Everyone knows I’m not one to post, blog, tweet or do things like that, but I do want to send out a “thank you” to all of the athletes and coaches involved with CrossFit Ocean Isle Beach for making the 2015 CrossFit Open a success in our box.   Over the past five weeks, we have seen many different workouts come at us.  Some which included our strengths and some which included our weaknesses.  Just as in years past, all of our athletes and coaches stepped up to take these challenges head on.  I got to witness several athletes participate in the Open for their very first time.  Some of these athletes were unable to do an air squat or jump rope last year, and now, in 2015, they were competing against the top athletes from around the world and did a fantastic job in doing so.  My hat’s off to everyone who gave it their all.  In my opinion, it’s not the skill level you possess or where you finished in the games, or even if you logged in all your scores.  To me, it’s about having the mental strength and willingness to measure yourself against some of the most demanding workouts you will ever see.   All of you who did so need to hold your head high and truly believe that you made a huge step forward in your goal to be fit.  I also want to thank the athletes who came every Saturday morning to cheer on those who were competing in the open.  I got to witness tears of pain and tears of joy from athletes and judges.

The 2015 CrossFit Open will always hold a special place in my heart as it was my daughter Camdyn’s first year competing.  She didn’t get to enter her scores due to only being 9, but she attacked each and every workout with mental preparation and a desire to win.  I would especially like to thank Coach Karen for providing her the best coaching, a loving gym, and for being a true role model.  Coach Karen took on the challenge to coach Camdyn as a one on one client.  This wasn’t something that Camdyn was forced to do, it was what she asked Santa to bring her for Christmas.  Coach Karen took the task just as serious as she would for any athlete that was seeking her guidance.  Camdyn took the opportunity and ran.  She attends private sessions, team training and even asks to go work with the ITP.  I have caught Camdyn many nights in her room working on movements and calling out the coaching points that Coach Karen has taught her.  Trust me that it makes me smile from the inside out when I see this, not only as a Dad but also as a Coach.  I would like to thank Coach Karen on behalf of myself and my family for being a great coach, great friend and mostly a positive role model for Camdyn.  You know you trulyinfluence someone’s life when they dress up as you “Coach Karen” for Halloween. I would also like to thank the Athletes of CrossFit Ocean Isle Beach who allow Camdyn to work in when we are doing our normal weekly classes.  You all influence her daily by showing how hard work pays off and how to be an athlete with great sportsmanship.

One may ask what influenced me to sit down and write this?   Well here it is, I went to the dinner last night celebrating the Open being completed.  It was awesome to watch and listen to everyone look to see where they finished and to hear the positive feedback that our athletes were sharing with each other.     Then when I got home last night and tucked Camdyn in bed, she told me how much fun the Open was and her goal was to make regionals when her scores could be entered.  With that being said, Coach Karen get ready.  You have created a monster!  To all the Athletes and Coaches of CrossFit Ocean Isle Beach, I challenge you to continue on the path you’re on and work nonstop to achieve your goals in fitness and again, thank you.  -Jeff Beck

I am truly excited to begin this adventure with not only you [Coach K] as my coach, but with CrossFit and the athletes as a whole. The workout was awesome tonight and as always I had not only my coach cheering me on, but other athletes as well. It’s great to be back and truthfully I wish I would have never left. It’s awesome being greeted by so many people and welcomed back (like I never left). It’s as though I never left except for the 60 pounds I have gained in the last 3 years. Sometimes you just know where your home away from home needs to be and CFOIB is that place for me.  I’m not looking at this as an easy fix, I’m looking at this as a LIFE Change. I hope that I will begin to inspire others the way CFOIB is inspiring me. Thanks Coach K, Staff and Athletes!! – Christle B.

Breakfast Chorizo & Eggs

After 8 weeks of Publix Hot Italian Sausage with eggs for breakfast, I decided it was time for a change. Because I like to keep my breakfasts quick, easy, and lean I tend to add a lot of spice to satisfy my hunger. Therefore, I opted to use ground turkey breast instead of traditional ground pork because ground chicken or turkey breast is leaner than just plain ground turkey/chicken and I also upped the spice factor by adding extra chili powder and my favorite hot sauce in the whole work, Tapatio!

Recipe & Ingredients:

I adapted this recipe from http://recipes.sparkpeople.com/recipe-detail.asp?recipe=896741:

1 lb ground turkey breast
1/4 c cider vinegar
2 tbl chili powder
1 tbl sweet paprika
1 tsp ground cumin
.75 tsp table salt
1 tsp garlic powder
1/2 tsp ground coriander
1/2 tsp red pepper (I used flakes)
1/8 tsp ground cloves (I don’t know what these are so I skipped this part. Haha!)
1/8 tsp ground black pepper

I prepared 2 pounds and doubled all of the ingredients. Next time I prepare this I plan to use less cider vinegar as I really don’t like the taste of vinegar, ever.

The original recipe calls for: Combine the chili powder, paprika, cumin, salt, garlic powder, coriander, oregano, red pepper, ground clove and pepper in a mixing bowl, and stir until well combined. Add cider vinegar and stir into a paste. Add ground meat and kneed until spices are well incorporated.

You can cook immediately, but for best flavor, place in an airtight container in the fridge over night.

Fry the loose meat into a scramble in a skillet until done. I marinated overnight and cooked all 2 pounds quickly the next morning in less than 5 minutes. 

Breakfast Ritual:

I’m lazy in the mornings so I prefer to have everything easy and ready to throw in the pan. I either buy pre-cut peppers or slice them myself and store in a bowl in the fridge for the week. I also purchase pre-made pico de gallo and throw that on top of my scramble.

AM prep time: less than 5 minutes! I hope you’ll find this recipe as easy and delicious as I did.  Let me know what you think!

Intro to Olympic Lifting with Coach K 

Part 2a

The Split Jerk 

Tuesday March 24th  from 6 – 8pm 

Members & Non Members $35

Pro/All In members save 20%

Sign Up: http://bit.ly/Part2A

About this seminar

This seminar is for novice lifters ( Fitness and new(er) AIM athletes )

We will break apart and reconstruct the Olympic Lift, The Split Jerk using:

Progressions practicing key positions to produce maximum force

Cues to build kinesthetic awareness

Proper technique for more efficient movement

Drills to improve strength and reinforce technique

Demonstration of movements for repetition

Download a PDF of the workout description and scorecard

WORKOUT 15.1

Notes

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a 
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

FUELING FOR THE CROSSFIT OPEN

With the CrossFit Open 1 day away, you can pretty much guarantee you’re gonna have the pre-wod jitters. You know that feeling you get right before an intense CrossFit workout? Your pulse is racing. Your hands are sweating. You’re jumping up & down in nervous anticipation. You have to pee. You have to poop. You have to pee . . . Again.  

Sound familiar? 

There’s nothing you can do about the jitters. It’s your body’s natural response to stress. It’s “fight or flight“. What you can control is whether or not your stomach is full of undigested food, sloshing around, slowing you down, leading you to reach for the garbage can mid-burpee.  

There is a right way and a wrong way to FUEL (eat) before workouts. As we know, not all workouts, particularly in the CrossFit setting, are created equal. Therefore, I will be post my recommendations for PRE-Open workout fueling for each of the 5 open workouts as they are announced each week.  

Check back here, on the CrossFitOIB.com blog on Friday evenings at 6pm for your pre-open workout fueling guide. And be ready to THROWDOWN on Saturday morning . . . Not throw-up.

Coach K

Nutrition Coach || Mediocre CrossFitter || The Boss