Thursday 041014

Workout of the Day

20mn AMRAP:

20 Push Jerks @ 165/105

20 Tire Flips

SKILL/ACCESSORY

Upper: 5xMax Effort Clapping Push-ups

Lower: 5×15 Air Squat to Calf Raises (triple extension)

 

Mobility

Keep mobilizing to prevent injury! Keep those shoulders supple by working on your shoulder internal rotation:

 

Strength

Could your Over Head Squat use some tweaking? Where is the imbalance? Shoulders or hips? Check out this quick read on why we should pinpoint those imbalances and mobilize. :)

“Shoulder Imbalance in the Overhead Squat” on Confessions of an Exerciseaholic.

Wednesday 040914

Workout of the Day

5 RFT:

3 Rope Ascents

12 UB OHS @95/65

LIFT
HBBS 3×10 beginning at 40% of 1RM moving up in weight each set

 

Mobility

 Take just 4 minutes to mobilize each quadrant (16mn total) of your back (ribs) today. Yes, there is a direct correlation between your ribs and your shoulders. If you don’t have time to give 4mn per quadrant, mobilize the high ribs for overhead work, or the lower ribs along the scapula for improved internal rotation and extension.

Recipe

It’s always good to make a few recipes that you can keep in your fridge for quick snacks or “grab and go” meals.

Check out Elana’s Pantry for her take on Mango Salsa”. A perfectly clean eat for those “I’ve got the munchies” moments ;)

 

Monday 040714

Workout of the Day

“Death by HSPU”

After failure, complete 45 Deadlifts @ 225/155

SKILL/ACCESSORY

Lungs: 3x600M Row

Gymnastics: Complete 30 Skin the Cats

 

Mobility

We don’t have normal, healthy shoulders unless we have full range of motion (going from full flexion into full extension. I.e. Skin the Cat)

Recipe

How about some “Slow Cooker Apple Crisp” (from Fit and Fresh) for Family Night this week? Throw it in a slow cooker early in the day and don’t think about it again until you’re ready to eat. Yum!

Saturday 040514

Workout of the Day


Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife and daughter.

 

Friday 040414

Workout of the Day

Teams of 2 Complete “Kelly” Together.

5 RFT:

400m Run

30 Box Jumps

30 Wall Balls

SKILL/ACCESSORY

Upper: 3×15 Behind the Neck Shoulder Press

Lower: 3×15 Good Mornings

 

Mobility

Hot Knees? K-Star gives us a bunch of exercises to help free up the tissues that contribute to hot knees. I’ll be posting this again for sure :)

 

Recipe

This Date and Shallot Rosemary Chicken from PaleOMG looks A-MAY-zing! Happy Weekend Everyone!

 

Thursday 040314

Workout of the Day

10:00 1RM Snatch*

10:00 1RM Power Clean*

*2 misses ends session

SKILL/ACCESSORY

Lungs: 20x Tabata Intervals of DUs

Gymnastics: 5×10 Wipers

 

Mobility

Are you a Desk Warrior? Check out this mobility WOD on freeing up the anterior bits of our neck that in turn, help the posterior tightness as well as our Psoas…crazy!

 

Strength

Recently I’ve had a few people ask me if massage therapy is really beneficial to athletes. Well, this article isn’t about massage therapy and performance recovery, but it IS 10 Reasons Why Crossfitters Should Practice Yoga. Until I find the articles I want, to back up my scientific studies personal experience, read this article and practice. Yoga IS a form of massaging your muscles. We always hit ‘em hard and fast. We owe it to them to stretch and “massage” them for at least 1 hour a week. Thank you, Tabata Times

Wednesday 040214

Workout of the Day

8:00 AMRAP:

Sprint 50yd total

8 KBS @ 75/53 Absolutely Vertical

LIFT

Front Squat:

3×10 beginning @ 30% of your 1 RM moving up in weight each set

 

 

Mobility

Sprinting prep right here:

Recipe

It’s Spring time and with that comes green trees, chalked-up driveways, fresh fruit, fruit smoothies, fruit anything! Bring on the sun and the fruity flavors. And check out this “Paleo Lemon Bread with Lemon Glaze” by Primally Inspired.

Announcement

Sweatshirts are in and they are awesome!
If you pre-ordered yours, please see a coach who can take your payment and give you your correct size/color.

If you did not pre-order one and would like one, please e-mail Coach Sara.

Sara@crossfitoceana.com