• Crossfit Oceana

    Crossfit Oceana

  • Crossfit Oceana

    Crossfit Oceana

  • Crossfit Oceana

    Crossfit Oceana

  • Crossfit Oceana

    Crossfit Oceana

  • Crossfit Oceana

    Crossfit Oceana

  • Crossfit Oceana

    Crossfit Oceana

  • Crossfit Oceana

    Crossfit Oceana

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Announcement

Get excited ;)

We will be using the month of October* to develop and perfect our Rowing and Double-under skills!

 

*We’re waiting for our November 5th hearing where we will obtain a permit to use the outside as our playground again.

Thursday 100214

Workout of the Day

MOBILITY

10-15mn

LIFT

15:00 to build to a 5RM HBBS (Sub maximal/no failure)

1×5 @ 85% of above

TOTAL VOLUME/NFT

x100 Abdominal LVL 3-5

x100 Weighted/Strict Hip Extensions

x50 Weighted.Strict Dips

IMG_6902(Small Size)

Can you come up with a better label for these?

 

 

 

Mobility

Have you noticed our subtle cues on mobilizing and how important it is? ;)

Time to mobilize that groinage area again. (copy and paste link)

http://youtu.be/vA2DWnAMWdo

 

Strength

Go ahead and bookmark this article on Eat Local Grown. It’s “How to Avoid GMOs When You;re on a Budget.”

Wednesday 100114

Workout of the Day

LIFT

10:00 Build up to 1RM Split Jerk from Rack

@ the 10:00 mark perform x100 Burpees

@ the 20:00 mark (finished with Burpees or not)perform x50 WBS @20/14

@ the 30:00 mark finished or not, end workout.

MOBILITY

12-15mn

 

IMG_6898(Small Size)

Kyle crushing the muscle-ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mobility

Soft tissue/anterior shoulder mobility work.

 

Recipe

Get ready for a flood of pumpkin, cinnamon, nutmeg, cranberry, pear, ginger….you get the picture, recipes! It’s fall and it’s that time of year. He Won’t Know It’s Paleo brings us “Pumpkin Spice Macaroons”. Check them out!

 

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