CrossFit Ocean Isle Beach - November

Wednesday 12.02.09

Wed, 02 Dec 2009 00:05:00 -0400

Announcements:

The 1st Annual

CrossFit Christmas Challenge

5k Run and 1Mile Dog Jog

To benefit Paws-Ability

Dec 12, 2009

On Sunset Beach, NC

Register HERE!

The 1st Annual

CFOIB Holiday Party

Dec 12, 2009

7:30pm- ??

Kevin's House

Address T.B.A.

BYOB

CFOIB is hosting an OLYMPIC LIFTING SEMINAR with Coach Wilkes from CrossFit Chesapeake.

Monday, January 18th
9am-5pm
Cost: $157

Why attend Oly Seminar?

We clean, we jerk, and we snatch. CrossFit OIB has gotten you this far- now let Coach Wilkes and his team take you farther, make you stronger, and more proficient. "If you want to improve your lifts come to our seminars. In our seminars we teach the Snatch and the Clean and Jerk from a technical stand point. The best way to learn the lifts is by doing them. So bring your workout gear." -CrossFit Chesapeake.

Register NOW!

Obsessed is just a word the lazy use to describe dedicated.

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Watch this: Dumbell Snatch tri-panel...[wmv]

Please remember to vote for your #1 favorite T-shirt slogan no later than Wednesday morning on the comments section below Tuesday's WOD.

Karen J.- who has been accused of being "obsessed" with CrossFit. We just think she is "dedicated" and looking awesome!!

Monday 11. 30.09

Sun, 29 Nov 2009 19:47:00 -0400

"Be impressed with intensity, not volume." -Greg Glassman

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

The Thanksgiving Day Crew

We hope you all had a nice holiday weekend- now let's get back to the gym and get serious!

This week we will be training on the Sumo Deadlift High Pull. I witnessed a lot of messy SDLHPs during Saturday's WOD. In preparation please view the following videos:

Sumo Dead Lift High Pull...[wmv][mov]

SDHP-Ring Dip WOD, Freddy C. vs OPT...[wmv][mov]

Saturday 11.28.09

Fri, 27 Nov 2009 22:26:00 -0400

It doesn't have to be fun, to be fun...

In teams of two- complete each couplet for 3 rounds each:

30 Situps/ 30 Kettlebell Swings (1.5 Pood)

25 Pushups/ 25 Sumo Deadlift High Pulls (75m/45f)

15 Push Press/ 15 Knees to the bar (95m/65f)

10 Dips/ 10 Deadlifts (225m/185f)

While you were standing in line at Wal-Mart...this crew was busting their butts on 400 meters of Lunges...Pictured below coming through the finish line in order...Justin, Ray, Kerri, Karen J, Amy M, Edwina & Michele. Also pictured is Fenway giving me a goodluck kiss before class.

Friday 11.27.09

Thu, 26 Nov 2009 22:15:00 -0400

This is gonna suck....Follow me!

For time:

400 meter Walking lunge

Becky- post "Elizabeth"

Thursday 11.26.09

Wed, 25 Nov 2009 21:09:00 -0400

Announcements:

The 1st Annual

CrossFit Christmas Challenge

5k Run and 1Mile Dog Jog

To benefit Paws-Ability

Dec 12, 2009

On Sunset Beach, NC

Register HERE!

CFOIB is hosting an OLYMPIC LIFTING SEMINAR with Coach Wilkes from CrossFit Chesapeake.

Monday, January 18th
9am-5pm
Cost: $157

Why attend Oly Seminar?

Register NOW!

Holiday Hours:

Thursday & Friday 9am classes only. Please sign up for class on the white board.

You know you're a CrossFitter when...

AMRAP in 20 minutes:
25 Burpees
Body weight back squat, 15 reps

...You see someone doing bicep curls you automatically think they are joking.

You drive with a hook grip.
You use the word "prescribed" in daily conversation.
You have more scars on your shins than a twelve year old boy.
You compare calluses with your buddies.
Refresh is your favorite button after 8:30pm.
Your steering wheel is covered in chalk.
You consider it a good workout when you did (or didn't) bleed.
In order to drive home you have to spend twice as much time recovering from the workout than it took you to finish it.
You have demonstrated a burpee in a bar.
You measure progress by timing how long it takes you before you puke.
Your friends give you a high-five after you puke.
You have spend hours watching videos of other people working out.
You know better than to say, "That looks easy".
Tape and chalk are at a premium.
Your kid flunks pre-school due to insessant tardiness because you don't want to miss a WOD.
You move all the equipment you need to do the workout next to the pull up bar so you can shave seconds off your time.
You measured off 100M, 200M, 400M and 800M from your garage with a rolling ruler and your kids sidewalk chalk. Spray paint is next if your neighbor keeps washing off your chalk marks.
You overhead squat your children.
You practice deadlifting your dog.

