On Saturday, September 17, 2011 from 9am- 12 pm join CrossFit OIB as we host Fight Gone Bad 6, an event to benefit the Special Operations Warrior Foundation, The Infant Swimming Resource and the CrossFit Foundation. For more information about each foundation, register for this event, and to start giving click here. No dollar amount is too small.  Do your part to show your support for those who are still fighting, those who have been injured and those who have given the ultimate sacrifice and cannot fight anymore.

Once registered, be sure to join the CrossFit Ocean Isle Beach team.

What is Fight Gone Bad?

The Fight Gone Bad workout consists of five exercises, performed for one minute each, with one-minute breaks given after all exercises have been completed. This grueling five-station rotation is then repeated three times per person.

It’s 17 minutes of suck, sweat, and pain. Nothing compared to what our soldiers endure.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

There will be 4 divisions for scaling:

The four divisions are:

1. RX Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/RX Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 33 lb PP and High Pull, 10lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 12in Box

by CrossFit Lisbeth

What if you’re not what society calls sexy? What if you’re chubby — what if you’re fat, or uncoordinated, or a fashion victim, or you’re not very athletic? What then? Should you even do CrossFit? It’s “Forging Elite Fitness” and you’re not an elite athlete. Heck, you barely feel like a functioning adult most days, let alone someone who could try functional fitness. (I think we’ve all felt like this some days.) Why should you CrossFit?

Because it’s made for you. Because the barbell is your friend, whether you know it yet or not. Because the barbell doesn’t discriminate — it makes life rougher for everyone, at least for a little while. But here’s the real irony: the barbell hates skinny.

Yup. You read that right. I’ll say it again: The barbell hates skinny. The barbell likes fit, the barbell likes strong, and the barbell even tolerates pudgy and fat. (Metcon hates those categories though.) The barbell doesn’t care what you look like or what size pants you wear — the barbell cares what you can do.

Kind of like most of your fellow CrossFitters. They don’t care what you look like or what you wear. They care about what you can do — or, more precisely, what you’re willing to do, where you’re willing to go, how hard you’re willing to try.

Does this mean you can CrossFit and remain fat or uncoordinated? I guess. If you don’t try very hard, or you don’t CrossFit very often. But if you try, and you commit, and you get your eating dialed in also — and you hit the strength and the metcons, then you’re going to get results. And the barbell will still hate skinny, but you won’t have to worry about that, because you won’t be just skinny, you’ll be strong. And the barbell LOVES strong.

Nancy S. Smith, MA has been teaching dance and movement for nearly 15 years. Originally from coastal North Carolina, Nancy currently resides in New York City where she instructs classes in modern dance, jazz, tap, choreography and creative movement. In 2005 she completed her Master’s in Dance Education from New York University’s Steinhardt School of Education, graduating magna cum laude. A lifelong student and yoga devotee, Nancy recently completed Wilmington Yoga Center’s 200-hour teacher training program, where she will soon be registered with the National Yoga Alliance.  Nancy believes the health of the mind comes from being able to love your body – which comes through the practice of yoga.  Nancy’s aim is to share her knowledge of movement in order to challenge, heal, nourish and inspire others.

Class Description – Hatha Yoga

Hatha: The Sanskrit word “Hatha” is a combination of “ha” meaning sun and “tha” meaning moon. Hatha Yoga brings the masculine active energy (represented by the sun) and the feminine, receptive energy (represented by the moon) into balance in the body. This class is designed for a variety of levels from beginners to more advanced students to work side by side practicing solid fundamentals and the classic yoga asanas (postures). Gain a deeper awareness of your body and develop higher levels of focus, strength, flexibility and endurance. You’ll continue to develop an understanding and appreciation of the integration of asana, pranayama breathing, and meditation. Modifications will be introduced for complex poses so that beginners can work comfortably at their own level. The aim of each class is to empower the practitioner in order to face life’s challenges with a more balanced disposition – emotionally, spiritually and physically.

This class is FREE for all CFOIB athletes & non-athletes. Donations for your instructor are appreciated.

Schedule

Mon 8/15 @ 5:30- 6:30pm

Tues 8/16 @ 10-11:15am

Thurs 8/18 @ 10-11:15am

Mon 8/22 @ 5:30- 6:30pm

Tues 8/23 @ 10-11:15am

Thurs 8/25 10-11:15am

Mon 8/29 @ 5:30- 6:30pm

Tues 8/30 @ 10-11:15 am

April's Affiliate WOD to celebrate CFV's grand opening.

