CrossFit Ocean Isle Beach - December

Saturday 1.02.10

Fri, 01 Jan 2010 21:01:00 -0400

"For many of our people fitness training has become their sport--a sport where the aims are simply to become as fit as possible." -G. Glassman

Our aim is to help you become as fit as possible. You will not find this kind of dedication & expertise anywhere else. Are you with us?

Michele & her husband Johnny

WOD

FIght Gone Bad

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

There will be four divisions for this WOD:

Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 10lb wall-ball and 20 inch box Jump (step ups are okay)
Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 10lb wall-ball (can be lowered to 8 foot target) and 12 inch box jumps

Friday 1.01.10

Fri, 01 Jan 2010 14:16:30 -0400

Please check out our new Online Schedule by clicking here! We have additions to the schedule starting Monday!

CrossFit OIB wishes you a Happy & Fit New Year!

We are closed today. We look forward to kicking off the New Year right with a team WOD tomorrow morning. See ya then!

If you missed our Athlete Meeting please email me asap: karen@crossfitoceanislebeach.com. I will forward you the information that we covered. Please note that all CFOIB members are now subject to the current membership fees. Before you go bonkers in protest- I would like to meet with each member individually to discuss the changes to our pricing structure. Please get with me before you pay (or don't pay) your dues for January.

Thanks,

Coach.

The winner's of Thursday's Couple's WOD- Joe & Amy (Though, not officially a couple...But that is what happens when Rhonda & Brant are no-shows!)

Thursday 12.31.09

Wed, 30 Dec 2009 23:09:00 -0400

Click Here for upcoming events at CFOIB

Click here to view our new CrossFit OIB T-Shirts!

Please note our limited holiday hours this week:

Thursday, New Year's Eve- 9am Team WOD only

Friday, New Year's Day- Closed (or shall we say "Recovery Day")

We will be holding a CFOIB Athlete's meeting on TODAY following the 9am WOD. This meeting is for all members (athletes) and will cover important upcoming events and improvements at CFOIB in the new year. (To include membership pricing, Young Athlete's Program, class additions to the schedule, new trainers, and more...) Participation is Mandatory-Optional :)

"For last year's words belong to last year's language and next year's words await another voice." -T.S. Elliot

Before 100 Front Squats and 100 Burpees (excellent form Karen!)

After 100 Front Squats & 100 Burpees

Couple's WOD

10 Rounds for time:

Sprint 100 meters

10 Air Squats

Sprint 100 meters

10 pushups

Bring your significant other along for the WOD for free today! It's time to show them how hard you really work at CFOIB!

Wednesday 12.30.09

Tue, 29 Dec 2009 23:36:00 -0400

Click Here for upcoming events at CFOIB

Click here to view our new CrossFit OIB T-Shirts!

Please note our limited holiday hours this week:

New Year's Eve- 9am Team WOD only

New Year's Day- Closed (or shall we say "Recovery Day")

We will be holding a CFOIB Athlete's meeting on TONIGHT following the 6pm WOD and Thursday following the 9am WOD. This meeting is for all members (athletes) and will cover important upcoming events and improvements at CFOIB in the new year. (To include membership pricing, Young Athlete's Program, class additions to the schedule, new trainers, and more...) Participation is Mandatory-Optional :) Please try to make at least one of the meetings.

"An athlete diminished by excessive aerobic training [like a runner or triathlete] is slow and weak. At CrossFit we call that state, 'spun-down.'"

6pm gettin' busy on Front Squats & Burpees

WOD
Clean & Jerk
3-3-3-3-3

Then, Row 5000m

Tuesday 12.29.09

Tue, 29 Dec 2009 01:05:00 -0400

"Hiding from your weaknesses is a recipe for incapacity and error."

Mike does it right.

WOD

For time:

100 Unders

90 Back Extensions

80 Squats

70 Sit-ups

60 Lunges

50 Push-ups

40 Box Jumps

30 Wall Balls

20 Burpees

10 Pull-ups

24" Box/ 20# wall ball for male/ 14# wall ball for female

Monday 12.28.09

Sun, 27 Dec 2009 22:42:00 -0400

"First, second, third, dead f**kin' last." (G. Glassman on the motivating properties of keeping score)

Amy & Brant

Are you having trouble talking your spouse into starting CrossFit with you? A couple's only WOD is in the works for New Year's Eve....time to get them to try a class!

