' CrossFit Oceana

Tuesday 070114

Workout of the Day

 3 RNFT:

x8-x12 GHR

x8-x12 Shoulder Touches

immediately followed by…

“Isabel” or “Randy”

immediately followed by…

3 RNFT:

x8-x12 GHR

x8-x12 Shoulder Touches

 

 

 

Mobility

 Ahhhhhhhhhh……yes! (this is continuing what we started yesterday, with our mobility work)

Strength

Remember how I said to save your anti-pork rind comments until part II? Well, here’s part II.

Check out the article on Mark’s Daily Apple entitled,  “Is It Primal?” and then let the commenting begin ;)

Announcement

**This July 4th (Friday) Crossfit Oceana will only be running 1 WOD at 10a.m.

There will be day care and it will be fun!

So come and get your sweat on and let’s start the celebration of our freedom and independence together!**

sunday 062914

thank you Coach C

Taking the school age daycare outside is a blast for the kids

 

REST AND RELAX DAY!!! get ready for a new week of training. If you are competing plan to spend extra time in the gym working on your weakness.

Saturday 062814

Workout of the Day

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.  He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Friday 062714

Don’t Forget - 

If you are interested in becoming a part of the OC Competition Team, send Coach Garrett an e-mail before the end of TODAY (June 27th).

This will let him know who’s interested as he starts to put the distribution list together. So if you’re interested, send him an e-mail and stay informed!

tgrice99@hotmail.com

Workout of the Day

6 RFT:

x8 Ring Pull-Ups

x12 DB/KB Rack Lunges @53/35

LIFT

5×8 Stiff Legged Dead Lift

STRENGTH

x45 Strict TTB

 

Mobility

Do you have short anterior neck flexors? Check this out:

Recipe

I’m going to try this “Italian Chicken Casserole” by Meatified, tomorrow night. The cream sauce is made from full-fat coconut milk and pureed sweet potatoes! Yumm-o. Can’t wait!

Thursday 062614

Workout of the Day

Tester:

7×50 Rope Waves

then…

For Time:

x20 Box Jump up and Over @ 24/20

x20 C&J @ 135/95

x20 Box Jump Up and Over @ 24/20

x15 C&J @ 185/115

 

Mobility

Let’s mobilize our thoracic spine! :)

 

Strength

I really liked these diagrams and quick reminders of the mobility we should be doing in order to maintain and strive for great squat position.

Check out T Nation‘s “Break Up Those Hips and Fix That Squat.”

Announcement

Hey, all of you awesome OC athletes!

If you are interested in becoming a part of the OC Competition Team, send Coach Garrett an e-mail before the end of THIS FRIDAY (June 27th).

This will let him know who’s interested as he starts to put the distribution list together. So if you’re interested, send him an e-mail and stay informed!

tgrice99@hotmail.com

Wednesday 062514

Workout of the Day

8 RFT:

250M Run

x4 C2B Chin Ups

x4 PP @ 165/105

LIFT

10×3 Hang Power Clean (increasing the load every 2 sets beginning with empty bar

STRENGTH

x60 Strict K2E

 

Mobility

We’ve been hitting all the muscles that are connected to our neck pretty hard these past 2 weeks. Let’s show our head trunk a little love today with this MWod :)

Recipe

Coach Clarissa shared a yummy, fresh summer salad recipe. Check out how easy it is and comment with a favorite recipe you’d like to share!

Coach Clarissa’s Mango Avacado Salad:

Ingredients-

•Diced Mango

•Diced Heirloom Tomatoes

•Diced Avocado

•Minced Chives (to taste)

•Pinch of Sea Salt

Toss all ingredients except chives,  then sprinkle chives on top. Serve as is, or on a bed of lettuce. Enjoy!

Tuesday 062414

Workout of the Day

15:00 AMRAP:

x80 DU

x40 (20/20) Single Arm OH Lunges Holding KB @ 53/35

x20 Dynamic Push-ups (narrow grip on floor to 12-14″ wide surface)

LIFT

Front Squats Heavy as Possible

1×12  1×9 1×6 1×3

Mobility

Check out this pre-workout squat hip sequence:

Strength

“I’m just not feelin’ it today.” I’ve heard this from a few others at the gym recently (including myself). Glad to know it’s a normal cycle ;)   “I Don’t FEEL Like It: How to Kick Start Your Motivation,” On WOD Talk.