Tuesday 121112

Workout of the Day

Find your 1RM Snatch


Every minute on the Minute for 16 Minutes: 

Partner 1 hits 8 Burpee Pull Ups

Partner 2 hits 8 Power Cleans (135/95)

Switch every round, then after last round

Run 400m as a team to finish. 


Improve your positioning for your snatch with this mobility from K-Starr. Again, internal rotation is just as important to work on as external rotation. Torture yourself with a barbell and a lax ball for a little before you snatch, and maybe you won’t have that pesky shoulder pain, weirrrrd.


So not really applicable to anything, more of just a “let’s all collectively look at this list and agree we’d rather just lift stuff”. Cracked‘s list of sports that were possibly cool already, but have been made more extreme and possibly (probably, heck, definitely) dangerous… And I’ll just say, that I’m jealous of the kid’s mobility in the second to last on the list… Go on, have a little giggle…

6 Recklessly Extreme Versions of Already Extreme Sports


I’d eat these. I’d eat these with brown mustard and I don’t care who knows it. Corndogs are delicious. And thank you to Stuff I Make My Husband for making a paleo version of them. Since we have a Whole Foods in VB now, you can’t have to say “but i don’t know where to get nitrate free bacon/hotdogs/deli meat/etc”. They have a huge inventory of it. Super bowl appetizers will no longer leave me wanting now that the corndog is back in my life. ENJOY.

“Corn”dog Mini Muffins


Monday 121012

Happy Birthday Coach Sara! We love you! 

Workout of the Day

Establish 1RM High Bar Back Squat then

Establish 1RM Front Squat

Cash Out: Teams of 2 Complete

          750m Row, partner not rowing holds bar in top of DL (225/155)

          75 Ring Dips, partner not dipping holds chin over pull-up bar

          50 Back and Forth Wall Ball Shots, partners are caddy cornered at the wall


Some mobility from K-Starr about the rack position. He addresses the catch of the clean all right, but this applies to the front squat as well. And lucky us, he talks about shoulder position for the back squat as well. Strong shoulder position = strong upper back position = strong rack position = you lifty lotsa weight. Mobilize yo’self. 


We are maxing out two lifts today, get hype, cheer each other’s big reps and bring your A-game (aka squat to depth). There’s a couple of things as coaches that we see all the time (or just some of the time) that make us cringe, or laugh, or gasp. Here’s a little list of things NOT TO DO when maxing out your squats (apologies in advance if I totally call you out). 

1. Load the bar unevenly (SNYDER)

2. Take both hands off the bar to push up from your thighs mid-squat (COACH MATTHEW)

3. Take 30 seconds with the bar on your back before you even start to squat with it (MAGZ)

4. Try to dump the bar when you have a spotter behind you (BRUCE)

5. Put enough weight on the bar to fit to the end of the barbell, then put no collar or harness on it, then squat, then have weights fall off mid-squat (multiple MALE offenders…)

6. Talk to your coach, or turn your head to look at your coach mid-squat to ask if you are doing it right (again, multiple FEMALE offenders…)

7. Sink into the bottom of your squat and not even attempt to squat out of it (COACH CAT and COACH BEA)

8. Do the worm on your way up out of your squat (WILL “baby giraffe” PAXSON)

9. Say “I don’t think I can even do close to my old max”, then smash your old PR to bits by 20 pounds (JACQUIE)

10. Finally get your 1 rep max, then fail to record it, then say “I don’t know my 1RM” when we ask you to load 80%…RECORD YOUR PR’S PEOPLE! 

AND last but not least, make a bajillion excuses why you can’t lift the weight on the bar. Instead of wasting your breath and mental energy with that, let your fellow athletes pump you up and lift that dag’gone weight! (Almost everyone has done this…)

Did I forget some?! Post to comments with any additions to the list :D


ERMAHGERD CURRNDY BRRRS! (translation: omg candy bars!) Check out this recipe from Living Low Carb for a deliciously crafted, no bake dessert to satisfy even the Reese-iest of candy cravings. Get in mah belly!!

No Bake Almond Butter Bars

The OC ladies representing well at the All Girls WOD this past Saturday at CFU. An awesome time! 

