Friday 060112

“If the music is too loud, you’re too old.” -Airheads

This is a “MUST TRAIN” day.  Regardless of soreness and schedule, 2 lifts and a “fun” WOD afterwards.  

To all of those in the midst of the 7 week Midline Massacre, REFRAIN from manipulating the regiment at all costs.  It is only simple in nature because, “you” committed to this, and the work is laid before you.  Even if energy, and morale is down, squeeze out any ounce of P.M.A. left and get the WODS done.  A few days in, it’s understandable to still be finding the “groove”.  2000 Calories isn’t that hard to hover near.  The 3 snacks a day, are just that, snacks.  Meals should account for 1400 of daily calories.  Snacks are literally, 2 handfuls of needed nutrients.  12 almonds, 6 strawberries.  2 tablespoons of almond butter.  Short, to the point, easy to pack, easy to ingest.  I plan on sitting down with a good friend soon, and further directing the upcoming recipes.  Meaning, trying to accurately count the calories for everybody, and dial in the serving sizes to either 1 or 5.  DO THE WODS!

Steel-cut oats cooked in a crockpot with apple juice, maple syrup, cinnamon and dried fruit. Serves 8.
5 cups water
2 cups Irish steel-cut oats
1 cup apple juice
1/4 cup dried cranberries
1/4 cup golden raisins
1/4 cup dried apricots, cut into small pieces
1/4 cup pure maple syrup
1 tsp. ground cinnamon
1/2 tsp. salt
In a 3 1/2 quart or bigger crockpot, combine all the ingredients. Cover and cook on low for 6 hours or on high for 3 hours. Serve with milk, brown sugar, honey, nuts or whatever else you prefer on your oatmeal. You can use any dried fruit combination, and you can also leave the fruit out. Delicious stuff.  Great recipe, all 8 servings are at or around 1000 calories.  Prepare on Monday, portion to Thursday.  Taste good all week.

Lift : 1×5 @70% – 1×5 @75% – 1×5 @80% – 1×5 @85%  Front Squats

          1×5 – 1×4 – 1×3 – 1×2 – 1×1 Bench Press

WOD : 21-15-9 GHD Sit Ups and OH Walking Lunges *each leg* @35/20 plate

 

Thursday 053112

“Sometimes the rain helps but, it mostly sucks.”

Please check out this link!  100 DAYS 100 TABATAS

 

 

 

 WATCH THE SLIDE SHOW TO LEARN MORE!

We will have a flier up in the gym with more information on this as well.  A great cause, and 4 minutes a day, plus any contributions to help beat Cystic Fibrosis.  There is an athlete sponsorship program so  that people can donate money to you for your physical efforts.

After our “OC Midline Massacre” participants have 2-3 weeks to acclimate, we will be BEGINNING THE BEEF!  Slight modifications to the Competition, PLEASE READ.  We will not have Male or Female categories, instead to include as many people as people without taking away from the “WHAT THE F*@$” factor we will have multiple categories based on percentages.  This is still based off of BODY WEIGHT, and we WILL have WEIGH-INS.  There will be a

*90%

*80%

*70%

Category.  Prizes awarded to those who compete in the 90% bracket.  Bragging rights for ALL.

 15x Minutes of Mobility 

15x Minutes to Establish a 1RM Power Clean + 2x Shoulder to Over Head

(coaches note : this is trying to find the maximum weight you can power clean, and then press to over head twice.  a total of 3 repetitions completed before dropping the bar. 1x clean + 1x press + 1x press)

WOD : 250M Sled Pull @45/30 – 400M Sand Bag Run @45/25 – Segue into 3x Rounds of 15x Knees to Elbows – 15x KBS

 

 

 

Wednesday 053012

“Drag others.  Willing or not.”

Please check out this link!  100 DAYS 100 TABATAS

 

 

 

WATCH THE SLIDE SHOW TO LEARN MORE!  

We will have a flier up in the gym with more information on this as well.  A great cause, and 4 minutes a day, plus any contributions to help beat Cystic Fibrosis.  There is an athlete sponsorship program so  that people can donate money to you for your physical efforts.

           

     

After our “OC Midline Massacre” participants have 2-3 weeks to acclimate, we will be BEGINNING THE BEEF!  Slight modifications to the Competition, PLEASE READ.  We will not have Male or Female categories, instead to include as many people as people without taking away from the “WHAT THE F*@$” factor we will have multiple categories based on percentages.  This is still based off of BODY WEIGHT, and we WILL have WEIGH-INS.  There will be a

*90%

*80%

*70%  

Category.  Prizes awarded to those who compete in the 90% bracket.  Bragging rights for ALL.

