Monday 050613

Catherine / 5 Comments

And now… a word from Coach Matt: 

 “Too frequently in our sport, and life in general are our tasks completed for TIME.  Our cars can reach speeds of 150 MPH, an entire Thanksgiving meal can be microwaved in no time.  Access to clothes, shoes, news, and more is incredibly fast with computers, laptops, and even our phones.  It’s obvious that we live in a modern age of being able to accomplish anything, FAST.  

It is however, few and far between that we witness things being done RIGHT.  Not often we take TIME to see a process.  To see something grow.  To see something develop.  Here lies the inspiration: To walk into the OC, and complete the training as prescribed.  That may not be tomorrow.  Perhaps it seems impossible if “pull ups” are on the whiteboard, or “double body weight dead lifts” but, that is only for today.  

There is room for evolution, development, growth, expansion.  It will take TIME but, with the right coaches and mindset, you will do it RIGHT.  Tabulate the ratio of prescribed workouts to modified and assess just how “strong” and “fast” you really are.  This is a race but, we have our lifetime to enjoy the ride and do it RIGHT.” 

Well worded, Matt! Celebrate the goals you accomplish and keep moving forward  

Workout of the Day

Good Morning Squats

4-6 x 7

WOD

15 Minute AMRAP:

15 Ab Rolls

10 Deadlifts @ Bodyweight

5 Front Squats @ Bodyweight

Sunday 050513

The OC / 0 Comment

CINCO-DE-MAYO

http://en.wikipedia.org/wiki/Cinco_de_Mayo

If you want a little history to read on your

REST DAY

HAVING A FUN DAY

ON VACATION

OR AROUND TOWN

          Have fun and be happy!

       Don’t forget about the “HEALING LIFE FESTIVAL” down the Oceanfront, Sunday May 5th @ 10am-6pm. Go for a walk and take a      healing rest day.

Saturday 050413

Catherine / 2 Comments

Workout of the Day

“Collin”

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

6 Rounds: 

400m with a sandbag (or plate) @45#/25#

12 Push Presses @115#/75#

12 Box Jumps @24″/20″ 

12 Sumo Deadlift High-Pull (95/65)

Friday 050313

Catherine / 4 Comments

Workout of the Day

Death By Style:

2 Deadlifts (# Is Athlete’s Choice)

Burpees (Ascending Reps)

(Score is Minutes Completed)

Then…

15 Rounds:

5 Kettlebell Swings

5 Kettlebell Figure-8′s 

Mobility

If you have any hamstring stiffness after today’s workout give this MWOD a shot. Skip the first 2 or so minutes if you want to get to the good stuff. 

Strength

Another article on Wrist Mobility, this one from Tabata Times, for you all with the wrist complications! We all want you to have a good rack

Wrist Mobility Is Key To A Good Rack

Recipe

I’m usually not much for Paleo bread, but this recipe has two of my favorite things in it! Recipe courtesy of Virginia is for Hunter Gatherers. 

Bacon Jalapeno Bread

Thursday 050213

Catherine / 6 Comments

Workout of the Day

Turkish Getup Clinic

WOD

20 min AMRAP:

200m Run

5 Turkish Getups (each arm)

5 KB Squat Cleans

5 KB Snatches (each arm)

Mobility

Turkish Get-Up MobilityWOD! If you’re uneasy with the shoulder position that is demanded by the TGU, watch this MWOD, come in 10-15 minutes early and do the mobility work before class to set you up right!

Strength

Spencer Arnold talks about the explosiveness at the top of the second pull. Open dem hips y’all. 

The Icing On The Cake

Recipe

Yummy recipe from Strands of My Life for a Greek Treat… I’m making this ASAP!! 

Lamb Kofta & Potato Rosti

Wednesday 050113

Catherine / 1 Comment

Workout of the Day

Power Snatch

3-3-3-2-2-1-1

WOD

“Helen in Pieces”*

4 Rounds:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

*Rest 30 Seconds after completing each round*

Mobility

Wrist problems overhead? Watch this video from K-Starr… 

Strength

An article from HuffPost about the effect of stress on your body, from your brain to your tummy to your skin.. Read up, be patient and learn something, it really is interesting

This is Your Body On Stress

Recipe

Oh my gosh these look amazing!! This recipe from Paleo Girl’s Kitchen is going to be my new go-to to bring to a party as an appetizer… Just look at the name.. 

Scallop Bacon Sandwiches

Tuesday 043013

Catherine / 7 Comments

Workout of the Day

Strict Press

3-5 x 5

WOD

50-40-30-20-10

Double Unders

Goblet Lunges

Push-Ups

Mobility

K-Starr gives you a couple hip and shoulder mobWOD’s to unglue your capsules

Strength

A tip from Charles Poliquin on what you need to focus on to get the body you want for the summer. If you want to lose fat and put on lean muscle, look at the tips he gives for that. It should look familiar. 

How To Get Your Body Ready For Summer

Recipe

This recipe is a shout-out to Savannah! Girl’s got avocado cravings… Here’s a yummy recipe from REMCooks that might help

Baked Egg in an Avocado Cup

Monday 042913

Catherine / 3 Comments

Workout of the Day

Heaving Snatch Balance + Overhead Squat

[1+2] x 6

WOD

Run 800m

30 Medball Clean Wall Balls

Run 400m

15 Medball Clean Wall Balls

Run 200m

Mobility

MobilityWOD guru K-Starr finally has released his book “Becoming A Supple Leopard”, your personal guide to muscular freedom and tissue unjunkification! Here’s a review of the book:

Strength

I know there’s been an article circulating on why running is “bad” for you if you want to get fit. Reality check: A lot, A LOT of runners are in shape right? Maybe there’s something to it. Reality check: Variety matters. It’s not about just running, just lifting, just bodyweight… it’s about using it all to get the body and athleticism you want. Here’s an article about how CrossFit and distance running could, in fact, go together. 

CrossFit + POSE: How to Easily Run 50 Miles on a Whim

Recipe

Craving rolls? Here’s a recipe from Paleo Spirit to quell those cravings. 

Paleo Dinner Rolls

sunday 042813

The OC / 0 Comment

LOOKS LIKE THE LADIES ARE HAVING FUN!

GREAT JOB.

REST DAY

 AMAZING!

CrossFit Oceana is one of the sponsors for the walk/run on Sunday 2:50pm  at the Neptune Park 31st & Atlantic. Come by and wear our shirt if you have one

Saturday 042713

Catherine / 1 Comment

Workout of the Day

“Jorge”

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

For time:

30 GHD Sit-Ups

15 Squat Cleans (155/105)

24 GHD Sit-Ups

12 Squat Cleans 

18 GHD Sit-Ups

9 Squat Cleans 

12 GHD Sit-Ups

6 Squat Cleans 

6 GHD Sit-Ups

3 Squat Cleans