WODS

Monday 112414

Workout of the Dayfemalecoaches

TESTER

14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters (95#/65#)
Burpees

SKILL/AUXILIARY

5×5 KettleBell Cleans x2 Bells 

3×5 KettleBell Snatches Each Arm 

x20 Total Turkish Get-Ups

 

 

 

 

 

 

Mobility

Muscle Stiffness and Athlete Mobility

Recipe

Try these “Pesto Mashed Potatoes” as a side to go with all that turkey! From Paleo Leap.

Rest Day 112314

Meet Garrett.

garrett1

 

He’s an all-around great guy. Say “hi” to him next time you see him ;)

 

How/why did you start Crossfit?

After a meniscus repair, recovery took over 2 years without much luck then Tina got me to come in and I’ve been hooked ever since. Thank you Tina!!
 

How long have you been doing it?

It’ll be 2 years in December. 

What are your favorite and least favorite movements?

My favorites would be the snatch and muscle up. 
Least favorite are burpees and thrusters. 
 

What have been the benefits of it to you?

It’s definitely brought out my competitive side and has shown me how big the Crossfit community is and I have met many incredible athletes and have made many friends. 

I’ve been able to take my fitness further than I ever expected and still plan to take it further.  
 

What are some of your goals?

To qualify for the American Open. 
 

IMG_7428 as Smart Object-1(1)What’s something nobody would know about you?

I did martial arts for about 7 years and have my black belt in Tae Kwon Do. 

 

 

 

Thank you for sharing, Garrett!

 

Saturday 112214

Workout of the Day

 

aaron-holleymanU.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

 

 

 

 

 

Friday 112114

Workout of the Day

LIFT

3×10 BarBell Good Mornings 

3×5 Kang Squats

CONDITIONING

5 sets:
3 Back Squat (70% of 1RM)
6 C2B pull-ups AFAP
250m sprint
5 min rest

IMG_7246 as Smart Object-1

 

 

 

 

 

 

 

 

 

Mobility

Check out this mwod about the IT Band.

Recipe

Elana’s Pantry has done it again with these “Banana Walnut Muffins”. So easy, and so tasty!

Thursday 112014

Workout of the DayIMG_8209 as Smart Object-1

CONDITIONING

10 sets:
3 DL – 155lb/225
12 Lateral Box Jumps @20″
2 min rest

SKILL/AUXILIARY

3×20 KB Halo (Across Sets & Light)

3×15 UB Vertical KBS (Ascending Load Each Effort)

3×10 KB Chain Saw Row Each Arm (Across Sets & Moderate)

 

 

 

Mobility

Mobilize those hammies ;)

Strength

Are you as good to your body outside the gym as your are inside? Check out “7 Tips For Post-WOD Recovery” on the Pure Pharma blog, and make sure you’re taking care of yourselves ;).

Tuesday 111814

Workout of the Day

LIFT

3×5 Front Squats (Building Sets take place btwn 65-75%)

3×3 Front Squats (Building Sets take place btwn 75-90%)

1×1 Front Squat @ or btwn 90-95%

CONDITIONING

5 sets @85%:
10 OHS @95#/65#
40 DU
10 T2B
Rest 2:00

 

 

IMG_7188 as Smart Object-1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mobility

OHS prep

Recipe

Looking for a super easy dessert this week? Look no further, for here are some “Almond Butter Blondies” on Elana’s Pantry.

Monday 111714

Workout of the Day

CONDITIONING

EMOM 12:
Odd: HSPU AMRAP in 20sec
Even: 5 Power Clean Touch and Go

SKILL/AUXILIARY

x4:

A1. 6-8 Ring Dips 20X0, rest 20 seconds
A2. 10 Front Rack BB Lunges, Rest 2:00

IMG_7266 as Smart Object-1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mobility

Get prepared for that front rack position ;)

Strength

If you are wondering what all those skill work numbers mean, check out this article from Crossfit Invictus on tempo training, entitled “What Does 30X0 Mean? – Why I Like Tempo Training”.

Rest Day 111614

Meet Sarah.

sarahm1

If you don’t know her, you should. She rocks, and here’s her story:

 

 

 

 

 

 

 

How/Why did you start Crossfit?

After having my last baby, I was very overweight and unhappy with myself. I knew I needed to make a huge change by starting to take better care of myself so I can be a happy and healthy Mom for my boys. And it was one of the best decisions I have ever made!

 

How long have you been doing it?

I started my Crossfit  journey 15 months ago.

sarahm7

 

 

 

 

 

What are your favorite and least favorite movements?

I can say I like doing or trying to do everything, even burpees.

 

 

 

 

 

 

What have been the benefits you’ve seen?

The main goal for starting was to lose weight. So far I’ve lost 35 pounds and I feel absolutely amazing. But I’ve learned that its not just about losing weight. I am so much stronger, I have energy, and I can play and wrestle with my boys without feeling tired or having to stop after a few minutes. I feel more confident about myself because I am able to do things I never thought were possible. I have conquered so many fears through Crossfit, it has completely changed my life. It helped me become more concerned about nutrition and how important your diet can be. And all of this has happened in 15 months! And I am so excited to see where I’ll be in another 15 months!
I am so grateful for the amazing people I have met and my wonderful Coaches for all their love and support. And being able to share this with my Mother and Grandmother is totally awesome!

 

What are some of your goals?

I have surpassed EVERY single goal I have set for myself. But one day, I WILL get a muscle up! I would like to back squat 200 pounds and unassisted pistols.

Sarahm5

 

 

 

 

 

 

 

 

 

What’s something nobody would know about you?

I was once a Crossfit hater….. Yes, I know. I have seen the light! And the error of my ways! I love Crossfit! And LOVE Crossfit Oceana and EVERYONE here!

Since Sarah was interviewed, she achieved her goal of unassisted pistols! We are so proud of you, Sarah and look forward to witnessing many more PRs! :)

 

 

Saturday 111514

Workout of the Day

TESTER

12.3
AMRAP 18:
15 Box jumps (24″/20”)
12 Push presses (115/75#)
9 Toes-to-bar

SKILL/AUXILIARY

x3:

A1. 8-10 DB push press; rest 10 seconds
A2. 12 Tempo Banded LL :2 @top ; rest 10 seconds
A3. 30 Double Unders; rest 2:00