Oceanside Crossfit

Thursday 05/31/12

 “No child should die in the dawn of life”
    -DANNY THOMAS
        St. Jude Founder

There's only 10 days left for the CrossFit Hope's St. Jude Children's research fundraiser.  CrossFit HQ has made it so easy to raise money for this cause.  Go to CrossFit For Hope register an account and start raising money via e-mails, FaceBook, etc.  There are so many options!  If you raise $300 you receive a t-shirt for your efforts but most of all you're helping the children.  The goal is $1,700.000.  What's stopping you?  It's only a few clicks on your computer. 

 

 

WOD

Deadlift

5-5-5-5-5

followed by

12 minute AMRAP

10 Power Snatch (95/65 lbs)

7 Ring Dips

Run 100 meters

Modifications:

L4 - As RX

L3 - 75/55 lbs, skinny band asst'd ring dips

L2 - 65/45 lbs, purple band asst'd ring dips

L1 - 55/35 lbs, green band asst'd ring dips

L1m - manageable weight, sub ring rows for ring dips

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Post load, rounds & reps to journals/apps

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30 Day Nutrition Challenge Day 25

 

 

 

Wednesday 05/30/12

            Congratulations to those who completed the Oly Team Program.  We witnessed many PR's on Saturday.  Impressive!  Please share your accomplishments under comments.  You deserve the bragging rights. 

Hard work pays off! 

    

 

WOD

5 Rounds

5 Hang Power Cleans (155/110 lbs)

7 Push Jerk (155/110 lbs)

9 Front Squats (155/110 lbs)

Modifications:

L4 - As RX

L3 - 110/77 lbs

L2 - 88/65 lbs

L1 - Manageable weight

L1m - 5 Rounds

          5 Hang Power Cleans

          7 Push Press

          9 Air Squats

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Post time to journals/apps

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30 Day Nutrition Challenge Day 24

 

Tuesday 05/29/12

As always your feedback is appreciated!

We were thinking of having a one hour Skills Sunday/OpenGym two Sunday's a month starting June.  You would have the option of participating in a group skills session or doing a WOD of your choice.  Is there any interest?

Our new rack getting a lot of use

WOD

2 Rounds

50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20/14 lbs)
20 Burpees
10 Handstand push-ups

Modifications:

L4 - As RX

L3 - 1 abmat hspu

L2 - 16/10lb mbc, 2 abmat hspu

L1 - sub parallette jump overs, 12/8 lb mbc, box hspu

L1m - 3 Rounds

         50 Singles

         10 Sit Ups

         10 MB Front Squats (manageable weight)

         10 Burpees

         10 Push Ups

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Post time to journals/apps

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30 Day Nutrition Challenge Day 23

 

Monday 05/28/12

The gym is closed

  Enjoy your holiday and remember those who have sacrificed it all.

 

 

 

Sunday 05/27/12

Enjoy your day off

Sunday Funday!

WOD

Rest Day

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30 Day Nutrition Challege Day 21

 

Saturday 05/26/12

We have a little something special planned today.  We are going to do an Olympic
Lifting "Competition".  This will be a fun way to see how our Olympic Lifting Team has improved, however, the lifting  will be open to the entire membership of OCF. 

The gym will be opening at 8 am and you can start warming up and turn in the weight you will be using for your 3 attempts on the Snatch. At 9 am, we will load one bar on a central platform with the opening weight and the lifter who designated that weight as their opening attempt will be up.  The bar will increase in weight in small increments and when the weight you selected is on the bar, it is your turn.  We will continue that for the Snatch and then start over for the Clean and Jerk which will be performed together.

Don't be nervous and just have fun!

 

WOD

Snatch

 1 RM

Clean & Jerk

1 RM

*3 attempts at each lift

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Post loads to comments

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30 Day Nutrition Challenge Day 20

 

 

 

Friday 05/25/12

The gym will be closed Monday May 28th in observance of Memorial Day

Enjoy your day off and remember why we are able to enjoy the day off!

WOD

 "Jack"

20 minute AMRAP

10 Push Press (115/80 lbs)

10 Kettlebell Swings (55/35 lbs)

10 Box Jumps (24/20")

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

* We are doing a HERO WOD today since tomorrow we have something very special planned.  Can anyone say Olympic Lifting?!

Modifications:

L4 - As RX,13+ rounds

 L3 - 95/65lb pp, 10+ rounds

L2 - 75/55lb pp, 44/26lb kb, 20/16", 9+ rounds

L1 - 55//35lb, 35/18 kb, 16/12", 8+ rounds

L1m - 10 min AMRAP

         10 Push Press (manageable weight)

         10 KB Swings (manageable weight)

         10 Box Jumps (manageable weight)

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Post rounds and reps to journals/apps

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30 Day Nutrition Challenge Day 19

 

 

Thursday 05/24/12

This week we say goodbye to Chris Sheets.  We wish you the best of luck in L.A and since you are not too far away we expect a visit now and then!

WOD

"Sheets"

5 Rounds

5 Bar Muscle Ups

10 Overhead Squats (95/65 lbs)

15 Wall Balls 12' (16/10 lbs)

Modifications:

L4 - As RX

L3 - sub dead hang pull ups, 75/55 lbs

L2 - sub assisted dead hang pull ups, 65/45 lbs, 12/8 lb WB

L1 - sub assisted pull ups, 55/35 lbs, 10/6 lb WB 10' target

L1m - 5 Rounds

         5 Assisted Pull Ups

         10 Air Squats

         10 Wall Balls (manageable weight 8'target)         

 

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Post time to journals/apps

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30 Day Nutrition Challenge Day 18

 

Wednesday 05/23/12

Any of you still doing the challenge?

I only ask because it appears that many of you have fallen off the wagon.  The list of names on the all knowing whiteboard is looking a little pathetic.

What makes the 30 day challenge more difficult than the 60 day? Thoughts?

 

Welcome Levon to the gym.  A new face among many!

WOD

9-7-5-3-1 reps

Chest To Bar Pull Ups

1-3-5-7-9 reps

Clean to Overhead (175/135, 155/115, 145/105, 135/95, 125/85 lbs)

*Complete 9 C2P Pull ups then 1 Clean to Overhead, 7 C2B pull ups then 3 Clean to Overhead and so on.

Modifications:

L4 - As RX

L3 - 165/125, 145/105, 135/95, 125/85, 115/ 75

L2 - 155/110, 135/90, 110/75, 95/65, 75/55, assisted chest to bar

L1 - Sub Power Clean to Overhead; 65/45 lbs, assisted pull ups

L1m - Sub Hang to Overhead, manageable weight, assisted pull ups

* This is a fun WOD but takes a lot of equipment for each individual.  We might need to work in pairs depending on the size of the class.  Thanks!

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Post time to journals/apps

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30 Day Nutrition Challenge Day 17

 

Tuesday 05/22/12

I am just beside myself!

This week is flowing over with good news.  I am excited to say that Zach has made it home safe and sound.  It doesn't get any better than this. 

Welcome home Zach! 

WOD

4 Rounds

10 Knees To Elbows

15 Medicine Ball Cleans (20/14 lbs)

Row 300 meters

Modifications:

L4 - As RX, sub 10 minutes

L3 - As RX, sub 12 minutes

L2 - 16/10 lb mbc, sub 12 minutes

L1 - knees to ?, 12/8 lb mbc, sub 15 minutes

L1m -  4 Rounds

          10 Sit Ups

          10 Medicine Ball Cleans (manageable weight)

          Row 200 meters

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Post time to journals/apps

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30 Day Nutrition Challenge Day 16