Wednesday 061913

Catherine / 1 Comment

Workout of the Day

Snatch

3×3 @70% (not touch & go)

2×3 @75% (not touch & go)

3×1@77%

WOD

10-9-8-7-6-5-4-3-2-1

Front Squats @115/75

Toes To Bar

Mobility

Make your shoulders more stable when hanging from the bar and get a better position for your Toes to Bar with this MWOD from K-Starr.

Strength

Lift Big Eat Big has compiled the last list us ladies will ever need to read to convince us that we should never lift heavy… #7, no woman should be able to do that….!

10 Reasons Why Heavy Lifting is Terrible for Women

Recipe

Chocolate.. Banana… Bacon….. Cream……. Pie!! Thank you Civilized Caveman Cooking Creations.

 Chocolate Banana Cream Pie with Bacon

Tuesday 061813

Catherine / 1 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

Shoulder Press

5×3 @85%

Push Press

3×5 @75%

Split Jerk Ladder (from a rack)

EMOTM, until failure, beginning at 115#/75

[Increasing by 20/10 pounds per round]…

Immediately after Failure, Drop Bar to Floor and Perform:

30 Burpees Over Bar

20 Deadlifts @ Current Weight of Bar

10 Handstand Push-Ups

Mobility

WHAMMY! It may be a little chore to get into this MWOD.. but its soooo worth it.

Strength

 ”Ladies, in my professional opinion, as a gynecologist, it’s ok to pee during double unders.” SEE! It’s not so uncommon [SIDENOTE: try not to be as creeped out as I was by the beginning pee sounds.. eww]

Recipe

Make your own coconut milk yogurt with this recipe from Kitchen Confidence!

Coconut Yogurt 

Monday 061713

Catherine / 1 Comment

Workout of the Day

Box Jumps

6×3 @80%

6×1 @85%

WOD

15 Minute AMRAP:

5 Power Cleans @225/155

5 Rope Climbs

Mobility

Do you know your weaknesses? Do you have your go-to mobility exercises to address those weaknesses? Well, you should… check out this video for some direction.

Strength

MOAR FLEXIBILITY!!! Get more from Greg Everett.

Shut Up, Flexibility

Recipe

Yummy, simple salad from Ancestral Chef. 

Paleo Roasted Tomato Basil Salad

SUNDAY 061613

The OC / 0 Comment

You guys have earned a rest day for sure!!!! what fun in the sun.

Saturday 061413

Catherine / 2 Comments

BEACH WOD!

Meet at 10am at 60th Street on the beach!!

Things you should bring: WATER! TOWEL! Whatever you need to replenish yourself after! Remember there are no bathrooms on the beach, wear a bathing suit if you’re uneasy

AND NOW….the WOD! 

Grab a partner and run through the following stations:

Partner Carry (or resistance sprint)

Partner Sit-Ups (with a high five!)

Leapfrog

Wallball Burpee Chest Pass

Wallball Run

Partner Push-Ups (with a high five!)

Slamball Toss

Partner Pistols

Wheelbarrow

Walking Lunges (with a twist to your partner!)

*Distances and Reps will be discussed at the beginning of the workout! Get EXCITED! Your coaches sure are!*

Friday 061413

Catherine / 1 Comment

LOCATION FOR THE BEACH WOD:

We will meet at 10am on the beach at 60th Street (we didn’t want you all to pay for parking!) Plan accordingly since the only bathroom will be the ocean… All members and friends are welcome to join in our SUPER AWESOME TOTALLY FUN COOL BEACH PARTNER WOD!

We are going to post the workout tomorrow so you can get pumped!!

Workout of the Day

High Bar Backsquat

6×2 @85%

1×10 @65%

WOD

12 Minute AMRAP:

20 Hand Relase Push-Ups

21 Overhead Squats @75/55

Thursday 061313

Catherine / 2 Comments

Remember we are doing a Beach WOD at 10am THIS Saturday. There will be no other classes at the OC on Saturday! We will post on the website tomorrow the meeting location, looking like it’ll be the State Park

Workout of the Day

Deadlift

5×5 @75% of 5RM

WOD

8 Rounds of Tabata for each of these movements*:

1) KB Snatches @53/35 L/R

2) Ring Dips

3) Wall Ball Shots

*Target number’s: KB Snatches- 80/ Ring Dips- 64/ Wall Ball Shots- 64*

Mobility

Summer’s here and that means travel for some of us! Going on vacation = Fun. Being totally wrecked from the plane ride there = No Fun. Here’s a couple tips from K-Starr on surviving your plane ride. I always bring a lax ball with me and roll out against the seat, I don’t care if people around me question my motives… it feels gooood.

Strength

Should you be worried about your BMI or spend your efforts on making sure you are eating quality food, exercising and getting enough sleep? Read this article from Chris Kresser, and think about it if someone tells you your BMI means your health is in danger…

Do Fat People Live Longer?

Recipe

¿Quieres Carnitas? Make use of your dutch oven for this recipe from Marks Daily Apple

Crispy Carnitas

Wednesday 061213

Catherine / 6 Comments

Workout of the Day

Snatch 6×2 @75%

*Not Touch & Go*

6×1 @85%

WOD

40 Man Makers

Mobility

More on your Oly Lifting Set-Up

Strength

Always good to listen to your body and be able to give it what it needs. You’re not exempt from Overtraining/CNS fatigue, none of us are, know the symptoms so you A. don’t think your going crazy and B. know when to back off. 

When to Say When: Overtraining Syndrom and CNS Fatigue

Recipe

Easy, peasy recipe from Generation Y Foodie for an on-the-go breakfast option!

Prosciutto Egg Cups

Tuesday 061113

Catherine / 1 Comment

Workout of the Day

Clean & Jerk

6×2 @75%*

*NOT Touch & Go*

6×1 @85%

WOD

3 Rounds:

34 Walking Lunges

35 Ball Slams @30/20

36 Double Unders

Mobility

Do you know the differences in your set-up between your Deadlift and your Oly lifts? NO question, they are not the same… if you think they are come talk to one of the coaches and we’ll talk to you for an hour about how they are different. Or you can watch this

Differences in Deadlift and Oly Set-Ups

Strength

8 Ridiculous Nutrition Myths Debunked

Recipe

Want to sneak the awesome nutrients and goodies that you get from offal into you and your family’s diet?? Try this yummy chili recipe from Food Renegade. 

Pizza Chili

Monday 061013

Catherine / 2 Comments

Workout of the Day

Shoulder Press

3×3 @85%

Push Press

6×6 @70%

WOD

3 Rounds For Time:

25* Kettlebell Swings @53/35

15* Knees to Elbows

10* Dips

*All Sets Must be Unbroken [any set not completed unbroken must be restarted]. 15 Minute Time Cap*

Mobility

Low back aching… do you haz it? or know someone who does? Here’s a quick test for your back that will tell you if you’re missing hip flexion and have super-tight anterior hip thangz. 

Strength

This Is Your Brain On Coffee

Recipe

MMMmmm. A recipe for a yummy summertime drink from Veg Recipes of India!

Lychee Lemonade