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Costa Mesa, CA 92626



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Why is Crossfit So Effective… NEUROENDOCRINE RESPONSE!!!

By Kelly K. | Published: May 18, 2012

DAILY WOD 5/18/2012

A.

5 Handstand pushups
7 bar dips
5 rounds (not for time)

B.

5 pullups
10 Box jumps
15 air squats
4 times
Rest 3 minutes
2 rounds

*Post Time to the White Board

Hand Stand Push-Ups

“Exercise regimens that induce a high neuroendocrine response produce champions! …” -Coach Glassman
“Neuroendocrine adaptation” is a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift. Current research, much of it done by Dr. WilliamKraemer, Penn State University, has shown which exercise protocols maximize neuroendocrine responses. Earlier we faulted isolation movements as being ineffectual. Now we can tell you that one of the critical elements missing from these movements is that they invoke essentially no neuroendocrine response.
Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-like growth factor, and human growth hormone (HGH= Keeps you Young). Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a highneuroendocrine response produce champions! Increased muscle mass and bone density are just two of many adaptative responses to exercises capable of producing a significant neuroendocrineresponse.

It is impossible to overstate the importance of the neuroendocrineresponse to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response.” -Coach Glassman, “Foundations” April 2002

Blah! Blah! Blah! What does this mean? The CrossFit program produces amazing and rapid results. Don’t believe me I’ll see you in the Box tomorrow. This is a great opportunity for many of you who want to know more about CrossFit. The greatest way to learn more is to experience it first hand. I couldn’t be happier that you are ready to experience the benefits of CrossFit. This is an amazing opportunity to begin creating your Foundation for becoming a part of the Fastest Growing Fitness Movement Ever at South Coast CrossFit. CrossFit will change your life in more ways than you can imagine. Are you ready to Get Fit at South Coast CrossFit?

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The New Shirts are in, and they look awesome! Woman’s are V-Neck $25 and Men’s are $22.

Get your South Coast CrossFit Gear before they sell-out!

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ALL ARE INVITED TO JOIN THE SUMMER SLIMDOWN! If you have questions ask Mike, Sham or I.

Are you Ready? If you are participating, sign-up. The sign-up sheet with the Dunk times is in the Box.

(Sorry the date was changed I know you are anxious to start, but it has been slightly delayed.)

The Summer Slimdown will Launch June 11th 4-7PM! The 45-Day Paleo Challenge will begin and end with a guided talk with Q&A from our very own Nutritional Expert, a Benchmark WOD, Before and After Pictures, and (2) Hydrostatic Testing Dunks.  A Male and Female winner will be named King and Queen of South Coast CrossFit. Each will be interviewed, featured on the website, and receive 1/2 off their next Month Membership for their achievement. I have a sign-up sheet in the Box please sign-up for your dunking time as well. The Entry fee is $100 which covers a guide to get you successfully through 45 Days of Paleo /Clean eating, and you will be assigned to one of our SCCF coaches who will be on call by email or at the box should you have any questions and need some support along the way, and (2) Hydrostatic Testing Dunks. We will test onsite in the Fitness Wave Mobile Unit at SCCF.

45-Day Paleo Challenge = Amazing Results

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Did you purchase an Amazon Local Coupon? Congratulations: Warning This Will Change Your Life

We are excited you have taken this step. To begin your South Coast CrossFit Amazon Local Membership please click on Amazon Introduction on the Home Page and sign into an Introductory Class. You must attend an Introduction before beginning your Membership. Tuesday 6:15PM, Wednesday 6:15, Thursday 8:00AM, and Saturday 8:00AM.

*Please refrain from attending if you are not ready to begin immediately. These introductions will be offered every week from now till September 17th when the coupon expires.
_______________________________________________________________________________________________________
Don’t Delay-Are you looking for a gym near South Coast Plaza, Tustin Ranch, Irvine, Santa Ana, or Newport Beach. We are a gym located in Costa Mesa off of Red Hill Blvd. To find out more about HOW TO BE EFFECTUAL in your workouts- South Coast CrossFit is the place. South Coast CrossFit is a great place to experience CrossFit we focus on the fundamentals of CrossFit. Every class is a great chance to continue to develop and work on your skills. If you have heard about CrossFit, and you want to try out a CrossFit work-out Saturday at 11:00AM is the perfect time. It is going to be a great time. We would like to invite you to check out our facility and sweat a little bit. Get Fit!!!!


Posted in Nutrition, South Coast CrossFit | Tagged , , , , , , , , , , , , , , , , , , | Comments closed

Drink the Kool aid

By Kelly K. | Published: May 17, 2012

DAILY WOD 5/17/2012

30 burpees
40 Wall Ball
50 situps
40 pushups
30 jumping pullups
X 2 rounds
Bear crawl from end of platforms to white tape and back with every transition of exercise.

