Announcements:

1. CFOIB will be closed for Labor Day, Monday Sept 6th. If it's a nice day we will meet at the OIB pier for a run on the beach at 9am! Sign-up online (under the 9:30am class) and wear your CFOIB apparel!

2. Check out our Events Page. And sign up for the 5 mile relay race on Sept 11th in support of Brunswick Family Assistance. There is a sign-up on the white-board. 

3. The next edition of the Paleo Challenge 2.0 begins Sept 13th. We will have a meeting to discuss the challenge next Wednesday 9/8 @ 6pm. Information on the Pre-Paleo Challenge WODs will be posted on the Paleo Challenge Page soon.

4. The September On-Ramp promotion begins next Tuesday Sept 7th. Registration for the evening class is CLOSED. There are 2 spots to fill in the AM class so if you are still trying to get your spouse, friend, neighbor, or co-worker to join make sure you tell them about this program and have them register NOW! To sign up for the 4 Week On-Ramp Course click here.

FIGHT GONE BAD IN 23 DAYS!

Please help us raise money by donating and through fundraising efforts among your friends and family. To get started, go to the official FGB5 website and register. It only takes a moment! Please be sure to join the CrossFit Ocean Isle Beach team; this will track your individual as well as our total affiliate donations.  Anyone raising $150 (or more) will receive the official event FGB5 t-shirt!

This is a great chance to help others while also enjoying the camaraderie of other CrossFit athletes. So please mark your calendars and help us represent CrossFit OIB on September 25th when we join CrossFit Wilmington and other local affiliates! 

CrossFit OIB: Blood is replaceable. Sweat is expected. Tears are optional.

Craig. 

WOD

In teams of two complete:

60 Ground to Overhead  (125m/85f)

Followed by:

Run the loop/ 75 KB swings (1.5/1) /65 Box Jumps (24")/55 Wall Ball (20,14)/ 45 pushups/ *35 pullups/ Run the loop

Coach's notes: One athlete works while the other rests.  Must complete all prescribed reps before moving to the next movement. Compare to 4.17.10

"I'd rather do the dusty 20" - Jason Walker 

Jason. 

WOD

Choose 1 of the following:

A. Row 1500 meters for time

B. Complete the Filthy Fifty on your own 

C. Take a recovery day

"The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights." - Muhammad Ali 

Amy coaches the 4:30 class through the Snatch Balance.

WOD

“Filthy Fifty”
 
50 Box Jump, 24 inch/20 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders
 
Coach’s notes:  Compare to Wednesday 6.23.10. Post time completed to comments.

I came here to chew bubblegum and kick ***, and I'm all out of bubblegum.

Calvin, Glenn, J-Dub, Jimmy, & Courtney.

WOD

A.  Hang Snatch/Snatch Balance - 1.2 x 6 sets, rest 90 seconds

B. "Flux Capacitor"

21, 15, 9

Thrusters

Knees to Elbows

Coach’s notes:  In Part A you are first doing a hang snatch for one rep.  When you come out of the bottom (from a full squat), stand up to full extension, lower the bar to your back and then with a shallow dip of the knees drive yourself down into a full squat.  Stand and repeat for a second rep (snatch balance x 2).  So that's one hang snatch and two snatch balance per set, hence the 1.2. This is one set.  Increase load if appropriate and complete 6 sets.  In Part B, men use 65 lbs and women 45 lbs for thrusters.  Attempt to complete this WOD unbroken and fast.  Post time completed to comments.

Watch this snatch balance video and this Hang Snatch video to prepare.

"Only the mediocre are always at their best." ~ Jean Giraudoux 

Anything but mediocre! The Fight Gone Bad Chaos. More photos on our facebook page . . .

WOD

"Consequences & Repercussions"

A. 2 rounds for times:
Run 400 m
15 KB Swings
15 Switch Lunges/leg
Rest 2:00

B. 2 rounds for times:
15 Switch Lunges/leg
15 KB swings
Run 400 m
Rest 2:00
Coach’s notes:  Watch this video on switch lunges. (You will not be using a barbell). Men use 2.0 pood and women use 1.5 pood for KB swings.  Post times for all sets to comments.

I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn? -Lisbeth Darsh, CrossFit Watertown

Cheating. Ouch, what a touchy subject. But it is one that needs to be addressed from time to time. Lauren from Shoreline CrossFit eloquently addresses the subject:

Numero uno, by cheating you compromise your integrity.  As Lisbeth, from CF Watertown, states above, how could one ever feel a victory in something they truly didn’t earn.  I have often found that the true glory is in the gaining of the prize, not in the getting of it.  When you finish a WOD, and fall on the floor in utter exhaustion, the euphoric feeling of completion is unmatchable.  This is the feeling that makes most CrossFitters addicted to the torture we put ourselves through daily.

Number two, it may sound teacheresque, but cheaters only cheat themselves.  The rep. counts in our WODS are set for a reason.  If you cheat them, you’re cheating your body.  Plainly stated: you will not get the results you desire.  And, what about if you decide to take your CrossFitting to another level and WOD competitively?   Let’s see if the two judges assigned to watch your form and count your reps toss you a few freebees.  

