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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


3×10 BarBell Good Mornings 

3×5 Kang Squats


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

IMG_7246 as Smart Object-1











Check out this mwod about the IT Band.


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


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


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)





Mobilize those hammies ;)


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


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%


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



IMG_7188 as Smart Object-1
















OHS prep


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


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



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

IMG_7266 as Smart Object-1
















Get prepared for that front rack position ;)


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.


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.







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.











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


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



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


With the start of our new program cycle this week, comes a new write-up and explanation of what you can expect as athletes. Check it out and come prepared to make  mental and physical gains!



  It only seems appropriate with January fast approaching to grow better once more.  Proving that “nothing new but the year” is merely a myth.  “Fulfillment” and “Purpose” are universally applicable in context of training between both competitive and non-competitive athletes.  Whether competitive athletes are training for a “purpose” or non-competitive athletes are finding “fulfillment” from their training.  There is a single whiteboard that could be shared between them.  

Thanksgiving, Christmas, and the New Year always always bring the present moment forward or take us back to the past.  These holidays always seem to illuminate the important people,  and inadvertently put regiments and routines on hold.  Anyone searching to find more self fulfillment during these times?  Anyone interested in goal setting?  Giving purpose to the next 15 weeks?  

What lies ahead of us here at the OC is a house full of methods and madness.  Fifteen weeks of programming, separated into 3 week segments.  Each segment with a bias, deliberate approach to improving performance and principles of fitness.  These segments are known as “Chunks” behind the curtain.  As a teaser, these chunks could be titled :

  1. “Who and What is a Cardio?”

  2. “Only an Animal Can Man-age This!”

  3. “Push It, uh huh uh huh, Push It Good!”

  4. “I saw the Light!”

  5. “De Ja Vu”



With this approach and pursuit for happiness (and I know, everything that shines isn’t always going to be gold) comes an unveiling of fresh movement patterns and regiments.  It’s important to address that change is hard but, in our environment change is always good! Without change, there is slow to no growth and development.  It’s been a cornerstone for our programs success.  Success in athlete development and injury prevention.  Once again, embrace this journey.  Please and Thank You.  

It was difficult deciding whether to open or conclude this letter with this information but, here we are : These “chunks” bring about fresh concepts that include “Sub Maximal” efforts which, “Yes” mean lesser intensity at times.  These chunks include multiple training sessions with large rest periods, tempo movements, and more.  


What’s most important throughout this process is contribution and participation on your behalf!  Truth be told, training 2 to 3 times a week for roughly 35-45 minutes may not bring the desired effect.  Regardless if the OC prescribed World War 3 workouts, or meticulous methodology designed for improvement.  Before criticizing the protocol, consider the efforts and consistency of the athlete.  Which leads to the final two points and recommendations for success :

  1. Be there. Sunshine or Snowfall.  

  2. Journal.  Journal.  Journal.  Journal.  

The supreme method for getting in touch with training and being in tune with the body is to detail the body’s experiences.  If not to track success, to validate the value of the time spent on the floor.  Any athlete unfamiliar to journals can ask any coach on the floor for guidance on how to journal.  Bring in 2015 with a bang!  Leave it at the door, and leave it on the floor.  See you there.  

-OC Coaching Staff.

Friday 111414

Workout of the Day


OTM 20:

odd- Sub Max Set UB Strict HSPU

even- 1-3 MU


3×10 KB OHS Each Arm (Across Sets & Moderate)

3×15 Russian KBS x2 Bells w/ Sumo Stance (Across Sets & Heavy)

3×10 KB Floor Press with EROM Each Arm (Across Sets & Light)

IMG_8294 as Smart Object-1












What your lowback says about your Kettlebell swings.


What a great alternative to the usual green chicken enchiladas. Check out “Creamy Paleo Chicken Enchiladas Verde” on Paleo Spirit.