' CrossFit Oceana

Tuesday 040213

Workout of the Day

Hang Clean

Find your 5RM



1000m Row

50 Thrusters (45/33)

30 Pull-Ups


A little clarification from K-Starr on why and how you should be mobilizing for your workouts. It’s NOT just to warm up, to get things moving.. that’s what the “warm up” is for, mobilizing is to get yourself from a less than advantageous position to an optimal position before loading. WATCH.



Watch this too, just because.



A recipe from Strictly Paleo-ish for a homemade, two-ingredient sweet snack. YUM.

Pink Applesauce with Ginger


Monday 040113

Workout of the Day

Front Squat 

2-3 x 5


5 Rounds NFT:

5 Turkish Get-ups Left-hand

5 Turkish Get-ups Right-hand

5 KB Snatch Left-hand

5 KB Snatch Right-hand

20 Russian KB Swings (heavy)


Talking bout jaws y’all. K-Starr gives those among us with tension headaches due to TMJ or jaw mechanics some enlightenment and fixes.



 An older article from Again Faster on the choice you have to make as an athlete to let yourself give 90%, or ignore the signals telling you to stop and give that 100%, it’s not easy, but they give you some advice on how to override it.

Embrace the Pain


Craving a pudding-y snack? Would you guess that a recipe with Chia Seeds would make it 10x more delicious? Check out this recipe from Couldn’t Be Parve

Strawberry Banana Chia Pudding


033113 Sunday

Happy Easter and happy rest day. It’s been a fun week and a perfect Sat WOD to end it. Enjoy the day.

Saturday 033013

Workout of the Day


Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For time:

Run 1 Mile

Row 2K

Run 1 Mile


Friday 032913

Workout of the Day

3 Position Snatch 

[Full + Hang + High Hang] x 6

* For technique, not load




Muscle Ups

Full Snatch (135/95)


This mobility video is not only going to help you get better at muscle upping, but the first part is pretty entertaining. Jokes aside. Mobilize well before muscle ups for better movement. Check it out.


An article from Mark’s Daily Apple about cultivating a stronger mindset as it applies to life’s ups and downs. Once again, it’s not just about strength in the gym, it’s in your head too. 

How to Cultivate Resilience, or What it Takes to Keep On Keeping On


A quick how-to from The Freckled Foodie on baking the perfect sweet potato. Always good to have that kind of knowledge in your arsenal :D  

How to: Bake a Perfect Sweet Potato



Thursday 082813

Workout of the Day

CrossFit Games Open Workout 13.4:

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women

Click HERE for more info


Wednesday 032713

Workout of the Day

Romanian Deadlift

4-6 x 5


5 Minute Ascending Ladder:

3 Deadlifts (225/155)

3 Box Jumps (30/24)

[6-6, 9-9, 12-12, 15-15…]

Rest 2 Minutes

5 Minute Ascending Ladder:

3 Burpees

3 KB Swings

[6-6, 9-9, 12-12, 15-15…]


K-Starr addressing more of your ankle tightness. Once again, don’t let inflexibility stop you, free your junked up tissue and make your life “easier”. 


An article from the NY Times on the toxicity of sugar. Got extra weight that you don’t want around? Don’t stop eating… stop eating sugar! READ.

It’s the Sugar, Folks 


Wanna give making your own cereal a shot? Anyone else obsessed with Cinnamon Toast Crunch? I will be making this recipe from A Girl Worth Saving… as soon as I get an hour to do so… YUM. 

Paleo Cinnamon Square Crunch


Tuesday 032613

Workout of the Day

Power Clean



3 Rounds:

6 Sandbag Cleans

12 Wall Ball Shots (30/20)

24 Calorie Row


We are going to be doing more running as the weather gets warmer and with that may come some new soreness and tightness, especially in your IT band and hip flexors. Free your tight muscles! 

Tight IT Band and Hip Flexor Fix


Keeping with the trend of running, here’s an article from Charles Poliquin about why running sprints are good for you. 

Eight Reasons Everyone Should Do Sprints


I want the filling for this recipe on everything… This recipe from Popular Paleo would be awesome to bring to a friend’s party or (once again…) to eat every single one by yourself… 

Sweet Pepper Poppers


Monday 032513

Workout of the Day


[Dip Squat + Split Jerk] x 6


For Max Reps:

3 Minutes of Air Squats

400m Run

2 Minutes of Push-Ups

400m Run

1 Minute of Pull-Ups

400m Run


Floss everyday. Not just your teeth. K-Starr explains the benefit of “flossing” to improve your muscle stiffness and work out that junk. Check it out. 


Post for the ladies. Specifically for the ladies who can’t stop wearing their favorite high heels. You know they are not the best for you, but you just can’t resist yourself in them. Lift Big Eat Big posted an article on high heels and your performance. Read.

High Heels and Athletic Performance


A recipe from Low So Paleo in case you find yourself with leftover chicken! YUM. 

Chicken & Zucchini Gratin


032413 sunday

Wow! I hope you took the opportunity the do the 13.3. Two more weeks to play ..