Lastly, we are all in this glorious struggle that we call CrossFit together.  If you cheat, it makes your fellow athletes feel like they are falling behind.  Just like the “nerd” that everyone copied homework from in 9th grade bio, it isn’t fair that he/she has to do all the work.  Don’t make other athletes in the gym feel like “slugs” because you are blowing through WODS illegally.

Most of us can remember a former CFOIB athlete who was notorious for cheating reps, range of motion, and fudging WOD times. Notorious! And we all knew it. It was such a common occurrence and most of us were keen on this athletes tactics that their time/scores were readily dismissed as an Automatic-DQ. Come’on don’t be this guy or girl! You don’t want to be known as “the cheater”. We all see you.  I have drilled and drilled the movement standards on a daily basis that you all are becoming mini-judges. Your eye is sharp and you are able to spot the difference between a bellow parallel and partial squat a mile away. You know what hip extension is and you are not afraid to use it! You know what is expected of you and your fellow athletes and you should know that we all see you. Don’t bring discredit upon your name on the whiteboard. 

Rickey's & Pam's after pictures. Check out their before on our Testimonials Page.

WOD 

A.  Power Clean -  2, 2, 2, 2, 2, 2
B.  Push Jerk -  1, 1, 1, 1, 1, 1

Coach’s notes:   Compare Power Cleans to 6.26.10. Post load for all sets to comments. 

"There are no PowerBall tickets when it comes to health, quality, happiness, or longevity.  The only last-second Hail Marys will be the ones whispered, on wine-fume breath, into your grey ears by the attending vicar.  There's no luck.  There's only work." -Catalyst Athletics

Read about the "Hows and Whys of Fight Gone Bad" by Catalyst Athletics here and then watch the corresponding video.

Rickey, Patrice, & Fenway.

WOD

"Fight Gone Bad"

We will be running everyone through the WOD every 25 minutes. Please arrive 20 minutes before your designated time slot to warm-up (everyone should have signed up for a time slot online) . We will need volunteers to act as counters for each athlete. Click here to compare your scores to last time.

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:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

There will be four divisions for this WOD, determine your division ahead of time, and bring your own journals to record your results. 

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

"Don't let the noise of other's opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary." - Steven Jobs

Sean receives some motivation from Fenway during his sit-ups!

 Teamwork = Dreamwork.

WOD

"Soggy Bottom"

Tabata Row

20 sec on:10 sec off x 8

Then: 100 air squats for time

Coach's notes: Post score for Tabata Row in meters and time completed for air squats. 

"I admire addicts. In a world where everybody is waiting for some bline, random disaster, or some sudden disease, the addict has the comfort of <CrossFit> knowing what will most likely wait for him down the road. He's taken some control over his ultimate fate, and his addiction keeps the cause of death from being a total surprise." -Chuck Palahniuk

At CFOIB we say go ahead; be an addict, and train for life. 

Our girl Evs is back!

Let's take a quick moment and address recovery, and I'm not talking about recovery from an addiction, or am I? Please believe me that proper recovery from your CrossFit WODs is an integral part of your training program. Now, I am not simply referring to "muscle soreness" because as CrossFitters we all carry that "burden" on a daily basis. What I am referring to is listening to your body and using common sense. Some days you walk into the box and feel like an animal- ready to crush the WOD with a vengeance. Other days you have a hard time walking into the box because your legs aren't quite working right and you can't even unbuckle your seatbelt because every time you rotate your trunk your abdominals feel like they are tearing apart. You haven't washed your hair in days because you can't extend your arms over your head and even the thought of being intimate with your partner makes your hips hurt (damn SDLHPs). Sometimes you just need to take a rest day. Be smart; if you are feeling lethargic, uncommonly sore, and have trained 5 days in a row, there is no reason for you to attempt a METCON. Just write a note in your journal that "today is a rest day" and when I ask you in 6 or so weeks why you don't have a time or weight recorded for a WOD you can politely refer me to your rest day post. We know you are addicted to CrossFit, but sometimes you just hafta put the crack-pipe down. 

Here is some great information on CrossFit & Recovery:

Read this article on recovery by Greg Glassman, founder of CrossFit. Pay particular attention to his reference to proper nutrition for athletes is advantagis to our recovery. It is especially interesting that Glassman points out "Overtraining is not sleep deprivation, soreness, or systemic or musculo-skeletal fatigue due to excessive training volume. Overtraining is a neuroendocrine beat down associated with excessively intensive work – more rest won’t necessarily help, reduced intensity will."

Also, check out this article published in the CrossFit Journal on Recovery.

And check out this post for some recovery techniques.

Lastly, get your nutrition in check. Are you weighing & measuring your food? Are you consuming post-workout protein:carb meals?  

WOD

Part 1. HSPU's - 5-8 reps x 4 sets, rest 90 seconds

Part 2.  Pull Ups - 5-8 reps x 4 sets, rest 90 seconds 

Part 4.  SDLHP - 8-12 reps x 4 sets. rest 60 seconds 

Part 3.  Standing DB Shoulder Press - 8-12 reps x 4 sets, rest 60 seconds 

Coach’s notes:  Post reps and/or loads for all sets to comments. Remember that if you are still feeling the effects from "Team Angie" or otherwise take a recovery day. Pushing through one tough WOD after the other without time to recover doesn't make you hardcore; it makes you injured. Come'on, you don't have to be a superhero everyday. Batman would be no good on crutches.