CrossFit Ocean Isle Beach - February

WOD: Saturday 2.27.10

Sat, 27 Feb 2010 01:04:32 -0400

CrossFit Freedom (aka The CrossFit Affiliate Declaration of Independence)

We hold these truths to be self-evident:

We are CrossFit affiliates. United in purpose and devoted in action to the spread of functional fitness throughout our world. - CrossFit Watertown

Lovin' the socks Dargan!

WOD

"Cindy"

AMRAP in 20 minutes:

5 Pullups

10 Pushups

15 Air Squats

We will complete this WOD in two heats where each athlete will have a rep/round counter & encouragement.

Compare to 12/21/09

WOD: Friday 2.26.20

Thu, 25 Feb 2010 23:52:49 -0400

Those who do not find the time for exercise will have to find time for illness. – Earl of Derby

Dayna, Jennifer, & Judith of the 12:30pm class

WOD

Row 5000m

Or come in and make-up a WOD you missed this week.

WOD: Thursday 2.25.10

Thu, 25 Feb 2010 00:39:01 -0400

Convinced myself, I seek not to convince. ~Edgar Allan Poe

Brant & Amy's little girl, Caroline created a masterpiece for CFOIB.

WOD

As many rounds in 20 minutes of:
5 Deadlift
4 Hang Clean
3 Push Jerk
2 OHS
1 Rope Climb

Coach’s notes: Guys and gals use 1/2 bodyweight. Remember hang cleans are full squat catch. Post rounds + reps completed to comments.

Did you know:

Paleolithic people ate no dairy. Imagine how difficult it would be to milk a wild animal, even if you could somehow manage to catch one.
Paleolithic people hardly ever ate cereal grains. This sounds shocking to us today, but for most ancient people, grains were considered starvation food at best.
Paleolithic people didn't salt their food.
The only refined sugar Paleolithic people ate was honey, if they were lucky enough to find it.
Wild, lean animal foods dominated Paleolithic diets, so their protein intake was quite high by modern standards, while their carbohydrate consumption was much lower.
Virtually all the carbohydrates Paleolithic people ate came from nonstarchy fruits and vegetables. Consequently, their carbohydrate intake was much lower and their fiber intake much higher than those obtained by eating the typical modern diet.

(Courtesy of- The Paleo Diet, Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat Loren Cordain, Ph.D.)

WOD: Wednesday 2.24.10

Wed, 24 Feb 2010 00:12:29 -0400

An ounce of action is worth a ton of theory. ~ Robert Heinlein

WOD

Part 1

Power Clean 1, 1, 1, 1, 1, 1, 1

Part 2

AQAP (As Quickly As Possible) Row 500m + Run 400m

Post load & time to comments...

Did you know:

The genetic makeup of our Paleolithic ancestors is virtually identical to our own?

"Literally, we are Stone Agers living in the Space Age; our dietary needs are the same as [theirs]. Our genes are well adapated to a world in which all the food eaten daily had to be hunted, fished, or gathered from the natural environment-- a world that no longer exists. Nature determined what our bodies needed thousands of years before civilization developed, before people started farming and raising domesticated livestock." (The Paleo Diet, Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat; Loren Cordain, Ph.D.)

Post your thoughts to comments.

WOD: Tuesday 2.23.10

Mon, 22 Feb 2010 22:47:00 -0400

Take everything you like seriously, except yourselves. ~Rudyard Kipling

Kerri demos the thruster.

WOD

21, 15, 9, 15, 21 rep rounds for time:
Barbell Thruster
Box Jump
KB Swing

Coach’s notes: Men use 65 lbs and women 45 lbs for the thruster, 24 and 20 inches for the box jumps, and 1.5 pood and 1 pood for the KB swings. Thrusters cannot be taken from a rack.

WOD: Monday 2.22.10

Mon, 22 Feb 2010 00:20:05 -0400

The best way out is always through. ~ Mark Twain

WOD

7 rounds for time:
10 Burpees
30 Jumping Pull-ups
50 Double Unders
90 seconds rest

Coach’s notes: Wrists should touch bar with arms extended directly overhead to determine proper box height for jumping pull-ups. Burpees are chest to deck, as always. Post round times and total working time to comments.

Group WOD:Saturday 2.20.10

Sat, 20 Feb 2010 02:19:31 -0400

Please note that the 10am class on M-F has been removed from the schedule due to lack of participation.

CrossFit OIB: Can't breath, can't move, can't get enough.

In teams of 4:

25 Back squats, 25 Front Squats, 25 Overhead Squats, Run 400 meters, 25 Shoulder Press, 25 Push Press, 25 Push-Jerk, Run 400 meters, 50 Squat Cleans, Run 400 meters, 50 Snatches, Run 400 meters.

All of this work, except for the runs, is done with a PVC Pipe. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Everyone stays together for every rep.

WOD: Friday 2.19.20

Fri, 19 Feb 2010 00:43:00 -0400

Please note that the 10am class on M-F has been removed from the schedule due to lack of participation.

