Tuesday 032113

Catherine / 1 Comment

Workout of the Day

Front Squat

2-3 x6

WOD

10 Minute AMRAP:

3 Front Squats @ Bodyweight

3 Broad Jumps

Mobility

Some mobility exercises to get you a better front rack position for the Front Squats we have today! AW yeahh. 

Strength

Step out of your comfort zone and make sure you don’t get tempted to step back in. “Comfort is the worst enemy of Progress”.  

Why You Should Take a Comfortable WOD and Make it an Uncomfortable One

Recipe

YUMMM is how to describe this recipe from I Breathe, I’m Hungry (a blog name I can totally relate to..). Work it into your next meal! 

Caprese Meatballs

Monday 052013

Catherine / 1 Comment

Workout of the Day

Push Press

2-3 x 6

WOD

5 Minute AMRAP:

5 Ring Rows

5 Ring Dips

5 Med Ball Cleans

**2 MINUTES REST**

5 Minute AMRAP:

5 Handstand Push-Ups

5 Toes to Bar

5 Pull-Ups

Mobility

I’ve posted this one before, but here’s an awesome MobilityWOD for your first rib funkiness. DO IT! 

Strength

When should you use a belt? Check out this write-up from Spencer Arnold for a little guidance. 

The Midline Crutch

Recipe

Yea, hi, this recipe from The Domestic Man looks too yummy to pass up. I don’t normally play with woodchips.. but for the end result? Sign me up.

Barbecue Boneless Beef Short Ribs

sunday 051913

The OC / 0 Comment

A hard week of WODs deserves a REST DAY!

This cracks me up but he got it!

funny box jump pics

Saturday 051813

Catherine / 2 Comments

Workout of the Day

“Brehm”

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

For time:

10 Rope Climbs

20 Back Squats (225/155)

30 Handstand Push-Ups

Row 40 Calories

Friday 051713

Catherine / 1 Comment

Remember! We are holding an Olympic Lifting Seminar Saturday from 2-3:30, cost is $50. Email Coach Sara with any questions!

Workout of the Day

6 Sets: Every 90 Seconds do

9 Speed Deadlifts @ 50% of 1RM

WOD

3 Rounds:

400m Run

15 Overhead Squats @ 95/65

Mobility

Want a little extra prep for the overhead squats today? Check out this video from K-Starr about greasing up your hips and opening up your T-Spine for better overhead squatting. 

Strength

Nobody likes getting hurt. On top of the pain and inconvenience, there’s the added crappiness of not getting to work out, raise your endorphins and get your anxiety out in the gym. How do you know when to come back from injury? Read this article from Tabata Times. 

Injury 101: When Are You Ready To Return

Recipe

The Healthy Foodie brings us a healthy recipe for your favorite Chinese food dish! Yummy, we gotta try this! 

Paleo General Tso Chicken Meatballs

Thursday 051613

Catherine / 1 Comment

Workout of the Day

High Box Jumps + Strict Pull-Ups

[3 + 5] x 8

*Increase the height every round*

WOD

18-15-12-9-6-3

200m Run

GHD Sit-Ups

Pull-Ups

Mobility

Run right and save your body from the repetitive motion of your feet hitting the ground, check out this video from K-Starr for a little more understanding. 

Strength

This has almost nothing to do with anything important except….BACON!

105-Year-Old Woman Says Bacon Keeps Her Alive

Recipe

CHICKEN WANNNGGS! In other words, check out this recipe from Preppy Paleo for a go-to recipe for killer wings! 

Crispy Paleo Oven Chicken Wings

Wednesday 051513

Catherine / 1 Comment

This Friday we will start back the 6pm Class! 

And remember we are holding an Olympic Lifting Seminar Saturday from 2-3:30, cost is $50. Email Coach Sara with any questions!

Workout of the Day

Hang Squat Clean

3-3-3-3-3-3

WOD

15 Minute AMRAP:

3 Full Cleans @ 75%

10 Burpees

5 Ring Dips

Mobility & Strength

DOUBLE WHAMMY! You get a quick refresher on the points of performance on the Ring Dip from two masters, K-Starr and Carl Paoli. Understand what your movements should look like (external rotation, body position, etc) and work to achieve it, don’t stay in the dark and end up hurting yourself. 

Recipe

Got a craving for some Chinese food? Make your own with this recipe from Things My Belly Likes and bypass the greasy mystery food, and get to chowing down on ingredients you control! I’d kick up the spicy myself but to each your own! 

Honey Lemon Chicken

Tuesday 051413

Catherine / 8 Comments

We are having an “OC” check-in contest! First three people to check in [on Facebook..] to CrossFit Oceana 30 times gets a T-shirt!

OH AND WE ARE ADDING THE 6PM ON FRIDAY BACK TO THE SCHEDULE! 

Workout of the Day

Push Press

Find your 3RM 

WOD

21-15-9-5

Push Press (155/115) 

Ab Rolls

Mobility

A video from K-Starr about the load order when you are mobilizing for your workout. I know you are busy bees, so get the most out of your mobilizations and time by adding the rotation first then load it up

Strength

Planning some travel as the days get warmer? Here’s a list of links to help you keep making healthy eating choices from Phoenix Helix. 

Travelling on a Healing Diet

Recipe

Here’s a list of things you may not have thought of to do with your avocados from The Paleo Network. 

20 Unusual Things To Do With an Avocado

Monday 051313

Catherine / 0 Comment

We will be having an Olympic Lifting Seminar this Saturday from 2:00pm-3:30pm. This is for anyone who is coming out of On-Ramp into regular classes or anyone who would like more work with the Oly Lifts! Cost is $50. See you there! Email Coach Sara with any quesitons. 

Workout of the Day

[Split Snatch + Snatch Push Press in Split] x 7

WOD

Brenton for 2 :

5 Rounds with a Partner (1 working @ a time):

Bear crawl, 100 feet

Standing Broad-Jump, 100 feet **

**Do 3 Burpees after every 5 Broad-Jumps**

Mobility

Do you know how to stand? 9 out of 10 of us probably don’t… either we are jelly belly or overextended or what-have-you. K-Starr teaches you how to stand with a little bit of torque of stand in a good, stable position. 

Strength

A quick article from Lift Big Eat Big on why a strong, stable (and short!) dip is so important to your lifts. 

Get Your Dip Game Tight!

Recipe

Thanks to this recipe from FreeRange Human you can make your own chorizo! Yum yum yum! Check it out. 

Homemade Chorizo

Sunday, Happy Mother’s Day, 051213

The OC / 2 Comments

REST DAY<> starting Monday The First 3 People to get 30 FB  ”check ins” at the gym win a T-Shirt.

  What makes to world keep moving?

  Mama,,, pushing it along!