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Wednesday 051513

This Friday we will start back the 6pm Class! 

And remember we are holding an Olympic Lifting Seminar Saturday from 2-3:30, cost is $50. Email Coach Sara with any questions!

Workout of the Day

Hang Squat Clean



15 Minute AMRAP:

3 Full Cleans @ 75%

10 Burpees

5 Ring Dips

Mobility & Strength

DOUBLE WHAMMY! You get a quick refresher on the points of performance on the Ring Dip from two masters, K-Starr and Carl Paoli. Understand what your movements should look like (external rotation, body position, etc) and work to achieve it, don’t stay in the dark and end up hurting yourself. 


Got a craving for some Chinese food? Make your own with this recipe from Things My Belly Likes and bypass the greasy mystery food, and get to chowing down on ingredients you control! I’d kick up the spicy myself but to each your own! 

Honey Lemon Chicken


Tuesday 051413

We are having an “OC” check-in contest! First three people to check in [on Facebook..] to CrossFit Oceana 30 times gets a T-shirt!


Workout of the Day

Push Press

Find your 3RM 



Push Press (155/115) 

Ab Rolls


A video from K-Starr about the load order when you are mobilizing for your workout. I know you are busy bees, so get the most out of your mobilizations and time by adding the rotation first then load it up :D


Planning some travel as the days get warmer? Here’s a list of links to help you keep making healthy eating choices from Phoenix Helix

Travelling on a Healing Diet


Here’s a list of things you may not have thought of to do with your avocados from The Paleo Network

20 Unusual Things To Do With an Avocado


Monday 051313

We will be having an Olympic Lifting Seminar this Saturday from 2:00pm-3:30pm. This is for anyone who is coming out of On-Ramp into regular classes or anyone who would like more work with the Oly Lifts! Cost is $50. See you there! Email Coach Sara with any quesitons. 

Workout of the Day

[Split Snatch + Snatch Push Press in Split] x 7


Brenton for 2 :

5 Rounds with a Partner (1 working @ a time):

Bear crawl, 100 feet

Standing Broad-Jump, 100 feet **

**Do 3 Burpees after every 5 Broad-Jumps**


Do you know how to stand? 9 out of 10 of us probably don’t… either we are jelly belly or overextended or what-have-you. K-Starr teaches you how to stand with a little bit of torque of stand in a good, stable position. 


A quick article from Lift Big Eat Big on why a strong, stable (and short!) dip is so important to your lifts. 

Get Your Dip Game Tight!


Thanks to this recipe from FreeRange Human you can make your own chorizo! Yum yum yum! Check it out. 

Homemade Chorizo


Sunday, Happy Mother’s Day, 051213

REST DAY<> starting Monday The First 3 People to get 30 FB  “check ins” at the gym win a T-Shirt.

  What makes to world keep moving?













  Mama,,, pushing it along!



Saturday 051113

Workout of the Day

This workout has been dedicated to a good friend of our former coach, Pat Burgess. We give a little sweat, a little work and a little pain for a hero who gave everything. 


U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

5 Rounds:

12 Deadlifts @225/155

20 Pull-Ups

12 Clean and Jerks @135/95

20 Knees to Elbows


Friday 051013

Workout of the Day

Clean + Jerk



4 Rounds:

500m Row

10 Toes to Bar

15 Push-Ups

20 Arrows


Check out this video from K-Starr about what an upright torso (say like in a full clean… like what we have today!) means for those hips of yours :D


An article from Charles Poliquin on 5 Super-Foods that you should be eating to stay healthy and lean! 

Eat These Top Five Superior Foods For A Healthier, Leaner Body


What an adorable idea from Civilized Caveman Cooking Creations for a little Mother’s Day treat! Check it out!

