BOOT CAMP 101813

Boot Camp WOD

“LuRong WOD 6″ 

With a 12 Minute Time Cap:

100 Double Unders (or Single Unders) BUY IN

Then…

5 Rounds:

10 Power Cleans (145/100; 125/85; 75/55)

10 Ring Dips (or Push-Ups; Knee Push-Ups)

LuRong Peeps Click HERE for more details

 

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Friday 101813

Workout of the Day

High Bar Back Squat

10×4 (Start at 75% of 5RM)

10×3 Drop Sets

WOD

“LuRong WOD 6″ 

With a 12 Minute Time Cap:

100 Double Unders (or Single Unders) BUY IN

Then…

5 Rounds:

10 Power Cleans (145/100; 125/85; 75/55)

10 Ring Dips (or Push-Ups; Knee Push-Ups)

LuRong Peeps Click HERE for more details

Mobility

Let’s talk about double unders. Even if you are not doing them in the WOD today, practice them today! Practice makes permanent, don’t settle for bad movement patterns because they’ll come back to haunt you (in this case in the Oly’s). 

Strength

Do you need Squat Therapy? You can do these in your warm-up to fix your squat if you have a problem staying upright in your squats. 

Do You Need Therapy?

Recipe

For a chilly morning when your craving hot cocoa… check out this recipe from Meatified (no meat is included… ;) )

Chai Spiced Paleo Hot Chocolate

 

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Thursday 101713

LuRong Peeps! Just a heads up (so you don’t worry), we are doing the next LuRong workout on Friday :D 

Workout of the Day

7 Minutes to Build up to a 5RM Snatch Push Press

7 Minutes to Build Up to a Heavy Overhead Squat

7 Minutes Rest before WOD

WOD

7 Minutes to Complete:

30 Muscle Ups for Time

(or Max Effort Reps)

Mobility

Here’s a go-to recovery after those heavy volume squat days. Wanna feel normal after a hard day. Gotta do some recovery. 

Strength

Check out this list of things that experts from differing fields will NOT eat. And they tell you why. AND they tell you what to swap it with. 

8 Foods Even The Experts Won’t Eat

Recipe

Whoooaaaa. Feeling the need for some cheesy-like dish? Check out this recipe from Empowered Sustenance. Mind blooowwwn. 

“Cheesy” Chicken Casserole

 

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BOOT CAMP 101613

Boot Camp WOD

“Jackie… and Again… and Again”

Row 1000m

50 Thrusters (45/33)

30 Pull-Ups

Row 500m

25 Thrusters 

15 Pull-Ups

Row 250m

15 Thrusters

10 Pull-Ups

 

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Wednesday 101613

Workout of the Day

10 Minutes to Build Up to a Heavy 4RM “Consecutive”* Squat Clean

*You may drop the bar after each rep and take no more than 5-10 seconds to complete the next rep.*

5 Minutes Max Reps Toes To Bar

5 Minutes Rest

5 x 10 Glute Ham Raises (Strict or Weighted)

Mobility

How much Range of Motion is enough? How low do you actually need to be in your squat? What about DL? Ring Dip? Overhead? Check out this video from KStarr about the PT science behind the ROM demands we ask of you. 

Strength

I experienced this. Honestly I think I still do. A good read. 

On Being a Real CrossFitter

Recipe

This recipe from Elana’s Pantry is yummy, healthy and easy to follow. Enjoy :D 

Asian Stir Fry

 

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Tuesday 101513

Workout of the Day

High Bar Back Squat

11×3 (Start at 75% of 5RM)

11×2 Drop Sets

WOD

20 Minute AMRAP:

1 Mile Run

35 Split Jerks @135/95

Mobility

Y’all are some squat machines! But let’s talk about getting organized before you squat. We have lots of sets on the menu when we go in for the squat session, make sure you are setting yourself up for success! 

Strength

Do you ever ask yourself why you like something so much? The NY Times explains why you (might) love Nacho Cheese Doritos…  

The Nacho Dorito

Recipe

Ook! Need something festive come Halloween but don’t want to cheat? Take a look at this recipe from Mellow Momma.

Pumpkin Cake Pops

 

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Monday 101413

REMEMBER!! The City of Virginia Beach Department of Emergency Medical Services is proud to offer Hands Only CPR at Crossfit Oceana TODAY October 14, 2013 immediately following the 9am, Noon, 4pm, 5pm, and 6pm classes, which will take about 15 minutes.

The City of Virginia Beach will be giving away 60 Hands Only CPR kits that are designed for you to take with you and teach at least 4 other people. The only requirements is initial participants must provide email address and be over 18.

Workout of the Day

Sprints

250m @50%

250m @75%

4 x 250m @100%

1:1 Work to Rest Ratio

WOD

21-15-9

Over The Box Jumps @24”/20

Ring Dips

Mobility

Are you super busy and/or important? That’s not an excuse not to mobilize! Here’s an MWOD to spread out throughout your day :D Collect a total of 10 minutes by the end of the day. 

Strength

There’s a super awesome bundle up for grabs! It’s only $37 and today (OCT  14) is the last day! You get 71 health, wellness and recipe ebooks from 65 different authors!

Harvest Your Health Bundle

Recipe

Mmmmmm corn dog. Check out this grain-free recipe from Satisfying Eats.

The Grain-Free “Corn” Dog

 

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BOOT CAMP 101413

Boot Camp WOD

“Fight Gone Worse”

Complete 3 Rounds of 1 Minute at Each Station:

DB/KB Thrusters

Hang Power Cleans @95/65

Box Jumps 

Push Press @95/65

Row for Calories

Rest 1 Minute Between Rounds

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.*

 

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sunday 101313

!!!REST DAY!!!

     Danielle busting out Saturday Hero Wod

     Have a wonderful rest day!

Don’t forget to post your score for LuRong Wod 5

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Saturday 101213

Tomorrow (Sunday!) at 2pm. We are meeting at Flip Flops to mark the halfway point of the LuRong Challenge. All members (anyone!) are invited. Cheating optional :D See you there!

Workout of the Day

“Hammer”

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.

5 Rounds, Each For Time:

5 Power Cleans (135/95)

10 Front Squats

5 Jerks

20 Pull Ups

Rest 90 Seconds Between Rounds

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