All religions, arts and sciences are branches of the same tree. ~Albert Einstein

Part 1:

Push Press 5, 5, 5, 5, 5 - Rest 2 minutes between sets
Rest 3 minutes

Part 2:

Alternating Tabatas of:
Push-ups
Sit-ups

Coach’s notes: In Part 1 work up to your heaviest set of 5 push press, resting 2 minutes in between sets. In Part 2 do alternating tabatas of push-ups and sit-ups. 16 total tabata intervals- 8 sets of each exercise.

WOD: Thursday 2.18.10

Wed, 17 Feb 2010 23:28:55 -0400

My Karma ran over your dogma.~ Unknown

Becky has a beautiful snatch ;)

WOD

"Becky"

6 rounds for time:

Squats - 80, 64, 48, 32, 24, 12
KB Swings - 40, 32, 24, 16, 12, 6
Pull Ups - 20, 16, 12, 8, 6, 3

Coach’s notes: Use the above rep scheme given for each exercise. Men use 1.5 pood and women 1.0 pood for the KB swings.

WOD: Wednesday 2.17.10

Tue, 16 Feb 2010 23:31:00 -0400

Please remember to sign up for classes using our online sign in feature. Thanks :)

"I've been handling the game so long my thumb's bruised." ~ 'Lil Wayne

Justin- working on his good leg! If anyone out there has an excuse as to why they are missing WODs lately- take a look at Justin, who is nursing a knee injury but still making an effort to get in a WOD. No excuses people!

WOD

OHS 5, 5, 8, 11, 13, 15

Coach’s notes: Work up to your heaviest set of 15 OHS. The sets of 5 through 13 are intended for you to “seek out” your load for your set of 15 and should not be max effort sets. If you easily complete or fail the last set, the set of 15, adjust the weight accordingly and do it again.

WOD: Tuesday 2.16.10

Mon, 15 Feb 2010 23:36:00 -0400

CFOIB T-shirts & Hoodies are in! If you pre-ordered you can pick yours up at the box! If you missed the pre-ordering we do have 5 women's tees size (M), 1 woman's size (L) hoodie,and 2 men's tees size (L &XL). First come first serve on the left-overs!!

"Man is equally incapable of seeing the nothingness from which he emerges and the infinity in which he is engulfed." ~ Blaise Pascal

Becky, Robin, & Karen.

WOD

“Lynne”
5 rounds for max reps
Push Ups
Pull Ups

Coach’s notes: This is not a timed workout. Post reps for each set and total to comments.

And Guess Who's Sit-Up Rash Bum? Post your answer in the comments section...

WOD: Monday 2.15.10

Sun, 14 Feb 2010 22:20:00 -0400

CFOIB T-shirts & Hoodies are in! If you pre-ordered you can pick yours up at the box! If you missed the pre-ordering we do have 5 women's tees size (M), 1 woman's size (L) hoodie,and 3 men's tees size (XL). First come first serve on the left-overs!!

"I fee like a fugitive from the law of averages." ~ William H Mauldin

WOD

Barbell Tabatas

Tabata Deadlift 1 1/4 Bodyweight

Rest 3 minutes

Tabata Hang Clean 3/4 Bodyweight

Rest 3 minutes

Tabata Hang Snatch 1/2 Bodyweight

Rest 3 minutes

Coach’s notes: Post total reps for each Tabata interval and total reps. Remember that the hang cleans & hang snatches are caught in a full squat.

WOD: Saturday 2.13.10

Fri, 12 Feb 2010 23:18:00 -0400

** Just to be safe-Today's WOD is canceled due to the impending "inclement weather". Please pass this on to any other athletes whom may be "internet-deficient". We will see you Monday!

WOD at home

Sprinkle 300 push ups & 300 sit ups throughout your day today.

Post your time to comments.

**Please keep an eye out for three men who have gone missing:

Larry, Calvin, & Glen...

If you know the whereabouts of these three men please return them promptly to CrossFit OIB. They are in serious danger of loosing their CrossFit Mojo.

Thanks, Coach.

Friday 2.12.10

Thu, 11 Feb 2010 23:24:00 -0400

** Saturday's WOD is canceled due to the impending "inclement weather". There will be a posted WOD for you to do at home.

Don’t ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive. ~ Dr. Howard Thurman

Warm Up

Samson Stretch/Baby Els/Burg Warm-Up/20 Push Ups/ 20 Hip Extensions

WOD

3 rounds for time:
500m Row
12 Deadlifts - bodyweight
21 Box Jumps 20″

Thursday 2.11.10

Thu, 11 Feb 2010 00:23:03 -0400

Brick walls are there for a reason – they let us prove how badly we want things and to keep out others who do not want it enough. ~ Randy Pausch

Becky teaches Connor & Rhonda the Burg Warm-Up

Warm Up

Burg Warm Up for the Clean

Skill

Power Clean

WOD

Power Clean 3, 3, 3, 3, 3, 3

And in honor of Ray & Kevin's birthdays, 45+30 Burpees!

Coach’s notes: Post max load to comments.