CFOIB is hosting an OLYMPIC LIFTING SEMINAR with Coach Wilkes from CrossFit Chesapeake.
Monday, January 18th
9am-5pm
Cost: $157
Why attend Oly Seminar?
We clean, we jerk, and we snatch. CrossFit OIB has gotten you this far- now let Coach Wilkes and his team take you farther, make you stronger, and more proficient. "If you want to improve your lifts come to our seminars. In our seminars we teach the Snatch and the Clean and Jerk from a technical stand point. The best way to learn the lifts is by doing them. So bring your workout gear." -CrossFit Chesapeake.
Obsessed is just a word the lazy use to describe dedicated.
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Posted At : November 29, 2009 7:47 PM
| Posted By : Admin
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November
"Be impressed with intensity, not volume." -Greg Glassman
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
The Thanksgiving Day Crew
We hope you all had a nice holiday weekend- now let's get back to the gym and get serious!
This week we will be training on the Sumo Deadlift High Pull. I witnessed a lot of messy SDLHPs during Saturday's WOD. In preparation please view the following videos:
Posted At : November 27, 2009 10:26 PM
| Posted By : Admin
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November
It doesn't have to be fun, to be fun...
In teams of two- complete each couplet for 3 rounds each:
30 Situps/ 30 Kettlebell Swings (1.5 Pood)
25 Pushups/ 25 Sumo Deadlift High Pulls (75m/45f)
15 Push Press/ 15 Knees to the bar (95m/65f)
10 Dips/ 10 Deadlifts (225m/185f)
While you were standing in line at Wal-Mart...this crew was busting their butts on 400 meters of Lunges...Pictured below coming through the finish line in order...Justin, Ray, Kerri, Karen J, Amy M, Edwina & Michele. Also pictured is Fenway giving me a goodluck kiss before class.
CFOIB is hosting an OLYMPIC LIFTING SEMINAR with Coach Wilkes from CrossFit Chesapeake.
Monday, January 18th
9am-5pm
Cost: $157
Why attend Oly Seminar?
We clean, we jerk, and we snatch. CrossFit OIB has gotten you this far- now let Coach Wilkes and his team take you farther, make you stronger, and more proficient. "If you want to improve your lifts come to our seminars. In our seminars we teach the Snatch and the Clean and Jerk from a technical stand point. The best way to learn the lifts is by doing them. So bring your workout gear." -CrossFit Chesapeake.
Thursday & Friday 9am classes only. Please sign up for class on the white board.
You know you're a CrossFitter when...
AMRAP in 20 minutes:
25 Burpees
Body weight back squat, 15 reps
...You see someone doing bicep curls you automatically think they are joking.
You drive with a hook grip.
You use the word "prescribed" in daily conversation.
You have more scars on your shins than a twelve year old boy.
You compare calluses with your buddies.
Refresh is your favorite button after 8:30pm.
Your steering wheel is covered in chalk.
You consider it a good workout when you did (or didn't) bleed.
In order to drive home you have to spend twice as much time recovering from the workout than it took you to finish it.
You have demonstrated a burpee in a bar.
You measure progress by timing how long it takes you before you puke.
Your friends give you a high-five after you puke.
You have spend hours watching videos of other people working out.
You know better than to say, "That looks easy".
Tape and chalk are at a premium.
Your kid flunks pre-school due to insessant tardiness because you don't want to miss a WOD.
You move all the equipment you need to do the workout next to the pull up bar so you can shave seconds off your time.
You measured off 100M, 200M, 400M and 800M from your garage with a rolling ruler and your kids sidewalk chalk. Spray paint is next if your neighbor keeps washing off your chalk marks.
Posted At : November 24, 2009 9:52 PM
| Posted By : Admin
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November
I never compete against the competition. The only one I compete against is myself, because one day I will beat the competition and then who will I compete against?
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Amy M set a PR of 185 on the DL yesterday- and Fenway watched in awe.
CFOIB is hosting an OLYMPIC LIFTING SEMINAR with Coach Wilkes from CrossFit Chesapeake.
Monday, January 18th
9am-5pm
Cost: $157
Why attend Oly Seminar?
We clean, we jerk, and we snatch. CrossFit OIB has gotten you this far- now let Coach Wilkes and his team take you farther, make you stronger, and more proficient. "If you want to improve your lifts come to our seminars. In our seminars we teach the Snatch and the Clean and Jerk from a technical stand point. The best way to learn the lifts is by doing them. So bring your workout gear." -CrossFit Chesapeake.
Thursday & Friday 9am classes only. Please sign up for class on the white board.
"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers." -M. Rippetoe
WOD: Deadlift 1 rep x7
Endurance: Row 20:10 x 8 (tabada)
And if you feel like doing some motivational burpees when you are done, feel free to be late to class. Confused? See yesterday's post below.
Kevin does Fran for the first time. And all he caught was the "Fran Cough".