*Please post times to the white board.

The New Shirts are in, and they look awesome! Woman’s are V-Neck $25 and Men’s are $22.

Get your South Coast CrossFit Gear before they sell-out!

_____________________________________________________________________________________________

 

ALL ARE INVITED TO JOIN THE SUMMER SLIMDOWN! If you have questions ask Mike, Sham or I.

Are you Ready? If you are participating, sign-up. The sign-up sheet with the Dunk times is in the Box.

The Summer Slimdown will Launch May 31st 4-7PM! The 45-Day Paleo Challenge will begin and end with a guided talk with Q&A from our very own Nutritional Expert, a Benchmark WOD, Before and After Pictures, and (2) Hydrostatic Testing Dunks.  A Male and Female winner will be named King and Queen of South Coast CrossFit. Each will be interviewed, featured on the website, and receive 1/2 off their next Month Membership for their achievement. I have a sign-up sheet in the Box please sign-up for your dunking time as well. The Entry fee is $100 which covers a guide to get you successfully through 45 Days of Paleo /Clean eating, and you will be assigned to one of our SCCF coaches who will be on call by email or at the box should you have any questions and need some support along the way, and (2) Hydrostatic Testing Dunks. We will test onsite in the Fitness Wave Mobile Unit at SCCF.

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“You know you are a Koolaid Drinking CrossFitter if…”

You might even be able to use something you did in the past to complete the sentence. I’ll start it out:

  • You know you are Koolaid Drinking CrossFitter if you can’t go to sleep at night if the workout hasn’t been posted.
  • You know you are Koolaid Drinking CrossFitter if you think the CrossFit Games Champion would “kill it” in the NFL.
  • You know you are a Koolaid Drinking CrossFitter if you answer your four-year-old’s “Why?” questions with ”To increase your work capacity across broad time and modal domains.”
  • You know you are a Koolaid Drinking CrossFitter if you ask the sushi waitress if the chef uses “grass fed fish.”
  • You know you are Koolaid Drinking CrossFitter if you wear Vibram Five Fingers. (HAHA! I love those things!!!!)
  • You know you are a Koolaid Drinking CrossFitter if youstart every meeting at work with “3,2,1…GO!”
  • You know you are Koolaid Drinking CrossFitter if you have taken a handstand push-up picture while on vacation….or in the store….or at work….or at your child’s parent/teacher meeting……etc.

Handstands Popping Up Everywhere!

  • You know you are a double-fisting Koolaid Drinking CrossFitter if you have taken a picture while in an overhead squat position with anything other than a barbell. -Thanks CrossFit One World

Drink the Koolaid!!!!!

Before CrossFit: This is me a month after I ran my 1st Half Marathon not looking to fit.

That's me to the Left. I just joined CrossFit. Heaviest I have ever been in my Life going to 24-Hour Fitness 4 Times/Week.

 

After CrossFit: I drank the Kool aid! I believe in this program I have lost 17Lbs and have kept the weight off for almost 2 years now.

* We have some of you trying out CrossFit, if you have any questions or concerns feel free to ask. I couldn’t be happier you have decided to consider CrossFit. It will change your life that’s the good news. The Bad news is traditional exercise will feel like a complete waste of time from now on or is that the greatest news. Spending 90 minutes going as fast as I could on the elliptical kept me at a plateau. Really Try CrossFit: Come in as often as you can within weeks you will begin to feel more energetic and toned.

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Did you purchase an Amazon Local Coupon? Congratulations: Warning This Will Change Your Life

We are excited you have taken this step. To begin your South Coast CrossFit Amazon Local Membership please click on Amazon Introduction on the Home Page and sign into an Introductory Class. You must attend an Introduction before beginning your Membership. Tuesday 6:15PM, Wednesday 6:15, Thursday 8:00AM, and Saturday 8:00AM.

*Please refrain from attending if you are not ready to begin immediately. These introductions will be offered every week from now till September 17th when the coupon expires.
_______________________________________________________________________________________________________
Don’t Delay-Are you looking for a gym near Santa Ana, Tustin Ranch, Irvine, South Coast Plaza, or Newport Beach. We are a gym located in Costa Mesa off of Red Hill Blvd. To find out more about HOW TO BE EFFECTUAL in your workouts- South Coast CrossFit is the place. South Coast CrossFit is a great place to experience CrossFit we focus on the fundamentals of CrossFit. Every class is a great chance to continue to develop and work on your skills. If you have heard about CrossFit, and you want to try out a CrossFit work-out Saturday at 11:00AM is the perfect time. It is going to be a great time. We would like to invite you to check out our facility and sweat a little bit. Get Fit!!!!
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CrossFit is a fitness program developed for the real world.