Got any good ones? Post yours to comments.....

Wednesday 11.25.09

Tue, 24 Nov 2009 21:52:00 -0400

I never compete against the competition. The only one I compete against is myself, because one day I will beat the competition and then who will I compete against?

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Amy M set a PR of 185 on the DL yesterday- and Fenway watched in awe.

Other PRs from yesterday's WOD:

Jenna- 175,Greg- 245, Michele- 265, Kim F- 145, Kim S- 190, Heather- 145, Patrice- 120, Julie- 205, Edwina- 155, Joe- 305

Tuesday 11.24.09

Tue, 24 Nov 2009 00:52:28 -0400

Announcements:

The 1st Annual

CrossFit Christmas Challenge

5k Run and 1Mile Dog Jog

To benefit Paws-Ability

Dec 12, 2009

On Sunset Beach, NC

Register HERE!

CFOIB is hosting an OLYMPIC LIFTING SEMINAR with Coach Wilkes from CrossFit Chesapeake.

Monday, January 18th
9am-5pm
Cost: $157

Why attend Oly Seminar?

Register NOW!

Holiday Hours:

Thursday & Friday 9am classes only. Please sign up for class on the white board.

"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers." -M. Rippetoe

WOD: Deadlift 1 rep x7

Endurance: Row 20:10 x 8 (tabada)

And if you feel like doing some motivational burpees when you are done, feel free to be late to class. Confused? See yesterday's post below.

Kevin does Fran for the first time. And all he caught was the "Fran Cough".

Monday 11.23.09

Mon, 23 Nov 2009 00:27:00 -0400

I have been harping on all of you this past week about getting to class on-time. If you don't know what I am referring to then you probably were ignoring me, or were late to class and missed the announcement. It is important that everyone arrive to class on-time or better yet, a few minutes before, in order to fully warm-up and be ready for the WOD and your coach's instructions no later than 10 minutes after the hour. So, in order to ensure that we all get the full benefit of class and coaching, consider it the 2nd rule of CFOIB (the 1st being the "Girlie Club") that you will owe ten motivational burpees for every minute that you are late to class. Late means any minute past the hour set by our clock. I will give you until Tuesday to set your clocks according to ours. Please be respectful to your CFOIB team and coaches and get to class on-time.

CFOIB: Improving the quality of your life one burpee at a time.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

For some motivation watch this: [wmv].

Fenway needs someone to run with her during the 1st Annual CrossFit Christmas 1Mile Dog Jog. Any takers?

This week in CFOIB accomplishments:

Ralph graduated from black band to green band pull-ups just last week and completed all 100 pull-ups on the green during "Angie". Justin shaved nearly 1:30 minutes off his previous "Fran" time while Becky improved by 20 seconds in her quest to master the 65# thruster. Kevin completed his first attempt at "Fran" in an impressive 4:21 and has earned a spot on the record board as #2 male follwing Joel's 3:08! And of course, Jennifer Cortes is back and ready to break some records. Watch out for her ladies, she's a BEAST and is determined not to let anyone catch up with her. She's got her eye on a few of you already!!

Sunday 11.22.09

Sat, 21 Nov 2009 23:52:00 -0400

Please read and post your response below:

Sunday Soapbox:

I've been approached quite a few times with the same question: "So, is CrossFit sorta like an aerobics class?" (Feel free to substitute “aerobics” with any one of the following: P90X, Body Pump, Group Power, Zumba, weight training at globo gym, bicep curls, step class, or “globo gym personal training”). I won’t call anybody out in particular… wink, wink.

It’s difficult to keep my composure, not to choke on the words, not to laugh out loud, when asked this question at the grocery store, in restaurants, in my car, the one with the huge decal of CrossFit OIB, clearly displaying a man doing a handstand. Occasionally my sarcasm slips past my “I know better than that” tongue, and I say, “Oh! Do they do handstand pushups in aerobics now?”

Some of you may not know this about me, but I used to teach those classes that I so strongly recommend against- if it’s fitness you’re after, of course. Am I a hypocrite? No, I’m just a bit more educated now. Am I a condescending jerk? No, I care a lot about the heath of our nation, our neighbors, our kids, and I have found a program that is effective at achieving tremendous levels of fitness. But how do I answer those questions sincerely, wholeheartedly, completely??