SUNDAY 12/9/12



Tina is in a cantata


4780 Princess Anne rd

vabeach, va. 23462



It’s the first day of Hanukkah, today… started at sun down Saturday

Saturday 120812

** Eun Hwa Dillbody love extraordinaire, will be at The OC between 1015-Noon offering piece work on people who need some massage love. $1 per minute. Take advantage of this and let her fix your junkiness!**

Workout of the Day 


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.

Five rounds, each for time:

5 Power Cleans (135/95)

10 Front Squats

5 Jerks

20 Pull Ups

Rest 90 Seconds


Friday 120712

Workout of the Day

2 Minutes Max Effort Rope ClimbsRest 2 Minutes. 

Repeat 2 Cycles

2 Minute Max Effort Tire Flips. Rest 2 Minutes.

Repeat 2 Cycles

2 Minutes Max Effort Rope Waves. Rest 2 Minutes.

Repeat 2 Cycles

2 Minutes Max Effort Calorie Row. Rest 2 Minutes.

Repeat 2 Cycles

2 Minutes Max Effort Over the Box Jumps @24″/20″Rest 2 Minutes.

Repeat 2 Cycles

Mobility & Strength

Both combined into one article today, one from Tabata Times on saving your shoulders. This article is two pages, but is an important read, especially if you experience shoulder pain! Even if you are lucky enough not to experience it, it’s worth it to keep investing in your shoulder health. Wonder why we do scapular pushups and scapular pull-ups in warm ups? Read this article. Wonder why we stress mobility? Read this article. Want to be a smarter, healthier athlete? Read this article. 

Tabata Times, Shoulder Savers: Training Smart & Preventing Injury


Need to start a collection of recipes for Christmas Cookies? Maybe we need to put out some primal cookies for Santa so he can lose a couple LB’s… BLASPHEMOUS! Ok, anyway, here’s a list of recipes for Christmas Cookies from the Food Lover’s Kitchen. YUMM-O. 

Paleo Christmas Cookie Recipes


Thursday 120612

Workout of the Day

1000m Row

100 Push Ups

10 Thrusters @ 185/135

10 minute time cap


Athlete Spotlight

This installment of athlete spotlight features Jessica Ortiz. If you’ve not met her, you’ve probably at least felt her latin influence on the music choices us coaches play :) . I think I can definitely speak for all the coaches in saying we love you right back, Jess. Her drive to improve herself and, not only eat, but LIVE healthy is truly inspiring. Her story is amazing. But let’s let her tell it! 


What’s your day job?

For the past 6 years and for the next month: Culinary Specialist in the Navy. Soon to be full time student at ODU pursuing a Bachelors in Kinesiology, to continue my studies in Physical Therapy.

When did you start CrossFit?

I started CrossFit unofficially in Pats garage back in November 2011. But officially with coaches at the OC: January 1, 2012!!!

What made you start CrossFit?

I got diagnosed with lupus October 2011. I was extremely out of shape, overweight, depressed and most of all WEAK. I refused to let this disease take over my life. Pat started coaching at the OC around this time therefore he told me I should go in and see if I liked working out with people instead of just by myself in the garage. January 1st, 2012 was my first class with Coach Garett, I’ll never forget it. Never looked back….

What got you hooked?

The fact that on day 1 I couldn’t even hang from the bar for 10 seconds cause of my weakness and pain I felt all over my body (cause of the lupus). 3 months later I was power cleaning 60#…. NEVER would I ever have thought i’d make such improvements so quickly. Now I power clean 95#, just wanted to throw that in there  I’m very impressed with myself, the constant surprise improvements is what’s got me hooked!!!

Favorite Workout?

Lumberjack 20. All of us went in that Saturday having read the WOD on the website then Coach Pat decides he wants to WOD with us and changes it to Lumberjack 20. I wasn’t very happy but it was a GREAT WOD once I finished it.

Nemesis Movement?

Pull ups! Pull ups! Pull ups!!!

What impact has CrossFit made on your life?

It’s been a HUGE lifestyle change for me. Dealing with lupus and starting CrossFit at the time that I did was perfect and I like to say it’s saved my life.

What is the best thing about CrossFit Oceana?

Not to sound like a “suck-up” but the coaches are awesome!!! Always energetic, always helpful, always enthusiastic about training us. I love you guys!!!