 

Lift : 1×10 HBBS (increase 5% from previous.)

           1×10 DL (increase 5% from previous.)

WOD :  30x Tire Flips for Time

Tuesday 052912

“I tend to get the steel butterflies in the stomach.”

jacquie made her chili and it looks delicious!  Portion it out, lets get shredded.

 Lift :  THE LIFT              4×3 Power Snatch

          4×2 Hang Power Snatch

          4×1 Snatch

WOD : “Annie with a Twist” 

50-40-30-20-10   Double Unders and Russian Twists @30/20 Slam Balls 

Monday 052812

“I love the OC” -Coach Matthew Aaron

Going to keep this post short, sweet, and personal.  First off, thank you Willy and Jenn for inviting us to your home and giving us the opportunity to enjoy our community outside of the facility.  It has been and will be my mission to cultivate a community of strong, beautiful, caring, like-minded, individuals.  Personally, it never needed to be carried out through training.  The vessel was never the focus for me, just the idea of connecting to people and helping them somehow.  It has been without a doubt a memorable time in my life to watch our community and facility grow.  It has slowly shaped into this “thing”.  Nobody trains as hard, no gym has the unique features our facility carries, and it has been a pleasure to have been a small piece of the puzzle.  Thank you for you.  Fitness brought us together, and we will endure training that requires sacrifice and mild suffering.  The result will be beautiful bodies and unbreakable bonds.  We came from somewhere else, and ended up here together.  I will personally never take advantage of the trust that has been bestowed upon me.  Lets rock, bump, bounce, shake, and sweat.

We are observing the holiday.  Back to normal Tuesday.  

Class at 7:00 AM with Super Sara

Class at 9:00 AM with Captivating Cat

THE WOD is “MURPH”

If you ordered “Meenut Butter” it has arrived.  Located in the fridge, with your name on the corresponding jar if you’ve already paid.   

Sunday 052712

The WOD is at the Potluck Location!

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!

 

Saturday 052612

Nutrition Seminar is HERE, let’s get shredded!

Remember, this discussion, and presentation is FREE to attend.  The packet, and programming is $36 which is a great price on an investment in yourselves.  It starts promptly at 10:00 AM and this is a reminder to bring yourself, and decide on committing or not after hearing Coach Matthew out.  The 12:00PM WOD will differ from the 9:00 AM WOD because, we will be reviewing movements in the supplemental WODS for 30-40 minutes.

                                                                                                      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 : 15x Minutes to Establish a 1RM Height Box Jump.  (complete 1x Rope Climb or 8x Strict Pull Ups after every attempt.)

after short rest period….

4x Rounds for Time of 250M Run – 8x Burpees – 8x KB Thrusters (L) – 8x Burpees – 8x KB Thrusters (R) 

 

Friday 052512

“Let the Bass Cannon kick it!”

OC crew had a blast at the Norva Wednesday NIGHT!  Gym Music for 4 hours! A lot of Sweat.                                                                                                                                                                                                                     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!

15x Minutes of Mobility

Partner WOD : 20x Minute AMRAP in which teams of 2 will complete the following as many times as possible in time alloted.

1x Round : Move Stack of Plates 50x Yards @455/315   -  24x Pull Ups   –   42x Air Squats

(coaches note :  One person working at a time is number one rule.  Secondly, when moving plates, teams can move as many plates at one time.  Carry all or one, just get it done.)

 

CAN ANY TWO PEOPLE COMPLETE 10x ROUNDS!?

 

Thursday 052412

“Energy is infectious.”

If you did “Team Elizabeth” yesterday, comment about that rep scheme!”

 

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.

 

15x Minutes of Mobility

Lift : 1×5 @65% 1×5 @70% 1×5 @75% 1×5 @80% OHS

WOD : 100x Over Head Lunges holding a PVC Pipe Followed by a 800M Sand Bag Run @45/25


Wednesday 052312

“Fill out this waiver please, it gets ugly in there.”

 

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.

 

Lifts : 1×5 @65% 1×5 @75% 1×5 @85% Dead Lifts                                                                         1×5 @65% 1×5 @75% 1×5 @85%          Push Press                                                                                                                                                                                                                                           WOD : “Power Elizabeth” 21-15-9                Cleans @135/95  & Ring Dips