By Kelly K. | Published: May 16, 2012

DAILY WOD 5/16/2012

A. Press 5-5-5

B.

6 Power cleans 95#,65#
6 Front squats 95#,65#
12 box jumps 24″,20″
12 KBS
X 5 rounds

C. 200m sprints X 5!

*Please post times to the white board

Are you Ready? If you are participating, sign-up. The sign-up sheet with the Dunk times is in the Box.

The Summer Slimdown will Launch May 31st 4-7PM! The 45-Day Paleo Challenge will begin and end with a guided talk with Q&A from our very own Nutritional Expert, a Benchmark WOD, Before and After Pictures, and (2) Hydrostatic Testing Dunks.  A Male and Female winner will be named King and Queen of South Coast CrossFit. Each will be interviewed, featured on the website, and receive 1/2 off their next Month Membership for their achievement. I have a sign-up sheet in the Box please sign-up for your dunking time as well. The Entry fee is $100 which covers a guide to get you successfully through 45 Days of Paleo /Clean eating, and you will be assigned to one of our SCCF coaches who will be on call by email or at the box should you have any questions and need some support along the way, and (2) Hydrostatic Testing Dunks. We will test onsite in the Fitness Wave Mobile Unit at SCCF.

MOTIVATED! 6 Months- 100Lbs Lost 3-4 Work-outs/Week and Diet

_______________________________________________________________________________________________________    CrossFit is a fitness program developed for the real world. It is comprised of scalable, functional movements that are constantly varied and done at high intensity.

What does that mean? Lets break it down. Functional movements are movements that we see in every day life. Getting up out of a chair is a squat. Picking up a bag of topsoil or a child is a form of dead lift. Putting groceries away on an overhead shelf is a shoulder press. When we practice these movements, we develop strength and muscle recruitment patterns that we use on a regular basis. Constantly varied: Each day there is a prescribed Workout of the Day. The workout might contain Olympic or power lifting movements, gymnastic movements such as pull-ups, ring dips, or handstands, and traditional aerobic activities such as running, rowing or jump rope. Some workouts are done for time, some for a score, and some for max weight lifted. Life doesn’t come at us as 3 sets of 10. Why should we exercise that way?

Sounds intimidating. I am not sure I can commit to something like that…We are busy people living in busy times. One of the biggest benefits of CrossFit is its efficiency. Workouts rarely last more than 30 minutes. This means you can be in, warmed-up, worked-out, and out the door in an hour or less. This may sound impossible but the key is in the intensity of the exercise we do.  Thanks Agoge

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Did you purchase an Amazon Local Coupon? Congratulations: Warning This Will Change Your Life

We are excited you have taken this step. To begin your South Coast CrossFit Amazon Local Membership please click on Amazon Introduction on the Home Page and sign into an Introductory Class. You must attend an Introduction before beginning your Membership. Tuesday 6:15PM, Wednesday 6:15, Thursday 8:00AM, and Saturday 8:00AM.

*Please refrain from attending if you are not ready to begin immediately. These introductions will be offered every week from now till September 17th when the coupon expires.
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THE TIME IS NOW….

Check out the Deal on Amazon Local

Less than 24 Hours Don’t Miss Your Chance

What are your reasons for being here? Don't Quit. The beauty of the program is that it can start wherever you are, and take you as far as you want to go… as far as you are willing to push yourself.

 

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Keep the Momentum

By Kelly K. | Published: May 15, 2012

DAILY WOD 5/15/12

9 deadlift 135#,95#;  115#, 80#
12 pushups
18 situps
AMRAP 12 minutes
Then 50 situps

*Post Times to the White Board

SCCF- Let’s keep the momentum. We are excited everyone is getting comfortable with Paleo eating with the Summer Slimdown just weeks away it is exciting to hear Paleo this and that! In the days ahead we will talk more about important food choices. I encourage you to continue to ask us any questions that pop up in the days ahead. The Nutrition section will be up on the website very soon, and each of us can post great recipes and successes in the kitchen. Paleo eating is some of the most enjoyable eating, I have ever experienced. Variety is the key and the support from your fellow CrossFitters. We are all in it together remember that in the days ahead.

Coach Greg Glassman, CrossFit Founder CEO says: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

And I say Eat Local! Farmer’s Markets are a great way to eat the vegetables and fruit that are in season. It is a cost effective, tasty choice!

Eat Quality Foods: The Paleo-Diet

Proper nutrition begins with food quality.

It is essential to eliminate junk foods and processed foods from the diet. We should eat natural, whole foods that support the optimal functioning of our bodies.

