Strongman Clinic

Wednesday, Nov 16th

5:30 – 7pm

Atlas stones, tires, farmer’s carry, logs, kegs, and more. Strongman movements are a excellent way to “increase strength while still increasing work capacity across broad time and modal domains. In CrossFit, we want a stimulus that is constantly varied so we never stop progressing in our fitness. Strongman movements provide plenty of variation in a toy-filled playground where athletes can test and improve their brute strength and overall fitness level.” Join Coach K (CrossFit Strongman certified) and learn how to properly & safely move large loads that apply to our everyday real life, where few objects have handles and perfect balance. All movements & loads are scalable.  Free for CFOIB athletes, $20 for all others. Can’t stay for the whole clinic? No problem, come when you can and leave when you need to. Please sign up online.

Affiliate WOD

Saturday, Nov 19th

9:30 – 10:30 am

CrossFits OIB, Myrtle Beach, and Vengeance will be joining forces for an affiliate throw-down WOD outdoors at Market Commons, Myrtle Beach. More details will be announced before this day but we promise it will be fun and full of CrossFit goodness! Sign up online so we know how many to expect!

Thanksgiving Day WOD   

Thursday, Nov 24th

9 – 10am

Now there is time and Time is young. ~ May Sarton

Many times in my life I have thought about what it would be like turning 30. When my older sister turned 20 (I was 16), I did the math and gasped “You’re gonna be 30 in 10 years!” When I turned 20, horrified, I said the same thing to myself.

This month I celebrate that epic milestone  . . .  but it’s no big deal. Really. Never did I imagine I’d be so content turning 30 when so many people I know have a bulleted list repeating the phrase “By the time I turn 30 I want to (fill in the blank).”  We all know that person-the one who fears the big 3-0 because she still hasn’t nailed down Mr. Wonderful;  he doesn’t own his boat;  she didn’t get  a diamond on her finger; or they aren’t pushing a baby stroller.  Except for finding Mr. Wonderful, I haven’t done any of these things, yet I am fulfilled.

I don’t have a list of “I want by 30.” I’m not fretting over the things I don’t have as I enter my third decade of life; instead, I am content and excited to celebrate the things I have accomplished and the friends and family, who not only helped me along the way, but who I get to share it all with.  My list is lengthy, complicated, and rewarding.  At only 30 years old, I have travelled the word, I have defended our country, and I have created a thriving CrossFit community.

I am living the dream. CrossFit is my life, my work, my passion, and my family. I don’t have a need for diamonds or baby strollers. I’m not worried about anti-wrinkle creams and my metabolism slowing down. I eat clean and pick up heavy sh*t every day.  Listen, I’m not judging people who set goals in life; goals are great!  But why would I worry about white picket fences and trips to Disney when I get to turn the lights on in my very own box and open the doors to my family and friends every day?

And why should I fear the future when I only pee myself sometimes during double-unders. I think I’m doing pretty damn well for 30, and I have a pretty good feeling about 40.

A “Goat” is an exercise or movement you suck at, hate, or both. This can include anything from running, thrusters, double unders,  handstand pushups, or the couch stretch. This point is, we should work harder at the things we suck at instead of always trying to improve what we’re already good at. Spending some time during your warm-up or cool-down to improve some of your “goats” will make a HUGE difference in how fast you progress!

With all of the movements that exist in our CrossFit world, it’s possible to have a long list of goats, but it’s important to target only a few at a time, and not become overwhelmed. I am asking each athlete to focus on one or two goats per month to work on, dominate, and conquer. There will be time before or after each day’s WOD to work on your goat, and coaches will be available to assist you. There is a new whiteboard located behind the box’s entrance designated for “Knowing your Goat”. Each month scribble your name & the goat you are going to attack and annotate each time you work on your goat throughout the month. More accountability equals greater success. Good luck!

November 1st WAS your last chance to get into the best shape of your life this year. November 1st is the last On Ramp of 2011 at CrossFit OIB. No worries, you can still join CFOIB. Contact Karen@crossfitoib.com today!

You have waited all year to join. You’ve seen the results that CrossFit produces in your friends and family, on facebook, on our blog, and around town. You’ve seen our athletes drop 20 – 50lbs this year alone. And that’s not even the half of what they’ve accomplish in 12 months.

But still. . .You’ve put off your own health and well-being only to become more dissatisfied with yourself. More unfit and unhealthy. You’ve made excuses as to why “it’s just not the right time”. You have let a whole year go by. Don’t wait until 2012 to take the first step. 1 in 5 New Year’s Resolutions fail by February.  Isn’t that why you are still stuck where you are?

November 1st is the first day of the rest of your life. Join now. A year from now you will be glad that you did.

3 Easy Steps to Join CFOIB:

1.  Make an appointment to talk with a coach about our program and we will run you through a FREE mini-workout, answer any questions you have, and sign you up for the On Ramp Course. Please contact us to schedule your free session.

OR: Join us at our monthly Open House on Monday, October 24th from 4:30 – 7pm. Stop by to speak with a coach and we will we will run you through a FREE mini-workout, answer any questions you have, and sign you up for the On Ramp Course.

2. Sign up for the last On Ramp Course of the Year.

The On Ramp Course is an introduction to our gym and the style of training we use. We want our new athletes to be comfortable with our exercises, workouts, and our culture.  Through the On Ramp Course we promise to provide new athletes with a base of knowledge that will help them reach their lifetime fitness goals.

During this course you will along with other beginners will work with a certified coach who will safely expose you to our movement curriculum in a small group setting. Movement techniques will be drilled as well as a progressive introduction to the intensity levels that are inherent in our group classes. A certified coach will assess your fitness level and ensure that you are ready to safely transition into our on-going CrossFit group classes.

The On Ramp Course consists of 8 one-hour & fifteen minute sessions. All 8 On Ramp Course sessions must be completed before you may attend our regularly scheduled CrossFit group classes.

The November On Ramp meets every Tuesday & Thursday beginning November 1st. The last week of the course will meet on Monday, Nov 21st & Tues, Nov 22nd.

Classes meet at 9 – 10:15am OR 5:45 – 7pm. Cost $165.

3. Schedule private individual or group training at your convenience.   If the On Ramp Course does not fit into your schedule or you are unsure that CrossFit group classes are right for you, then you may also train privately with a coach.  Please feel free to call or email us and we’ll be happy to answer any questions you may have.

If you choose personal training over the On Ramp Course you may schedule 8 Fast Track training sessions with a CrossFit OIB Coach to get you fully prepared for our CrossFit group classes. Please contact us for pricing and scheduling.

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”  -Coach Glassman

This Saturday, October 22nd, CrossFit Vengeance of South Myrtle Beach has invited the atheltes of CFOIB to join them in a WOD. We will meet at Market Commons at 9am in Myrtle Beach. Exact meet location will be announced by Friday at 6:30pm. Please come out and join us for a fun CrossFit community WOD- these types of gatherings are always a great way to share the CrossFit love and meet like-minded firebreathers. It doesn’t have to be competitive or intimidating- athletes of other boxes are just as cool as our own. Get out of your comfort zone & join us for this month’s travel WOD.

CFOIB will be closed all day Saturday.