Monday 052112

The OC / 2 Comments

Broadcasting to all OC athletes who currently share a specific goal of “weight loss”.

HYBRIDCOACH@GMAIL.COM TO RSVP!  

BRING A FRIEND, IT IS FREE TO ATTEND.  THERE WILL BE A FEE OF $36 to whose wishing to commit to the 7 weeks of nutrition counseling and programming.

On May 26, 2012 Coach Matthew Aaron will be presenting a tailor fitted program that integrates itself into the daily WOD for the OC.  Nearly half of this volume would be supplemental programming and daily WOD modifications.  This is merely a piece of a large pie. (a food metaphor to segue into dieting.)

90% of any success in this is dependent upon “dieting”.  This isn’t new, the Paleo or Zone methods have been the highest recommended and endorsed diets within the Crossfit community.

There will be a one hour slot dedicated to mapping out our nutrition and discussing simple means for great rewards. Among a brief introduction to Paleolithic eating, we will discuss Intermitting Fasting, Raw eating, meal planning, and meal replacements.  This isn’t a course on insulin responses, blood typing, or any other highly analytical approach to dieting.  If you eat clean, we will discuss how much we eat, when we eat it, and how to make time for it.

The twist with this program  is that instead of simply offering nutrition counseling, will be following  specific training.  Customized programming.  Each week of training would be emailed to those committed every Monday morning, for 7 weeks.

Anyone interested, doesn’t have to commit until after the seminar on the 26th.  However, we do need a list of those who will be there to hear it out.  One hour on nutrition, 35 minutes on programming, and a 25 minute AMRAP.  The OC will provide water, cookies, and fruit.  Bring notebooks, have fun.

Lifts : 10x Minutes to Establish a 1RM Split Jerk 

5×1 Shoulder Press 

3×3 @85% of highest weight successfully pressed from above.

(coaches note : this is quite a bit of volume to complete in one hour.  please, show up on time, stay on track.  10x minutes to establish that 1RM exactly.  Please segue immediately into Shoulder Press, and calculate percentages as well.   ENJOY THE REWARD FROM WORKING THIS HARD, THIS FOCUSED.) 

WOD : 15x Minute AMRAP of 15x Box Jumps – 50x Yard Bear Crawl – 15x Medicine Ball Squat Cleans

(coaches note : in the event of stupid weather, we can or will be substituting 7x WALL WALKS in place of the 50x YARD BEAR CRAWL.) 

052012

The OC / 1 Comment

Sunday… rest day

LOTs is happening around the gym the next few weeks,,, keep an eye open

how about some mobility today!!!

nice pic by BROOKE TUCKER

We will be having a 9am and 12 noon class Memorial Day Murph

Willy is opening his home to us on Sunday,, please RSVP on the comment

Saturday 051912

The OC / 2 Comments

“My legs, my back, my chest, my shoulders, my stomach.”

Mission Accomplished!  Good week of total taxation, proud of our crew for gutting out a difficult week of lifts, and workouts.  Impressed by our new members who showed up for seconds!

WE HAVE A PARTY THAT NEEDS US TO RSVP!  FIRST EVER CFOC SUMMER PARTY!  

When : Sunday May 27th, 2012 Starts @11:00 AM with a WOD

Where : Willy’s House!  If you do not know Willy, he is a beast of a man that brings energy to the 9:00 AM class.  He is in fact a chairman for the League of Extraordinary Gentlemen.  Address is………………

1004 Windsor Road Virginia Beach, VA 23451 (Bay Colony)

What are We up to :  After the 11:00 AM WOD, a barbecue, pot luck, and swimming!

Should you bring anything :  Yes, duh!  The grill and ice are provided, but, this is a pot luck ladies and gentlemen .  We promise Killer Music too.

*B.B. Beef sign ups will take place at this party too!

WOD : As fast as possible, Complete the Two Ladders………..

1-1 3-3 5-5 7-7 9-9 Kettle Bell Snatches Each Arm – Box Jumps 

800M Run

9-9 11-11 13-13 15-15 17-17 Kettle Bell Swings – Pull Ups

Friday 051812

The OC / 3 Comments

“Let me think of a positive explanation.  This WOD will suck.”

Broadcasting to all OC athletes who currently share a specific goal of “weight loss”.

On May 26, 2012 Coach Matthew Aaron will be presenting a tailor fitted program that integrates itself into the daily WOD for the OC.  Nearly half of this volume would be supplemental programming and daily WOD modifications.  This is merely a piece of a large pie. (a food metaphor to segue into dieting.)

90% of any success in this is dependent upon “dieting”.  This isn’t new, the Paleo or Zone methods have been the highest recommended and endorsed diets within the Crossfit community.

