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Saturday 102514

Workout of the Day

jeremiah-wittmanU.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Thursday 102314

Workout of the Day

3 Wave Snatch Ladder

EMOTM x1 Full  Snatch (Increase load each interval)

after 1st failure, rest 3 Intervals and strip weight.

after 2nd failure, rest 3 Intervals and strip weight.

after 3rd failure, stop.


TOTAL VOLUME/NFT

x100 Abdominals LVL 3-5

x50 KB LVL 3-5

MOBILITY

8-12mn

IMG_7746 as Smart Object-1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mobility

Banded Hamstring stretch ideas.

Strength

Interesting read on Breaking Muscle on the “Power Output Comparison of Power Clean, Hang Power Clean, and High Hang Power Clean.”

Wednesday 102214

Workout of the Day

Sets NFT

3×15 Box Front Squats @14-18″ @30-40% Load

3×15 Push-Ups LVL 3-5

METCON

3 RFT:

x20 Box Jump & Over @24/20″

x20 Goblet Squats @70/53

x20 Pull-ups

MOBILITY

10-12mn

IMG_7629 as Smart Object-1

 

 

 

 

 

 

 

 

 

Mobility

Opening the hip for wide pulling.

Recipe

“Coconut Flour Tortillas” on Ask Georgie look sooo yummy and they’re simple! Check them out ;)

 

 

Monday 102014

Workout of the Day

MOBILITY

10-15mn

 

METCON

20:00 AMRAP

x10 UB Dips*

x15 Cal Row

x20 UB WBS*

(*If athlete fails to complete all repetitions in a row, reset to 0)

Walk 200yd after every round

AUXILIARY

x100 Abdominal LVL 1-3

IMG_7401 as Smart Object-1

 

 

 

 

 

 

 

 

 

 

Mobility

Shoulder Relationships, 3 arm to shoulderblade/scap.

Recipe

“Pumpkin Pie” on Comfy Belly.

Rest Day 101914

Last Saturday, Crossfit Oceana hosted “Barbell Beef 3″ in our newly expanded space.

What a fun throwdown it was with athletes from all around the area.

With 4 WODs and 4 divisions, and Coach Garrett in charge, it ran as smooth as buttah.

IMG_8028 as Smart Object-1

IMG_7303 as Smart Object-1(1)

 

 

 

 

 

 

 

 

 

 

 

 

Coach Steph kicking it off with the National Anthem, Bluegrass-style.

 

 

 

 

 

IMG_7307 as Smart Object-1

WOD #1, Heat #1

 

 

 

 

 

 

 

 

 

 

 

 

IMG_7368 as Smart Object-1

Heat #2

Women’s RX Division

 

 

 

 

 

 

IMG_7465 as Smart Object-1

 

 WOD #2

Heat #2 Men’s RX Division

 

 

 

 

 

 

 

 

 

 

IMG_7565 as Smart Object-1

 

 

WOD#2

Women’s Scaled

 

 

 

 

 

 

 

 

IMG_7428 as Smart Object-1

 

 

 

 

 WOD#3

 Men’s RX

 

 

IMG_7629 as Smart Object-1 

 

 

 

 

 

WOD #3

Scaled Divisions

 

IMG_7662 as Smart Object-1

 

 

 

 

 

 

 

WOD #4

Men’s RX

 

 

 

 

 

 

 

IMG_7746 as Smart Object-1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

IMG_7870 as Smart Object-1

 

 

 Women’s RX Division

 

 

 

 

 

 

 

 

 

 

 

Division Winners

IMG_8037 as Smart Object-1

Men’s RX

 

 

 

 

 

 

 

 

 

 

 

 

IMG_8045 as Smart Object-1

 

Women’s RX

 

 

 

 

 

 

 

 

 

 

 

 

IMG_8052 as Smart Object-1

 

Men’s Scaled

 

 

 

 

 

 

 

 

 

 

 

 

IMG_8057 as Smart Object-1

Women’s Scaled

 

 

 

 

 

 

 

 

 

 

 

 

Congratulations to all of the winners and participants! It was such a fun event with great sportsmanship and great athleticism displayed.

Also, a big shout out to our photographer, Melissa Angulo. You can contact her through Facebook or email at: luvmelissa04@yahoo.com.

 

Saturday 101814

Workout of the Day

brandon-barrettU.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Friday 101714

Workout of the Day

MOBILITY

8-12mn

LIFT

3×5 Bench Press Build Up Sets starting @ 30-45% Load

5×5 Bench Press Heavy as Possible

METCON

Every :20 x30

x1 Power Clean + Push Jerk @155/100

IMG_7063

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mobility

Barbell Massage ;)

Recipe

We love gummies around here. It’s the perfect grab-n-go protein/veggie snack combo and kids love them.
Try “DIY: Homemade Healthy Gummies Recipe” on Eat Local Grown.