CrossFit Ocean Isle Beach - October

Saturday 11.07.09

Fri, 06 Nov 2009 22:43:00 -0400

"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.

Friday 11.06.09

Fri, 06 Nov 2009 10:14:00 -0400

"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!

Thursday 11.05.09

Wed, 04 Nov 2009 22:13:00 -0400

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.

Wednesday 11.04.09

Tue, 03 Nov 2009 21:15:00 -0400

"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!

Tuesday 11.03.09

Mon, 02 Nov 2009 22:54:00 -0400

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.

Monday 11.02.09

Sun, 01 Nov 2009 20:33:00 -0400

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

Sunday 11.01.09

Sun, 01 Nov 2009 15:27:00 -0400

"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?:

“How many of you started Crossfit within the past six months?”

The majority of people at Crossfit Level 1 certifications raise their hand when the presenter asks them this question. We all know what this rate of growth means for Crossfit right now. The number of affiliates is approaching 1500, and apparently growing at one percent per day.

What percentage of the people who will be doing Crossfit ten years from now, are Crossfitters now? Such talk of the future is surely guesswork, but let’s give it a shot. Almost certainly, the vast majority of people who will be Crossfitters in 2019 are not Crossfitters now. Many future Crossfitters have not even heard the name Crossfit before.

This trend has important implications for the way that we, as current Crossfitters, interact with people who haven’t yet kipped a pullup or squat cleaned a barbell. Many people have noted that the longer you do Crossfit, the harder it is to relate to normal people. I certainly have been guilty of only interacting with people remarkably similar to myself. This insularity is a problem if we are to expand Crossfit into the vast population of people who have never done it, and in many cases do not regularly exercise at all.

Sure, I have encouraged you to build your badass inner circle. This does not mean, however, that you should cut yourself off from the less intensely Crossfit world. Such isolation will greatly limit your ability to be a part of the Crossfit expansion. The people who really need to train more are the ones who are the least likely to be currently interested in it. The people you most need to reach out to are the ones you’re least likely to think of as the “Crossfit type.”

One of our athletes at Crossfit Monterey, Tom Hickey, gave Jacob and I some good advice last week. Tom told us that we have been Crossfitting so long that we have forgotten what it’s like to walk into a Crossfit gym for the first time. This is true, for myself at least.

In my time at Crossfit Monterey, I’ve realized that I cannot tell who is going to flourish as a Crossfitter and who is going to drop out or take the program less seriously. A middle school teacher currently taking Body Pump classes may start Crossfit, train hard five days a week and double her strength in a few months. On the other hand, I’ve seen more experienced athletes fail to thrive. We expose their weaknesses and sometimes they find that they’d rather not struggle at the movements they suck at.

You don’t know who is going to make an awesome Crossfitter either. So how do you make future Crossfitters? What has worked for you? What hasn’t? -CrossFit Monterey

Post thoughts to comments.

Saturday 10.31.09

Sat, 31 Oct 2009 01:01:00 -0400

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.

Friday 10.30.09

Thu, 29 Oct 2009 22:56:00 -0400

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!

Thursday 10.29.09

Wed, 28 Oct 2009 22:22:00 -0400

There is no such thing as “firming and toning.” There is only stronger and weaker.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Patrice, Evelyn, & Heather- celebrating Julie's birthday.

Yesterday's Dead Lift Stats

Josh- 265

Kim S- 145

Kerri- 145

Edwina- 145

Kim F- 125

Pam- 125

Christy- 145

Amy D- 155

Gregg- 185

Amy M- 165

Patrice- 120

Evelyn- 135

Heather- 135

Michele- 235

Calvin- 265

Becky- 185

Ralph- 305

Frankie- 215

EVERYONE set a personal record yesterday! I want to see you approach every WOD like you did today; with intensity, determination, and a little bit of fear. Just when you think you can't...We tell you that you can.