Why not processed foods? The human body didn’t evolve eating the diet of modern agricultural societies. Our paleolithic human ancestors ate the diet of hunter gatherers: primarily meats, plants, roots, fruits and berries, nuts, and seeds.

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Did you purchase an Amazon Local Coupon? Congratulations: Warning This Will Change Your Life

We are excited you have taken this step. To begin your South Coast CrossFit Amazon Local Membership please click on Free Classes on the Home Page and sign in to an Introductory Class. You must attend an Introduction before beginning your Membership. Tuesday 6:15PM, Wednesday 6:15, Thursday 8:00AM, and Saturday 8:00AM.

*Please refrain from attending if you are not ready to begin immediately. These introductions will be offered every week from now till September 17th when the coupon expires.

______________________________________________________________________________________

THE TIME IS NOW….

Check out the Deal on Amazon Local

The Deal is On- 2 Days Remaining

What doesn't CrossFit offer?

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Are you Ready?

The Summer Slimdown will Launch May 31st 4-7PM! The 45-Day Paleo Challenge will begin and end with a guided talk with Q&A from our very own Nutritional Expert, a Benchmark WOD, Before and After Pictures, and (2) Hydrostatic Testing Dunks.  A Male and Female winner will be named King and Queen of South Coast CrossFit. Each will be interviewed, featured on the website, and receive 1/2 off their next Month Membership for their achievement. I have a sign-up sheet in the Box please sign-up for your dunking time as well. The Entry fee is $100 which covers a guide to get you successfully through 45 Days of Paleo /Clean eating, and you will be assigned to one of our SCCF coaches who will be on call by email or at the box should you have any questions and need some support along the way, and (2) Hydrostatic Testing Dunks. We will test onsite in the Fitness Wave Mobile Unit at SCCF.

After just 2 Months of CrossFit, check out the difference!

Are you looking for a gym near Santa Ana, Tustin Ranch, Irvine, South Coast Plaza, or Newport Beach. We are a gym located in Costa Mesa off of Red Hill Blvd. To find out more about HOW TO BE EFFECTUAL in your workouts- South Coast CrossFit is the place. South Coast CrossFit is a great place to experience CrossFit we focus on the fundamentals of CrossFit. Every class is a great chance to continue to develop and work on your skills. If you have heard about CrossFit, and you want to try out a CrossFit work-out Saturday at 11:00AM is the perfect time. It is going to be a great time. We would like to invite you to check out our facility and sweat a little bit. Get Fit!!!!

If Saturday doesn’t work for you check out the free class links we have 3 other times available for you to check out the facility and do a work-out. Want to lose weight? I encourage you to get started today! Let’s lift some weight. Come out and check out South Coast CrossFit in North Orange County! We are just minutes from Tustin Marketplace, Jamboree Marketplace, Irvine Spectrum, The District, South Coast Plaza, Fashion Island, The Camp, The Lab in Costa Mesa, and John Wayne Airport to name a few. Our Gym near Tustin Ranch, Newport Beach, Santa Ana, and is located in Costa Mesa. Most of our members work or live 5 minutes or less from us.

 

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Do you have friends, family, and Co-workers who would like to try CrossFit?

By Kelly K. | Published: May 14, 2012

Daily WOD 5/14/2012

Overhead Squat 1-1-1-1-1 reps

For time:
Run 800 meters
21 Kettlebell swings, 2 pood
21 Pull-ups
21 Kettlebell SDHP, 2 pood
21  Pull-ups
Run 800 meters

*Post Times to the White Board

_____________________________________________________________________________________

Did you purchase an Amazon Local Coupon?

To begin your South Coast CrossFit Amazon Local Membership please click on Free Classes and sign in. You must attend an Introduction before beginning your Membership. Tuesday 6:15PM, Thursday 8:00AM, and Saturday 8:00AM.

______________________________________________________________________________________

THE TIME IS NOW….

Check out the Deal on Amazon Local

Amazon Local – South Coast CrossFit Amazing Deal

The Deal is on- Don't Delay

It is an exciting time in the South Coast CrossFit Box. Everyone is showing up and getting work done! Congrats Everyone on your effort and dedication. Consistency is key Ladies and Gentlemen! You are going to look and feel great this summer.

Are you Ready?