WOD:

10 Rounds for time:

Front Squat, 10 reps

Burpees, 10 reps

135lbs for men/95lbs for women. Bars taken from the floor on each round.

This week CFOIB wants you to "Commit to a Goal". On the comments section and on the whiteboard post your #1 athletic goal. Whether it is getting a Muscle-Up by the end of the month, conqouring the Kip, bodyweight Over Head Squat, or running a 400 in 1:25, we want you to set a goal and a date to achieve that goal by and work towards it! We aren't concerned about New Year's resolutions (because we all know that NYR's are never accomplished) what we want is to help you get Fitter, Faster, & Stronger by setting realistic goals and working towards them! So...Let's here 'em-

***The comments section isn't working...we hope to have this resolved by Monday morning....

Sunday 12.27.09

Sun, 27 Dec 2009 11:19:00 -0400

Today we rest.

Persistance, Patience, Consistency

by Jen Morris from CrossFit Altitude

Results, getting what you want, reaching a goal, hitting a milestone, achieving a dream . . . call it what you want. The bottom line is in fitness (as in life) the only way to get there, where ever "there" may be, is by being persistent, patient, and consistent in what you do.

When it comes to CrossFit, we all have to start somewhere. Some of us may just be deciding to get into shape, some of us may feel we need to take our existing fitness to another level. One of the best things about CrossFit is that results are measurable. We can record our bodyweight and measurements, keep track of our max lifts, number of reps in a given period of time, entering the muscle up club, getting 10 double unders in a row, doing a handstand push up, doing 30 muscle ups, losing 10 pounds, getting a pb in Fran, running a mile faster than you ever thought possible . . . whatever it is we can record it and we can work on improving it. Here's my thoughts on how to do this:

To Persist: To go on resolutely or stubbornly in spite of opposition, importunity, or warning. Being persistent comes into play when we realize that we need to practice, practice and practice some more . . . despite the frustration we may feel, the pain in our quads, the burning in our shoulders, the puke in our throats. Being persistent means never giving up, never giving in to pain and never letting anyone tell you that you can't do something - the most important person being you!

To be Patient: Bearing pains or trials calmly or without complaint, manifesting forbearance under provocation or strain, not hasty or impetuous, steadfast despite opposition, difficulty, or adversity. Able or willing to bear. How many times have you thrown your hands up and said "I give up"? How many times have you come across a challenge that just eludes you to the point of just wanting to walk away from it? Again, results take time to achieve, sometimes years and years! The key here is to focus on what you want, what your limitations are currently and work on those things, over and over. Always knowing that one day you will get there. Learn to deal with the fact that not everything comes naturally and that everyone has a different learning curve. Compare yourself to you. As competitive as CrossFit has become, it is still important to remember that it is yourself you must answer to at the end of the day.

To be Consistent: Marked by harmony, regularity, or steady continuity. This is a pet peeve of mine. How many times have I been asked how it is that I have a certain physique, can do a muscle up, do a handstand push-up or lift a heavy weight? My answer is always- I work hard- consistently. Working out at CrossFit is once aspect of it, being consistent in diet and other aspects of life (like consistent sleep) are also huge factors in performance and overall results. Expecting results by doing a CrossFit WOD once or twice a week is ridiculous. CrossFit by design is meant to be done in a regular and consistent manner. If you come to a class every day with a couple of days rest in between, oh let's say one rest day for every 3 wods - that would be ideal! (That is is the CrossFit prescription by the way!) Some people find 3 days on one day off a bit much, so try 3 days on, one day off then 3 days on 2 days off. Whatever works for you - just do it CONSISTENTLY. When those muscles are tired and sore, don't lay in bed or complain all day. If it's your day to be working out get in the gym and just do it! Another great thing about CrossFit is that the WODs are designed to be done back to back- they are always different! Yes, sometimes your shoulders may be sore from all those presses you just did, but this is how we get stronger!

