WOD

"CrossFit brings people face to face with what it takes to be great at every thing you set out to do"

- unkonwn- overheard at the CrossFit 101 Seminar

Coach Glassman during his open forum style  CrossFit 101seminar.  This was a great event to be a part of.   Coach shared his viewpoints and reasoning for operating the way he does, insight to the future of CrossFit and how to improve the community within your own box.  He took questions for over 5 hours and the feedback from both him and the attendees was great.  Please check the crossfit site to see when the next CrossFit 101 seminar.  It will be well worth your time.  Not to mention the great WOD at the end of the day.

"A question asked before the wod: Do you want us to focus on speed or form?.......the answer is BOTH!!!"

- Athlete at NLP

Here is another scene from the Trevor Challenge.  Jeb and Gabe go squat for squat under the hot sun.


We will be at CrossFit by Overload today for the 1st CrossFit 101 seminar given by Greg Glassman.

You’ve heard about how great CrossFit is, now meet the founder!

This is an unprecedented event!  CrossFit By Overload has the rare opportunity to have the founder of CrossFit here at our location to conduct a CrossFit 101 Seminar.

Who is this event for?

Coaches, Athletes, Fighters, Military, Police, Fire, Extreme Sports Athletes and anyone who wants to enhance their performance.

How much does it cost?

It’s FREE, just REGISTER BELOW!

What can I expect from this event?

A better understanding/introduction to CrossFit

How CrossFit can benefit performance in all aspects of your career and your life

Demo WOD (Workout Of The Day)

Q & A Session

Come meet coaches, MMA Fighters, Law Enforcement, Fire Fighters, Military and everyday people, who have made CrossFit their strength and conditioning program.  Find out what CrossFit has done for them!

21-15-9 reps for time of:
pullups
kettlebell swings, 24 kg (16 kg)
wall ball shots, 20 lbs (10 lbs)

"The greatest pleasure in life, is doing the things people say we cannot do. "

- Walter Bagehot

ALL our athletes in this WOD actually paid attention to our running drills.....look at all of them falling forward using gravity to their advantage!!  Maybe if we keep posting running shots we can get Brian Mackenzie to host an endurance cert at our box??:)  We'll keep trying!

5 rounds for time of:
10 pullups
12 push jerks, 95 lbs (65 lbs)

Olympic Lifting/ Strength WOD
To be Announced

"Whoever ceases to be a student has never been a student. "

- George Iles

On this past Memorial Day we participated in the O.C Fire Authority Trevor Memorial Challenge.  In this picture, Mariah and Angela hit the pullups hard ( no band).  It was a great day to be a CrossFitter.  Being apart of CrossFit has allowed us to give back something to all the soldiers, Police, Fire Fighters who have served this country proud and given the ultimate sacrifice.....their lives.  Anytime a wod comes up named after a individual who has lost his/ her life, let's all remember that we do no have as bad as it could be. 

Results:

CF WOD
big L                                                   6:02 rx
Machine                                            6:48 (blue/ 65#)
Ed                                                       8:29 (blue/ 65#)
Rox                                                     11:55 (blue/ 53#)
Jeff                                                      9:58 (green/ 65#)
Eddie                                                  9:01 (green/ 55#)
Mindy                                                  9:18 (black/ 45#)
big Mike                                             13:04 (black/ 45#)
Jon                                                      9:52 (green/45#)
Alana                                                  13:10 (green/ 35#)
Delia                                                  10:45 (green/ 25#)

Olympic LIfting/ Strength WOD
Zionna

                                             

On the 3:00 minute interval:
5 x 400 meter run

"Running is real and relatively simple…but it ain't easy. "

- Mark Will-Weber

Here is a nice shot of Angela and Zack on Saturday's WOD.  Who do you think has better running mechanics or do you even see anything wrong with their running?  Just because we run doesn't mean we know how to run.  Click here for a video on basic running faults and corrections with Brian Mackenzie.

Results:                                                                                                  Total Run Time:

CF WOD
Ed                                        1:24/ 1:33/ 1:42/ 1:44/ 1:40                           8:03

Meredith                              1:24/ 1:33/ 1:42/ 1:51/ 1:44                          8:14
Rox                                       2:04/ 2:02/ 2:20/ 2:19/ 2:15                         11:00
Mindy                                   2:01/ 2:05/ 2:17/ 3:19/ 2:33                          12:15
Delia                                   1:43/ 1:50/ 2:06/ 2:13/ 2:10                           10:02   (4 minute intervals)
Luz                                       1:45/ 1:52/ 2:03/ 2:10/ 2:00                           9:50    (4 minute intervals)
Lamarr                                1:18/ 1:19/ 1:18/ 1:19/1:21                            6:35  (4 minute intervals)
Eddie           row (5 rnds 400 m with 1:30 rest) 1:58/1:55/ 1:51/ 1:42/ 1:38              9:04

"Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it. "

- Lou Holtz

This week skill is the Push Jerk!!  Click here to watch Coach Mike Burgener have an athlete demo some push jerk drills.  It is a little insight of what you will be learning this week.  Enjoy.

Results:

CF WOD
Lamarr                                        9:44 rx
Pierre                                         13:40 (75#/ box ring dips)
Janece                                       18:88 (1/2 box ring dips)
Zack                                            9:19 (65#/ assisted dips)
Machine                                     8:38 (45#/ box ring dips)
Ed                                               10:41 (45#/ box ring dips)
Rox                                              11:04 (43#/ par dips)
Delia                                            9:20 (15#/ par dips)
Alana                                           11:14 (15#/ par dips)
Angela                                         9:04 (modified)

Olympic Lifting/ Strength WOD
Zionna
Lamarr

Misc. WOD
2k Row
Janece          9:04
Zionna          8:51

"If you deny yourself commitment, what can you do with your life?"

- Harvey Fierstein

DON'T FORGET TO STRETCH!!  Click here to read an article on how vital flexibility is to your overall athletic performance.

"Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win. "

- Sun-tzu

Hope everyone is enjoying their Memorial Day weekend but please do not forget the reason why we have a 3 day weekend.  It is not for the cookouts, beach and whatever else we do.  It is to honor the fallen soldiers and to support our active soldiers as they defend us and allow us to have our freedom.  In the spirit of this Memorial Day we are hosting the Trevor challenge on Monday May 25.   If you are interested in participating please contact us.

Results:

CF WOD
Janece                               15:20 rx
Zack                                    14:19 rx
Pat                                       16:20 rx
Ed                                        17:03 rx
Pierre                                  18:15 rx
Rox                                      18:09 rx
Eddie                                   22:38 rx with row
big mike                              22:36 (row/ 10#)
Angela                                11:01 (4 rounds/ 10#)

Olympic Lifting WOD
Pat
Janece

Misc. WOD
30 chest to bar pull ups for time:
Janece                               12:11 rx
Zionna                                 4:43 rx