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Offshore CrossFit
May 2015
OSCF MONTHLY
Mark Your Calendars!
Fortius Open 5/2 & 5/3
Come out and cheer on three of
our athletes at the 3rd annual
Fortius Open/San Diego
Weightlifting Championships this
weekend. It will be held at CrossFit
Fortius. 4903 Morena Blvd., San
Diego 92117.
Lift times for our athletes:
Kelsey Hayman Sat 5/2 at 8am
Joe Linton Sat 5/2 at 2pm
Bob Jennings Sun 5/3 at 10am
Team Fit 5/16
Proving Grounds Comps' first
event of 2015 is Team Fit. Their
2nd annual spring comp features
4-person teams (2 male 2 female).
Join us at Clairemont High School
to cheer on 4 teams competing
from Offshore! #OffshorePride
4150 Ute Dr, San Diego CA 92117
7am-5pm
May Birthdays
Mia Blundetto: 2nd
Rebecca Holladay: 10th
Andrew Manderino: 17th
Jack Dugan: 20th
Kyle Hardester: 22nd
Dave Cook: 23rd
Offshore CrossFit
Athlete Of The Month:
Ryan Orlando
Congratulations to Ryan for winning Athlete Of The Month! Get
to know Oﬀshore's AOTM:
When did you join Offshore and how did you find
CrossFit? I joined Oﬀshore the 1st of Feb. Rob Crew
introduced me to CrossFit a few years ago. I Just never took the
step to join a box until last Sept.
What is your favorite benchmark WOD? Of the top of my
head, I've done 3. Fran, Cindy and Jackie. Fran and Cindy I did at
a regular gym. I'm going to have to go with Cindy.
What are your top 3 goals? When I started in February, I
have given myself a year to be able to do, Muscle Ups, Kipping
HSPU, Snatch and OH Squat properly. I know that's 4 but those
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Offshore CrossFit
May 2015
movements are the ones I have the hardest time with.
What is your biggest motivator? What motivates me, is to be
the best I can be for my family and friends. Putting in the focus
and eﬀort at Oﬀshore gives me that strength, energy and
guidance I want and need for my family and friends.
What is your favorite cheat meal? It depends.... If its a really
good burger, I'll go with it. And if its a really good pizza, I'll go
with that. Curly Fries have a pretty strong hold on me as well.
Tip from Coach Jason
Pace or Not to Pace
When it comes to Metcons, for this
article we’re going to break them
down to three length types, short,
medium and long. Now the next
question is how do I to attack this
and why? So here's a brief
breakdown based on length of time.
Short metcon: 1 to 3 movements
with a short to medium rep count
and typically ranging 5 to 7 minutes
in work time. These are typically
your sprint workouts (Ex: Fran,
Helen, Grace).
Medium metcon: 3+ movements
ranging in mid to higher volume of
reps/sets with the work time from
10-18 minutes. Short sets + short
breaks = more reps done in less
time. Save a little energy for the
final push in the last 2 minutes.
Long Metcons: These workouts are
typically a task challenge with no
time limit (Murph). These workouts
are so long that pacing isn't even an
option it just happens, so why not
plan for it?
Offshore CrossFit
What is your secret party trick? Not sure if it's a party trick
but I can open a bottle of beer with pretty much anything I can
somewhat wedge between my fingers and the top of the bottle.
spoon, lighter, phone(I don't recommend this one, it scratches it
up pretty good), seatbelt, spatula. But I haven't mastered using
another unopened bottle yet.
Something we don't know about you? I lived in NYC for
about a year and in Portland Oregon for almost a year as well.
And I am a big Chargers fan
From the Coaches, Why we chose Ryan: He has been very
consistent and motivating for those around him. Comes in early
and hangouts after each workout. Always does accessory work,
posted or not. He will work on mobility and other weaknesses.
He also says hi to everyone and is welcoming to any new dropons or new members. Thank you Ryan for being an awesome
member and more importantly a great person!
At Offshore CrossFit we put taking care of
our members first, coaches second and
attracting new members third.
May's enhancement plans:
1) New roll up doors downstairs
2) Start creating the "Offshore Lounge" - soon to be
Carlsbad's coolest hangout!
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