There will be a one hour slot dedicated to mapping out our nutrition and discussing simple means for great rewards. Among a brief introduction to Paleolithic eating, we will discuss Intermitting Fasting, Raw eating, meal planning, and meal replacements.  This isn’t a course on insulin responses, blood typing, or any other highly analytical approach to dieting.  If you eat clean, we will discuss how much we eat, when we eat it, and how to make time for it.

The twist with this program  is that instead of simply offering nutrition counseling, will be following  specific training.  Customized programming.  Each week of training would be emailed to those committed every Monday morning, for 7 weeks.

Anyone interested, doesn’t have to commit until after the seminar on the 26th.  However, we do need a list of those who will be there to hear it out.  One hour on nutrition, 35 minutes on programming, and a 25 minute AMRAP.  The OC will provide water, cookies, and fruit.  Bring notebooks, have fun.

  Lift : 1×10 High Bar Back Squats 

(coaches note : refer back to April 24,2012.  This is the 2nd attempt at this 10RM.  Use same number before but, add 5%.  If this is your first time completing this, you have 10 minutes to decide the heaviest load possible for exactly 10x reps.)

1×20 High Bar Back Squats @60% of 10RM

(coaches note : rest at least 5 minutes before attempting this set.)

WOD : 2x Rounds for Time of 400M Run – 30x Wall Ball Shots @20/14

Thursday 051712

The OC / 10 Comments

“Put on that song, and make it loud.”

We have gathered enough clothes to outfit a village.  With that said, this Saturday we are donating all clothes that are not claimed by then to Goodwill.  Get your gear now, or feel good knowing you donated something.  

Broadcasting to all OC athletes who currently share a specific goal of “weight loss”.

On May 26, 2012 Coach Matthew Aaron will be presenting a tailor fitted program that integrates itself into the daily WOD for the OC.  Nearly half of this volume would be supplemental programming and daily WOD modifications.  This is merely a piece of a large pie. (a food metaphor to segue into dieting.)

90% of any success in this is dependent upon “dieting”.  This isn’t new, the Paleo or Zone methods have been the highest recommended and endorsed diets within the Crossfit community.

There will be a one hour slot dedicated to mapping out our nutrition and discussing simple means for great rewards. Among a brief introduction to Paleolithic eating, we will discuss Intermitting Fasting, Raw eating, meal planning, and meal replacements.  This isn’t a course on insulin responses, blood typing, or any other highly analytical approach to dieting.  If you eat clean, we will discuss how much we eat, when we eat it, and how to make time for it.

The twist with this program  is that instead of simply offering nutrition counseling, will be following  specific training.  Customized programming.  Each week of training would be emailed to those committed every Monday morning, for 7 weeks.

Anyone interested, doesn’t have to commit until after the seminar on the 26th. However, we do need a list of those who will be there to hear it out.  One hour on nutrition, 35 minutes on programming, and a 25 minute AMRAP.  The OC will provide water, cookies, and fruit.  Bring notebooks, have fun.

*15x Minutes Mobility

*5x Attempts M.E. (Max Effort) U.B. (Unbroken) Reps of Knees to Elbows

(coaches note : each attempt is a “house on fire” moment.  Grab the bar, and complete as many reps as possible.  Reach failure on each attempt.  Whether it be grip fatigue, or abdominal exhaustion.  Don’t let go of the bar, fall off of it, SAFELY.)

WOD : 3x Rounds for Time of 5x Power Cleans @80% (round up.) and 15x Strict Knees to Elbows 

Wednesday 051612

The OC / 5 Comments

“RSVP, OR ELSE.”  -comments page beautiful folks.

WE HAVE A PARTY THAT NEEDS US TO RSVP!  FIRST EVER CFOC SUMMER PARTY!  

When : Sunday May 27th, 2012 Starts @11:00 AM with a WOD

Where : Willy’s House!  If you do not know Willy, he is a beast of a man that brings energy to the 9:00 AM class.  He is in fact a chairman for the League of Extraordinary Gentlemen.  Address is………………

1004 Windsor Road Virginia Beach, VA 23451 (Bay Colony)

What are We up to :  After the 11:00 AM WOD, a barbecue, pot luck, and swimming!

Should you bring anything :  Yes, duh!  The grill and ice are provided, but, this is a pot luck ladies and gentlemen .  We promise Killer Music too.

*B.B. Beef sign ups will take place at this party too!

 Not quite sure why this picture is on todays post.  Just an admiration of “love food”.  Remember to ask our very own Kerry Achatz about Lenora Belle cookies.  They, are, divine.  

Lift : Over Head Squat 1×5 @65% 1X5 @70% 1×5 @75%  1×5 @80%

WOD : For Time Run 1x Mile and Perform 30x HSPU

Tuesday 051512

The OC / 13 Comments

“I’m going to break this rope, seriously.”

