After every CrossFit WOD it is essential that you consume added fuel to help you recover. Always choose a protein & a carbohydrate. Consult with the CFOIB fridge for quantities.
Archive for September, 2011
WOD: 10.1.11
8am Sunset at Sunset 5k run
9am WOD 5k at Sunset Beach. Be sure to sign up on the schedule.
Saturday: October 1, 2011
“If we all did the things we are capable of doing, we would literally astound ourselves.” -Thomas Alva Edison
Rebecca.
WOD
8am Sunset at Sunset 5k run. Meet at the Sunset Beach Gazebo by 7:45am. Late registration is at 7:30am. $20
9am WOD meet at the Sunset Beach Gazebo no later than 8:45am for a 5k run. Be sure to sign up on the schedule.
Paleo Fact #14
You should always consume fuel 15 – 75 minutes pre-workout as a signal to prepare your body for activity. Choose foods that are easily digestible and palatable. *Experiment with different foods, timing, and quantities to see what works best for you. Depending on the time of day your pre-workout nutrition may be your breakfast, lunch, or dinner meal. Or it may be one of your allotted/required snacks.
Friday: September 30, 2011
“There’s no substitute for guts.” – Bear Bryant
Kerri instructs the SDLHP during On Ramp. Please make sure to introduce yourself to & welcome all new athletes to CFOIB.
WOD
Front Squats work up to a heavy 3RM
“Snake Bite”
AMRAP in 10
5 Power Cleans (bodyweight)
10 Ring Dips
Coach’s Notes: Post load for front squat & rounds completed to comments. Sunset at Sunset 5k tomorrow at 8am. If you are not registered for the race you may do so tomorrow morning OR come for the 9am WOD/5k at Sunset Beach. For the WOD meet at the Gazebo no later than 8:45am.
WOD: 9.30.11
Front Squats 3RM
“Snake Bite”
AMRAP in 10
5 Power Cleans (bodyweight)
10 Ring Dips
Coach’s Notes: Post load for front squat & rounds completed to comments.
FREE Intro Class!
Want to know more about our program?
CrossFit Ocean Isle Beach is different from the typical gym, let us show you how. We would be glad to take you through a free introductory session to show you how to get started, what we do, and have you experience a CrossFit style workout. CrossFit workouts and our gym is something that must be experienced to truly be understood.
What Time are FREE Classes?
Our free Intro Class is on Saturday at 8:45 am. To try us out just fill out the contact us form with the subject line FREE INTRO and we will make sure you get all the info you need (directions, what to expect, etc) to get in the best shape of your life. Don’t forget the Intro Classes are always free no matter how many you take!
Saturday’s don’t work? No problem! Contact us through this form or call us to schedule an appointment to talk with one of our knowledgeable coaches and we will answer your questions, give you a tour of our gym, and run you through a FREE mini-workout. We are NOT salesmen and you will not be hassled to sign a contract. We are here to answer your questions and if you wish, sign you up for the next On Ramp Course.
WOD: 9.29.11
“Crash”
2 rounds for time:
30 Knees to Elbows
60 Switch Lunges
30 Back Squats 155/95
60 Box Jumps
30 GHD Raise
60 Push Press 95/65
EWOD
Run 10 x 200 at max effort, resting 90 seconds between each interval.
Finish with 400m tempo run
Paleo Fact #13
Fruit must be limited if fat loss is your goal. Fruit should never take the place of vegetables during meals. A serving size is the size of a closed fist- a small apple or a handful of berries. Start with 1-2 servings a day in total (between all meals & snacks).
Thursday: September 29, 2011
“Obstacles are those frightful things you see when you take your eyes off your goal.” - Henry Ford
<3 Two hearts become one at CrossFit Ocean Isle Beach <3
“Stone Ladder” with Rob Orlando - video [wmv] [mov] Coming soon to CFOIB- the stones 
WOD
“Crash”
2 rounds for time:
30 Knees to Elbows
60 Switch Lunges
30 Back Squats 155/95
60 Box Jumps
30 GHD Raise
60 Push Press 95/65
Coach’s notes: Post time to complete to comments. All bars from the ground. Scale as needed: reps & weights. Don’t be a hero.
Endurance WOD
Run 10 x 200 at max effort, resting 90 seconds between each interval.
Finish with 400m tempo run
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