' WODS

WODS

Supplemental Exercises: Week 3

Each day, athletes have to choose 3 pieces.  2 have to come from the same principle.

This still allows for a day of training, any day each athlete chooses, to skip supplemental training.


Choose 3 pieces, 4 days a week:

Ninja

4 Count Ladder Two Feet Out/In/Out 10x3x4 Count

EMOTM x10 x12 Lateral Box Jumps @20

10x4x Broad Jump Hurdles @24

x10 TAB ME DU


Warrior

EMOTM x12 Odd : x1 ME Set of UB Shoulder Touches/ Even : x4 HSPU

15×3 Strict/Banded/Weighted Chin Up

20×2 Tempo :5 Con :5 Ecc Ring Dips Strict/Banded

6×30 Russian Twists @20/14


Super Hero

5×7 Double KB Push Press x7 Double KB Goblet Squats

250M Prowler Push High Handle @180/100

6×20 KBSDLHP @70/53 while standing on 20″ boxes

6×20 Alternating One Arm KB Snatches @53/35

Sunday 072014

 

We will miss BEN

 

 

AND Dewayne!!  Best of luck and God speed!

REST DAY!! If you did Bend the Bar and have pictures please post them to FB. We love to see them.

 

Saturday 071914

Workout of the Day

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Announcement

August 2nd, Crossfit Oceana will be participating in the 31 Heroes WOD at Crossfit Waterside.

Click HERE to register for the event.

Come join your coaches and fellow athletes for this great charity cause! It’s a perfect way for Crossfit Oceana to get involved with the Hampton Roads Crossfit community.

Let’s show our support with a big turnout!

Friday 071814

Workout of the Day

NO TIME CAP

“Joker and the Thief”

2k Row 

x100 Bench @95/65 (@BW if froggy)  

2k Row

 

Mobility

Shoulder position fault

Recipe

Eat Live Grow Paleo put out some yummy looking rub recipes. Check them out HERE.

Thursday 071714

Workout of the Day

(15 Minute CAP)

3 Rounds of

30 Wall Ball Shots 

7 Muscle Ups (modification for MU is x21 Horizontal RR + x21 Dips PER ROUND)

 

Mobility

Untack those shoulder/chest tissues!

Strength

We want to remind athletes that any training day during the week can be an “off” day from supplemental training. There are 3 principles, 4 exercise routines each, and 3 routines a day. If athletes are struggling too much, or feeling exceptionally fatigued, then REST is the recommendation. The supplemental volume laid before the athletes has only a few core intentions.
-Get Better
-Get Stronger
-Make Change
In no certain terms, can the work be completed as programmed. There are a few core variables that will always prevent even the best athletes from finishing their volume daily.
-Time of Day
-Programmed WOD in combination with supplementation
-Fatigue
-Soreness
-Motivation Levels
The entire cycle was designed to “relatively” fit into a single training session. It wasn’t designed with “time” as a priority. The intention was to provide a high level of variant exercises with an elevated amount of volume.
We hope this helps you better understand the cycle put before us :)

Wednesday 071614

Workout of the Day

(15 Minute CAP)

15 Push Press @165/115  

15 Box Jumps @36″/30″

 15 Push Jerks @165/115  

15 Box Jumps @36″/30″

15 Split Jerks @165/115

 

Mobility

Prioritizing Shoulder mobility

Recipe

Look how delicious these “Homemade Popsicles” from Le’Becca look! And soooo refreshing!