2011 CrossFit Games Marathon on ESPN2 on New Year’s Day.
Team WOD
“Ball Drop”
“Ball Drop”
“CrossFit is a full on life altering experience with the capacity to change the way you view the world.” Share your experience: Tell your friends about the January On Ramp!
Coach K & Pup Bailey get a workout in while on vacation. CFOIB Kid's Classes start back up next week. Email karen@crossfitoib.com to confirm your Buttercups or Pups spot!
Just in case you need some motivation to get you through your next WOD. If you ever thought you weren’t big enough, tall enough, small enough, light enough, strong enough, young enough . . . It’s time to let that crutch go.
WOD
” Tuna Samich ”
5 Rounds For Time:
10 Pull Ups
20 Switch Lunges
30 Med Ball Situps
A. Power Snatch – 2 reps x 6 sets, rest 2:00 between each set
B. Hang Squat Snatch – 2 reps x 6 sets, rest 2:00 between each set
C. “Moose Tracks”
15 – 10 – 5
Back Squat (135, 95)
Toes To Bar
“Young men are apt to think themselves wise enough, as drunken men are apt to think themselves sober enough.” - Lord Chesterfield
WOD
A. Power Snatch – 2 reps x 6 sets, rest 2:00 between each set
B. Hang Squat Snatch – 2 reps x 6 sets, rest 2:00 between each set
C. “Moose Tracks”
15 – 10 – 5
Back Squat (135, 95)
Toes To Bar
“Barber”
2 Rounds for Time:
15 Handstand Pushups
20 Pullups 25 Box Jumps (30/24)
30 Deadlifts (185/135)
35 Burpees
EWOD
Row: A. 2000 meters at 90% of best 2k TT (tt: time trial)
B. REST 5:00
C. 2 x 1000m at above 2k pace, rest 2:00 between sets
“Capacity never lacks opportunity. It cannot remain undiscovered because it is sought by too many anxious to use it.” - Bourke Cockran
Paige
WOD
“Barber”
2 Rounds for Time:
15 Handstand Pushups
20 Pullups 25 Box Jumps (30/24)
30 Deadlifts (185/135)
35 Burpees
EWOD
Row: A. 2000 meters at 90% of best 2k TT (tt: time trial)
B. REST 5:00
C. 2 x 1000m at above 2k pace, rest 2:00 between sets
Coach’s Notes: 30 minute time cap on “Barber”. Scale as needed. Post time completed to comments. For EWOD watch pace in 500m/split. Post pace for 2k and both 1k rows to comments.
The holidays are over and just when you thought the tough part was behind you . . . Turns out eating cookies and Christmas shopping was the easy part. Now it’s time to get back on track.
30 Day “Back on Track” Challenge
Dates: January 1 – January 31, 2011
Entry Fee: $30
This is not a weight loss competition. This challenge is a way to get back on track or begin a life of better health and a longevity. *This challenge also piggybacks on the CrossFit Nutrition Seminar with Coach Jeremy Mullins on January, 14, 2012. Details on that and to register here. Learn why we want you to eat the way we do and what YOUR body needs right now.
Before and After:
Pictures: Front, side and back view *pictures are always optional, but if you refuse you won’t be in the running to win the challenge. We never disclose your photos without permission first.
Measurements: Body weight, waist circumference, and body composition *ask Coach KJ or KC to take your measurements as early as 12/29
Performance: WOD to be announced on Monday 1/2/12
Daily Requirements:
1. Eat Real Food.
2. Be honest with yourself. Real food is real food.
3. Record you daily scores in your CFOIB point tracker. The sole purpose of this is to keep you accountable to yourself. Your points are not counted towards winning or losing the challenge. Download the Daily Point Tracker and save to your desktop for easy access: CFOIB- Daily Point Tracker Excel 2007
4. Daily post on Facebook and/or CFOIB blog about your food, temperament, or any other challenge related experience. You must tag CrossFit Ocean Isle Beach in your FB posts. Ask a coach if you aren’t sure how.
The Winner
At the end of the challenge the top three performers will be selected based on :
First place wins a free month of training at CFOIB and a massage with Mac Wood. More prizes to be announced based on participation.
Check out everything you need to know about how to eat clean over on our Nutrition page.
Sample Day
Paleo Breakfasts:
Paleo Snacks:
Paleo Lunch:
Paleo Dinner:
Sneaky non-paleo foods: Corn, Potatoes, Milk, Yogurt, Cheese and all Dairy,
Peanuts, Beans and all Legumes (soy).
A. 2 Rounds for Time:
25 Air Squats
15 Knees to Elbows
10 Clean & Jerks 185/120
B. Team WOD
In teams of 2:
AMRAP in 25 minutes:
250 m Row
200m Run
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