The Summer Slimdown will Launch May 31st 4-7PM! The 45-Day Paleo Challenge will begin and end with a guided talk with Q&A from our very own Nutritional Expert, a Benchmark WOD, Before and After Pictures, and (2) Hydrostatic Testing Dunks.  A Male and Female winner will be named King and Queen of South Coast CrossFit. Each will be interviewed, featured on the website, and receive 1/2 off their next Month Membership for their achievement. I have a sign-up sheet in the Box please sign-up for your dunking time as well. The Entry fee is $100 which covers a guide to get you successfully through 45 Days of Paleo /Clean eating, and you will be assigned to one of our SCCF coaches who will be on call by email or at the box should you have any questions and need some support along the way, and (2) Hydrostatic Testing Dunks. We will test onsite in the Fitness Wave Mobile Unit at SCCF.

______________________________________________________________________________________

Are you looking for a gym near Irvine, Tustin Ranch, Santa Ana, South Coast Plaza, or Newport Beach. We are located in Costa Mesa off of Red Hill Blvd. To find out more about HOW TO BE EFFECTUAL in your workouts- South Coast CrossFit is the place. South Coast CrossFit is a great place to experience CrossFit we focus on the fundamentals of CrossFit. Every class is a great chance to continue to develop and work on your skills. If you have heard about CrossFit, and you want to try out a CrossFit work-out Saturday at 11:00AM is the perfect time. It is going to be a great time. We would like to invite you to check out our facility and sweat a little bit. Get Fit!!!!

If Saturday doesn’t work for you check out the free class links we have 3 other times available for you to check out the facility and do a work-out. Want to lose weight? I encourage you to get started today! Let’s lift some weight. Come out and check out South Coast CrossFit in North Orange County! We are just minutes from Tustin Marketplace, Jamboree Marketplace, Irvine Spectrum, South Coast Plaza, Fashion Island, The Camp, The Lab in Costa Mesa, and John Wayne Airport to name a few. Our Gym near Santa Ana, Tustin Ranch, Newport Beach, Santa Ana, and is located in Costa Mesa. Most of our members work or live 5 minutes or less from us.

 

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Lovin’ The Dedication in South Coast CrossFit

By Kelly K. | Published: May 11, 2012

Daily WOD 5/11/2012

A. Push Press

5-5-5-3-3

B. Thrusters 75#,45#

Run 400M

x 5 Rounds

*Post Times to the White Board

Girlies Gettin' After It!

Do Work!

Insync Kettlebells Brian, Tuan and Monica

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It is an exciting time in South Coast CrossFit Box. Everyone is showing up and getting work done! Congrats Everyone on your effort and dedication. Consistency is key Ladies and Gentlemen! You are going to look and feel great this summer.

Are you Ready?

The Summer Slimdown will Launch May 31st 4-7PM! The 45-Day Paleo Challenge will begin and end with a guided talk with Q&A from our very own Nutritional Expert, a Benchmark WOD, Before and After Pictures, and (2) Hydrostatic Testing Dunks.  A Male and Female winner will be named King and Queen of South Coast CrossFit. Each will be interviewed, featured on the website, and receive 1/2 off their next Month Membership for their achievement. I have a sign-up sheet in the Box please sign-up for your dunking time as well. The Entry fee is $100 which covers a guide to get you successfully through 45 Days of Paleo /Clean eating, and you will be assigned to one our SCCF coaches who will be on call by email or at the box should you have any questions and need some support along the way, and (2) Hydrostatic Testing Dunks. We will test onsite it the Fitness Wave Mobile Unit at SCCF.

______________________________________________________________________________________________________

 

Are you looking for a gym near Tustin Ranch, or Irvine, Santa Ana, South Coast Plaza, or Newport Beach. We are located in Costa Mesa off of Red Hill Blvd. To find out more about HOW TO BE EFFECTUAL in your workouts- South Coast CrossFit is the place. South Coast CrossFit is a great place to experience CrossFit we focus on the fundamentals of CrossFit. Every class is a great chance to continue to develop and work on your skills. If you have heard about CrossFit, and you want to try out a CrossFit work-out Saturday at 10:00AM is the perfect time. It is going to be a great time. We would like to invite you to check out our facility and sweat a little bit. Get Fit!!!!

If Saturday doesn’t work for you check out the free class links we have 5 other times available for you to check out the facility and do a work-out. Want to lose weight? I encourage you to get started today! Let’s lift some weight. Come out and check out South Coast CrossFit in North Orange County! We are just minutes from Tustin Marketplace, Jamboree Marketplace, Irvine Spectrum, South Coast Plaza, Fashion Island, The Camp, The Lab in Costa Mesa, and John Wayne Airport to name a few. Our Gym near Irvine, Tustin Ranch, Newport Beach, Santa Ana, and is located in Costa Mesa. Most of our members work or live 5 minutes or less from us.

 

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45-Day Paleo Challenge Coming Soon!

By Kelly K. | Published: May 10, 2012

Daily WOD 5/10/2012

It’s a Surprise!

*Post Times to the White Board

Box Jumps!

