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Saturday 080214

Workout of the Day

 

“31Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

August 2nd, Crossfit Oceana will be participating in the 31 Heroes WOD at Crossfit Waterside.

But if you can’t make it out, Oceana will be running 1 WOD @ 9a.m. with child care.

EVERYONE IS INVITED TO ATTEND THIS CLASS

 

FRIDAY 080114

WORK OUT OF THE DAY

2 rounds

2 HBBS @ 85%  run 200M

2 HBBS @ 85% 20 T2B

2 HBBS @ 85%

HIP MOBILITY

 

BBE (best beets ever)

2 beets peel and cut into bite size chunks (2 cups)

2 tablespoons olive oil

Salt (to taste)

Onion & garlic powder (to taste)

Tablespoon fresh rosemary

Pinch of mint leaves

Mix in glass baking pan bake 375 until softened  (25 minutes+)

THURSDAY 073114

WORK OUT OF THE DAY

5 rounds of

6 push Jerks @185/125

9 over the box jumps @ 24/20

12 ring dips

(20 minute time cap)  have fun!

Lunch in a Snap: Chipotle Lettuce Wraps
     YUMMY!!!!

Ingredients
  • 4 large butter lettuce leaves
  • 2 pieces of thinly sliced turkey (I used Applegate Farms brand)
  • 2 pieces of thinly sliced ham (again, I used Applegate Farms brand)
  • 2 tablespoons Sir Kensington’s Chipotle Mayo or homemade chipotle mayo
  • a few thin slices of red onion (this is totally up to you how much you use)
  • ¼ avocado, thinly sliced
 Instructions
  1. Place 2 butter leaves on top of each other. Then top with turkey, ham, mayo, red onion and avocado.
  2. Repeat with other butter leaves.
  3. Eat.
  4. WOD to earn the dessert

 

Wednesday 073014

WORK OUT OF THE DAY

LIFTING DAY

Clean Ladder

Start @ 115/75

perform 1 rep every minute increasing by 10# until failure

SHOULDER MOBILITY JUST FOR YOU

 

Cherry Chocolate Chips Cookies,,

 

Ingredients

  • 1 cup almond butter
  • ⅓ cup raw honey
  • 1 egg, whisked
  • 1 teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • pinch of salt
  • ½ cup Enjoy Life Mega Chocolate Chunks (or dark chocolate chips)
  • ½ cup cherries, sliced and pitted

 

Instructions
  1. Preheat oven to 350 degrees.
  2. Place all ingredients in a large bowl, except for chocolate chips and cherries, and mix well. Then fold in chips and cherries.
  3. Line a baking sheet with parchment paper or silpat.
  4. Use a cookie scoop to scoop out a dollop of cookie mix and place on baking sheet about 1-2 inches apart from each other. Makes about 13-15 cookies.
  5. Bake for 15-17 minutes.
  6. Let cool and then eat em’ up!

 

Tuesday 072914

WORK OUT OF THE DAY

15 AMRAP

20 CAL ROW

15 Seated BB Press @ 75/55

10 GTOH @ 75/55

SHOULDER WORK A MUST:

http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/

 

Sunday 072714

Thank you for being patient as we work out the kinks with the website. We are continuing to fix the last little hiccups and thank you for your understanding. Until then, enjoy this wonderful rest day!

Saturday 072614

Workout of the Day

“Blais”

27 minute AMRAP: 

7 thrusters @ 115/95
6 rope climbs
14 box jumps

 

Thomas Edward Blais departed this life on July 6th, 2014 in Virginia Beach, Va. He was 84. A Master Chief in the U.S. Navy, he enjoyed a 27 year career in the Special Warfare Community as an Underwater Demolition Team “Frogman” and Navy SEAL. Naster Chief Blais. He was preceded in death by his beloved wife Florence DelRosso Blais and son Rock Edward Blais, LCDR SEAL, USN. He is survived by his daughter Eva Blais and her family, as well as great-grand children. Condolences may be offered to the family by visiting www.altmeyer.com.

Announcement

Don’t forget to sign up!

You can register with a friend and workout as a team or do it solo. AND you can scale it!!

So there’s no excuse ;)

August 2nd, Crossfit Oceana will be participating in the 31 Heroes WOD at Crossfit Waterside.

But if you can’t make it out, Oceana will be running 1 WOD @ 9a.m. with child care.

Click HERE to register for the event.

 

Come join your coaches and fellow athletes for this great charity cause! It’s a perfect way for Crossfit Oceana to get involved with the Hampton Roads Crossfit community.

Let’s show our support with a big turnout!