Mother’s Day Banana Bread


Thursday 050913

Workout of the Day

GHD Clinic


AMRAP’s 5-4-3-2-1 Minutes:

7 Air Squats

6 Push-Ups

5 Box Jumps (30/24)

*1 Minute Rest Between each AMRAP*


More from K-Starr about your sleeping position. You spend 6-9 hours in one position, make sure it’s one that’s not putting you at a structural disadvantage when you wake up in the morning. 


Remember that snatch video we posted a while back? Here’s the clean & jerk one. Slow-motion, analysis and explanation with Chad Vaughn. WATCH :D 


Check out this recipe from The Naked Avocado for an easy-peasy, yummy, scrumptious cookie recipe!

Butterscotch Cookies


Wednesday 050813

Get to the gym early today, especially if you plan on those afternoon classes, to not only prep for this workout, but cheer on your fellow athletes as they take on… FRAN!! 

Workout of the Day

20 Minutes to Find a 2RM Thruster




Thrusters (95/65)



A little help from K-Starr to get you prepped for FRAN!


We’ve talked a lot during our training sessions lately about “activating your lats” [a.k.a "roll your shoulders back", "pinch your shoulder blades together"] etc etc. This all has to do with activating your lats! Read up if you’ve had some complications with it :D 

Lat Activation Meets Neuromuscular Control


Quieres Carnitas?? Here’s a recipe from Slim Palate to satisfy your porky desires!  



Tuesday 050713

Workout of the Day

Split Jerk



EMOTM for 10 Minutes:

Odd: 6 Ketllebell Snatches (each arm)

Even: 7 Handstand Push-Ups

Athlete Spotlight

We have another athlete spotlight for you!

This time with a 9am-frequenter, meet the one, THE ONLY, Dave [be]Ware! Talk about an athlete that not only puts up big numbers and fast times, but is always ready to motivate his fellow classmates to give that extra 10%. And is he’s wearing his Harvester shirt? Forgettaboudit… PR’s will be everywhere. You rock Dave! 

David Ware











What’s your day job?

Harbor Pilot 

When did you start CrossFit?

2 years ago.

What made you start CrossFit?

A friend got me to try it…

What got you hooked?

The group/competitive workouts have made me push myself harder than ever before. 

Favorite Workout?

“Filthy Fifty”.

Nemesis Movement?

Rope Climbs. 

What impact has CrossFit made on your life?

After having three children I’ve finally been able to lose all those sympathy pounds. 

What is the best thing about CrossFit Oceana?

Without a doubt, the trainers.

What is your most goal to achieve under our roof?

Finally getting a Muscle-Up.

Any other comments:

The spotlight really should be on our trainers, we are fortunate to have such a great group. Each one is personable, knowledgable and someone that is able to get me to push myself harder than I ever would on my own. 

Monday 050613

And now… a word from Coach Matt: 

 “Too frequently in our sport, and life in general are our tasks completed for TIME.  Our cars can reach speeds of 150 MPH, an entire Thanksgiving meal can be microwaved in no time.  Access to clothes, shoes, news, and more is incredibly fast with computers, laptops, and even our phones.  It’s obvious that we live in a modern age of being able to accomplish anything, FAST.  

It is however, few and far between that we witness things being done RIGHT.  Not often we take TIME to see a process.  To see something grow.  To see something develop.  Here lies the inspiration: To walk into the OC, and complete the training as prescribed.  That may not be tomorrow.  Perhaps it seems impossible if “pull ups” are on the whiteboard, or “double body weight dead lifts” but, that is only for today.  

There is room for evolution, development, growth, expansion.  It will take TIME but, with the right coaches and mindset, you will do it RIGHT.  Tabulate the ratio of prescribed workouts to modified and assess just how “strong” and “fast” you really are.  This is a race but, we have our lifetime to enjoy the ride and do it RIGHT.” 

Well worded, Matt! Celebrate the goals you accomplish and keep moving forward :D 

Workout of the Day

Good Morning Squats

4-6 x 7


15 Minute AMRAP:

15 Ab Rolls

10 Deadlifts @ Bodyweight

5 Front Squats @ Bodyweight