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Are you Ready?

The Summer Slimdown will Launch May 31st 4-7PM! The 45-Day Paleo Challenge will begin and end with a guided talk with Q&A from our very own Nutritional Expert, a Benchmark WOD, Before and After Pictures, and (2) Hydrostatic Testing Dunks.  A Male and Female winner will be named King and Queen of South Coast CrossFit. Each will be interviewed, featured on the website, and receive 1/2 off their next Month Membership for their achievement. I have a sign-up sheet in the Box please sign-up for your dunking time as well. The Entry fee is $100 which covers a guide to get you successfully through 45 Days of Paleo /Clean eating, and you will be assigned to one our SCCF coaches who will be on call by email or at the box should you have any questions and need some support along the way, and (2) Hydrostatic Testing Dunks. We will test onsite it the Fitness Wave Mobile Unit at SCCF.

Paleo Before and After Photos

Paleo Before and After

As body fat testing, rather than simple scale weight, has become “the standard” in this new millennium, Hydrostatic Testing (Underwater Weighing) has become universally regarded by industry experts as the “Gold Standard” in body fat testing. Renowned author and fitness expert Covert Bailey, in the phenomenal best seller “Fit or Fat”, states: “That hydrostatic testing (underwater immersion) is the most accurate method for body fat determination.”

FitnessWave’s hydrostatic method uses a two component model which separates the body in two distinct pieces:

  • Bone, muscle, and connective tissue collectively known as lean mass sinks (More Dense than Water).
  • Body Fat-floats (Less Dense than Water).

By obtaining your land weight and water weight (based on buoyancy) our specialized computer program can scientifically calculate your body fat as a percentage of your total weight. The ordinary land scale cannot tell you if weight loss is muscle or fat, while getting dunked with FitnessWave can tell you to the ounce of what took place with you body during your weight loss regiment.

Clinically speaking, the hydrostatic testing method has been around for over 50 years and is based on Archimedes principle which states “that when a body is submerged in water, there is a buoyant counter force equal to the weight of the water which is displaced”. Again, because bone and muscle are denser than water, a person with a larger percentage of lean body mass will weigh more in the water and ultimately have a lower body fat percentage versus someone with less lean muscle mass. A person with more body fat will be lighter in water because body fat floats and lean tissue, muscle, connective tissue, bones, etc. sink.

Hydrostatic Body Fat Testing (Hydro-Densitometry): According to research, “Hydrostatic Body Fat Testing “is still the “Gold Standard” to which all methods of body fat testing still compare themselves. FitnessWave has been the pioneer in hydrostatic testing for nearly twenty years and we strive to provide accurate and affordable hydrostatic testing to our clients with a professional touch. FitnessWave makes hydrostatic body fat testing a fun experience for the whole family.

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Are you looking for a gym near South Coast Plaza, or Irvine, Santa Ana, Tustin, or Newport Beach. We are located in Costa Mesa off of Red Hill Blvd. To find out more about HOW TO BE EFFECTUAL in your workouts- South Coast CrossFit is the place. South Coast CrossFit is a great place to experience CrossFit we focus on the fundamentals of CrossFit. Every class is a great chance to continue to develop and work on your skills. If you have heard about CrossFit, and you want to try out a CrossFit work-out Saturday at 10:00AM is the perfect time. It is going to be a great time. We would like to invite you to check out our facility and sweat a little bit. Get Fit!!!!

If Saturday doesn’t work for you check out the free class links we have 5 other times available for you to check out the facility and do a work-out. Want to lose weight? I encourage you to get started today! Let’s lift some weight. Come out and check out South Coast CrossFit in North Orange County! We are just minutes from Tustin Marketplace, Jamboree Marketplace, Irvine Spectrum, South Coast Plaza, Fashion Island, The Camp, The Lab in Costa Mesa, and John Wayne Airport to name a few. Our Gym near Newport Beach, Tustin Ranch, Irvine, Santa Ana, and is located in Costa Mesa. Most of our members work or live 5 minutes or less from us.

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17 Reasons You’re not Losing Weight- Mark’s Daily Apple

By Kelly K. | Published: May 9, 2012

Daily WOD 5/9/2012

Push Press 5-5-5

7 OH Squat, 75#,45#
7 Power Snatch 75#, 45#
7 Push Press 75#,45#
AMRAP 3 minutes
2 minutes rest
X 4 rounds

Reebok CrossFit Games Woman's Individual Winner 2011

It's Time for Snatches
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Effective, healthy weight loss isn’t only due to the simplistic calories in, calories out paradigm. Nor is it solely reliant on diet and exercise. It’s everything – it’s all the various signals our body receives from the environment that affect how our genes express themselves and thrive. How we approach the subject matters, too. Our mood, our methods, our temperament. Our conscious decisions and our willpower. It’s setting good habits and expunging bad ones. Most of all, it comes down to keeping our genes happy by providing an environment that approximates evolutionary precedent.