What is your most desired achievement under our roof?

Besides a strict pull up….. I want to power clean 100#, & i’m almost there!!!

Any other comments:

I love everyone at the OC, I really do!!! No one judges others on their level of fitness because we’ve all started somewhere at the bottom, and I love that. Any PR is celebrated whether its a 2# jump or 10#. The friends i’ve made there are always encouraging and i’m glad to say i’ll be sticking around for a while

Also, quick shout out to Coach Pat… cause he’s been the biggest influence for me from the start. Miss you homie.

Wednesday 120512

Workout of the Day

5 Rounds:

5 Toes to Bar

5 Ring Dips

3 Snatches @85%

5 Toes to Bar 

5 Ring Dips

2 Snatches @85%

15 minute time cap


Mobility from K-Starr for a workout that he was prepping for, with ring dips and squat snatches, HOW APPROPRIATE! Check it out. Some may look familiar, all are totally do-able at the gym before you get into this workout (We don’t have parallel bars but we do have a rig that you can put a barbell on). The last one is especially saucy. Be nice to your body!


Call your friends out on their BS before they can give you their excuses. Check out this awesome (and funny and informative) list of excuses for not working out, from Lift Big Eat Big. Who has used one of these?? I know I definitely used #8 when I first started doing CrossFit, as an excuse as to why I was cherry picking my workout days (YOU KNOW WHO YOU ARE!). Well, NO MORE!

Lift Big Eat Big, 10 Excuses For Not Exercising & Why They Are Horsesh*t


Don’t you dare look down your nose on brussels sprouts until you’ve A. tried them baked with bacon and olive oil (see here), or B. tried this recipe from Citron Limette. Tangy, sweet, crunchy, with a little kick. It’s seriously yumm-O. God forbid somebody flash fry some of the leaves and put them on top… my world would be complete. 

Crunchy Brussels Sprouts Salad

Day 3 of 100 days of Sit-Ups. Did you do your 2 yesterday? If not, do 5 (2+3) today!


Tuesday 120412

Workout of the Day

20 Minute AMRAP:

21 Double Unders

14 Hang Cleans (135/95)

7 High Bar Back Squat (135/95)

3 Handstand Pushups


I know we got some baby mama’s (but it’s really a common problem for men and women) out there with the common problem of maaaaaaaybee peeing just a liiiiiiittle during double unders… K-Starr gives us some insight into what we can do to strengthen and tight up our pelvic floor to keep that little bit-o-pee from having you need to stop your workout to run to the bathroom. Check it out y’all. 


If you want to get better at your Olympic Lifts… start by using the HOOK GRIP. Read this, convince yourself more, try it with your hang cleans, and convince yourself EVEN more. And yes, it feels unnatural, uncomfortable, undesirable for everyone when you first start using it, but you get used to it, and it helps you tremendously. 

Jim Schmitz, The Hook Grip


Oh comfort food, how I crave thee when it’s chilly outside. Here’s something to satisfy that yearn, a yummy Cottage Pie recipe from Meatified. It’s the lazy version that doesn’t require the baking part, for everyone out there who is impatient for their dinner like me. EAT WELL. 

Lazy Upsidedown Cottage Pie


Monday 120312

Remember we have switched to our new schedule this week. Looking forward to the On Ramp classes, 630am Boot Camp and earlier 330pm OLY Class. Check the schedule page for more guidance. 

Workout of the Day

5 Rounds:

7 Kipping Pull Ups

7 Strict Pull Ups

7 Push Press @80%

7 Weighted GHD Sit Ups

(Athletes Use Sandbags)

15 time minute cap

Day 1 of 100 days of Sit-Ups. Do 1 Sit-Up. Tomorrow we do 2, then 3, then 4…til we get to 100. If you forget or skip one day… as in day 42, then on day 43.. you do 42 + 43 sit ups. YAY Abs! 

Did you know that one of our coaches is on a billboard in Sandusky, Ohio? Yeah she is. :D


Sunday 120212

REST DAY!!!! we earned it after today

thank you Coach Cat for picking this Hero WOD and Coach Garrett for facilitating our pain

 Remember!!! new schedule this week, new classes!!!  speaking of new…. Have you been stung by Coach Bea,, She’s gotten me a few times this week,, we welcome her into the staff