CrossFit Ocean Isle Beach - January

Sunday 1.31.10

Sun, 31 Jan 2010 15:32:35 -0400

Rest, for time.

Saturday 1.30.10

Fri, 29 Jan 2010 22:41:52 -0400

Announcements:

CFOIB now accepts online credit cards payments. This feature can be accessed through our online scheduler (please click on the Sign up for a class tab to the right of this post----> ). You simply click on the Online Store tab within the scheduler and click on the membership series you would like to purchase and follow the prompts. If you are having difficulty with the online payment process please see me. February fees are due next week (Feb 1st- Feb 8th).

CFOIB will be offering our very first Nutrition Class next Wednesday, February 3rd @ 6:15pm. Cost is $10 per person (Free if you are already on a meal plan w/ Karen).Learn how to improve your quality of life by consuming quality foods in the correct quantities. We will cover the Zone diet and how it will benefit your WODs, your waistline, and your well-being. Don't miss this class! Sign up online- under the 6pm scheduled WOD for that day 2/3/10.

It's a little like wrestling a gorilla. You don't quit when you're tired you quit when the gorilla is tired. -- Robert Strauss

WOD

Tabada this!

In teams of 4

Row (for calories)

Rest 1 minute

Squats

Rest 1 minute

Jumping Pullups

Rest 1 minute

Situps

Rest 1 minute

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Jumping Pullups, and Sit-ups with a one minute rotation break between exercises.

**Coaches notes: If there are more than 4 teams of 4, stagger the start times by 5 minutes (or one complete tabada interval of 8).

Friday 1.29.10

Fri, 29 Jan 2010 01:36:00 -0400

Take a moment today to sort through the BS. You will be fine. Now, lace up your sneakers....

Barrett continues to amaze Fenway during burpees.

Warm-Up

Samson Stretch/PVC pass thrus/ 20 Air Squats/ Burg Warm-up to Snatch

WOD

5 rounds for time:
500m Row or 400m run
Max reps Push-Ups
Rest 3:00 minutes between rounds

Post row times & push-up reps to comments

**Coach K is out of town until Monday pm for a CrossFit engagement. All classes are covered.

Wednesday 1.27.10

Tue, 26 Jan 2010 23:44:00 -0400

Announcements:

Our good friends at CrossFit Wilmington are holding a fundraiser for the families of SGT Jody McPherson and John Velandra. This Saturday, January 30th from 10-3pm. For more information please visit www.crossfitwilmington.com If you are interested in going up as a CFOIB group please post to comments.

CFOIB will be offering our very first Nutrition Class next Wednesday, February 3rd @ 6:15pm. Cost is $10 per person (Free if you are already on a meal plan w/ Karen).Learn how to improve your quality of life by consuming quality foods in the correct quantities. We will cover the Zone diet and how it will benefit your WODs, your waistline, and your well-being. Don't miss this class! Sign up online- under the 6pm scheduled WOD for that day 2/3/10.

"Flat abs begin in the kitchen." (Find out what this means at our nutrition class next Wed...)

Practicing the Snatch.

The ladies- comparing biceps?

Dane moves large loads!

Justin does the "One-legged-stanky-leg"

We hope you recover quickly!

WOD

"The Beast"

As many rounds in 20 minutes of:
6 SDLHP
6 Burpees
6 Hang Power Snatch

Men use 65 lbs and women use 45 lbs for the SDLHP and power snatch. Post number of rounds complete to comments.

In preparation for this WOD please view the following videos:

Burpee Demo...[wmv] http://www.vimeo.com/4656175

Snatch...[wmv] [mov] [link]

Sumo Deadlift High Pull http://www.vimeo.com/6273029

Tuesday 1.26.10

Tue, 26 Jan 2010 00:10:00 -0400

"Functional strength is the successful application of force along productive lines." - Greg Glassman

Brad & Stephanie hammer through 120 pullups

WOD

(Warm Up- Samson Stretch/Baby Elephants/Pass thrus/10 pushups/Burgener Warm up to the Snatch)

Back Squat

3-3-3-3-3

Post load to comments...

