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Saturday 111514

Workout of the Day


15 Box jumps (24″/20”)
12 Push presses (115/75#)
9 Toes-to-bar



A1. 8-10 DB push press; rest 10 seconds
A2. 12 Tempo Banded LL :2 @top ; rest 10 seconds
A3. 30 Double Unders; rest 2:00


With the start of our new program cycle this week, comes a new write-up and explanation of what you can expect as athletes. Check it out and come prepared to make  mental and physical gains!



  It only seems appropriate with January fast approaching to grow better once more.  Proving that “nothing new but the year” is merely a myth.  “Fulfillment” and “Purpose” are universally applicable in context of training between both competitive and non-competitive athletes.  Whether competitive athletes are training for a “purpose” or non-competitive athletes are finding “fulfillment” from their training.  There is a single whiteboard that could be shared between them.  

Thanksgiving, Christmas, and the New Year always always bring the present moment forward or take us back to the past.  These holidays always seem to illuminate the important people,  and inadvertently put regiments and routines on hold.  Anyone searching to find more self fulfillment during these times?  Anyone interested in goal setting?  Giving purpose to the next 15 weeks?  

What lies ahead of us here at the OC is a house full of methods and madness.  Fifteen weeks of programming, separated into 3 week segments.  Each segment with a bias, deliberate approach to improving performance and principles of fitness.  These segments are known as “Chunks” behind the curtain.  As a teaser, these chunks could be titled :

  1. “Who and What is a Cardio?”

  2. “Only an Animal Can Man-age This!”

  3. “Push It, uh huh uh huh, Push It Good!”

  4. “I saw the Light!”

  5. “De Ja Vu”



With this approach and pursuit for happiness (and I know, everything that shines isn’t always going to be gold) comes an unveiling of fresh movement patterns and regiments.  It’s important to address that change is hard but, in our environment change is always good! Without change, there is slow to no growth and development.  It’s been a cornerstone for our programs success.  Success in athlete development and injury prevention.  Once again, embrace this journey.  Please and Thank You.  

It was difficult deciding whether to open or conclude this letter with this information but, here we are : These “chunks” bring about fresh concepts that include “Sub Maximal” efforts which, “Yes” mean lesser intensity at times.  These chunks include multiple training sessions with large rest periods, tempo movements, and more.  


What’s most important throughout this process is contribution and participation on your behalf!  Truth be told, training 2 to 3 times a week for roughly 35-45 minutes may not bring the desired effect.  Regardless if the OC prescribed World War 3 workouts, or meticulous methodology designed for improvement.  Before criticizing the protocol, consider the efforts and consistency of the athlete.  Which leads to the final two points and recommendations for success :

  1. Be there. Sunshine or Snowfall.  

  2. Journal.  Journal.  Journal.  Journal.  

The supreme method for getting in touch with training and being in tune with the body is to detail the body’s experiences.  If not to track success, to validate the value of the time spent on the floor.  Any athlete unfamiliar to journals can ask any coach on the floor for guidance on how to journal.  Bring in 2015 with a bang!  Leave it at the door, and leave it on the floor.  See you there.  

-OC Coaching Staff.

Friday 111414

Workout of the Day


OTM 20:

odd- Sub Max Set UB Strict HSPU

even- 1-3 MU


3×10 KB OHS Each Arm (Across Sets & Moderate)

3×15 Russian KBS x2 Bells w/ Sumo Stance (Across Sets & Heavy)

3×10 KB Floor Press with EROM Each Arm (Across Sets & Light)

IMG_8294 as Smart Object-1












What your lowback says about your Kettlebell swings.


What a great alternative to the usual green chicken enchiladas. Check out “Creamy Paleo Chicken Enchiladas Verde” on Paleo Spirit.

Thursday 111314

Workout of the Day


3×7 Front Squat (Building Sets Take Place btwn 40-70%)

3×5 Front Squat (Building Sets Take place btwn 70-80%)

3×10 BB Good Mornings (Across Sets & Moderate)


TGU – 1.5/1pd, 30 reps NFT

IMG_8196 as Smart Object-1











MWod for your junky calves :)


“More Than Just Workouts” on the The Box.

Wednesday 111214

Workout of the Day


10 Burp BoxJump @20″
10 GHD sit up
rest 5 min;
10 thruster 65lb/95
10 T2B
rest 5 min
10 sit ups
10 Shoulder Touches


3×10 KB Snatch Each Arm (Across Sets & Light)

5×5 KB Bench Press x2 Bells (Across Sets & Heavy)

3×10 KB Wind Mill Each Arm (Ascending Load each Effort)

IMG_8225 as Smart Object-1











Fixes for a Low Back Tweak


“Spicy Sausage, Chicken and Summer Squash Slop” on My Paleo Crockpot.

Tuesday 111114

Workout of the Day


AMRAP 7mn:
3 Thrusters (100/65)
3 C2B Pull-ups
6 Thrusters
6 C2B Pull-ups
9 Thrusters
9 C2B Pull-ups….
12,12; 15,15; 18,18; 21,21; 24,24…


3×15 KB Rack Squat x2 Bells (Ascending Load each Effort)

5×5 KB Clean + Press Each Arm (Across Sets & Heavy)

3×15 KBSLDL Each Leg (Across Sets & Light)

IMG_8255 as Smart Object-1












Fran positioning of the shoulder and T-spine to improve output.


Most of us have experienced some sort of shoulder pain, but is it a pain we should push through? Check out “Shoulder Pain when Lifting, Pushing, and Cleaning”, on Box Rox.

Rest Day 110914

Meet Mike.

IMG_7731 as Smart Object-1He’s a beast. He’s a father to 2 adorable little boys and Husband to Anita. He shows up for the workouts ready to give it 110% and pushes himself to new heights each time.







How/Why did you start Crossfit?

I had just finished graduate school and was in the worst shape of my life. I had been athletic all of my life, but like so many others, at some point my physical fitness stopped being a priority. I hadn’t stepped foot inside of a gym in over 2 years and I was not happy with the person I had become. The below picture was taken after my first workout.

Before Photo

How long have you been doing it?

Almost 3 years. I started in January 2011

What are your favorite and least favorite movements?

Favorite: Clean & Jerks

Least Favorite: Burpees



What have been the benefits of Crossfit to you?

I’ve always been a competitive person and Crossfit has provided me with the competitive environment outlet that I love. Whether it’s competing against other people or just competing against myself, I love the feeling I get just before the clock starts. I also love the Crossfit community. I have met so many amazing athletes and people through Crossfit and have made many lasting friendships.

mikeWhat are some of your goals?

My current goals are to continue to improve in all aspects of Crossfit and set a positive example for my wife and kids. Long-term, I’d like to qualify for the Games in the Master Division.


What’s something nobody would know about you?

I was a Division I and Club Baseball player at Penn State University. After college I spent 8 years in the Navy as a Nuclear Surface Warfare Officer. I am a certified Professional Engineer and have Engineering degrees from Penn State University, Old Dominion University, and Lehigh University.


What an amazing transformation, Mike! We’re proud of you and proud to have you as a part of our OC Family!







Saturday 110814

Workout of the Day


nathan-carseU.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.