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Wednesday 100814

Workout of the Day

Every :60 x12

Perform x1 DL (increase load each effort)

All Bars start @ 135/95

After Final DL

x50 DL @ 135/95

x50 HSPU




















Untacking the hammie and opening up the high hip.



It’s October and that means Halloween. Check out the “Spooky Vegetables and Avacado Dip” on Paleo Dieting.


As many of you may have seen on Saturday, we are making awesome progress on the gym expansion. Yay for more space!

A few things to note as we continue to try and make this transition as smooth as possible:

1. Please use our back entrance to enter the gym.

2. Childcare area and Tina’s office have now been moved to the new space.

3. We welcome anyone willing to help with the demolition and transition :)

Again, thank you for your patience!

Rest Day 100514

Meet Allison.


She’s like the Stealth Fighter Jet. She enters quietly…under the radar…smiles quietly, pretends nothing out of the ordinary’s about to happen, and then BAM! She destroys the WOD like it was no big deal. And then she smiles again. She was part of team Shogun Crossfit that became the fittest in Asia 2014. No big deal.

She and her husband, John, have been here for a few months but will be heading on to North Carolina in a few weeks. She is pregnant with their first baby (girl)and still performing like a beast! We asked Allison a few questions so we could get to know her better:

How/why did you start Crossfit?

Allison: “I was a runner before I started doing CrossFit. But, it had started to get a little monotonous. Around the same time as I was struggling to get my miles in, one of my best friends got her Level 1 and forced a group of us to join her in a workout, Fran. “How cute”, I thought (or judged), “there are names for workouts!”45 minutes later, I finished. I had just had my ass handed to me. I only used a 45# bar and did every single one of the pull ups strict, but, I was hooked.”



How long have you been doing it?

Allison: “Almost three years. But, the first two years were spent doing workouts with a group of friends; the only CrossFit box on Okinawa was 45 minutes away. I could have made it to the WOD’s but all my friends had kids and couldn’t so, I stuck with them. But, we were kind of like our own box in a sense. We always worked out at the same time, we encouraged and pushed each other, and we held each other accountable.”



What are your favorite and least favorite movements?

Allison: “Favorite: Handstand Push-ups, Shoulder to Overhead movements, Double Undersm Muscle Ups, Cleans. Least Favorite: Muscle Ups, Snatches, OHS.”

What have been the benefits of it to you?

Allison: “Because of CrossFit, I have gained confidence, not only in myself but also in my abilities as an athlete. I’ve also overcome a very unhealthy relationship with food. Soon into my CrossFit journey, I realized the importance of good nutrition; something I was not doing much of “because I wanted to be skinny”.”


What are some of your goals?

Allison: “Currently, I want to maintain a high level of fitness throughout the rest of my pregnancy. Once lil bit is born, I want to learn to check my ego at the door (because after 6 weeks of not working out AND just having a baby, I can imagine I’ll be simply unimpressed with my performance), and remind myself of where I’ve come from. I told John the other day, once I’m back to my previous level of fitness – my #1 goal is to get a strict MU. Before getting pregnant, I could do 5 or 6 in a row, but they were often a hit or miss movement.
I want our kids to know what it means to be healthy and active.
I want to inspire others to push themselves outside of their comfort zone; amazing things will happen when you allow yourself to break through fears or complacency.
Outside of CrossFit: I am working to get my Masters in Speech Pathology. In my perfect world, I’ll find a wonderful job in the school system that our kids are enrolled in so that our holidays overlap…and I like summers off :)”

What’s something nobody would know about you?

Allison: “If John hadn’t deployed to Afghanistan for six months, I wouldn’t have joined ShoGun CrossFit. If I hadn’t joined ShoGun, I wouldn’t have been asked to join their competitive team, then gone on to Regionals with them, and helped them  make it to the Games. Ultimately, I would not have learned what amazing things my body can do, how competitive I really am, and what an amazing sense of family CrossFit can provide.

I have three vices. Peanut butter – it’s something I just cannot say no to if it’s in the house. Cereal – again, this cannot be in the house. If it is, it won’t be there for too long….I have no self control! And finally (and maybe most importantly) frozen yogurt – love me some Sweet Frog!”


Thank you for sharing, Allison! We love having you here and hope you will always call us your home in Virginia Beach ;)

Saturday 100414

We are so excited to finally be knocking down walls to double our space at Crossfit Oceana!

Please pardon our mess as we expand. We’re sorry for the inconvenience and appreciate your continued patience!


Workout of the Day

Rain or Shine Partner Wod:

For time:
Run 10 miles (scaled: 5k)
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.


Get excited ;)

We will be using the month of October* to develop and perfect our Rowing and Double-under skills!


*We’re waiting for our November 5th hearing where we will obtain a permit to use the outside as our playground again.

Thursday 100214

Workout of the Day




15:00 to build to a 5RM HBBS (Sub maximal/no failure)

1×5 @ 85% of above


x100 Abdominal LVL 3-5

x100 Weighted/Strict Hip Extensions

x50 Weighted.Strict Dips

IMG_6902(Small Size)

Can you come up with a better label for these?





Have you noticed our subtle cues on mobilizing and how important it is? ;)

Time to mobilize that groinage area again. (copy and paste link)



Go ahead and bookmark this article on Eat Local Grown. It’s “How to Avoid GMOs When You;re on a Budget.”

Wednesday 100114

Workout of the Day


10:00 Build up to 1RM Split Jerk from Rack

@ the 10:00 mark perform x100 Burpees

@ the 20:00 mark (finished with Burpees or not)perform x50 WBS @20/14

@ the 30:00 mark finished or not, end workout.




IMG_6898(Small Size)

Kyle crushing the muscle-ups























Soft tissue/anterior shoulder mobility work.



Get ready for a flood of pumpkin, cinnamon, nutmeg, cranberry, pear, ginger….you get the picture, recipes! It’s fall and it’s that time of year. He Won’t Know It’s Paleo brings us “Pumpkin Spice Macaroons”. Check them out!