CrossFit Ocean Isle Beach - September

Wednesday 10.07.09

Tue, 06 Oct 2009 22:46:00 -0400

Run like someone is chasing you.

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Today (Wednesday) we will be going for a group run during the 6pm class on Ocean Isle Beach (we will be sticking to the pavement this time). Anyone and everyone can participate- even if you have an injury (like me)! You can run, jog, walk, crawl, roller blade, bicycle, push your baby in a stroller, and/or bring your dog, There will be a route marked off for 1 mile, 2 miles, and 3 miles. No worries! Please post to comments or email me if you will join us. We will be meeting at the Museum again at 5:50 and will be heading out at 6pm sharp. Please wear your CFOIB t-shirts. I will bring some with me for sale if you don't have one yet!

Ray will hang back at the box at 6pm for anyone who wishes to do today's posted WOD instead.

Evelyn, Kim S., Karen J., and Kerri during yesterday's WOD.

Athlete Profile

Meet Michele

Michele deserves some attention. Michele has been training with me for a little over 7 months now and has achieved incredible success from the CrossFit program as well as nutritional counseling. Michele has been following my meals plans since the day she began training. She has lost over 30 pounds and is now crushing the WODs left and right! Just last week she PR’d on the dead lift at 185 pounds with a beginning weight of a PVC pipe! Well, now it is time for Michele to step up her game. This week she is starting the Paleo Challenge. We will be posting weekly updates of Michele’s successes. If you want to know more about the Paleo Challenge contact me! Also keep an eye out for Michele’s testimonial right here on CrossFitOIB.com.

Tuesday 10.06.09

Mon, 05 Oct 2009 22:20:00 -0400

CFOIB is going on a field trip...

Tomorrow, Wednesday Oct 7th @ 6pm we will be going for a group run on Ocean Isle Beach (we will be sticking to the pavement this time). Anyone and everyone can participate- even if you have an injury (like me)! You can run, jog, walk, crawl, roller blade, bicycle, push your baby in a stroller, and/or bring your dog, There will be a route marked off for all fitness levels. No worries! Please post to comments or email me if you will join us. We will be meeting at the Museum again (unless we can use Mike's beach house) at 5:50 and will be heading out at 6pm sharp.

Ray will hang back at the box for anyone who wishes to row instead.

We don't have machines...We make them.

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 lb male/65 lbs female
Sit-ups
Back extensions

What's a power clean? Watch this.

The 6pm crew.

Sorry 6am, my camera was broken that early!

Congratulations to Glenn, Joe, and Mike for nailing their first Kipping pullups without a band. Larry & the Bear, you're next!

Monday 10.05.09

Sun, 04 Oct 2009 20:42:00 -0400

"We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can." - Coach Glassman

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols.

Air Squats at home plate during Saturday's game of CrossFit Baseball.

Don't forget to register today!

CrossFit Ocean Isle Beach will be participating in the 2009 NC Oyster Festival Road Race 5k, 10k, or 1 mile Fun Run on October 17th. We will be running as individuals or in teams (the Fast Group and the Not-So-Fast Group). The registration fee is $20 before Oct 5th and $25 after Oct 5th. Click here to register. Let's show the community that we are Elite Fitness!

Saturday 10.03.09

Sat, 03 Oct 2009 09:29:00 -0400

We will all be meeting at At the House in Shallotte at 3pm today for some food, drink, and football. Hope you see you there!

The Saturday morning crew

I have seen that in any great undertaking, it is not enough for a man to depend simply upon himself.
-- Lone Man

CrossFit Baseball

Where: Ocean Isle Beach Museum parking lot

When: 9am

What: You will find out!

Bring a friend!

Friday 10.02.09

Thu, 01 Oct 2009 22:25:00 -0400

Saturday's WOD: If you wake up and it's not raining out...Meet at the Ocean Isle Beach Museum parking lot at 9am. If it is raining outside your window- we will be meeting at the box instead. I will update the Website first thing tomorrow morning as soon as I wake up and post if we are meeting at the beach or box.

Then: after we knock out the 9am WOD (on the beach, weather permitting) we will be meeting at At The House in Shallotte for drinks, food, and football. Is kickoff at 12:30?? So, pick the kids up from soccer (or football as Ray calls it), grab a sitter, and meet us for our first CFOIB outing! Times to be announced...

Please post to comments if you will be there!

Also don't forget:

If it were easy, everyone would be doing it.

Tabada this!

20:10 x 8 of the following:

Pullups

Med Ball Deadlift

Situps

Row

Fenway (the dog), breaking in CFOIB's newest member, Kurt (the human). Welcome Kurt!

I just couldn't help myself...Ralphie (the BEAR!)

Do you have a friend that you have been talking to about CrossFit that is on the verge of joining? Or that friend who keeps asking you “What is this CrossFit I keep hearing about?” . How about that friend that is avoiding you because all you talk about it CrossFit? Well, here is another opportunity to call them up and talk to them about CrossFit! Let your friends know that CrossFit OIB is just one member short of our initial goal of 50 members! Here is the last chance to lock in our introductory rates and another “good excuse” to talk about CrossFit!

