OCEANSIDE CROSSFIT
Community Driven Fitness
First Commercial CrossFit Gym in the North County
Established May 2007
4,100 square foot facility
CrossFit Info
Killing The Fat Man Series
Paleo & The Zone
Friends of Oceanside CrossFit
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Friday 05/24/13
Here are your 2013 Reebok CrossFit Games qualifiers
EUROPE
Men
Lacee Kovacs
Mikko Salo
Frederik Aegidius
Mikko Aronpää
Women
Samantha Briggs
Caroline Fryklund
Katrin Tanja Davidsdottir
Teams
Team CrossFit Nordic
Thor (CrossFit Stodin)
CrossFit Reykjavik
NORTH EAST
Men
Austin Malleolo
Daniel Tyminski
Eric Magee
Women
Danielle Horan
Amanda Goodman
Kaleena Ladeairous
Teams
Team Dynamix (CrossFit Dynamix)
CFNE Team A (CrossFit New England)
CrossFit King of Island Park
SOUTH EAST
Men
ZA Anderson
Travis Mayer
Daniel Petro
Women
Talayna Fortunato
Anna Tunnicliffe
Emily Friedman
Team
CrossFit Atlanta Formulx
CrossFit Adrenaline
CrossFit RX
SOUTHERN CALIFORNIA
Men
Josh Bridges
Kenneth Leverich
Wes Piatt
Women
Lindsey Valenzuela
Becca Voigt
Valerie Voboril
Kristan Clever
Team
Invictus (CrossFit Invictus)
Team CDR Redlands (CrossFit CDR Redlands)
Brick Nation (Brick CrossFit)
Any surprises or is this what you expected?
WOD
Hang Clean
5x5
*Heaviest Possible
followed by
7 Rounds
10 Hang Power Clean (110/75 lbs)
20 Ring Dips
Modifications:
L4 - As RX
L3 - 95/65 lbs, skinny band assisted ring dips
L2 - 75/55 lbs, purple/pink band assisted ring dips
L1 - Hang Clean skill work, 65/45 lbs, green band assissted ring dips
L1m - Hang Power Clean Skill Work
followed by
5 Rounds
5 Rounds
5 Hang Power Cleans (manageable weight)
5 Parallette Dips
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Thursday 05/23/13
Closed Memorial Day
Just a heads up that we are closed on Monday May 27th. I know the question will be circulating at any minute! Enjoy a day day at the beach or barbeque with friends and family. You deserve a break today!
You guys might have to explain this one to your spouses.
WOD
High Bar Back Squat
3x10
*Heaviest Possiblie
followed by
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Modifications:
L4 - As RX
L3 - "Broken Angie". Complete 100 of each but in any fashion (ie; 4 rounds of 25 each, 10 rounds of 10 each, etc.)
L2 - 75 each, broken
L1 - 50 each, broken
L1m - 25 each, broken
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*FUNDAMENTALS TONIGHT AT 7 PM
Tuesday 05/21/13
I think I might be cheering this guy on at the Games.
He finished in first place at the SoCal Regionals and has a very impressive story. You can read it below.
The Threat That is Josh Bridges:
By Jaime Bougie
The 2013 Reebok CrossFit Games Open has been the stage for the return of 2011’s second Fittest Man on Earth, Josh Bridges.
Since news broke eight months ago that Bridges would be returning to the competitive CrossFit scene for the 2013 season, speculation has circulated on whether his time off and recent injury would prevent him from challenging the two-time champ, Rich Froning.
Although Bridges has only competed at the CrossFit Games once, fans remember him well.
Bridges isn’t afraid to admit his goal this season is “to win everything,” which includes the possibility of dethroning Froning.
Due to military deployment, Bridges was forced to miss the 2012 Open, but that didn’t stop him from testing the workouts and comparing himself to other big name athletes. Bridges performed the Open Workouts while overseas, often after spending a couple of nights in the field and with minimal equipment, such as a two-inch diameter pull-up bar. This made movements like the toes-to-bars in Workout 12.3 challenging. While his scores were not judged and unofficial, he would have beat Froning in many of the workouts.
With a new year and a new Open, Bridges is currently sitting in first place in the SoCal Region, and eighth worldwide. He has turned out successful performances with a first-place finish for 13.1 (192 reps) and sixth place for 13.2 (358 reps) in the region. With three Open Workouts to go, Bridges is looking forward to conquering anything thrown his way.
“There isn’t any workout that I’m really worried about or don’t want to see,” he says. “I am just looking forward to them.”
Bridges suffered a catastrophic knee injury while overseas last April, resulting in complete tears of his ACL, PCL, MCL and meniscus. Following reconstructive surgery, Bridges was forced to take time off from most CrossFit movements.
Instead of feeling discouraged about his limitations, Bridges focused on ways to keep up his training without jeopardizing the healing of his knee. What started out as one-legged rowing (with his immobilized leg on a skateboard) and arms-only AirDyne sprints, slowly gave way to power cleans and squats, and eventually running and jumping.
When 13.2 was announced, Bridges expressed immediate concern that the box jumps would pose the real test of the workout for him, as it’s a movement he had been unable to train for nine months.
"I think 13.2 was a great test,” he says. “The weight was light, but the box jumps were the real test. I don't really think about my knee much anymore, but I also haven't done a lot of box jumps, so I knew my calves would feel it. It didn't bother me at all and I'm super happy with how I felt during the workout.”