Wednesday 10.28.09

Tue, 27 Oct 2009 22:50:00 -0400

"You must wear socks or workout pants on the Dead Lifts. We don't want your DNA on the barbell." - Mark Rippetoe

Deadlift 1-1-1-1-1-1-1 reps

Compare to 9/22/09

And in honor of Julie's 36th birthday:

37 Burpeesfor time. (One for good luck!)

Happy Birthday Julie!

Remember that awful rowing warm-up?

You know, when I made you row 100% balls to the walls for one minute straight and I stood behind you with my clipboard?? Contrary to popular belief, I do not make you do crazy things just because I feel like it. Well, most of the time…

Anyway, for those of you who made it to do “Tommy V” yesterday you will see below your average amount of calories burned in just one minute of rowing. Why am I posting this online for everyone to see? Because we are getting closer and closer to the holidays and closer and closer to cakes and pies, mashed potatoes, mini Snickers bars, and gingerbread cookies. Let’s stop and consider for a moment how much effort we are putting into our WODs on a daily basis. You sweat, you bleed, and you cry, you scream, you push, you pull, and you come back for more. Why go home and eat your face off, only to undo all that hard work?

Halloween is this weekend. Let’s consider my favorite mini-treat: The Reece’s Peanut Butter Cup. There are 85 calories in ONE peanut butter cup. How many are you going to eat this weekend? How many minutes on the rower at 100% max effort will it take you to cancel out that peanut-buttery-goodness? I’m perfectly Ok with ruining your weekend with this little tidbit of information, as long as it helps you get that body that you want, dead lift that max weight, run those 800 meters repeats faster than everyone else, and finish Fran in record time. Put the candy away and reach for some raw almonds instead!

Average calories burned in one minute of hard a** rowing:

Amy D- 13

Patrice- 12

Edwina- 11

Michele- 13

Jennifer- 16

Amy M- 14

Heather- 11

Julie- 15

Justin- 23

Becky- 14

Glenn- 23

Frankie- 17

Kerri- 13

Karen J- 12

Evelyn- 9

Ralph- 18

Alex- 20

Caleb- 9

Still want to shove your face with candy? Post your thoughts to comments below….

Tuesday 10.27.09

Mon, 26 Oct 2009 22:12:00 -0400

"There isn't much I like about CrossFit. Besides the videos, of course." - "Coach" Ray

“Tommy V”

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

If you cannot do a rope climb than you will sub towel pullups or jumping towel pullups. So please bring a spare hand towel. The sub is 15 towel pullups to one rope climb. There will be plenty of scaling, no worries.

Mason took first place on the whiteboard yesterday.

Is this normal?

I have been approached several times by my fellow CrossFitters with questions that begin with an honest concern and end with “Is this normal?” Well, let’s clear the air, shall we?

Please excuse my bluntness in the following text, but we are addressing serious questions here!

Q: I have a big bruise on the top of my butt-crack, it’s red, it hurts, and it’s rubbed raw. I think it’s from sit-ups. Is this normal?

A: Yes! It happens to the best of us. One day you do 200 AbMat sit-ups and the next day you’re showering and it feels like you are being attacked by pins and needles on the top of your bum. You check the mirror and you see a nice fresh “raspberry” down where the sun doesn’t shine. Yes, it’s normal. Put some Neosporin on it and hope that sit-ups aren’t prescribed for the rest of the week.

Q: Sometimes when I jump rope I feel like I’m going to pee my pants. Is this normal?

A: Yes, for those of you who have gone through the unimaginable (to some of us) grief of childbirth, you may from time to time experience a slight urge to wet yourself during jumping or running movements…Or so I am told by those of you who have had children and threaten me with the same consequences every time I tell you to “Keep Jumping!” Yes, it’s normal. But keep jumping anyway and always bring a change of clothes.

Q: Sometimes when we row a lot I get little bumps or a rash on the bottom of my butt-cheeks. Is this normal?

A: Yes, when we have our bum on that little seat and set our monitors for 2000+ meters we tend to end up with a rash on our moonpie. Rowing is a continuous and repetitive motion. You can try baby-powdering your bum or using a chafe-resistance cream such as “Chamois Butter” that cyclists use prior to your workout. Or you can suck it up like the rest of us and be proud of your wounds instead of embarrassed. It’s October now, who sees your backside anyway?