1. You think you’re eating healthy, but aren’t.

Does your diet consist of a massive amount of “products”? Low-carb or not, you want to eat real food. Flagons of diet soda, plates of pure fiber in the shape of noodles, and loaves of 1g net carb “bread” do not a Primal eating plan make. You’re just feeding an addiction and consuming empty calories – sound familiar? Disregard the labels and look inside for what you know to be true: this crap isn’t food, and you shouldn’t be eating it. It’s about way more than just low-carb.

2. You’re under too much stress.

The stress response system is subconscious; it responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress – I hesitate to even make these distinctions, because the body does not differentiate between sources of stress. They all cause the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat. For 200,000 years, stress meant a life or death situation. It was intense and infrequent, and the cortisol release was arresting and extreme enough to improve the chances of survival. Today, our body responds to a stack of paperwork the same way. Traffic jams are like rival war bands. A nagging boss is like a rampaging mastodon, only on a daily basis. Take a step back from your life and take stock of your stress levels – they may be holding you back.

3. You need to watch your carb intake.

Carbs are key, as always, especially when you’ve got weight to lose. Veer closer to the bottom of the curve, taking care to avoid all processed food (hidden sugars). You might also try skipping fruit.

4. You’re adding muscle.

I always tell people not to get hung up on the scales so much. Those things are useful – don’t get me wrong – but they never tell the whole story, like whether or not you’re adding lean mass. The PB will spur fat loss, but it also promotes muscle gain and better bone density. If you’re feeling good but failing to see any improvements register on the scale’s measurements, it’s most likely extra muscle and stronger bone from resistance training. You wouldn’t know that just from the bathroom scale. If you absolutely need objective records of your progress, get a body fat percentage test (although these might not even tell the whole story) or try measuring your waist.

5. You’re not active enough.

Are you Moving Frequently at a Slow Pace for three to five hours every week? Remember: the near-daily low-level (between 55-75% max heart rate) movement should be the bedrock of your fitness regimen. It’s easy to do (because every bit of movement counts) and it doesn’t dip into your glycogen reserves (making it a pure fat burner, not a sugar burner). If you’re on the low end of the spectrum, crank it up toward five weekly hours and beyond.
Marks Daily Apple- 17 Reasons You're Not Losing Weight

The Summer Slimdown is a 45-Day Paleo challenge starting very soon. It is a good time to find out what is this Paleo thing all about.

Inspired!


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Are you looking for a gym near South Coast Plaza, or Irvine, Santa Ana, Tustin, or Newport Beach. We are located in Costa Mesa off of Red Hill Blvd. To find out more about HOW TO BE EFFECTUAL in your workouts- South Coast CrossFit is the place. South Coast CrossFit is a great place to experience CrossFit we focus on the fundamentals of CrossFit. Every class is a great chance to continue to develop and work on your skills. If you have heard about CrossFit, and you want to try out a CrossFit work-out Saturday at 10:00AM is the perfect time. It is going to be a great time. We would like to invite you to check out our facility and sweat a little bit. Get Fit!!!!

If Saturday doesn’t work for you check out the free class links we have 5 other times available for you to check out the facility and do a work-out. Want to lose weight? I encourage you to get started today! Let’s lift some weight. Come out and check out South Coast CrossFit in North Orange County! We are just minutes from Tustin Marketplace, Jamboree Marketplace, Irvine Spectrum, South Coast Plaza, Fashion Island, The Camp, The Lab in Costa Mesa, and John Wayne Airport to name a few. Our Gym near Newport Beach, Tustin Ranch, Irvine, Santa Ana, and is located in Costa Mesa. Most of our members work or live 5 minutes or less from us. We are also adding 12:00 Noon classes to accommodate our members that are dedicated and want to WOD at lunchtime. Check the schedule for changes.

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CrossFit Founder Greg Glassman

By Kelly K. | Published: May 8, 2012

Daily WOD 5/8/2012

21 Deadlift 185#, 115#
15 Burpees
9 Pull ups
X 4 rounds

Deadlift -CrossFit Founder Greg Glassman

CrossFit Founder Greg Glassman

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The Summer Slimdown is a 45-Day Paleo challenge starting very soon. It is a good time to find out what is this Paleo thing all about.

Paleo Pyramid

There is also a multitude of information online, and in the Box. We will be discussing Paleo in greater detail in the days ahead.

