Rest Day 122114

Meet Janine.

imageShe brings a happy vibe to every class she attends. Take a minute to get to know her better ;)


How/why did you start Crossfit?

I spent a few years struggling through boot camp style workouts using RKC (aka Hard Style) Kettlebells.  In those workouts there was the occasional tire flip, rope climb or box jump.  I absolutely loved the feeling of empowerment that came with learning how to do these movements so I started searching and realized that Crossfitters did that sort of thing all the time.  Once I decided Crossfit was where I wanted to be it took me a long time to have the courage to show up…

How long have you been crossfitting?

I joined last April, so coming up on about 8 months.

What are your favorite and least favorite movements?

Favorite:  I’ll always enjoy Kettlebell work (mostly because I’m comfortable with the movements).  I’m also really enjoying learning how to lift.  What am AMAZING and challenging thing working with a barbell is.  And, I love (hate) burpees.

Least favorite:  Squatting.  For whatever reason, nothing about that movement comes natural to me. I really struggle with my form and strength.

IMG_8638 as Smart Object-1What have been some of the benefits you’ve seen?

I must have known on some level deep down that Crossfit was going to rock me to my core!  While the physical struggle was and is expected I’m not sure I was fully aware of the mental struggle that would ensue.  I really can’t say enough positive things about what I’ve learned and am still learning about myself.  At the risk of sounding dramatic, its almost like a rebirth.  While I’m nowhere near where I dream of being, I am stronger both mentally and physically than I was yesterday and the benefits of Crossfit and especially the community and Coaches here at Crossfit Oceana have enriched my life in so many ways!

What are some of your goals?

Right now I’m chasing competence.  It will be a GREAT day when I have the strength and ability to do movements that I currently have to find alternatives for (HSPU’s, Pullups, Double Unders to name a few).  And I really, really want to be able to do a pull-up!  

What’s something nobody would know about you?

Once in a lifetime ago I was a dancer and member of an elite National Championship winning dance team.  During college I spent a season or two dancing at the Magic Kingdom as well.  I have a B.A in English from Rollins College and an M.A in Education and Human Development from The George Washington University.  I’ve taught at the high school and collegiate level but spent most of my time working as a consultant in Corporate Education before becoming a mother.  I put my career on hold to become a Mom for many years but started consulting again on a part time basis about two years ago.  Most importantly though I have an amazing eight year old daughter, four year old son, two mischievous canine children and a husband in the Navy.  And I am constantly in awe at all the wonderful people and experiences I’ve had in my life so far and consider myself so very blessed!


Thanks for sharing, Janine! We love having you here!

Saturday 122014

Workout of the Day

jared-vanaasltU.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

Monday 121514

Workout of the Day
















2 Cycles:


:15 MaxEffort Reps DeadLifts @185/125

:15 Rest


:15 MaxEffort Reps Chin Ups

:15 Rest 


5×5 KB PushPress x2 Bells

3×5 KB Clean Each Arm 

3×5 KB Snatch Each Arm 



Pathomechanic pull-up cues


Wanna hear something amazing?…

… … … …

“Blueberry French Toast Casserole.” Wasn’t that amazing!? You can thank Elana’s Pantry.

Rest Day 121414

Meet Jeri.

Screen Shot 2014-12-11 at 10.20.34 PMShe’s beautiful inside and out and sweeter than a candy cane.

If you don’t know her, get to know her. She’ll only be here for a few more weeks :(

We asked her a few questions so we could get to know her better:




How/why did you start Crossfit?

I saw a Groupon for a 1 month membership while I was sitting on my couch eating chocolate and drinking wine. I thought maybe it was a sign.


How long have you been crossfitting?

2 years


What are your favorite and least favorite movements?

Snatch is my favorite and least favorite. It is the most difficult lift for me, but when I make improvements or PR, it is more exciting to me than hitting a PR on anything else.

What have been some of the benefits you’ve seen from it?

I have become much stronger physically and mentally, but the biggest benefit is being part of the Crossfit Oceana family. I love being around people who inspire me to work hard and have fun.



What are some of your goals?

I really want to be able to do handstand walks and do a body weight snatch.

What’s something nobody would know about you?

I have a phobia of public speaking. It’s not that I don’t like to do it, it literally terrifies me.


Thanks for sharing, Jeri! We will all miss you and hope you’ll continue to call us your home! ;)

Saturday 121314

Workout of the DayScreen Shot 2014-12-11 at 12.35.53 PM

Partner “Desforges”
5 RFT:
12 deadlifts (225/155, Scaled: 185/105)
20 pull ups
12 clean and jerks (135/95, Scaled 95/65)
20 knees to elbows
(25 minute time cap)
Followed immediately by a 1 mile run

Teams must be 2 women OR 2 men due to equipment requirements. Each team will have 2 barbells, one for the deadlift and one for the clean and jerk. No weight changes during the WOD. All teams must have an agreed upon weight for both movements, there will be a section in the heat sheet to specify the weight each team will use.

**Daycare will be provided during your heat**