Usually I can muster up half-truths: “No, it is the complete opposite of aerobics” and think, because it works; or I say, “The only way CrossFit and aerobics are even remotely similar is that they are both done in groups,” and think, but our groups consist of athletes. And yes, of course, I can get into what CrossFit really is. I can explain that we move large loads, long distances, quickly, or that CrossFit is a fitness that is, by design, broad, general, and inclusive and that we specialize by not specializing. But most people lose interest when I start using big words like "large loads" and "specialize" just want a short and to-the-point answer that they can understand and I want them to stay interested.

So on I go in search of the best way to answer the masses in the simplest, and straight-to- the-point phrase as possible, without coming off like a complete **** (add any expletive here) .

What do you think? What straight to the point answer would you give to someone if asked this very question? I know most of you have already been in this situation where you really want to say “Uh, hello? We do things that you could never even dream possible! We run fast, we jump high, we push hard, we pull harder, and we come back for more. Fitter, faster, and stronger; every single time!” But we know that if we say these things to non-CrossFitters they will think we are ***holes. Or even worse, that we have big egos. Remember, at CrossFit OIB we don’t have egos, or membership contracts, or excuses, or weak lungs, or hold onto excessive body fat, or love handles, or poor posture, or weak abdominals, or de-conditioned bodies and we don’t want to come off that way, even though we really do know that we have the answer to elite fitness.

So, tell me in your nicest way possible how CrossFit is NOT like aerobics, or P90x, or glogo gym training, etc. And then let’s pass this post on to our friends who are still unsure of who we are and what we do at CrossFit Ocean Isle Beach!

Post your response to comments:

Just one more question:

Do they do L-Sits in aerobics class?

...Or Push Jerks?

...Or Handstand push-ups?

Or work hard like this?

...Or this?

...Do they work as a team?

...Have an ass like this?

...Or abs like these?

...Can they do pull-ups like this?

...Or overhead squats?

...Or kettlebell swings?

The list goes on and on, but I think we get the point ;)

(If you were not featured in any of the above pictures please do not feel left out--my laptop is broken <grrr> and I was only able to upload pictures taken over this past week).

Saturday 11.21.09

Fri, 20 Nov 2009 21:02:00 -0400

Fran is my homegirl.

"Fran"

21-15-9 rep rounds of:

Thrusters 95male/65female

Pullups

CFOIB welcomes back the "Beast"!

(Jennifer- looking confused as to why she decided to come back from hiatus the same day we do Fran)

Friday 11.20.09

Fri, 20 Nov 2009 00:00:00 -0400

Shut up and WOD.

Coach's Choice

(yes, it's a trick)

Meet Gregg, our newest member of the "Girlie Club"

Thursday 11.19.09

Wed, 18 Nov 2009 23:01:00 -0400

"Boo-hoo, my hands hurt"

Is it me or have we been hanging off the pull-up bars a lot this past week? It’s time to have that talk about taking care of your tools (a.k.a. your hands).

"Callus formation is a byproduct of strength training & weight lifting, just like building muscle & losing fat are. The pressure of the bar against the bones of your hands promotes callus formation.

Gripping the bar remains painful as long as you don’t have calluses. That’s one reason you should never wear gloves. However big calluses tear apart more easily, so you should minimize callus formation. Here’s how.

Grip Bars Correctly. The bar will slide down in your hand during Barbell Rows, Deadlifts & Pull-ups if you put it in the palm of your hands. Your skin will fold, increasing callus formation.

Put the bar close to your fingers. Not in the palm of your hand. This only applies to pulling exercises! On pushing exercises like Bench Press, Overhead Press or Dips, the bar must be close to your wrists.

Chalk. Chalk fills your skin folds, making the surface of your hand palm smooth. Less skin is pressed down, thus less callus formation. Chalk also provides a better a grip by preventing sweating.

Shave Calluses. Don’t bite or rip off calluses with your nails, you’ll rip off too much and they’ll bleed. Shave calluses every 10 days. Avoid too much shaving: it weakens the surrounding skin, causing ripped callus. Tools you can use:

Pumice stones
Nail files
Foot files

-Courtesy of StrongLifts.com

Hand Care:

· Every 10 days you should use a callus shaver or a pumice stone to grind down the rough skin.

· OR
You could use a Dremel®. A Dremel® is a little hand held sander that works great. (They make ‘em for Fenway’s nails, too.)

· Keep hands moisturized throughout the day. Yes, even the guys!