So remember - when you are wondering why you are struggling with something, whether it be a physical task or getting something you want in life - be persistent (never relent), be patient (it will happen eventually), and be consistent in your approach.

Good luck! See you all in the gym.

Saturday 12.16.09

Fri, 25 Dec 2009 21:27:00 -0400

"Have fun screwing up...it means you are removing your ego from the problem." -G. Glassman

To be completed in teams of 4:

5 rounds

Wall Ball

Pullups

400 m Run

In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to the next station immediately for good score. One point is given for each rep, except on the run where the objective is to complete the distance as quickly as possible in order to make it back to the wall ball before that minute is complete.

Justin D on the HSPU. Joe doing Yoga???

Friday 12.25.09

Fri, 25 Dec 2009 13:36:00 -0400

The best of all gifts around any Christmas tree is the presence of a happy family all wrapped up in each other. -Burton Hillis

Merry Christmas! We hope you are enjoying the day off with your friends and family. Tomorrow is back to business at CFOIB- join us @ 9am for a group WOD- bring a friend for free!

Our gift to you:

200 Air Squats for time

Now, grab your spouse, your child, your grandma, or your friend and bust out those air squats. It shouldn't take long so there is no reason not to do them! Have someone snap a photo and send it to me @ kreillycrossfit@gmail.com and we will post it on the website tomorrow.

Post your time to comments below!

The Bear, I just couldn't resist. Too cute!

Thursday 12.24.09

Wed, 23 Dec 2009 23:16:00 -0400

Click here to view information on our new CrossFit Young Athletes Program

Click here to view information on our upcoming Special Events at CFOIB

Please note our holiday hours:

December 24th - 9am class only (team WOD). Please sign up for this class tomorrow so that we can program the WOD.

December 25th- Closed.

Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.—James A. Garfield

In Teams of 2 (for max rounds)

AMRAP in 8 minutes:

8 Jumping Pullups

8 Clapping Pushups

Then:

Alternating Tabada (20:10 x 16)

Air Squats

Sit Ups

Even if you are traveling for the Holiday's, you are still able to follow along with the posted WOD. Have a Merry Christmas!

Justin's got his game face on

Wednesday 12.23.09

Tue, 22 Dec 2009 23:23:00 -0400

Click here to view information on our new CrossFit Young Athletes Program

Click here to view information on our upcoming Special Events at CFOIB

Please note our holiday hours:

December 24th - 9am class only (team WOD). Please sign up for this class tomorrow so that we can program the WOD.

December 25th- Closed.

"The heights by great men reached and kept, were not obtained by sudden flight. But they, while their companions slept, were toiling upward in the night." -Longfellow

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Tuesday 12.21.09

Tue, 22 Dec 2009 00:07:54 -0400

UPCOMING EVENTS AT CFOIB: Please view our Special Events Page

Please note our holiday hours:

December 24th - 9am class only (team WOD)

December 25th- Closed.

"The common denominator of success --- the secret of success of every man who has ever been successful --- lies in the fact that he formed the habit of doing things that failures don't like to do." - The Common Denominator of Success (a speech)
by Albert E.N. Gray

Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters

Some of you may have noticed a new set of rules written on our Record Board. If you haven't, check it out. If you have, and you are somewhat offended by rule #1, then you are probably that "person" we are talking about. Read below and you will see that CFOIB isn't the only affiliate that has "Rules"...

CrossFit Charlottesville writes about "Rule #1, No Egos".

If you’ve ever looked at our gym rules, you’ve probably noticed our #1 Rule “No Egos Allowed.” Taken by itself, Rule #1 encompasses a nebulous concept. Ego has several working definitions, but we’re referring to ego as “an exaggerated sense of self-importance.” When athletes of all levels step into CrossFit Charlottesville, they enter a psychological battleground. Uniquely, in CrossFit, battles aren’t won; they are fought everyday. We come to the gym to challenge ourselves. We should be chasing constantly moving targets.

We design workouts (WODs) to challenge the most advanced athletes. In fact, CrossFit workouts were created to challenge elite athletes, regardless of weights used or the time limit provided. Given the variety associated with workouts, you can bet that some days the WODs will play to your strengths, but most days the WODs will tax your weaknesses. No one is the best at CrossFit. There will always be someone better than you.