Broadcasting to all OC athletes who currently share a specific goal of “weight loss”.

On May 26, 2012 Coach Matthew Aaron will be presenting a tailor fitted program that integrates itself into the daily WOD for the OC.  Nearly half of this volume would be supplemental programming and daily WOD modifications.  This is merely a piece of a large pie. (a food metaphor to segue into dieting.)

90% of any success in this is dependent upon “dieting”.  This isn’t new, the Paleo or Zone methods have been the highest recommended and endorsed diets within the Crossfit community.

There will be a one hour slot dedicated to mapping out our nutrition and discussing simple means for great rewards. Among a brief introduction to Paleolithic eating, we will discuss Intermitting Fasting, Raw eating, meal planning, and meal replacements.  This isn’t a course on insulin responses, blood typing, or any other highly analytical approach to dieting.  If you eat clean, we will discuss how much we eat, when we eat it, and how to make time for it.

The twist with this program  is that instead of simply offering nutrition counseling, will be following  specific training.  Customized programming.  Each week of training would be emailed to those committed every Monday morning, for 7 weeks.

Anyone interested, doesn’t have to commit until after the seminar on the 26th.  However, we do need a list of those who will be there to hear it out.  One hour on nutrition, 35 minutes on programming, and a 25 minute AMRAP.  The OC will provide water, cookies, and fruit.  Bring notebooks, have fun.

Lift : Bench Press 1×4 @75% 1×4 @80% 1×4 @85%

2x Sets of Maximum Repetitions Bench Press @135/95

WOD : “G.I. Jane”   Google it!  (when you discover the rep scheme, make a comment about the WOD.  Are you nervous?  Happy? Sad?)

Monday 051412

The OC / 7 Comments

“Take initiative, it’s a good start.”

Bring that energy this week.  As the weather heats up, so does training.  Keep an eye out for “Beach WOD Flash MOBS”.  There are quite a few events coming in the near future.  Find something that speaks to you and participate in our community.  We are all busy but, we could all use a good challenge or Pot Luck in our lives.

Lifts : 1×5 @65% 1×5 @75% 1×5 @85%    Dead Lifts

            1×5 @65% 1×5 @75% 1×5 @85%    Push Press

WOD : 100x Double Unders – Rest 60x Seconds – Repeat

Don’t forget, we the OC purchased an extra 15 brand new ropes that are adjustable, different styles for varying skill levels, and come with a 1 year warranty.  Customize your rope, and make it yours.  BUY YOUR OWN ROPE and never be afraid of Double Unders again!

Sunday 051312

The OC / 1 Comment

Happy Mothers Day!

GYM IS CLOSED.  GET OUTSIDE AND BE SOMEBODY.

Saturday 051212

The OC / 3 Comments

“Why do we do this to ourselves?  That’s right, we look good.”

Broadcasting to all OC athletes who currently share a specific goal of “weight loss”.

On May 26, 2012 Coach Matthew Aaron will be presenting a tailor fitted program that integrates itself into the daily WOD for the OC.  Nearly half of this volume would be supplemental programming and daily WOD modifications.  This is merely a piece of a large pie. (a food metaphor to segue into dieting.)

90% of any success in this is dependent upon “dieting”.  This isn’t new, the Paleo or Zone methods have been the highest recommended and endorsed diets within the Crossfit community.

There will be a one hour slot dedicated to mapping out our nutrition and discussing simple means for great rewards. Among a brief introduction to Paleolithic eating, we will discuss Intermitting Fasting, Raw eating, meal planning, and meal replacements.  This isn’t a course on insulin responses, blood typing, or any other highly analytical approach to dieting.  If you eat clean, we will discuss how much we eat, when we eat it, and how to make time for it.

The twist with this program  is that instead of simply offering nutrition counseling, will be following  specific training.  Customized programming.  Each week of training would be emailed to those committed every Monday morning, for 7 weeks.

Anyone interested, doesn’t have to commit until after the seminar on the 19th.  However, we do need a list of those who will be there to hear it out.  One hour on nutrition, 35 minutes on programming, and a 25 minute AMRAP.  The OC will provide water, cookies, and fruit.  Bring notebooks, have fun.

HAPPY MOTHERS DAY MOMS AND MADRES

WOD : 50x Double Unders – 15x Clapping Push Ups – 15x KBSDHP – 50x Double Unders – 20x Clapping Push Ups – 20x KBSDHP – 50x Double Unders – 25x Clapping Push Ups – 25x KBSDHP – 50x Double Unders – 30x Clapping Push Ups – 30x KBSDHP – 50x Double Unders – 35x Clapping Push Ups – 35x KBSDHP