(910) 612-2203

Announcements week of 10/10

Weakness Wednesday’s Rowing Clinic

Tuesday- 9-10am & Wednesday 5- 6:30pm

Clinics must have 5 signups or will be cancled.

Tues/Thur 12:30pm WOD

Begins this week. Trial basis- if you want this class to stay on the schedule make sure you attend!

CFOIB Social

This Thursday at 6pm join your CrossFit family for a paleo-style meal at CrossFit OIB. CFOIB will provide the main course for only $3 a plate. We ask that you bring a small paleo-side to share. Don’t have time to prepare or bring a side? No worries- you’re still invited! Everyone’s invited. 

Oyster Festival 5k/10k 

This Sunday at 8:30am on OIB. This race is a CFOIB tradition- we hope you join us this year! All Best Shape of My Life participants will receive an extra 3 WOD points for running this race.

Massage with Mac Wood

Only $35 for up to 1 hour!  Check out his page here.

Comments Disabled| |


com·mu·ni·ty

Noun:

  1. a social group of any size whose members reside in a specific locality, share government, and often have a common cultural and historical heritage.
  2. a locality inhabited by such a group.
  3. a social, religious, occupational, or other group sharing common characteristics or interests and perceived or perceiving itself as distinct in some respect from the larger society within which it exists.
  4. Ecclesiastical.  A group of men or women leading a commonlife according to a rule.
  5. CrossFit Ocean Isle Beach.
I want to give a big THANKS to our wonderful CrossFit OIB community. Together we raised over $1200 in one evening all in support of Mammograms in Action!  All we asked you to do was show up and complete a workout no different than what we do on a normal day at CrossFit OIB and donate a small amount of $ all for a great cause.
It feels so great to know that we are giving back to those less fortunate. It feels even better to do so when surrounded by fellow athletes, doing what we do best- representing the CrossFit community honorably. Thank you CrossFit OIB athletes and friends!
There are still more donations coming in the form of sponsoring fellow athletes during Burpees for Boobs. We thank you for that! Also, you still have the opportunity to register under our affiliate’s name and receive a Barbells for Boobs t-shirt! October is Breast Cancer Awareness Month and we will continue the Burpees for Boobs challenge through the month.
Sincerely,
Coach K

Comments Disabled| |


October Weakness Wednesdays

Weakness Wednesdays from 5 – 6:30 PM every Wednesday in October

October 5th- Amazing “Grace”

  • Along with the Workout of the Day “Grace” there will also be a Strongman/Strongerwoman Competition (Truck push & tire flip) & a Burpees for Boobs Challenge! Don’t miss out on the fun- even if you don’t plan to participate in the workouts come out and cheer on your favorite CFOIB athlete!  Who will have the best, most creative, most extreme PINK outfit? The Bonecrusher? Coach K? Coach Jeff? Old Man Jim? You?!  Chair massages by Mac Wood available from 5:45- 7pm. $5 for 10 minutes. All proceeds will go to Mammograms in Action.  And don’t forget the after party at Sharkeys on OIB! 7pm till- – –

(Tuesday) October 11th-Rowing Clinic Part 2 9- 10am 

  • Did you miss Part 1 of the Rowing clinic and are getting frustrated by your WOD-counterparts blowin’ you outta the water on the rower? Did you attend Part 1 but are still unclear of how to master that erg? We all need to to focus on rowing technique, understand the monitor, and improve our WOD times by going back to the basics! We will refresh on the information covered in part 1 and will cover even more in part 2! FREE

October 12th-Rowing Clinic Part 2  

  • Did you miss Part 1 of the Rowing clinic and are getting frustrated by your WOD-counterparts blowin’ you outta the water on the rower? Did you attend Part 1 but are still unclear of how to master that erg? We all need to to focus on rowing technique, understand the monitor, and improve our WOD times by going back to the basics! We will refresh on the information covered in part 1 and will cover even more in part 2! FREE
October 19th- Double Under Clinic Part 2
  • Quite possibly the most frustrating movement to learn- why not spend 90 minutes with our coaches to work on your double unders? We all need practice! Got a case of the double-jump? We can help. Can’t get the wrists right? We can help. Able to string together 30 but then you feel the world has dropped out from under you? We can help. Dolphin kick? We can help. Donkey kick? . . .You get the idea.
October 26th- The Clean Part 2
  •  1st pull, 2nd pull, 3rd pull- we are all screwing up somewhere. Spend 90 minutes with your Olympic Lifting Certified Coaches and we’ll work on your weakest link. Improve your WOD times by going back to the basics.
Coming in November. . .The Strongman Series- tires, atlas stones, truck pushes, and more!

Comments Disabled| |


Barbells for Boobs

As you know this Wednesday, October 5th, CrossFit Ocean Isle Beach is hosting Amazing “Grace” to benefit Mammograms In Action or MIA. MIA is a 501(c)3 non-profit breast cancer organization with the mission to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer.

Prevention. Hmmm, CrossFit is sorta like prevention, isn’t it? At least I like to think of CrossFit  that way.  We train to prevent Type II Diabetes, heart disease, stroke, obesity, high blood pressure, Osteoporosis, and even depression. Whether you realize it or not- every time you pick up that barbell or run that 400 meters you are one rep closer to staying healthy. What we do is train for life. We train so that we can enjoy a good quality of life, for a long time to come.

CrossFit is your preventative medicine.

So why not use our exposure to also help prevent breast cancer by supporting MIA? We urge you to join us this Wednesday for a great workout with friends & family for a great cause. Remember you do not have to participate in the workout, just come & show your support. No donation is too small.