As you may know, CFOIB has only been open for three months. As an owner and coach I am so proud to be able to say that CrossFit is my job. Just the other day I was sitting in my office finishing up some work before the 6 o’clock rush began and from my desk I experienced a moment of clarity. I could hear the music pumping in the box downstairs, the recognizable sound of Ralph completing pull-ups, and the cheering and countdown by “Coach Ray” during the final reps and seconds of “Helen”. A moment later I heard Joel call up to me and ask if I had both dogs upstairs (checking to make sure that they didn’t wander down the street chasing one of the stray cats). It was then that I felt like I was “home”. The familiar sounds, the family that has been created within our gym, the dogs sitting under my desk….this never feels like to work to me. When I go home at night I think about each and every one of you (members). I think about how well you did on the WOD for that day, what accomplishments you made, what your weaknesses were, where/when I need to push you harder, and how I am going to challenge you the next day. I am so proud when I see one of you nail that Kipping pull up (Calvin!) or when I hear you say at the end of the WOD “I can’t believe I just did all that!” . You all make me feel like a proud Mama! I want you all to remember that it takes a special kind of person to do CrossFit, to enjoy it, to love it, and to thrive from it. If CrossFit were easy, everyone would be doing it!

On a more personal side note: Most of you may know, I am not from North Carolina. I don’t have roots here, I don’t have a single family member close by, and I have lived here alone for the past two years. But I now finally feel as if I have a family, I have roots, and I am glad that you all are a part of that for me.

Thursday 10.01.09

Thu, 01 Oct 2009 00:17:00 -0400

This Saturday (Oct 3rd) after we knock out the 9am WOD (on the beach, weather permitting) we will be meeting at At The House in Shallotte for drinks, food, and football. So, pick the kids up from soccer (or football as Ray calls it), grab a sitter, and meet us for our first CFOIB outing! Times to be announced...

Please post to comments if you will be there

Rest when you're done.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

(No, I'm not kidding)

Alex, resting after he takes the lead in yesterday's WOD with a 10:35 "Helen".

Wednesday 9.30.09

Wed, 30 Sep 2009 00:27:00 -0400

Run and then run some more.

"Helen"

Three rounds for time:
Run 400 meters
24kg male/16kg female Kettlebell X 21 swings
12 Pull-ups

Overhead squat and snatch remedial training.

Tuesday 9.29.09

Mon, 28 Sep 2009 23:12:00 -0400

When you say "I can't" all I hear is "I won't".

Snatch 1-1-1-1-1-1-1 reps

Then- Row: 10 x 30 calories with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

We will be going over Snatch fundamentals during warmup. In preparation, please watch this.

Amy M. beautifully executing the hang power clean .

For more pics of yesterday's WOD please visit our FaceBook Fan Page!

Monday 9.28.09

Sun, 27 Sep 2009 21:02:00 -0400

Let the losers worry about losing.

*6am class begins today.

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 8.25.09 in your WOD journals. And remember your long socks for the Sumo Deadlift High-pull!

Mike, Joe, & Glenn during "Angie".

Sunday 9.27.09

Sun, 27 Sep 2009 01:14:00 -0400

Today we rest.

Begining Monday, 9.28.09 CFOIB will offer a 6-7am class on Mondays and Fridays. If there is enough interest in earlier class times we will make more additions to the schedule. Please remember to sign up for class ahead of time in order to assist me in running class in a more orderly fashion.

Calvin looks on while his daughter shows him how to do a pull-up. Classic!

Saturday 9.26.09

Sat, 26 Sep 2009 00:27:00 -0400

Not for the weak-minded.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Next week Kevin says he's going to attempt a one-handed-hand-stand-push-up. Do you think he can do it? Post your thoughts to comments below...

Friday 9.25.09

Thu, 24 Sep 2009 23:56:00 -0400

Saturday morning beach WOD is cancelled for tomorrow. Seems like everyone is out of town this weekend! We will still have the regularly scheduled 9am class at the box. See you then and bring a friend for free!

Be humble or be humbled.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Joel & I sporting our CFOIB t-shirts.

Wear yours Saturday for the beach WOD.

Oh, you don't have one yet? Well, you can purchase one tomorrow!

Please post a comment below and let us know if you will or will not be able to make it to the WOD this Saturday morning at Ocean Isle Beach @ 9am. More details to follow...

Thursday 9.24.09

Wed, 23 Sep 2009 23:44:00 -0400

Get some. Go again.

*****This Saturday 9.26.09 @ 9am we will be having a "Wodding at the Beach" (haha, get it?). More details on the meeting place to follow...

Row

30 minute steady state

then, practice your kips with Coach.

Friends Mason & Alex work on max rep pullups. Though, it looks more like Cape Fear Academy vs. West Brunswick High!

Wednesday 9.23.09

Wed, 23 Sep 2009 13:43:00 -0400

CFOIB is looking for a graphic designer who can help us create a new t-shirt design. Do you know the right person for the job? Please email us or call with the info.

Wednesday 9.23.09

Wed, 23 Sep 2009 10:19:00 -0400

Push and Be Pushed.

Five rounds for max reps of:
Push ups
Pull-ups
Body weight back squat

Keep tack of reps for all three exercises in all rounds. Max effort means max effort! There is no strategizing on this WOD. I should see you hanging by your fingers off the bar on your max effort pull-ups!

Father and Son. Mike looks on while Mason deadlifs with ease and perfect form during yesterday's max DL WOD. We had all PRs (personal records) yesterday on the DL! There was a lot of motivation and cheers for eachother yesterday during the AM and PM classes. That is what CrossFit OIB is all about- Push and Be Pushed! Great feats can be accomplished with motivation and screams of encouragement from our peers! Take Becky for example, deadlifting 175 lbs while the class cheers: