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Friday 013015

Workout of the Day

Wilkes Weightlifting Seminar

Wilkes Weightlifting Seminar


Spend 15 min slowly working up to a heavy power snatch



17 min cap
40 burpees
30 snatches @75#/45#
30 burpees
30 snatches @135#/75#
20 burpees
30 snatches @165#/100#
10 burpees
Amrap snatches @210#/120#





Checkout movement standards HERE.

Thursday 012915

Workout of the Day


Shanna PRing her Deadlift


3 RFT:
15 Banded pull a parts
15 KB bench press


Build to 1 rep max Front Squat + Split Jerk


Reverse “Jackie”

30 Pullups

50 Thrusters @45#/33#

1000M Row








Sneaky and less obvious prep pieces.


As we approach the Open, this is a good time for you to come up with a training game plan (to include mobilization, nutrition, and rest). Check out “5 Things You Should be Doing to Avoid Workout Injury”, on Box Life.

Wednesday 012815

Workout of the Day

5 Rnds NFT:
Max reps Strict Pull-ups
5 Heavy Snatch Grip Deadlifts

EMOM x10
5 Push Press @115#/85#
5 Burpees       

Rest 5 min

5  Deadlifts @225#/150#
10 Box Jumps @24″/20″






Deadlift/Pulling Prep through better Hip Positioning.


Have you ever tried making your own nut butters? Check out DIY Organix for “The Ultimate Nut Butter Guide.”

Monday 012615

Workout of the Daygarrett

Open 13.3

12mn AMRAP:

150 WBS

90 Double Unders

30 Muscle-ups









You can review and prepare for the Open Workout 13.3 Standards HERE :)

Rest Day 012515


Would you like to

Add Muscular Tone,

Lose Weight or

Maintain a Healthier Lifestyle?

“If it fits your macros” has three avenues which match your personal particular goals.

Nutrition Interest meeting will be SaturdayFebruary 7th at 10:00am

We will be covering an orientation to macronutrients, calculating our individual caloric and nutritional needs, taking before photos and briefing the details of the challenge. 

Look better naked and win cash and prizes.  

A small commitment of $40 cash give you the opportunity to change your life. 


Are you looking to improve your clean? Your jerk? Your snatch? Or all of the above?

Come and join us for the Wilkes Weightlifting Seminar!

It’s open to athletes of all levels.

Bring a friend if you want and learn from one of the best weightlifting coaches in the world.

Seminar is from 9am-4pm TOMORROW, January 25th, here, at Crossfit Oceana. (How much more convenient could it be!?)

Cost is $125 . Pay cash or check to any one of the coaches before seminar or at the door on the 25th.

Sign-up sheet is on our whiteboard.

If you know other athletes that would be interested, please invite them! And put their name down on the sheet.

Saturday 012415

Workout of the Day


brandon-barrettU.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Friday 012315

Workout of the Day



(20mn Time Cap)

3 Rounds:

5 Wall Walks

10 Shoulder Touches

25 Hollow Rocks

Remaining time spent working on Handstand Walks



7mn AMRAP:

8 Push-ups

9 K2E

10 Air Squats






Mwod your tight neck tissues.


This “Paleo Cauliflower Rice” looks so simple and tasty! Check it out on Paleo On The Go.

Thursday 012215

Workout of the Daybuddycarry


20mn to establish a 3RM Sumo Dead Lift


8mn AMRAP:

10 Alternating Pistols



Rest 5mn


Max Cal Row in 3mn





Mobilize before benching and improving scapular stability and power output.


Are you looking for an easy way to boost your metabolism? This article claims that sleeping in colder temps may help speed up our metabolisms. Check out and you decide ;)  “Let’s Cool it in the Bedroom,” a quick read on New York Times’ “Well” blog.