• 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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Monday 092214

Workout of the Day

6 RFT:

x20 KB Snatches @ 53/35

x1 Legless Ropeclimb

immediately after finishing, complete x90 Goblet Squats @ 53/35 NFT

MOBILITY

12-15mn

Mobility

Mobilize the front bits of your shoulders, folks, and create more movement in your internal rotation. It’s gonna hurt so good.

Recipe

Oh it’s about to get all Autumn up in here! Get ready for it! Check out Paleo Mom‘s “Cinnamon-Braised Beef Cheeks”.

 

Sunday 092114

Happy Rest Day!

Have you been thinking about the Throwdown? It’s going to be fun and a chance for everyone to get together.  Coach Garrett is planning a wonderful event for us and if things go according to schedule “The wall will be down”.  OCTOBER 11 @ 12-4  Prize is yet to be determined

Garrett

Saturday 092014

Workout of the Day

chris-gator-gathercoleU.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Friday 091914

Workout of the Day

LIFT
x2 x15RM Shoulder to Overhead from a rack

(Push Press-Push Jerk-Split are all useable throughout efforts)


METCON

x1000 Rope Waves


MOBILITY

15:00mn

 

Mobility

Pec smash Barbell quickie ;)

Recipe

“Creamy Coconut Pumpkin Fudge”….I have no words. If you can’t find me, I’ll be hiding in the closet keeping this creation all to myself.

Check out Free Coconut Recipes for this and more.

 

Thursday 091814

Workout of the Day

MOBILITY

12mn

LIFT

15:00 Build Up to a 5RM HBBS (Sub Maximal/No Failure)
1×5 @85% of above

TOTAL VOLUME/NFT
x50 Weighted/Strict Dips
x50 Abdominal LVL 3-5
x50 Weighted/Strict Hip Extensions

 

Mobility

Groinage mobility

Recipe

She makes nut milk look so easy. Must try this!

Check out Elana’s Pantry for her “Brazil Nut Milk!”

Announcement

Event #1 for Crossfit Oceana’s Throwdown will be the following:

“The Hinge”
21-15-9
Box jumps 30″/24″
(scaled 24/20 step ups allowed)
Toes 2 Bar
(scaled abmat sit-up)

Wednesday 091714

Workout of the Day

Every :30 x30
x1 Hang Squat Clean @205/135
x2 BUR over BAR

then…

:30 ON/ :30 OFF Row 1K AFAP

MOBILITY

x10:00 FOAM or BB Rolling

 

Mobility

Barbell Quickies :)

Strength

Do you keep a workout log? It’s awesome to be able to go back and track your progress especially with the benchmark wods or comparing new 1RMs. Check out this article on Beyond the White Board on “How Julie Foucher Became Julie Foucher.” Pretty sweet.

Monday 091514

Workout of the Day

 

MOBILITY

12mn

LIFT

15:00 Build Up to 3RM HBBS (Sub Maximal/ No Failure)
2×3 @85% of above

TOTAL VOLUME NFT
x50 Weighted/Strict Pull Ups
x100 Abdominal LVL 1-3
x300 DU
x100 KBS LVL 1-3

 

 

Mobility

Restore motion to your tacked down wing bone

 

Strength

 Wod Planet has a very interesting article on “Is Crossfit Safe? – A Balanced Response.”

Failing at Toes to Bar does not mean going until you fall off the bar. Never push yourself to fail unsafely. Coaches are there to push you to the point of failure with your endurance. As soon as a coach sees something unsafe or notices an athlete’s form go out the window, that’s when they step in. But it is also up to the athlete to determine when they’re crossing that safety line. ;) Coaches will keep pushing until you say “when” so listen to your bodies ;)