Monday 1.25.10

Sun, 24 Jan 2010 23:48:47 -0400

The body is a vehicle, driven by the mind, fueled by the spirit.

The Carolina CrossFit Affiliates Symposium was a success!

A special thanks to the following affiliates that helped make the event happen:

CrossFit Carolina

CrossFit Charlotte

CrossFit Downtown Winston

CrossFit Henderson

HIT CrossFit

CrossFit Oak Ridge

CrossFit Spartenberg

CrossFit Wilmington

CrossFit Winston-Salem

and Muscle Driver USA

WOD

30 Muscle-ups for time

If you cannot do muscle ups: 120 pullups & 120 dips. Partition as needed.

Post time to comments...

Sunday 1.24.10

Sun, 24 Jan 2010 13:03:00 -0400

Today we rest.

Shannon learns the Burgener Warm-Up from Jennifer.

If you missed Friday's WOD please view that entry and watch the associated videos.

Disturbing Counsel by Jon Gilson (Again Faster)

If the road to hell is paved with good intentions, the United States Department of Agriculture is an asphalt factory.

The USDA is responsible for providing Americans with dietary recommendations. Unfortunately, they’re also responsible for creating national and international markets for American crops, a money-driven mission that makes a mockery of diet and health.

The United States’ primary agricultural products—wheat, corn, and milk—are all carbohydrate-rich. This is not a problem in and of itself, were the USDA to recommend their consumption in moderation. They do not. The USDA asks Americans to consume over of 70% of their calories from these sources.

The financial incentive for this request, embodied by the Food Pyramid, is easy to ascertain. More carbohydrate consumption, in the form of wheat, milk, and high fructose corn syrup, subsidizes American crops and keeps the USDA in business. It benefits the economy and the American farmer, a worthy endpoint.

Regrettably, it also prescribes hyperinsulinemia to 300 million trusting souls.

Hyperinsulinemia is a state of chronically elevated blood sugar, brought about by the incessant overconsumption of carbohydrates. It is linked to diabetes, heart disease, and obesity through a very simple and undeniable causal chain.

Insulin, a hormone secreted by the pancreas, removes sugar from the bloodstream, putting it into cellular storage for later energy production. When blood sugar is chronically elevated, insulin is unable to remove the bulk, and the pancreas ramps production back, recognizing the futility of rampant insulin release. Sugar remains in the blood stream, where it oxidizes with LDL cholesterol and creates arterial plaques.

Artery walls harden, and people die.

Clearly, money and health are at odds at the USDA, yet the conflict of interest goes unaddressed. As their mission statement illustrates, the organization is more interested in the economic benefits of high carbohydrate consumption than they are in health of the American people:

“USDA has created a strategic plan to implement its vision. The framework of this plan depends on these key activities: expanding markets for agricultural products and support(ing) international economic development, further developing alternative markets for agricultural products and activities, providing financing needed to help expand job opportunities and improve housing, utilities and infrastructure in rural America, enhancing food safety by taking steps to reduce the prevalence of foodborne hazards from farm to table, improving nutrition and health by providing food assistance and nutrition education and promotion, and managing and protecting America's public and private lands working cooperatively with other levels of government and the private sector.”

Nutrition warrants a brief mention, but actions speak louder than words. Visiting mypyramid.gov, I plugged in my statistics to get a dietary recommendation. As a 5’9”, 170-pound male with less than a half-hour of physical activity per day, the site recommended I eat 2600 calories per day, including a whopping 9 ounces of grains and 24 ounces of milk, while consuming only 6.5 ounces of meat.

Per the Zone Diet, my recommendations amounted to 27 blocks of carbohydrates, 9.5 blocks of protein, and 24 blocks of fat, a short path to hyperinsulinemia and more than enough to induce obesity.

Seemingly unaware that they’d just doomed me to poor health, the USDA left me this little gem:

“The weight you entered is above the healthy range for your height. This may increase your risk for health problems. Some people who are overweight should consider weight loss. Click here for more information about health risks and whether you should try to lose weight, or talk with your health care provider.”

The irony is palpable.

