Welcome to....

November 1, 2009

Sunday 091101

Active Rest Day

A good turn ut for our Costume WOD and barbecue. Thanks to all our participating athletes and CrossFit Communitee members who joined us today!!

Who has benefited from CrossFit?

Many professional and elite athletes are participating
in the CrossFit Program. Prize-fighters, cyclists, surfers,
skiers, tennis players, triathletes and others competing
at the highest levels are using the CrossFit approach to
advance their core strength and conditioning, but that’s
not all. CrossFit has tested its methods on the sedentary,
overweight, pathological, and elderly and found that these
special populations met the same success as our stable
of athletes. We call this “bracketing”. If our program
works for Olympic Skiers and overweight, sedentary
homemakers then it will work for you.

October 31, 2009

Saturday 091031

Happy Halloween!

Join us for our Halloween WOD and Barbecue

1000 workout, food and party after!

WOD:

Monster Dash Warm up

21-15-9 (loading 65# M, 45# W))

 

Hang power snatch

OH Lunge steps

Push Press

Tire box jumps

 

Frankenstein walk 50 M (at end of ea round) & sprint back

October 30, 2009

Friday 091030

"Linda"

 

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.

 

Pat doing a great job with the SDHP WOD

 **Join us for the Halloween WOD and Barbecue tomorrow after the 1000 WOD (food and grog at 1100).

Costumes are recommended for the workout and party (it is Halloween).

October 29, 2009

Thursday 091029

Row 1K 

Then 4 rounds of:

5 Man makers

10 Pull ups

15 Squat jumps

Row 500 (each round)

Post your time to comments.

 

Amy before seeing the "Painstorm" WOD.

After

Join us on Halloween for a Costumed WOD and Barbecue! Saturday 10/31/09, the WOD begins at 1000 and the Barbecue will begin after 1100.

October 28, 2009

Wednesday 091028

Met Kahn Day:

3 Rounds for time of:

20 GHD Sit ups

20 GHD Back/hip extensions

20 Knees to elbows

20 Burpee/ pull ups

Post your time to comments.

 

Maggie working hard on the Wall ball WOD.

Join us on Halloween for a Costumed WOD and Barbecue! Saturday 10/31/09, the WOD begins at 1000 and the Barbecue will begin after 1100.

October 27, 2009

Tuesday 091027

Strength: Power Snatch 5-5-5

Met Kahn:

"Nikki"

3 rounds for time of:

Row 500M

30 Ball slams

30 Push ups

Post your time to comments.

 

Sandra's 214# Deadlift P.R.! Nice work Sandra!!

Join us on Halloween for a Costumed WOD and Barbecue! Saturday 10/31/09, the WOD begins at 1000 and the Barbecue will begin after 1100.

October 26, 2009

Monday 091026

Strength: Front squat 5-5-5

Met Kahn WOD:

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

 

Lori gettin' her chin well above the bar!

Join us on Halloween for a Costumed WOD and Barbecue! Saturday 10/31/09, the WOD begins at 1000 and the Barbecue will begin after 1100.

Results for today
 

October 25, 2009

Sunday 091025

Active Rest Day

Our aim at CrossFit Orange County:

From the beginning, the aim of CrossFit has been to forge a broad, general,
and inclusive fitness. We sought to build a program that would best prepare
our athletes for any physical contingency—prepare them not only for the unknown
but for the unknowable. Looking at all sport and physical tasks collectively,
we asked what physical skills and adaptations would most universally lend
themselves to performance advantage. Capacity culled from the intersection
of all sports demands would quite logically lend itself well to all sport. In sum,
our specialty is not specializing.

October 24, 2009

Saturday 091024

"Quarter Gone Bad"

Five rounds for total reps of:

135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

 
A little outdoor play time is good!

October 23, 2009

Friday 091023

Strength: Deadlift 5-5-5

PLUS: 10-7-5 of the same

Met Kahn: AMRAP 15 minutes of:

15 Hang Squat Cleans (135# M, 95#W)

30 Push ups

Post your rounds to comments.

 

CrossFit Football WOD for the S.C.H.S. Tritons LAX ladies