Oftentimes, because we all tend to have egos, we prioritize our performance on the clock. We’re competitive beings; we want to do better than our peers because our score will be recorded next to other gym members. We want to prove to ourselves that we did “well” on our workout because we measure our performance as a distinct value. Oftentimes this forces CrossFitters to look over the more important things.

Our egos misguide us to do a lot of negative actions in the gym, including:

comparing our score to other athletes in unhealthy ways,
sacrificing full range of motion, and
scaling the WODs to levels that will put us near the top of the pack.

As trainers, it’s our goal to make you much better people inside and outside the gym. We don’t have the opportunity to watch every rep, every squat, or every workout. We know your mind is constantly telling your body to cheat that squat depth or rest more than necessary. It happens to us too.

The problem is that when you only think about that clock and and you’re cheating the squat depth, pushup height, locked out overhead, telling yourself you can’t do something or not pushing yourself to the limits, you’ve only done a fraction of that workout and your score on the board is meaningless.

No egos means achieving personal excellence, making sure every rep counts and pushing ourselves further, even if that doesn’t translate into the best score. As we move forward, try to not think about the clock so much, think about the things mentioned above and have the best, hardest workout of your life.

Monday 12.21.09

Mon, 21 Dec 2009 00:44:00 -0400

Please note our holiday hours:

December 24th - 9am class only (team WOD)

December 25th- Closed.

If you limit your activities, you limit your abilities.

"Cindy"

AMRAP in 20 minutes

5 Pullups

10 Pushups

15 Air Squats

Scale time to 15/12/10 minutes. Post number of rounds to comments.

Evelyn- takes a bow during her 10 motivational burpees.

Saturday 12.19.09

Fri, 18 Dec 2009 23:30:17 -0400

We will have limited hours from Friday, December 18 to Wednesday, December 23rd. (Karen will be out of town interning as a CrossFit HQ Trainer- not on a vacation!). There will be no open box times and no 10am class.

6am, 9am, and 6pm class is as scheduled.

"The difference between commitment and involvement can be seen in a Ham and Egg breakfast, the chicken was involved...the pig was committed."

AMR&RAP in 20 minutes

In teams of 2:

While one teammate runs 400 meters, the other teammate will complete as many reps as possible of:

Overhead Squat 95m/65f (scale accordingly- PVC, 15, 25, 45, 75lbs)

This is continuous, all out effort. It's only 20 minutes of work and then you are done for the rest of the weekend. Be committed! The team that completes the most rounds & reps as possible in 20 minutes gets to dole out a 25 rep motivational exercise for the rest of the class :)

Drop it low girl. Drop it, drop it low.

Friday 12.18.09

Fri, 18 Dec 2009 00:18:00 -0400

Check out Michele's newly uploaded testimonial here!

6am, 9am, and 6pm class is as scheduled.

"People ask me, 'what do I do for abs?' I tell them, stabilize the mid-line like a motherf***er, that's what you do." -Greg Glassman, founder of CrossFit

Josh, giving Calvin a hand. A blurry, yet great example of comradery at CFOIB.

Rx'd For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

The Porch:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Pack:
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

Pack if you have been doing HSPU progressions try getting upside down today and seeing how you do (holding for a count of ten for each rep).

Puppies:
21 Pull-ups (Beginner or assisted oaky)
21 Handstand Push-ups progressions
15 Pull-ups (Beginner or assisted oaky)
15 Handstand Push-ups progressions
9 Pull-ups (Beginner or assisted oaky)
9 Handstand Push-ups progressions

Buttercups:
15 Pull-ups (Beginner or assisted oaky)
15 Handstand Push-ups progressions
12 Pull-ups (Beginner or assisted okay)
12 Handstand Push-ups progressions
9 Pull-ups (Beginner or assisted oaky)
9 Handstand Push-ups progressions

Handstand Pushups:
http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

http://media.crossfit.com/kids/HandstandPushups.wmv

http://media.crossfit.com/cf-video/self-assist-handstand.wmv