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Monday 091514

Workout of the Day





15:00 Build Up to 3RM HBBS (Sub Maximal/ No Failure)
2×3 @85% of above

x50 Weighted/Strict Pull Ups
x100 Abdominal LVL 1-3
x300 DU
x100 KBS LVL 1-3




Restore motion to your tacked down wing bone



 Wod Planet has a very interesting article on “Is Crossfit Safe? – A Balanced Response.”

Failing at Toes to Bar does not mean going until you fall off the bar. Never push yourself to fail unsafely. Coaches are there to push you to the point of failure with your endurance. As soon as a coach sees something unsafe or notices an athlete’s form go out the window, that’s when they step in. But it is also up to the athlete to determine when they’re crossing that safety line. ;) Coaches will keep pushing until you say “when” so listen to your bodies ;)


Get excited!

Our new cycle of programming begins this Monday. Before you begin your week, take a few minutes to read the write-up from Coach Matthew. Then come prepared to have fun and make some gaines ;)

SQUAT : “When school is in, squats are back!” The opening week of the cycle begins with “Submaximal” squat sessions, establishing 3RM&5RM baselines.  The intent and purpose is to “struggle” versus “fail”.  Stressing the value of good movement, limiting sets, and or attempts helps mold the “submaximal” setting.


In the first 4 weeks of the cycle, squat days rotate with a guided 5-10 pound increase each week.  Weekly waveloading projecting  4 weeks, 20-40 pound differential in 3RM&5RM HBBS.  Leading into the 5th week, Back Squat sessions will then progress to “Heavy Submaximal Pause” Squats.  Building to a “challenging” single repetition load.  Each Back Squat session will also entail drop set singles WITHOUT the pause with percentage volume according to the lift performed earlier.  


Also being incorporated into the second half of the cycle are frequent FRONT SQUAT BOX squats performed at high volume with low loading.  Boxes are ranged to accommodate different height athletes.  Guideline is to squat 2” below parallel.  It is a 4 week effort to improve posture, position, and comfortability in the front rack setting.  Also, to reenforce healthy hip positioning.  This should not only improve the rack position of the squat but, also improve shoulder to overhead movements as well.    


“MOB”ILITY : “Supple Leopard Comeback!” Coaches with different discretion can carry out mobility at any time during the hour.  It is merely the investment into dedicating time for repair and maintenance.  


TOTAL VOLUME : “No Timer, All Chalk.” Exclusively programmed on lifting days will be assigned movements and repetitions that are varied between general and specific type movements.  Based on a “tier” system which provides a guided scale for range, weight, skill, or difficulty.  Key focus is completing all volume, without emphasizing intensity by creating clock parameters.  


LONG INTERVAL WEIGHTLIFTING : “Toast to the Most.”  Frequently placed throughout the cycle are 20-40 minute interval sessions that will incorporate 1-2 heavy weightlifting repetitions, coupled with a body weight movement.  Comparatively, there will be far more “rest” than “time under load” in these sessions.  The challenge will still be present due to the recommended weights for these sessions.  The goal is to build comfortability, confidence, and an understanding in moving heavy loads.  If it’s relatively heavy enough, the brain is called into action just as much as the muscles moving the weight.  If the intervals are extended enough, with success, better lifters are born.  Better athletes are made.  


Science and Mathematics aside, the following 8 weeks are designed to embrace the anti-climatic conclusion of Summer.  Sweat before it’s too cold to.  Mobilize our bodies before it’s too cold to.  Tone and lean up our bodies before it’s too cold to walk around shirtless? Look good for Thanksgiving?



-Coach Matthew


Saturday, October 11th, CrossFit Oceana will be hosting its first Throwdown Competition.

Woot woot!

Here are the Details:

•Event starts at 12p.m.

•There will be 3 events to determine the winner.

•Check in is at 11 am for competitors.

•There are 12 spots open for each category; Men Rx, Women Rx, Men scaled, Women scaled.

If interested, contact Garrett, the CrossFit Oceana competition coach at

The event is free and all CrossFit Oceana members are encouraged to sign up!
One event will be released each week in the run up to the competition.
The events will be short, time capped events that most Crossfitters can complete. (No 315 lb snatches and 50 muscle ups for time)



Sunday 091414

Todd it's great to have you..

Todd it’s great to have you..

Allison and baby showing off the muscle

Allison and baby showing off the muscles




Saturday 091314

Workout of the Day

matthew-abatteU.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Friday 091214

Workout of the Day

ryan-mcgheeCorporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.




Deadlift Prep


Because it’s Friday; “Paleo Coconut Cream Pie” on Living Healthy with Chocolate.

Thursday 091114

Workout of the Day

Every :30 x32
1st Interval – 5 Pistols L
2nd Interval – 5 KB Snatches L
3rd Interval – 5 Pistols R
4th Interval – 5 KB Snatches R


x4:00 LAC Ball SCAP MOB
x4:00 Weighted Cross Body
x4:00 BB Arm Wrestler MOB



Shoulder/arm relationship Mwod.


 If you’re looking for a short list of WODs that will set your arms, chest, shoulders and back on fire, Wod Planet has a list of “5 Upper-Body Benchmark Favorites”. Check it out if you need to give your lower half a break ;)

Wednesday 091014

Workout of the Day

x4:00 LAC Ball SCAP MOB

x4:00 Weighted Cross Body

x4:00 Banded HAM Stretch

8:00 Establish Heavy Heaving Snatch Balance (from rack)

5:00 Rest (Strip Bars and Move to Open Floor)

8:00 Establish a 1RM Snatch



Banded Hamstring stretch


Check out this “Protein Pumpkin Spice Coffee” that looks uh-mazing. You can thank Stupid Easy Paleo :)

Tuesday 090914

Workout of the Day


3x650M Sprint Run 1@50% 1@75% 1@100%


x4:00 LAC Ball Chest and ANT Shoulder
x4:00 V Sit
x4:00 BB Rolling Feet and Calves



5:00 Establish a Heavy Double Power Clean
3:00 Rest
5:00 Establish a Heavy Single Squat Clean
3:00 ME Front Squats @100% of 2RM Power Clean (NO rack allowed. NO rest period between)


x2 x400M Run + ME Set of UB Strict Pull Ups


Death by chair. Think about what being at a desk does to your athleticism.



How about a little inspiration for our next cycle? :) Check out Matt Fraser snatching 315#