Tuesday 043013

Catherine / 7 Comments

Workout of the Day

Strict Press

3-5 x 5

WOD

50-40-30-20-10

Double Unders

Goblet Lunges

Push-Ups

Mobility

K-Starr gives you a couple hip and shoulder mobWOD’s to unglue your capsules

Strength

A tip from Charles Poliquin on what you need to focus on to get the body you want for the summer. If you want to lose fat and put on lean muscle, look at the tips he gives for that. It should look familiar. 

How To Get Your Body Ready For Summer

Recipe

This recipe is a shout-out to Savannah! Girl’s got avocado cravings… Here’s a yummy recipe from REMCooks that might help

Baked Egg in an Avocado Cup

Monday 042913

Catherine / 3 Comments

Workout of the Day

Heaving Snatch Balance + Overhead Squat

[1+2] x 6

WOD

Run 800m

30 Medball Clean Wall Balls

Run 400m

15 Medball Clean Wall Balls

Run 200m

Mobility

MobilityWOD guru K-Starr finally has released his book “Becoming A Supple Leopard”, your personal guide to muscular freedom and tissue unjunkification! Here’s a review of the book:

Strength

I know there’s been an article circulating on why running is “bad” for you if you want to get fit. Reality check: A lot, A LOT of runners are in shape right? Maybe there’s something to it. Reality check: Variety matters. It’s not about just running, just lifting, just bodyweight… it’s about using it all to get the body and athleticism you want. Here’s an article about how CrossFit and distance running could, in fact, go together. 

CrossFit + POSE: How to Easily Run 50 Miles on a Whim

Recipe

Craving rolls? Here’s a recipe from Paleo Spirit to quell those cravings. 

Paleo Dinner Rolls

sunday 042813

The OC / 0 Comment

LOOKS LIKE THE LADIES ARE HAVING FUN!

GREAT JOB.

REST DAY

 AMAZING!

CrossFit Oceana is one of the sponsors for the walk/run on Sunday 2:50pm  at the Neptune Park 31st & Atlantic. Come by and wear our shirt if you have one

Saturday 042713

Catherine / 1 Comment

Workout of the Day

“Jorge”

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

For time:

30 GHD Sit-Ups

15 Squat Cleans (155/105)

24 GHD Sit-Ups

12 Squat Cleans 

18 GHD Sit-Ups

9 Squat Cleans 

12 GHD Sit-Ups

6 Squat Cleans 

6 GHD Sit-Ups

3 Squat Cleans 

Friday 042613

Catherine / 2 Comments

Workout of the Day

[Power Clean + Clean] x 6

WOD

2 Sets:

1 Min Max Box Jumps (24″/20″)

1 Min Max Med Ball Cleans (20/14)

1 Min Max Deadlift @ Bodyweight

1 Min Rest

Mobility

Ever get back pain from things that involve that jumping-type movement? Running, box jumping, etc? Prevent it for the box jumps today, and prep yourself well with these mobility exercises from K-Starr. 

Strength

An interesting (anecdotal, don’t get touchy my vegan friends…) article from a long-time vegan turned Paleo. After her and her family experienced health issues, she started looking into a paleo diet, made the switch and saw their lives change; a “night and day” difference according to her. Check it out. 

My Vegan Diet Caused Health Problems. Would Primal, Paleo, Or “Real Food” Be Better?

Recipe

Need a go-to mashed cauliflower recipe? Try this one from The Urban Poser. Add-in’s make the dish!!

Paleo Cauliflower Mash-tini’s

Thursday 042513

Catherine / 5 Comments

Workout of the Day

Rope Climb Clinic

WOD

Buy In: 50 Double Unders

30-25-20-15-10-5

GHD Sit-Ups

Kettlebell Swings (2 pood/1.5pood)

Cash Out: 50 Double Unders

Mobility

We’ve posted this K-Starr video before but I think I’m going to post it every couple of months just as a reminder to why we do mobility. It’s about getting yourself into a better position, not just stretching things without a purpose. WATCH. 

Strength

Here’s an article from Mark’s Daily Apple on what may be keeping you from losing the weight you want to lose. Lots of it is in our heads. But this article addresses a lot of what may be holding you back. 

10 Psychological Hurdles Keeping You From Losing Weight

Recipe

Wanna S’more? Some more what, I haven’t had anything yet? 17 Recipes gives us S’mores  

Paleo S’mores Pie

Wednesday 042413

Catherine / 5 Comments

Workout of the Day

Push Press

2-3 x 3

Push Jerk

2-3 x 3

WOD

8 Rounds:

3 Thrusters @ 155/105

10 Burpees AFAP

*Rest 30 Seconds After Each Round*

Mobility

A Mobility WOD geared towards your kids! More specifically applying to what you put on their feet. Give ‘em flat shoes and keep their heel cords at the length they are meant to be, so they can be BAMF’s like their mommies and daddies! 

Strength

An article from Life Hacker on why we suck at portion control.. and how to keep it in check. 

Why We Eat Whatever’s In Front Of Us

Recipe

YUMMYyummyYUMMYyummyYUMMYyummy!!! Things My Belly Likes created a recipe that’s spicy and cheesy and garlicky and AWESOME! Need a yummy dip to take to a party? Take this… 

Jalapeno Goat’s Cheese Dip

Tuesday 042313

Catherine / 5 Comments

Workout of the Day

Clean Grip Deadlift

4-6 x 5

WOD

12 Minute AMRAP:

5 Wall Ball Shots

6 Strict Pull-Ups

7 Push-Ups

Mobility

Avoiding injury… DO YOU HAZ IT? QUERY: What’s harder? Fixing injury or avoiding it? …Right. What do most people do? …Right. METAPHOR: It’s harder to see the benefit of brushing your teeth as a child, but by the time your in your teens and your nasty mouth offends your friends, you realize maybe you should’ve done something sooner. Brush your teeth, do your mobility prevention, and rock at life. 

Strength

Tabata Times gives you a list of foods to stay away from at all costs! 

Here Are 14 Foods You Should Never Eat

Recipe

I <3 veal (judge me if you want, I will not retract that statement). I also <3 simple. This recipe from Expat Paleo combines these two <3′s and adds another thing I <3… deliciousity. 

Simple Veal Meatballs

Monday 042213

Catherine / 5 Comments

Remember we are on a new schedule starting this week! If you have any questions you can look at the SCHEDULE PAGE, or ask a Coach.

What does this mean for you?

• There will be an added 530am class on Tuesdays!

• The afternoon classes will now begin at the top of the hour. Open gym starts at 2pm, (on Tu/Th Oly will be at 3pm), then CrossFit Classes at 4pm, 5pm, 6pm (7pm On Ramp on M/Tu/Th).

• There will be no 6pm class on FRIDAYS, the last class will be at 5pm. 

• There will be no 7am Olympic Lifting Class on Tuesdays and Thursdays, but instead there will be one at 3pm on both days!

Workout of the Day

Full Snatch

3-3-2-2-2

WOD

21-15-9

Power Snatches @95/65

Box Jumps 30”/24″

Sunday 042113

The OC / 0 Comment

REST DAY. ENJOY THE DAY. IT STARTS AGAIN Monday 530am.