Monthly Archives: March 2012

Rest day or coaches choice

Sunday 4/1/12

Matt will be at the gym from 11-1

Happy April fools day :)- be kind!’_Day

       the Prowler pushes were no joke!!

Some CrossFit hungry people did not get their turn on Friday so Saturday Night Fever happened again this weekend..







Nancy’s muscle therapy is sometime more painful then a hard WOD,, poor Sara!!

 All jokes aside, manual hands on therapy will speed healing, make the Lacrosse seem “not so bad” and enhance performance

Rest days are no joke. You need rest to rebuild muscle tissue. Have a rest day incorporated into your schedule

Have a great day!!


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on the Prowler!!

Friday 3/30/12

Clarissa!! that’s not the right Prowler!!!

15 minutes of mobility and dynamic positioning

10 minutes foam roller / lacrosse ball

WOD: partner wod,, as a team complete

500 yard prowler push (460M) @ 180/100   

300 HR push ups

160 ring dips  lol…  this is cool,,,

Must include the airplane Prowler because they were WODing with us today!!! protection at its best


deadlift and bench press was a great combo

PRs madness



 “toes thru rings” are the great to build the kip

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bench press + deadlift

Thursday 3/29/12

I miss the open wods but this wod will cure me!

Iron Will showing how its done!


lift: 5 x 5 + 5 increase load every set

bench press + deadlifts


10 minute AMRAP with a buy in,,, 45 kettlebell swings

10 wall balls and 10 toes thru rings


CrossFit Smurfs Suit

I vote we have Matt wear this and do burpees

some cool pics from the day

 We need a CPR re-cert?

I think there is NOTHING this couple CAN’T DO!!! they kick it every time, who’s the missing person?

Joe’s epic lift



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mary mary quite contrary

Wednesday 3/28/12

getting  ready


HBBS 1 x 8@ 75%— 1 x 6@ 80%— 1 x  4@ 85%— 1 x 3@ 90%

rest 5 minute

Front Squat 3 x 3@ 75%— 2 x 3@ 85%— 2 x 2@ 95%

MARY! modify if necessary

20 minute AMRAP

5 HSPU—- 10 pistols (alternating legs)—- 15 pull ups

Rock & Roll fantancy!!


she lights up the gym with her smile, cookies and art, and kills to WODs

A little bit of CrossFit history

A little bit of history,_Mary,_Quite_Contrary


Fun class today, the squat clean to thruster was very helpful in building the confidence for a clean








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Core all the way

Tuesday 3/27/12

That was a tough WOD on Sat,, What a face! Can you guess who?


5 minutes to find 1RM (squat)Clean to Thruster

rest 2:30 min

4 minutes to hit the same load with 2 reps

10 minutes to complete

750M row & a descending later (10-8-6-4-2)

step ups @30″/24″ box, holding a slam ball 30#/20#

air squats on top of the box @ last rep, holding the ball

slam the ball from the top of box

we miss you Pat!! Hope you are having a blast with the family!

Ring Push Ups


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yes and a Snatch


Monday 3/26/12

no its not groundhogs day! we only have 3 more squatting days! you WILL miss these squats!


HBBS 2 x 6@ 75%  – 1 x 6@ 80% – 1 x 3@ 90%

rest 5 minutes

Front Squat (10 GHD sit ups before & after every set)

1 x 5@ 65% – 1 x 5@ 70% – 1 x 5@ 75% – 1 x 5@ 80%

Randy with a Catch: 4time

75 Power Snatches @75/55 Catch! every time rest  is needed complete  10 toes 2 bar



(it’s only 50 Rob)(but who’s counting)


 I don’t think this was planned and I do recognize the floor.


can you guess who’s feet?

YUMMY!!! ask Clarissa













amazing snatch!!




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rest day or 12.5 last chance

Sunday 3/25/12

REST DAY for some!! We had another great week of WODs + the 12.5.

Matt will be there at 11am, no rest for him

  Rob earned a rest day!!   sweat angel









     Clarissa never rests,, she’s raw!!

Gloria caught at the rings doing modified push ups!!!! She did all the reps, DL 65# KBS 18# and ran 650M. TIME 21:09. She rocked the 9am class today. She also was telling the class how her blood work came back yesterday better then it’s been in 10 years. CrossFit…… for ideal cholesterol and sugar level  nice song!!!


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OC Coaches “Nerd Out” Week 5


OC Coaches “Nerd Out” Week 5
Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


As you can see Coach Matt and Garrett are speechless!!! We demand a write up!!!!

The same as last year,,, the positive side is,, when something is perfect how can you change it.. The last WOD ends with a scattered Fran… It worked last year. She looked at the gas prices and fall to pieces… It’s not that bad!! This one is over before you know it!

Preparation for sure! It’s a 7 minute AMRAP so take some time on the warm up, do least 4 mobility moves as well. Use the Lacrosse ball on the Psoas in the abdomen, piriformis/gluteus & the TFL.  Roll on the foam roller up the back and down the front/back of legs. Don’t leave out the Rhomboids and traps. Heck I would warm up for 45 minutes!!!

   3 * 2 * 1 * GO!








So Matt & Garrett??????

Saturday 3/24/12


650M run


30 deadlifts @ 185/115

30 kbs @ 53/35

30 ring push ups




                   Way to go!!!! Jana, she rocks the 7am class daily


A few of us will be at the gym 6pm tonight hanging out, working on skills, throwing some weight around if you want to join in

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bench press

Friday 3/23/12

A whole lot of Mobility going on today,, The more you correct the trigger points in the muscle the longer/stronger the muscle becomes, higher numbers


15 minutes of Mobility and Dynamaic Positioning

 15 minutes to establish 1RM Bench Press



15 ring drips & 15 wall squats & 200M sprint   



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