Are you looking for a gym near South Coast Plaza, or Irvine, Santa Ana, Tustin, or Newport Beach. We are located in Costa Mesa off of Red Hill Blvd. To find out more about HOW TO BE EFFECTUAL in your workouts- South Coast CrossFit is the place. South Coast CrossFit is a great place to experience CrossFit we focus on the fundamentals of CrossFit. Every class is a great chance to continue to develop and work on your skills. If you have heard about CrossFit, and you want to try out a CrossFit work-out Saturday at 10:00AM is the perfect time. It is going to be a great time. We would like to invite you to check out our facility and sweat a little bit. Get Fit!!!!

If Saturday doesn’t work for you check out the free class links we have 5 other times available for you to check out the facility and do a work-out. Want to lose weight? I encourage you to get started today! Let’s lift some weight. Come out and check out South Coast CrossFit in North Orange County! We are just minutes from Tustin Marketplace, Jamboree Marketplace, Irvine Spectrum, South Coast Plaza, Fashion Island, The Camp, The Lab in Costa Mesa, and John Wayne Airport to name a few. Our Gym near Newport Beach, Tustin Ranch, Irvine, Santa Ana, and is located in Costa Mesa. Most of our members work or live 5 minutes or less from us. We are also adding 12:00 Noon classes to accommodate our members that are dedicated and want to WOD at lunchtime. Check the schedule for changes.

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Building a Healthy Paleo Diet

By Kelly K. | Published: May 7, 2012

Daily WOD 5/7/2012

5 HSPU
15 Situps
25 Weighted walking lunges 35#, 25#
X 4 rounds
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Building A Healthy Paleo Diet

Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.

Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.

Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat

Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.

Saturated fat has been demonized by our health authorities and media. What is the basis for this position on Saturated fat? Are current recommendations for VERY low saturated fat intake justified? How much saturated fat (and what types), if any should one eat? Without a historical and scientific perspective this questions can be nearly impossible to answer. In this paper Prof. Cordain looks at the amounts and types of saturated fats found in the ancestral diet: Saturated fat consumption in ancestral human diets: implications for contemporary intakes.

One of the greatest deviations away from our ancestral diet is the amounts and types of fat found in modern grain feed animals vs. the amounts and types of fats found in grass fed or wild meat, fowl and fish. What we observe is wild meat is remarkably lean, and has relatively low amounts of saturated fats, while supplying significant amounts of beneficial omega-3 fats such as EPA and DHA. In this paper Prof. Cordain and his team analyze the complete fatty acid profile from several species of wild deer and elk. The take home message is that free range meat is far healthier than conventional meat: Fatty acid analysis of wild ruminant tissues: Evolutionary implications for reducing diet-related chronic disease.

Health Benefits
For most people the fact the Paleo diet delivers the best results is enough. Improved blood lipids, weight loss and reduced pain from autoimmunity is proof enough. Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.

With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants.
Paleo
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The Summer Slimdown is a 45-Day Paleo challenge starting very soon. It is a good time to find out what is this Paleo thing all about.
The Paleo Diet

Amy W. Before and After 45-Day Paleo Challenge


There is also a multitude of information online, and in the Box. We will be discussing Paleo in greater detail in the days ahead.

Paleo Challenge=Amazing Results


______________________________________________________________________________________________________________________
Are you looking for a gym near South Coast Plaza, or Irvine, Santa Ana, Tustin, or Newport Beach. We are located in Costa Mesa off of Red Hill Blvd. To find out more about HOW TO BE EFFECTUAL in your workouts- South Coast CrossFit is the place. South Coast CrossFit is a great place to experience CrossFit we focus on the fundamentals of CrossFit. Every class is a great chance to continue to develop and work on your skills. If you have heard about CrossFit, and you want to try out a CrossFit work-out Saturday at 10:00AM is the perfect time. It is going to be a great time. We would like to invite you to check out our facility and sweat a little bit. Get Fit!!!!

If Saturday doesn’t work for you check out the free class links we have 5 other times available for you to check out the facility and do a work-out. Want to lose weight? I encourage you to get started today! Let’s lift some weight. Come out and check out South Coast CrossFit in North Orange County! We are just minutes from Tustin Marketplace, Jamboree Marketplace, Irvine Spectrum, South Coast Plaza, Fashion Island, The Camp, The Lab in Costa Mesa, and John Wayne Airport to name a few. Our Gym near Newport Beach, Tustin Ranch, Irvine, Santa Ana, and is located in Costa Mesa. Most of our members work or live 5 minutes or less from us. We are also adding 12:00 Noon classes to accommodate our members that are dedicated and want to WOD at lunchtime. Check the schedule for changes.

Posted in South Coast CrossFit | Tagged , , , , , , , , , , , , , , | Comments closed