' CrossFit Oceana

Monday 061614

Workout of the Day

6 RFT:


40yd Farmer Carry @ 53/35 each arm (20yds down and back)

immediately followed by…


x16 BB Lunges @ 95/65




The goal is to collect 10 minutes messing around with the Ugly Four. Test: Overhead squat/walking lunge/ any knee forward biased movement. Re-test: Try butt-kicking yourself. How about kneeling butt to ankle? Pose running drillls? Squat?


Mondays deserve pancakes. How about “Cinnamon and Coconut Pancakes”? Um, yes please! Only the 2 best flavors out there…and combined into 1 recipe? Say no more. Thank you, Nom Nom Paleo!



Grab a pen…

Pull out your calendars…

Now sit down and pencil in these dates:


June 21st – Ultimate Frisbee with coaches and members 

June 23rd – Competition Team Interest Meeting

- Interested in competing on a team? Want to see what it’s all about? Now is the time to come for the Q &A with Coach Garrett. 7p.m. at the gym.

July 11th – BBQ at the gym  (BYO meat)

August 6th – 31 Heroes

August 9th – Garage Games

August 30th or September 5th – Beach WOD  


*We  will announce all details (times/locations/etc.) as soon as we have them. But until then, come to class, check the website, and stay informed! We’re looking forward to a fun-filled Summer with you all!


HAPPY REST DAY!!!  Brian is way too cool, out of OR Class and kicking butt in regular classes. It’s awesome when he is in class.

Deep breath… SCHOOL IS OUT!!!

Saturday 061414

Workout of the Day

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


Beginning June 23rd, Crossfit Oceana will be offering childcare for children 5yro and older during the summer months.

For $5 Day/$20 Week, you can come and get your sweat on while Coach Clarissa keeps their growing brains (and energy) challenged and engaged! 

We’re looking forward to a fantastic Summer with you all!

-The OC staff

Friday 061314

Workout of the Day

4 Athletes in 4 Heats Complete:

3 Rounds with rest in between-

x150 Rope Waves

x20 WBS @ 30/20

x150 Rope Waves AFAP

x20 Ball Slams @ 30/20


14×2 Power Snatch*

*increasing the load every 2 sets



You’re gonna need this after today!


Anything with taco seasoning is pretty much amazing. Check out this “Caveboy Casserole” by Our Paleo Life.

Thursday 061214

Workout of the Day

5 RFT:

x 6 KB PP each arm @ 70/53

x 50yd Shuttle Sprint x10yd increments

immediately followed by…

x 7 Front Squats @ 75%

x 20 Weighted Hip Extenion @ 20/14




Is it really your shoulders? Or is it tight hips?


Don’t think you have an hour to listen? Put this on while you do some chores or dishes and your house will magically be clean by the end of this!  Barbell Shrugged episode #90, “Talking Snatches and Cleans and Jerks with Diane Fu of Fu Barbell.”

Monday 060914

A little note from the coaches corner:

For the next 3 weeks, The OC wants to offer you, the athlete, a free 5-10mn consultation with our staff. We would like to meet with as many of you as possible to consult and develop your short-term goals. This is a great opportunity to talk about your strengths as well as the questions or concerns you may have about your perceived weaknesses or “holes” in performance. We will make it a point to grab as many of you before or after your workouts. But if you have time and see a coach that is free, grab them and get started!


Workout of the Day

5 RFT:

x5 Box Jumps @ 36″/40″ – 26″/36″

x3 Rope Ascents

Immidiately followed by…

3 Rnds NFT:


x25 BB Good Morning

Hang Power Clean: 14×2 (increasing the load every 2 sets beginning from empty bar)




 High Hamstring pain and trigger points:


Check out these “Carrot Banana Muffins” from Paleo Plan, for a great grab ‘n go snack. I love recipes that have a simple ingredient list like this one.