Q: When I do back or hip extensions my “twig and berries” gets smashed. Is this normal?

A: Yes, if you are a male. I ordered our particular style of GHDs because I believed them to be the most comfortable for your male bits and pieces due to the space cut out in between the pads. I have been told sometimes it is still uncomfortable. In this case, if I am yelling at you to “REST LATER” while you are trying to “adjust” you can simply shout back at me a safe word such as “marriage tackle” or “bits and pieces” and I will leave you alone. Otherwise, ignore me. But yes, it’s normal. However, if you are a woman and you are having the above issues with the GHD…we can address these privately.

Q: Sometimes when I do sit-ups I let one rip. Is this normal?

A: Yes. We have all done it. The music is loud enough that most of the time no one can even hear it. So, no worries. Unless it’s a stinker...but heck, I’ve even witnessed someone wet their pants while doing sit-ups. So yes, it’s normal.

If you have any other embarrassing questions are serious concerns, please don’t be afraid to ask me. More than likely there is someone out there who has had the same issue. If you have any questions that once addressed would benefit the rest of the members please use our comments section below…Who’s going to be the first brave soul?

Monday 10.26.09

Sun, 25 Oct 2009 21:04:00 -0400

Please view our Schedule and Fees page and note the rules for Team memberships. Also be advised that if you or a friend wishes to join as a team then it is up to that person to form the team by finding 4 non-members, not me. Thanks!

Don't wish that it was easier, wish that you were better.

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Karen & Kevin on the French Broad River- Asheville, NC.

When we arrived at the Blue Heron Whitewater outpost our tour guide, Matt, greeted us with enthusiasm. Matt was excited that Kevin and I were “athletic”. He said we would have no problem going down the river in our own duckies (a Duck is a one person inflateable kayak). At the drop point on the French Broad River Matt gave us a quick safety briefing and the next thing I knew I was in my little rubber duckie and following the guys towards some rocks in the middle of the river. Wait, that can’t be right? That’s it? Just get in the boat and go? I thought to myself, “I guess I’ll just figure out what to do when I get to the first rapid….You’re not going to die. Matt told us non-athletic people do this all the time.” And that’s what I did…I approached each rapid (whether it was Class I, II, or III) like I would approach a WOD. I chipped away at each rapid like I would an excruciating set of pull-ups during “Murph”, thrusters during “Fran”, or wall ball during “Fight Gone Bad”. And even after I fell out of my boat (TWICE) I kept calm and used my strength (physically and mentally) to keep my head above the water, to not let go of my paddle, to watch out for giant rocks, to pull myself back into my boat, and to not panic and drown…Just as I would keep my elbows locked during a bodyweight overhead squat, keep my chest up, stay focused, abs tight, and not drop the bar on my head. Maybe it’s not the best comparison, but you get what I mean? I know that 6 years ago I never would have had the courage to go whitewater rafting, let alone in an inflatable boat in which the chances of falling into the river are great and the chances of accidental drowning are even greater (my biggest fear!). This whole adventure has me thinking: Can I attribute CrossFit for my “courage”, my “athleticism”, or both?

I say it all the time: What we do when we CrossFit transcends into our daily lives. How has this happened for you? Post your responses to comments below.

Saturday 10.24.09

Fri, 23 Oct 2009 23:53:00 -0400

I got 99 problems but my squat ain't one.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals from your team.

Friday 10.23.09

Thu, 22 Oct 2009 23:31:00 -0400

CFOIB will be closed for the day on Friday, Oct 23rd. We will have the normally scheduled Saturday 9am WOD.

Julie Kesterson (of the Real Housewives of Bent Tree) is having a Halloween Party!!

Friday October 30th, 2009

Bent Tree Clubhouse

Gate Code *1970

7m to 12 pm

BYOB

Come dressed in your best costume! And bring an appetizer or dessert to share. Call Julie if you have any questions. Her # and flyer is posted at the gym.