"I overhead squat babies for time". -K. Candia

It’s my birthday and I’d like to celebrate it CrossFit style.  Here is a WOD composed of some of my favorite exercises. 

“RESPECT YOUR ELDERS!”

In teams of two: Please partner up with someone that you do not know very well or have never been on a team with. As a team you will complete the following for time:

Start with:

1981 meter run (the year I was born)

Then:

Add the age of your team and subtract by 250 = number of reps you have to complete for each exercise. 

(Ex: Karen (28) + Joel (30) = 58 – 250= 192 reps)

In no particular order:

Wall Ball 14lb, 10 ft target

Overhead Squats 95m/65f

GHD Sit ups

Kettlebell swings

(I also love the clean and jerk, push press, pull-ups, burpees, thrusters, and box jumps. So, it could have been worse).

Then please join me for some celebratory drinks at Fiber McGee's in Seaside tonight (Saturday). I will post a time to meet later...

                                  The Overhead Squat

                                  The Push Jerk

No babies were hurt during this demonstration. I promise. 

"If lifting heavy weights for partial [squats] were of any benefit for sports, Gold's Gym would be fielding the majority of the 2008 Olympic team."          -M. Rippetoe

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Let's get low on these lifts today!

Sonya- gettin' low and lookin' good!

Reminders:

• We will have a 6am class today, Thursday 11/05.
  
• November fees are due!
  
• Ladies Night tonight at Sharkey's on OIB @ 6pm. Everyone is welcome (men & women alike) 6pm class is not canceled, Joel will be coaching. 

When asked whether he/she would be attending tomorrow's WOD, one CFOIB member replied, "No, I'll be drunk". Who said this? Post your response to the comments section.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Is that Joel? Nope, it's Calvin looking great! Must be all those green beans.

I encourage you all to use our comments section daily. However, many of you have asked me "how do I post a comment?" Well, if you don't have access to an eight year old who can show you how, here are the instructions: Just below this paragraph you will see the word "comments". Click it. The page will change and you will be able to read whatever (if any) comments have been written for that day.  If you would like to add a comment then click "add a comment". A small window will open asking you to fill out your name, email address, and then there is a box for you to write your comment. Write your witty comment, tell a joke, remark about the picture posted, complain about the WOD posted, or invite us to your house for drinks. Then fill out the security text and click "post".  Please practice now. Starting with your best guess on who is the author of today's quote.

"I have to workout just to be able to workout here"- Frank Williamson on CrossFit OIB

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Joe- still talking while doing handstand push ups.

CFOIB is planning a ladies night out.

Thursday 11/05, 6pm @ Sharkey's. Men are allowed, too. But I'm still calling it a "ladies night out"! Post to comments if you will be attending.

*Thursday 6pm class is NOT canceled. Joel will be coaching*

*To my Friday 6am class---WE WILL HAVE CLASS ON THURSDAY @ 6AM THIS WEEK INSTEAD OF FRIDAY.

To all that did "Annie": Excellent job on the double unders! We had quite a few firsts! Larry, Karen, Amy D, Pam, and Kerri to name a few. And a very special shout out goes to Ralph (AKA "Squatting Bear") who came to CrossFit OIB unable to do a single single under jump rope and tonight we couldn't keep him off the rope even with an injury! Great accomplishment Ralph, you are looking awesome!

Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

CFOIB is planning a ladies night out. This Thursday 11/05 @ 6pm. Cignelli's or Sharkey's? Men are allowed, too. But I'm still calling it a "ladies night out"! Post to comments if you will be attending.

(6pm class is NOT canceled. Joel will be coaching)

Effective November 2, 2009 CFOIB has changed the pricing structure. Changes will not affect current member rates. These changes can be viewed on our Class Schedule and Fees page. **Please note the rules for the Team Unlimited Membership**

Please keep in mind that our original fees have been introductory rates only. As our membership and the needs of our members grow, we must raise our fees to continue to provide you with our existing services and more (childcare, more equipment, heat, coaches, additional training, rent, etc). We are committed to providing you with the best training experience available and we would like to remind you that our fees remain significantly discounted in comparision with any other affiliate in the country.  CFOIB promises to continue on forging elite fitness. We encourage you to post your thoughts to the comment section below, as we value your opinions.

There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. -M. Rippetoe

Back Squat

5-5-5-5-5 reps

Then 3 x 250m row -holding less than 23 strokes per minute (s/m). Why? Because I noticed some messy rowing (not pictured below) during Saturday's WOD. Let's work on correct technique to ensure that each stroke (drive & pull) is efficient and powerful.

More of CFOIB & CFMB team WOD

"Doing CrossFit alone and not at an affiliate is like being a Christian but not going to church. It isn't the same experience." -the words of CFOIB member Calvin Chandler.

Today we rest.

Glenn- being cheered on by CFOIB & CFMB members during Saturday's Group WOD.

CrossFit Monterey's (CA) Jacob Tsypkin and Russ Greene ask a question: Where Is This All Going?:

Put down the Snickers and grab a PVC pipe.  If you don't know what I mean- GET FAMILIAR!

Happy Halloween!

Team WOD with CrossFit Myrtle Beach

Come get some you 'lil bums :)

CrossFit OIB Ladies and some future CrossFit OIB Ladies.

On Yoga: "Your muscles cannot get “longer” without some rather radical orthopedic surgery." -Mark Rippetoe

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Joel- part monkey, part machine.

CrossFit Myrtle Beach will be joining us for Saturday's Team'd WOD @ 9am. Come out and represent!