Given the USDA’s (colossally laughable) position as America’s foremost authority on nutrition, this ignorance is unforgivable, and worth fighting. The power to dictate diet needs to be removed from the hands of an organization with so much skin in the game, and transferred to individuals with the knowledge and freedom to act in the best interests of the American people.

This will not happen at the top level. Billions of dollars and an extraordinarily powerful farming lobby dictate that grassroots education and individual change are the only tenable way to affect a diet revolution in America.

American farmer or no, this will not stand. We will bring the USDA’s elemental flaw to light, one person at a time. The road to hell is still under construction, but we’re bringing the jackhammers, and the asphalt will crumble.

Saturday 1.23.10

Sat, 23 Jan 2010 01:14:00 -0400

Carolina CrossFit Affiliates Symposium

Today!

CFOIB welcomes fellow CrossFit Affiliates from across the Carolinas!

Our tentative agenda:

Begin at 9am- open topic discussion until 1:30pm. Coffee will be provided. We have a refridgerator to keep your snacks fresh if needed :)

Followed by lunch at the Boundary House Restaurant in Calabash, NC.

Announcements:

Please remember to sign up for classes. Thanks!

Today's 9am WOD will be held by the Beast (Jennifer) outside -while we set up inside for the Carolina CrossFit Affiliates Symposium that CFOIB is hosting. We ask that you please refrain from entering the "gym side" of the building while our event takes place.

Courage is resistance to fear, mastery of fear - not absence of fear.

Roger- practicing squat therapy.

WOD

"800m of Hell"

To be completed in (even numbered) teams:

100m of Walking Lunges

100m Sprint

100 Air Squats (reps split by the team)

100m Walking Lunges

100m Sprint

100 Air Squats (reps split by the team)

100m Walking Lunges

100m Sprint

100 Air Squats (reps split by the team)

100m Walking Lunges

100m Sprint

100 Air Squats (reps split by the team)

*Coaches notes- WOD is completed as a team and finished as a team- only the air squat reps are split among teammates. All teammates can squat at same time but you cannot move onto the next exercise until all teammates are ready. Leave no one behind! Walking lunges must be slow and controlled, 90 degree angle in front and back leg. Watch this video to view specifications & modifications on lunges Walking Lunges...[wmv][mov]. To scale: decrease the distance and reps by half.

Friday 1.22.10

Fri, 22 Jan 2010 00:02:00 -0400

Announcements:

Please remember to sign up for classes. We had 15 athletes at 6pm Thursday evening- but no one signed up in advance :(

Saturday 9am class will be held by the Beast (Jennifer) outside -while we set up inside for the Carolina CrossFit Affiliates Symposium that CFOIB is hosting. We ask that you please refrain from entering the "gym side" of the building while our event takes place.

The essence of the Olympic lifts is creating momentum and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead.

Coard Wilkes from CrossFit Chesapeake. Olympic Lifter, CrossFitter, Badass.

WOD

Getting Familiar with the Snatch, Part 1-

beginning with the Burgener Warm-Up.

Please read this article and watch the associated videos.

Then watch this video and this video.

We will be drilling on the Burgener Warm-Up in class and working on snatches. Don't miss out on the training!

Thursday 1.21.10

Thu, 21 Jan 2010 01:36:00 -0400

Announcements:

Young Athletes today at 5-5:45pm. There will be no open box time during the YA class.

Saturday 9am class will be held by the Beast (Jennifer) outside -while we set up inside for the Carolina CrossFit Affiliates Symposium that CFOIB is hosting. We ask that you please refrain from entering the "gym side" of the building while our event takes place.

"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit." - Gregg Glassman

Above: Patrice, Beast, Amy M (Buns), Joe (Coon-Dawg), Amy D, & Joel from the Oly Seminar on Monday.

WOD

“Annie”
50, 40, 30, 20, 10 rep rounds for time:
Sit-ups
Double Under

Wednesday 1.20.10

Tue, 19 Jan 2010 23:45:55 -0400

You know you are a CrossFitter when...You used to bite your nails and now you bite your calluses.

"Angie" was a b*tch!

WOD

"Griff"

For time:

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

Yes, run backwards.