Bridges was also very pleased with his 13.1 performance, knocking out 192 reps, all while having a good time. His 13.1 score placed him first in the SoCal Region and sixth overall in the world after the first week of the Open. Bridges scored two more reps in 13.1 than he did in 2012 (90 reps), which would have placed him fifth in the SoCal Region and 19th worldwide for 12.2.
“I loved 13.1,” he says. “It was too much fun for one workout! I thought it was a great test of conditioning, strength, skill and mental toughness. Couldn't ask for more, and I scored two more reps than I did on 12.2. Thanks, CrossFit.”
Reflecting on his 2013 goals, Bridges is looking at the bigger picture.
“Right now, I’m just trying to get stronger while keeping up with my conditioning and skills. The Open is in focus because I want to win it, but Regionals are the real goal.”
WOD
Push Press
3x6
*Heaviest Possible
3 Rounds
30 Double Unders
10 Overhead Squats (135/95 lbs)
400 meter Run
Modifications:
L4 - As RX
L3 - 110/75 lbs
L2 - 95/65 lbs
L1 - Manageable weight
L1m - 3 Rounds
30 Singles
10 PVC Overhead Squats or Air Squats
Run 200 meters
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Post load and time to comments
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Monday 05/20/13
Great showing at the So Cal Regionals
So Cal Results
Teams:
-Invictus
-CDR Redlands
-Brick CrossFit
Individual Women:
-Lindsay Valenzuela
-Rebecca Voight
-Valerie Voboril
-Kristan Clever (invited to compete)
Individual Men:
Josh Bridges
Kenneth Leverich
Wes Piatt
WOD
1 ¼ Front Squats
5x5
*Heaviest Possible
followed by
3 Rounds
5 min AMRAP each of
Rest 1 minute between rounds
12 Kettlebell Swings (55/35 lbs)
12 Dumbbell Push Press (40/25 lbs)
12 Squats
Modifications:
L4 - As RX
L3 - 35/20 lbs
L2 - 44/26 lb kbs, 30/15 lbs
L1 - manageable weight
L1m - manageable weight, sub barbell push press manageable weight
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Post load and rounds & reps to comments
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FUNDAMENTALS CLASS AT 7 P.M.
Sunday 05/19/13
Sunday Funnies
WOD
Go to regionals!
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Saturday 05/18/13
For all you CrossFit junkies who keeps up with the who's who in the CF world, who do you want to see move on to the CrossFit Games from SoCal Regionals this weekend? Who do you expect to see?
WOD
"Cindy"
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Modifications:
L4 - Cindy RX, 30+ rounds
L3 - Cindy as RX, 20+ rounds
L2 - Cindy as RX, 13+ rounds
L1 - Cindy with assisted pull ups
L1m - 15 min AMRAP
5 Assisted Pull Ups
7 Push Ups
9 Squats
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Post rounds + reps to comments
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Friday 05/17/13
HAPPY BIRTHDAY ANNA (AKA EVIL LITTLE PIXIE)
ENJOY YOUR DAY!!
WOD
Hang Power Snatch
3x5
*Heaviest possible
followed by
Run 400 meters
21 Toes To Bar
21 Handstand Push Ups
Run 400 meters
15 Toes To Bar
15 Handstand Push Ups
Run 400 meters
9 Toes To Bar
9 Handstand Push Ups
Modifications:
L4 - As RX
L3 - 1 abmat hspu
L2 - 2 abmat hspu
L1 - knees to ?, box hspu
L1m - Hang Power Snatch Skill
Run 200 meters
15 k2? or sit ups
15 Push Ups
Run 200m
12 k2? or sit ups
12 Push Ups
Run 200m
9 k2? or sit ups
9 Push Ups
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Post load and time to comments
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Thursday 05/16/13
Looks like we have a Lululemon model in the house!
WOD
Deadlift
3x3
*Heaviest possible
followed by
Deadlift
1x20
*75% of 1 RM
followed by
3 Rounds
10 Front Squats (185/135 lbs)
21 Ring Rows
Modifications
L4 - As RX
L3 - 155/110 lbs
L2 - 110/75
L1 - Manageable weight
L1m - Shoulder Press Skill
3 Rounds
7 Front Squat (manageable weight or PVC)
7 Ring Rows
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Post load and time to comments
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Wednesday 05/15/13
Coach G will be hosting/coaching a crossfit workout at Lululemon in Carlsbad on Sunday 05/19/13 at 10:00 a.m. If you would like to attend please let one of us know either by email or simply making a comment on this post. Coach G expects at least a couple of you. Not everyone is going to Regionals this weekend!!
Lululemon
1923 Calle Barcelona, #136
Carlsbad 92009
Meet Kate. This photo was taken 152 days post-bone-marrow-transplant for AML and spokesperson for CrossFit for Hope . We are SO proud of her at CrossFit Rockford, Illinois." ~Barb Foster
WOD
Shoulder Press
10-7-4
*75-80% of 1 RM
**2 minute rest between sets
followed by
12 min AMRAP
10 Pull Ups
10 Box Jumps (24/20”)
10 Zero Count Burpees
Modifications:
L4 - Chest to Bar pull ups
L3 - As RX
L2 - 20/16"
L1 - Assisted pull ups, 16/12" bj
L1m - 12 min AMRAP
7 Assisted Pull Ups
7 Box Jumps (manageable height)
7 Zero Count Burpees
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Post load and rounds & reps to comments
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Contact Us
- Phone: (760) 631-2127 or (760) 579-1280 info@oceansidecrossfit.com