MIA works directly with local physicians and health care providers to identify candidates who are in need of assistance, having been turned away from screenings because of their age, their lack of ability to pay or because they have lost their health insurance with no other means of payment. MIA provides funding for diagnostics and biopsy as prescribed by a medical doctor through grants to locally based breast centers and breast health care providers.

Mammograms. A mammogram in an x-ray of the breast that is designed to detect breast cancer. A mammogram along with a clinical breast exam (an exam done by your dotor) is the most effective way to detect breast cancer early. Mammograms have both benefits and limitations. For example, some cancers can‚Äôt be detected by a mammogram, but may be detectable by breast exam.

A mammogram is a safe test used to look for any problems with a woman’s breast. The test uses a special, low-dose x-ray machine to take pictures of both breasts. The results are recorded on x-ray film or directly onto a computer for a radiologist to examine. Mammograms allow the doctor to have a closer look for breast lumps and changes in breast tissue. They can show small lumps or growths that a dotor or woman may not be able to feel when doing a clinical breast exam. A Mammography is the best screening tool that doctors have for finding breast cancer.

If a lump is found, your doctor may order other tests, such as ultrasound or a biopsy, a test where a small amount of tissue is taken from the lump and area around the lump. The tissue is sent to a lab to look for cancer or changes that may mean cancer is likely to develop. Breast lumps or growths can be benign (not cancer) or malignant (cancer).

Finding breast cancer early means that a woman has a better chance of surviving the disease. There are also more choices for treatment when breast cancer is found early.

There are three types of mammograms:

Screening Mammograms

Mammograms can be used to check for breast cancer in women who have no signs or symptoms of the disease. This type of mammogram is called a Screening Mammogram. Screening Mammograms usually involve two x-ray pictures, or images, of each breast. The x-ray images make it possible to detect tumors that cannot be felt. Screening mammograms can also find microcalcifications (tiny deposits of calcium) that sometimes indicate the presence of breast cancer.

Diagnostic Mammograms

These are done when a woman has symptoms of breast cancer or a breast lump. This mammogram takes longer than screening mammograms because more pictures of the breast are taken.

Digital Mammograms

Digital Mammograms take an electronic image of the breast and store it directly in a computer. Current research has not shown that digital images are better at finding cancer than x-ray film images. (Source: http://www.mammogramsinaction.org/)

 

Comments Disabled| |


FREE Intro Class!

Want to know more about our program?

CrossFit Ocean Isle Beach is different from the typical gym, let us show you how. We would be glad to take you through a free introductory session to show you how to get started, what we do, and have you experience a CrossFit style workout. CrossFit workouts and our gym is something that must be experienced to truly be understood.

What Time are FREE Classes?

Our free Intro Class is on Saturday at 8:45 am. To try us out just fill out the contact us form with the subject line FREE INTRO and we will make sure you get all the info you need (directions, what to expect, etc) to get in the best shape of your life. Don’t forget the Intro Classes are always free no matter how many you take!

Saturday’s don’t work? No problem! Contact us through this form or call us to schedule an appointment to talk with one of our knowledgeable coaches and we will answer your questions, give you a tour of  our gym, and run you through a FREE mini-workout. We are NOT salesmen and you will not be hassled to sign a contract. We are here to  answer your questions and if you wish, sign you up for the next On Ramp Course.

Comments Disabled| |


October Races

A note from your endurance coach:

RUNNING. . .I ABSOLUTELY LOVE IT!!! There is something wonderful about feeling the burn of the oxygen as it enters your lungs on a cool brisk morning as you push with everything you’ve got to get up that hill or finish that sprint. Equally as thrilling is that painful rush received as you pass yet another person on the way to finishing up a race, earning a medal to begin or add to your collection. Whether you have run races in the past or never run one at all, fall is a great race running season.

There are various races of various distances in the area coming up, and I want to encourage each athlete (especially those taking part in the endurance classes) to set a goal and register for at least one race. It doesn’t have to be a compettitive event for you. . .For some, crossing the finish line alive (even if you have to walk!) may be your goal, while others may have a timed goal. WHATEVER your goal may be, there is a huge sense of pride and accomplishment in running/walking a race! Word of caution: you just might fall in love with it!

Take the risk, register, set a goal, and begin training!  -Coach Paula

Upcoming Races for October

Note: Children are allowed and encouraged to participate in some of the following runs! 🙂

Oct 1: Sunset at Sunset 5K (register at Fitness Studio)

Sunset Beach, NC

Oct 8: Run for the Ta-Tas 5k

Wilmington, NC

http://its-go-time.com/run-for-the-ta-tas-october-8

Oct 9: Run the River 8K

Wilmington, NC

http://wilmingtonriverfest.com/events/run-the-river-8k/

Oct 15: Habitat Dash 5K and 1 mile fun run

Wilmington, NC

http://its-go-time.com/habitat-dash-august-27

Oct 16: Oyster Festival 5K and 10K

OIB, NC

http://www.ncoysterfestival.com/nc_oyster_festival_events_road_race.html

Oct 22-23: Myrtle Beach Mini Marathon with a 5K on Saturday 10/22/11 @ 7:30am and Half Marathon on Sunday 10/23/11 @ 7am

http://www.runmyrtlebeach.com/

Oct 30: Sarcoma Foundation Rae of Hope 5K

OIB, NC

http://www.curesarcoma.org/index.php/fundraiser/2nd_annual_rae_of_hope_rae_lynn_yates_m.d._memorial_race/

Comments Disabled| |