When rips occur:

Wash your hands with mild soap and water.

· Trim off the flappers. Manicure scissors work well for this. Do not pull off any live skin.

· Soak your hands in salt water for 10 minutes. This will help the calluses heal faster and stronger, leaving you with a pseudo-callus to work with. If you skip the salt water step, you're skin will grow back softly over the area you just ripped, and will rip again. Have you ever noticed how it seems to be the same places that rip most often? Do NOT skip this step.

· After soaking, apply an antibiotic ointment for the next two days or NEW SKIN liquid bandages.

· Before working out, apply the liquid bandage, and take it a easy on your hands for the next few days. This does not mean no pull ups.

· It will take 2 weeks for your hand to heal. Count another 2 weeks for your skin to toughen up. During those 2 weeks you can rip off the calluses again. So make sure you grip the bar correctly and use chalk.

And here is a helpful video on how to tape your hands correctly. It would help if you all would purchase your own roll of tape to use at the box.CLICK HERE!

On the day of victory, no one is tired.

"Angie"

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

(no partioning)

The CrossFit Level 2 Cert...who's that stud in the front row???

CrossFit OIB wants you to attend a CrossFit Level 1 Certification. And we want you to join our ranks as a Coach! Help out and coach a few classes a week and your membership is FREE!

The Level 1 Certification is an Introductory course on CrossFit's methods, concepts, and movements. On completing a Level 1 CrossFit certification, attendees will have the resources and a sufficient foundation from where they can continue independent and successful development as a CrossFit trainer or athlete. -CrossFit.com

Upcoming closeby certifications:

March 13th - 14th
CrossFit Level I Certification
CrossFit Charlotte
Charlotte, NC

March 20th - 21st
CrossFit Level I Certification
CrossFit BGI
West Palm Beach, FL

Hurry up and register...these certs sell out fast.

Wednesday 11.18.09

Wed, 18 Nov 2009 00:19:00 -0400

"Many of life's failures are people who did not realize how close they were to success when they gave up." -- Thomas Edison

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

CrossFit maintains that proficiency is required in each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. Heather is proving this theory to be true. She has come a long way since those early days out behind Gold's Gym. You are making excellent progress Heather!

CFOIB will be hosting an OLYMPIC LIFTING SEMINAR with Coach Wilkes from CrossFit Chesapeake.

Monday, January 18th
9am-5pm
Cost: $157

Why attend an Oly seminar?

We clean, we jerk, and we snatch. CrossFit OIB has gotten you this far- now let Coach Wilkes and his team take you farther, make you stronger, and more proficient. "If you want to improve your lifts come to our seminars. In our seminars we teach the Snatch and the Clean and Jerk from a technical stand point. The best way to learn the lifts is by doing them. So bring your workout gear." -CrossFit Chesapeake

SEE T-SHIRT SLOGAN CONTEST BELOW!

Slogan Contest

Tue, 17 Nov 2009 15:51:00 -0400

It’s time for new CFOIB apparel! We will be ordering new t-shirts for the box as well as cool hoodies for the winter season. We have someone working on the design, but we need your help with the “slogan”. Ray and I have compiled a list of some of the slogans that we have come up with or have heard over the years. We encourage everyone to participate in the process so please post your favorite slogan (whether it is one from the list or one of your own) and we will narrow it down to a vote in the next week or so. Remember, this is a slogan that should represent CrossFit OIB and one that you would proudly wear on your back! We may also provide the option of having one slogan for the men’s shirts and one for the women’s. The sweatshirts will be unisex. So please post which slogan should be for the men or the women’s:

Here is our list:

1. Our Box Rocks

2. Fitter, Faster, Stronger

3. Push Harder

4. If You Dare

5. I got 99 problems, but my squat ain’t one

6. I do “Nasty Girls” (men’s)

7. It’s Organic (women’s)

8.The beatings will continue until morale improves

9. It is not enough that we do our best, sometimes we must do what is prescribed.

10. We will expose your weaknesses.

11. I’ve got the CrossFit Fever and it hurts soooo good.

12. High Speed, Low Drag.

13. You can’t do what We do

14. I can do more pullups than your husband (women’s)

15. Take your shirt off; you’ll run faster!

We will also keep you updated on the t-shirt and sweatshirt that we decide on and will post a picture of both. We will be taking pre-orders so keep that in mind in the next few weeks.

Tuesday 11.17.09

Tue, 17 Nov 2009 12:19:26 -0400

"Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - I Corinthians 9:26-27

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Kerri overcame her fear of the 20" box jump!