This Saturday CrossFit OIB will host an affiliate WOD with CrossFit Vengence & CrossFit Myrtle Beach. We welcome all CFOIB athletes (no matter fitness level, skill, or experience) to join in on the fun.

Same time, same place as always: CFOIB, 9am.

Please remember to sign up via our online schedule. Kid’s Care will be available.

Sport Psycology for Elite Fitness: CrossFit Cheaters Anonymous

by Fletcher Fitness

CrossFit is one of the truest tests of personal integrity in action.

Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty.

• There are really only 2 types of Athletes when it comes to Integrity; those who have it and those who don’t. Yes, I believe that you fit in to 1 of 2 categories… But remember, you can always change…The first step is admitting you have a problem.
• There will be CrossFitters who cut corners, go through the motions, and are okay with not fully completing a task.  There will be those that might lie just a little and only some of the time. Big cheating, small cheating, big lies, little lies, cutting some corners or just one, missing a lot of reps or a few reps…IT IS ALL THE SAME.
• This topic has been discussed lots of times throughout the CrossFit Community and people often say ‘who really cares, because that person is just cheating themselves and their results’.  But maybe, just maybe, this article will help some individuals recognize what type of athlete they are, and the type of athlete they want to become.
• When I am watching athletes or coaching it is VERY easy to tell what type of person I would want to surround myself with, who I would trust, and which athlete I would want on my team. What type of athlete are you? Are you okay with it?

Type I Athletes: Fully commit to whatever the WOD is for them for that day, whether it is on-ramp, rx’d, rx’d+, foundations or a warm-up.

Type II “Athletes”: Complain about a movement or 2 in a WOD, try to modify the on-ramp or tone-up/tone-down their WOD & quickly identify movements that ‘suck’.

Type I Athletes: Complete an extra couple of double-unders, pull-ups or wall balls when they have lost count or think they may have missed a couple of full reps.

Type II “Athletes”: Think that when they mess up at 48 double unders, it is ‘good enough’& move to the next exercise before finishing the last 2 reps, or are okay with not getting their chin over the bar on the final hard rep.

Type I Athletes: Work up to the buzzer, even if it means they will only get 20 meters of the next 200 m run because there is only 10 seconds left.

Type II “Athletes”: Finish the round they are currently on and lay down with a little time remaining on the clock.

Type I Athletes: Never ever would consider lying, not even 1 single rep when the coach asks “how many did you get” before writing the score on the whiteboard.

Type II “Athletes”: Justify lying that they got an extra rep, an extra round or lifted a few more pounds because they think “they could have, or should have” or don’t want to look bad.

Type I Athletes: Ask their coach to closely judge them, give them pointers and makes necessary adjustments when given a ‘no rep’ call for not getting full depth on a squat.

Type II “Athletes”: Roll their eyes at a coach for correctly judging them, scoring them, or giving pointers on how to get full reps. They try to ignore the coach, hide from the view of a coach and continue to ‘sneak’ through bad reps.

• Okay, okay, you get the point. It is easy to cheat… we all get tired. Someone is beating you, the class is waiting for you to finish, you are sick of doing burpees, your elbows got close enough to full extension, or you forgot what number you were on.

• THE LIST GOES ON & ON PEOPLE. It is plain and simple it takes a great deal of INTEGRITY to be a Type I Athlete, the reward is also plain & simple…deeply fulfilling, gratifying, humbling & satisfying.  Not to mention the physical reward of becoming a faster, stronger, more dominating badass.

My Own Personal Promise of Integrity: I remember in 2005, when I did my first CrossFit WOD on my own with no one watching. I felt like I was going to die and I remember very distinctly how easy it would have been to cheat, stop or do a few less box jumps.  Right then and there, I had my first ‘ah ha’ moment about this sport. It was always going to be easy to cut the corners. I said a personal promise to myself right then & there, upon that realization.

“I will never cheat reps, cut corners or finish early…no matter how bad I may want to, I deserve better than that”. Commit today to your coach, your workout buddies, your box and yourself. Those of you who are already Type I Athletes… keep rocking on. -www.fletcherfitness.com