Happy Birthday USA & Happy 2 Year Anniversary to CrossFit Ocean Isle Beach!
6am & 7am classes only today.
USA! USA! USA!
WOD
Coach’s Special
Monday: July 4, 2011
Archive for July, 2011
CFOIB Annual Awards
Click here to nominate your favorite athletes & coaches for the CFOIB Annual Awards.
Awards will be presented on Saturday, July 9 at 7pm at the BIG BASH! Be there!
Sunday
Sunday: Rest Day. Stay safe this weekend!
Big Dawgs Camp Curriculum
CFOIB Kids Camp 2011
Big Dawgs Training Curriculum
July 18-22
9am – 12:30pm
Head Coach Jeff Beck & Karen Candia
Assistant Coach Richie Heycock & Rickey Beck
(Time line is tentative)
Monday
8:45 – Arrive & Check in
9:00 – 9:30 Speed & Agility Drills
9:30- 10:30Weightlifting: Front Squat & Presses
10:30 -10:45 Break
10:45- 11:15 Plyometrics: Box Jumps & Drills
11:15 – 11:50 Gymnastics: hollows & basic progressions
11:55- 12:10 Workout of the Day (WOD)
12:10- 12:30 Mobility: Hips & Nutrition Talk (protein)/ Coaching Points
Tuesday
Speed & Agility Drills
Weightlifting: Deadlift & Presses Review
Gymnastics: Pullups & Handstand
WOD
Mobilty: Shoulders + Nutrition Talk (carbohydrates/fruits/veggies)/ Coaching
Points
Wednesday
Speed & Agility Drills
Olympic lift: Introduction to Burg Warm-Up to the Clean
Gymnastics: Pullups review + Pushups
WOD
Mobilize (erectors & calves) + Nutrition Talk (sports drinks)
Thursday
Speed & Agility
Oly lift: Review Power Clean & Presses
Plyometrics: Box Drills, Dot Drills
WOD
Mobilize & Coaching Points
Friday
Review Speed & Agility Drills (timed)
Review Olympic Lifts, Squats & Presses
Competition WOD
Social
Click on the flyer to sign up for camp.
Team WOD 7.2.11
Mr & Mrs Sauls
“OH YEAH”
In teams of two complete:
A : Run 400 meters while teammate completes ground to over head for reps (95/135)
Switch and keep up with total reps.
B: 100 meter weighted lunge over head (25/45) while team mate completes knees to elbows for reps
Switch keep up with total reps.
C: 100 meter farmers walk with kettle bells (53/35) while team mate completes burpees
Switch keep up with total reps.
D: Run 200 meters while team mate completes ground to over heard for reps (95/135)
Switch keep up with total reps.
E: 50 meter weighted lunge over head (25/45) while team mate completes knees to elbows
Switch keep up with total reps.
F: 50 meter farmers walk with kettle bells while team mate completes burpees for reps
Switch keep up with total reps.
Coach’s Notes: Subtract your total reps from your time for score.