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Saturday 071214

Workout of the Day

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.


With the outsourcing of the financial department, there have been some policy changes regarding auto-pay. Please make sure to refer to the pricing page with all of our updated payment procedures and policies.

Thank you :)

Wednesday 070914

Workout of the Day

(20 Minute CAP)


Bench Press @55%

BB Stationary Lunges @95/65





Load & tension. These are all the classics. Check ‘em out and then do them!


This area is known for all of the strawberries and other berries this time of year. Check out Elana’s Pantry for her recipe, “Chocolate Strawberry Shortcake”, and put those berries to use!


Back by popular demand…

another round of Ultimate Frisbee!

When: Saturday from 10am-12pm 

Where: Red Wing Park.

Tuesday 070814

Workout of the Day

15:00 AMRAP:
(Buy-in of 5 Rope Ascents)

x5 Squat Clean & Jerk @ 80%

x20 Burpee Lateral Box Jumps Up & Over @ 24″/20″



Holy Ankle smash! These new MWods won’t embed and they’re too good not to post, so just copy and paste the link below:



Wanna work on your Handstands or HSPU? Check out Tabata Time‘s article “Simple Steps to Holding a Handstand Like a Pro.”


Monday 070714

Workout of the Day

(15mn Time Cap)


Strict Pull-Ups

HBBS @ 70%





Ooooooh yes! Let’s open up our overhead positions! :)

Something is going on with the Youtube embedding. so here is the link to copy and paste into your browser:




Check out this “Cauliflower Crust Pizza” by the Healthy Foodie. Yum!!

Supplemental Exercises: Week 1

Each day, athletes have to choose 3 pieces.  2 have to come from the same principle.  

This still allows for a day of training, any day each athlete chooses, to skip supplemental training.

Choose 3 pieces, 4 days a week:  

Speed “Ninja”

- 4 Count Two Feet Out/Two Feet In/Two Feet Out 8x4x4 Count Ladder

- 4×30 Lateral Hurdles @20”

- 8×20 Yard Shuttle Sprint 5-5-10

- EMOTM x11 x33 DU

Skill “Warrior”

- 30×1+1 Skin the Cats+ 1 Strict Ring Pull Up

- 30×2 Strict/Banded/Weighted Dips

- 8×2 Strict HSPU +ME Shoulder Touches

- 8×8 Weighted GHDSU

Strength “Super Hero”

- 7×5+5 Double KB Clean + KBDL Heaviest Possible

- 5×15 KB Floor Press L/R (Active Shoulder Leaves Floor) + x15 KB Chainsaw Row L/R

- 7×5+5 KB Snatch L/R Heaviest Possible

- 10×10 Yard  Prowler High Handle @230/180

Sunday 070614

On this rest day, we introduce to you awesome OC Athletes, our new 8-week cycle that begins tomorrow!

So take some time to read Coach Matthew’s introduction to the new programming that will help us become more well-rounded athletes. It’ll be awesome! :)


“If you want to get better at CrossFit the sport and you have not done it before, get a sound movement coach and do CrossFit….for a while…Then after 6-12 months, stop doing that and start doing Strength and Conditioning if you wish to get better in the sport, like any other sport.” -James Fitzgerald Director of OPT
This upcoming cycle will adhere and subscribe to the sport and design of “Crossfit” while centering and focusing more and more time per session on improving each individual athletes fitness levels.  Holding athletes accountable for adequate to elevated levels of exercise.  Taking “steps” towards improved fitness and being held accountable.
CFOC has accumulated and documented over 1,000 training sessions.  Investing time, resources, and more to bring concise programming that was programmed in 40-60 session cycles.  Since 2011:
1) Fitness has grown in importance.
2) The OC culture has grown.
3) “Crossfit”, the sport, has changed.
4) Coaches have more tools and knowledge to share.
5) Our “data,” “feedback,” and “results” are providing insight and aiding in a brand new concept on our journey to 2,000 training sessions.
There are currently two “gaps” in current CF programming paradigms in which a multitude of athletes are falling into.  No injury or harm is done but there is a hinderence of progress.
1) “Task” Priority :  Fixed work with the time it takes to complete the task being up to the athlete.
2) “Time” Priority : Fixed time duration with the amount of work completed being up to the athlete.

The gaps exist where many athletes modify weighted movements, gymnastic movements, or ROM for “Task” priority workouts.  Which skews the intended stimulus.  With each modification, there is a tweak.  Heavy intended workouts become too light, Longer designed workouts are finished too quickly, or vice versa.  “Rounds For Time” always pressure athletes into “Modifying” over “Adhering” to prescription.
The second gap stems from not enough work being completed during “Time” priority workouts.  Time caps or “AMRAPs” can often limit developing athletes from completing adequate work.   Multiple workouts from this past year of CF Open Events highlight how “average” or “developing” athletes could’ve left those training sessions without having completed 100 repetitions.  

Both are expected and natural occurences in the gym.  However, any athlete that encounters that necessity to modify should also be investing time into supplemental programs.   Follow not only that CF program but, an additional program to supplement and bridge those “gaps”.
Crossfit has a beautiful design and array of tools and resources to choose from.  In my opinion,  the movements most incoporated within Crossfit have now become “Sport Specific”.  While the movements serve as excellent exercises, our focus has shifted from “exercising” to “efficency”.  In theory, introducing 25-45 new exercises and movements would benefit the body.   
Using “absolute” movements that are challenging, transferrable, and measureable.  To get better, is to directly improve the principles of fitness that are used during “Crossfit”.  Not to improve “efficency” on the movements utilized in the “sport” but, to improve the actual athlete performing the “sport”.  
Crossfit Benchmark workouts will still be the definitive “test” of our fitness.  

In addition to a “WOD”  everyday, athletes will be choosing 3 supplemental exercises or sequences.  There will be 12 total choices for supplemental training per week, allocating 1 day without additional volume.

4 Speed “Ninja” Sequences

4 Strength “Warrior” Sequences

4 Skill “Superhero” Sequences

Finally, to help athletes be in control of their volume, all 12 total choices will be posted on Mondays.  Daily WOD will still be posted nightly.  Athletes can build their training week from Monday to Friday.  Choosing their day off.  Coaches are prepared to demonstrate and facilitate each and every new exercise.  This will be challenging and demanding on both coaches and athletes.  With positive mindset and positive influence, we all stand to benefit from this change.  As a team, lets celebrate being a part of a physical culture that redefines “harder”, “better”, and “tougher”.  Recognizing that it may take experience and experiments to get “far” “fast”, and to achieve real goals.