10 each set)

Squats

Post your time to comments.

Danny B Good is back in action. You deserve to wear our colors! Keep up the good work!

** OC CrossFit will be closed on Thanksgiving Day!! Remember to stay active and eat responsibly (or not, it IS Thanksgiving!).

November 24, 2009

Tuesday 091124

Strength: Power Snatch 3-3-3-3-3

Skills: Dumbbell Snatch

Met Kahn WOD:

AMRAP 15 minutes or the "Dumbbell Bear"

5 Dumbbell Deadlifts

5 Dumbbell Hang Power Cleans

5 Dumbbell Thrusters

Post your total number of completed rounds to comments.

 

Kyle (one of our newest fire breathers) working the recent "Pritt" WOD

November 23, 2009

Monday 091123

Strength: Power Cleans 3-3-3-3-3

Skills: Dumbbell Cleans

Met Kahn WOD:

10 rounds of:

10 Deadlifts (135#M - 95# W)

10 Push ups

Your hands DO NOT leave the bar for the entire WOD! If you remove your hands at any point during this workout. Start over at the beginning!

0600 class has been killin' it lately! Nice job.

November 22, 2009

Sunday 091122

Active Rest Day

 

RX

The CrossFit prescription is “constantly varied, high-intensity, functional
movement.” Functional movements are universal motor recruitment patterns;
they are performed in a wave of contraction from core to extremity; and
they are compound movements—i.e., they are multi-joint. They are natural,
effective, and efficient locomotors of body and external objects. But no aspect
of functional movements is more important than their capacity to move large
loads over long distances, and to do so quickly. Collectively, these three attributes
(load, distance, and speed) uniquely qualify functional movements for the
production of high power. Intensity is defined exactly as power, and intensity is
the independent variable most commonly associated with maximizing favorable
adaptation to exercise. Recognizing that the breadth and depth of a program’s
stimulus will determine the breadth and depth of the adaptation it elicits, our
prescription of functionality and intensity is constantly varied. We believe that
preparation for random physical challenges—i.e., unknown and unknowable
events—is at odds with fixed, predictable, and routine regimens.