Tuesday 1.19.10

Mon, 18 Jan 2010 22:39:00 -0400

Perfect sense and reality do not always occupy the same space, their neat relationship thrown askew by the inexorable march of athletic evolution. -John Gilson

Wilkes' Weightlifting Oly Seminar was a blast! Watch out for new PR's in the box!

WOD

"Angie”
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

No partitioning. You must complete all 100 reps before moving on to the next exercise.

Moday 1.18.10

Mon, 18 Jan 2010 01:14:52 -0400

We will be closed today for the Olympic Lifting Seminar with Coach Wilkes from CrossFt Chesapeake.

The seminar will go from 9am- 5pm. If you are attending please arrive 15 minutes early and remember to wear comfortable workout clothes, flat soled or weight lifting shoes, bring a pen and a notebook for note taking, snacks, and water. You will have a lunch break- you can pack your own or go out for a bite.

"CrossFit makes me swear in my head" -Tracy King (possibly the only CrossFitter who never swears out loud)

The Beast & Coach- post deadlift, box jump, wall ball, burpee WOD.

WOD (at home)

Run 5k

Post your time to comments section below...

Sunday 1.17.10

Sun, 17 Jan 2010 16:17:00 -0400

Today we rest.

CrossFit Women Are Bitches by CrossFit Montgomery County (MD)

Some time ago I came across a website called Heartless Bitches International, and was unable to resist browsing through it a little. What I found was fantastic, and I quickly came to the conclusion that the name of the website, while most likely offensive to several people, is nothing more than their (probably accurate) description of how society views women who have strength, confidence, independence and intelligence, and the resolve to be openly proud of that fact.

Having been a CrossFitter for the past couple of years I’ve found that the women I’ve met who embrace CrossFit as a lifestyle embody all of those wonderful traits and outshine the hoi polloi to an astronomical degree. I want to get to know them and to meet more of them. They don’t lie down and accept defeat, nor do they allow fashion magazines or television shows to mandate who they should be and how they should act. I believe this is a good thing, and I hope that it continues to spread like wildfire. CrossFit women are amazing, incredible human beings, and I feel that the “stop whining and get over yourself” attitude of that website is representative of what CrossFit women possess naturally.

The word “bitch” is very volatile – to some it’s the deepest, harshest name anyone could call a woman, and to others it’s completely benign. If, however, a woman who has strength, confidence, independence and intelligence falls under the general category of “bitch” (when used as a description of her character) simply because she has those traits, then I will do anything and everything in my power to help my 8-year old daughter become one. I can’t think of a greater gift I could ever possibly give her.

I’m just sayin’…

Post your thoughts to comments below

Tracy K visits us from Tn and rocks FGB!

Click Here for updated Fight Gone Bad scores.

Saturday 1.16.10

Sat, 16 Jan 2010 01:29:00 -0400

This Week's Announcements:

DON'T FORGET....

Please remember that you must sign up for classes online.

We will be closed all day Monday for the Olympic Lifting Seminar. It is not too late to register : Click here for the Oly Seminar with Coach Wilkes from CrossFit Chesapeake on MONDAY! If you are attending the seminar please remember to wear flat soled shoes (no running sneakers!)

Click Here to view our online schedule. Everyone should be able to sign up for classes now. We ask that you please start using this feature. If you are unable to sign up please contact Karen.

CFOIB now accepts online credit card payments! You can purchase your CrossFit WOD series/memberships online (from home!) using our online scheduler.

Knowing the taste and feel of intensity is no less than coming face to face with the real cost of elite fitness.

Larry is an excellent example of elite fitness. (We are still waiting on his testimonial to tell us all about it. Hint Hint)

WOD

FIght Gone Bad

We will be running everyone through the WOD every 25 minutes. Please arrive 10 minutes before your designated time slot to warm-up (everyone should have signed up for a time slot on the white board---with the exception of the Extreme Health Makeover Challenge Crew-- who will arrive at 9am) . Come in and push hard and you might win the chance to attend the Oly Seminar for FREE! We will need volunteers to act as counters.

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: (You will compete in the same division that you did on January 2nd)

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