Thursday 103014

Workout of the Day




15:00 Build Up to a Heavy Pause HBBS (Sub Maximal/No Failure)

7×1@80% of above


x100 Abdominal LVL 3-5

x100 Weighted/Strict Dips

x50 Strict Pull Ups

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For pinchy ankles and weak feet, check out this awesome MWOD:


A 3-part article that answers a few questions on “Sleep Deprivation as Hormesis, Sweet Cravings, Crossfit, and More.” On Mark’s Daily Apple.

Wednesday 102914

Workout of the Day


5×9 Box Front Squats @14”-18” (Below P) @30-45% Load


12:00 AMRAP

x3 Box Jumps @40”/36”

x12 Single Arm OH Walking Lunge w/DB-KB @50/35

x12 Single Arm OH Walking Lunge w/DB-KB @50/35



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IT Band and Hip Flexor WOD.


Coconut Mama‘s “Pumpkin Fudge” looks yummylicious ;)

Monday 102714

Workout of the Day





2:00 Weighted Plank

2:00 Paralell Prone Hold @ top of Hip Extension

2:00 Rest


2 RFT:

x100M Bear Crawl

x40 Ball Slams

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Some Hip Flossing action for your Monday ;)


Fast, easy, Paleo version of the Macaroon. “CocoRoons” on Fast Paleo.

Rest Day 102614

Meet John.

Our First Marathon

He’s pretty awesome. He’s husband to Allison, a Marine, and an awesome athlete. And he’s only here for a few more weeks, so go ahead and tell him how awesome he is before he leaves.

We wanted to get to know him better so here’s what we asked him:


How/why did you start Crossfit?

“Allison (my wife) had started doing crossfit with a lot of our friends so I started working out with them intermittently.  I liked learning new movements and feeling like my entire body was completely broken off after a workout so I stuck with it.” 

How long have you been doing it?

“I started doing occasional workouts in May of 2012 but didn’t get serious about it until Spring of 2013.  I have been doing WODs in the base gyms on Okinawa by myself since then and occasionally at Shogun Crossfit, the on base affiliate in Oki.  Oceana is my first time regularly attending any classes or getting any instruction other than Allison telling me my clean looks like garbage.”

 What are your favorite and least favorite movements?

“Favorite: Pull-ups (I’m a Marine, that has to be my first answer right?), anything gymnastic
Least Favorite: Wall Balls and DUs”

What have been the benefits of it to you?

The biggest benefit has been the people that I’ve met.  Almost everyone I’ve met at crossfit brings a very different perspective to the sport and their own knowledge base.  

What are some of your goals?

L-Sit to Handstand on the parallettes and to clean up my olympic lifts.  

What’s something nobody would know about you?

I tried to run the length of Okinawa from South to North.  I made it 52 miles and had to have Allison pick me up because… well… that hurt a lot and I thought my shins were going to explode.

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That’s awesome! Thanks for sharing, John! We’ve loved having you here and hope you’ll come back to see us often! ;)





Saturday 102514

Workout of the Day

jeremiah-wittmanU.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Thursday 102314

Workout of the Day

3 Wave Snatch Ladder

EMOTM x1 Full  Snatch (Increase load each interval)

after 1st failure, rest 3 Intervals and strip weight.

after 2nd failure, rest 3 Intervals and strip weight.

after 3rd failure, stop.


x100 Abdominals LVL 3-5

x50 KB LVL 3-5



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Banded Hamstring stretch ideas.


Interesting read on Breaking Muscle on the “Power Output Comparison of Power Clean, Hang Power Clean, and High Hang Power Clean.”

Wednesday 102214

Workout of the Day

Sets NFT

3×15 Box Front Squats @14-18″ @30-40% Load

3×15 Push-Ups LVL 3-5


3 RFT:

x20 Box Jump & Over @24/20″

x20 Goblet Squats @70/53

x20 Pull-ups



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Opening the hip for wide pulling.


“Coconut Flour Tortillas” on Ask Georgie look sooo yummy and they’re simple! Check them out ;)