Posted At : November 23, 2009 12:27 AM
| Posted By : Admin
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November
I have been harping on all of you this past week about getting to class on-time. If you don't know what I am referring to then you probably were ignoring me, or were late to class and missed the announcement. It is important that everyone arrive to class on-time or better yet, a few minutes before, in order to fully warm-up and be ready for the WOD and your coach's instructions no later than 10 minutes after the hour. So, in order to ensure that we all get the full benefit of class and coaching, consider it the 2nd rule of CFOIB (the 1st being the "Girlie Club") that you will owe ten motivational burpees for every minute that you are late to class. Late means any minute past the hour set by our clock. I will give you until Tuesday to set your clocks according to ours. Please be respectful to your CFOIB team and coaches and get to class on-time.
CFOIB: Improving the quality of your life one burpee at a time.
Fenway needs someone to run with her during the 1st Annual CrossFit Christmas 1Mile Dog Jog. Any takers?
This week in CFOIB accomplishments:
Ralph graduated from black band to green band pull-ups just last week and completed all 100 pull-ups on the green during "Angie". Justin shaved nearly 1:30 minutes off his previous "Fran" time while Becky improved by 20 seconds in her quest to master the 65# thruster. Kevin completed his first attempt at "Fran" in an impressive 4:21 and has earned a spot on the record board as #2 male follwing Joel's 3:08! And of course, Jennifer Cortes is back and ready to break some records. Watch out for her ladies, she's a BEAST and is determined not to let anyone catch up with her. She's got her eye on a few of you already!!
Posted At : November 21, 2009 11:52 PM
| Posted By : Admin
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November
Please read and post your response below:
Sunday Soapbox:
I've been approached quite a few times with the same question: "So, is CrossFit sorta like an aerobics class?" (Feel free to substitute “aerobics” with any one of the following: P90X, Body Pump, Group Power, Zumba, weight training at globo gym, bicep curls, step class, or “globo gym personal training”). I won’t call anybody out in particular… wink, wink.
It’s difficult to keep my composure, not to choke on the words, not to laugh out loud, when asked this question at the grocery store, in restaurants, in my car, the one with the huge decal of CrossFit OIB, clearly displaying a man doing a handstand. Occasionally my sarcasm slips past my “I know better than that” tongue, and I say, “Oh! Do they do handstand pushups in aerobics now?”
Some of you may not know this about me, but I used to teach those classes that I so strongly recommend against- if it’s fitness you’re after, of course. Am I a hypocrite? No, I’m just a bit more educated now. Am I a condescending jerk? No, I care a lot about the heath of our nation, our neighbors, our kids, and I have found a program that is effective at achieving tremendous levels of fitness. But how do I answer those questions sincerely, wholeheartedly, completely??
Usually I can muster up half-truths: “No, it is the complete opposite of aerobics” and think, because it works; or I say, “The only way CrossFit and aerobics are even remotely similar is that they are both done in groups,” and think, but our groups consist of athletes. And yes, of course, I can get into what CrossFit really is. I can explain that we move large loads, long distances, quickly, or that CrossFit is a fitness that is, by design, broad, general, and inclusive and that we specialize by not specializing. But most people lose interest when I start using big words like "large loads" and "specialize" just want a short and to-the-point answer that they can understand and I want them to stay interested.
So on I go in search of the best way to answer the masses in the simplest, and straight-to- the-point phrase as possible, without coming off like a complete **** (add any expletive here) .
What do you think? What straight to the point answer would you give to someone if asked this very question? I know most of you have already been in this situation where you really want to say “Uh, hello? We do things that you could never even dream possible! We run fast, we jump high, we push hard, we pull harder, and we come back for more. Fitter, faster, and stronger; every single time!” But we know that if we say these things to non-CrossFitters they will think we are ***holes. Or even worse, that we have big egos. Remember, at CrossFit OIB we don’t have egos, or membership contracts, or excuses, or weak lungs, or hold onto excessive body fat, or love handles, or poor posture, or weak abdominals, or de-conditioned bodies and we don’t want to come off that way, even though we really do know that we have the answer to elite fitness.
So, tell me in your nicest way possible how CrossFit is NOT like aerobics, or P90x, or glogo gym training, etc. And then let’s pass this post on to our friends who are still unsure of who we are and what we do at CrossFit Ocean Isle Beach!
Post your response to comments:
Just one more question:
Do they do L-Sits in aerobics class?
...Or Push Jerks?
...Or Handstand push-ups?
Or work hard like this?
...Or this?
...Do they work as a team?
...Have an ass like this?
...Or abs like these?
...Can they do pull-ups like this?
...Or overhead squats?
...Or kettlebell swings?
The list goes on and on, but I think we get the point ;)
(If you were not featured in any of the above pictures please do not feel left out--my laptop is broken <grrr> and I was only able to upload pictures taken over this past week).
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