most of the girls suckage,, all the way
partners in wod
yeah!!!!just in case the car breaks down and you need to push it in 100 degree weather
The OC / 0 Comment
rest unless one of the cfoc coaches decides they haven’t had enough for the week..
I would like to take a minute to thank everyone who participated in the ALL GIRLS WOD.
set-up, coach, food, moral support, clean-up, admin, woding
It all helped to make wonderful people closer together.
I received countless thanks for hosting and compliments on the staff and gym.
I am very grateful for all and look forward to the next event
Jackie took lots of pics and will post tomorrow,, but I found this one!!!!
be grateful today,, post comments… what are you most grateful for at this time in your life
Friend and Family
The OC / 4 Comments
The OC / 2 Comments
(coaches note : I can hear it now, and YES this is a good day to squat heavy! Last time we all PR’d on Back Squat, majority of us were incredibly sore. A few of us had a difficult time getting on and off the toilet but, managed to PR on Back Squat. Get in here, mobilize, stretch, warm-up quickly, and squat heavy for 12 minutes. )
The OC / 7 Comments
The OC / 3 Comments
(coaches note : this is a touch-n-go movement. athletes can rest in the hang position after finishing the first rep but, when the plates touch the ground the next rep needs to happen.)
The OC / 7 Comments
The OC / 5 Comments
(coaches note : complete each round with 100% intensity and rest. let other people go ahead of you. keep a rotation. push yourself on the weight of the prowler. Even if by the 4th set, you are slowed down to a slow crawl, move big weight 20 yards.)
The OC / 2 Comments
REST DAY or coaches choice (if any of the coaches plan to be in the gym please post on comments)
if you didn’t know,, little Gracie started her decent into this world while mom was on the rower,, shirt is fitting…
NEW STUFF HAPPENING!!!
please be patient this week while the floor is being laid and flags going up
(if you want to help let us know)
CHANGE IN PROGRAMMING
Tuesday & Thursday 7am and 7pm will be lifting classes
(if you want the regular wod class that’s fine too)
BUT many have asked for a lifting class only…. so here it is!!!!
DON’T FORGET ABOUT WEIGHTING IN FOR BARBELL BEEF
The OC / 8 Comments
GOOD MORNING ATHLETES!
To be true, it is late night for me (Coach Matthew) here in Tabor City, North Carolina. This is my hometown which is somewhat in the middle of nowhere. So much so that, I am sitting inside of a “Cyber Cafe”. What is a “Cyber Cafe”? I didn’t know either but, it was the only place in this town with an internet connection. Wanted to share what it was though, to share the experience. It is a dark hole where cigarettes are candy, and slot machines are gods. Can’t see, can’t breathe, but need to speak to the “OC”.
The infamous mats were delivered this afternoon (Friday).
I asked that company over 5 times, email and phone, for a week notification on our backordered flooring. I wanted to be there for that, really did. None the less, it is here, and cosmetically we will be a finished product soon! Please be patient through this, should take a week. Unfortunately, the rig needs to move, and the facility will take shape.
This trip, this weekend to see my grandfather puts much in perspective for me. Relevant to “you” at the “OC”. Haven’t seen him in 18 months, and “Coaching” is what kept me from him. In all actuality, it’s money, and life in general. It isn’t sad, in fact I think it’s universal that careers, jobs, and passions get in the way, or lead the way. 18 months ago, I “flew the nest”, leaving my first Crossfit Affiliate, stealing space from my parents by invading their 2 car garage with an entire Crossfit facility, and lastly meeting Tina. In the past 18 months, I met Tina. Two people who shared a common bond. Two common bonds. We loved “Crossfit”, and we loved “Community”. We love both now as well. To many, we would be just another result on a Google search. For us, this was a venture to change the game. Being a personal trainer isn’t difficult, at all. (No offense.) Being a coach, is an undertaking. The “OC” isn’t here to facilitate exercising. We don’t vomit movements and repetitions. We practice, we practice what we preach, and we care. I obsess over your snatch, just as much as you do. (please laugh.) You had a bad day at work, tell me about it because, it’s affecting your training. I want your body to look different, want your strength numbers to increase, want your family to wonder where you’ve been. There isn’t a lot of time to care about a lot of things. True story. I care about those who care about themselves. The importance of your health and body, is relative to my own. I can work with you! Point to all this, you’re in good hands. Thank you for trusting us, and giving us the opportunity to “coach” you, and for letting us share our product.
With that said, the new wave of programming that begins Monday, will consist of establishing new 1RM and 2RM of specific lifts. The sneak peek for now is that it will revolve around a 3 lift – 1 lift – 3 lift strength week. Tangled with Maxing Out on Olympic lifts once a week. Not to mention, running groups, the “Beef”, stretching classes, gymnastics, and more! During the 4th of July week, vacations are endorsed and encouraged. Every day that week will consist of mobility, technique with barbell, and a benchmark mmet-con. After the week of 4th of July, the percentages and volume will hit the mountain. Peak days of training, for the summer will be Monday-Wednesday-Friday. Tuesday-Thursday will be “Main Events” for olympic lifting. So, peak days of training, will be every day of the week. Ice, sand, water, and rest on the weekends. Get ready for 10 strength elements a week, crazy WODS, cleans, jerks, snatches, sprints!
WOD : Establish a 1RM Box Jump
15x Minute AMRAP of
9x KBS (2012 Standard)
10x Alternating Pistols
11x Knees to Elbows