Friday 070414

Workout of the Day

Come on out and enjoy a FUN Independence Day Workout!

10a.m. (only) with daycare.

It’s a surprise you won’t regret ;)

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Announcement

Hello, all of you beautiful OC Athletes!

There is a raffle going on for a large package of  **Fireworks**

Only 7 of the 30 tickets have been purchased, so the odds are in your favor!

$5 a ticket, drawing will be before the 10a.m. class on Friday.

All donations go towards sending a fellow athlete to the Garage Games.

 

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Thursday 070314

Workout of the Day

“180″

Athletes will move through 6 movements of their choice (choosing from listed modifications, if necessary).

Athlete will perform 30 reps of each movement before moving on. A chipper of sorts.

1.) Dips- Negative/Static/Ring/Weighted

2) Pistols- Lateral Box Step Up/Banded/Weighted

3) TGU- Always @53/35

4) DU- Repetitions or Attempts

5) C2B- Jumping/Banded/Kipping/Weighted

6) TTB- Kipping/Strict

7) GHR- Negative/Parallel/Tempo/Weighted

8) HSPU- Negative/Kipping/Strict/Freestanding

9) Shoulder Touches- Chest to Wall/ Back to Wall

10) Atlas Stone

11) Good Morning- Banded/Tempo/Weighted/Jumping

12)  Box Jumps- 40″/ 36″/ 32″/ 30″/ 28″/ 24″

 

Mobility

Check out this smashing new MWod! ;) HERE

 

 

Strength

Check out the Tabata Times article “Friends Don’t Let Friends Get Skinny Fat!” I love that they bring up the ol’ BMI. It’s still commonplace for the medical field and employers to use the BMI as a scale of one’s overall health. When in reality, it’s pretty inaccurate. My husband’s BMI score has him listed as “obese” …if you’ve seen him, this would solidify how unreliable the BMI (alone) is in gauging one’s physical health ;)

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Wednesday 070214

Workout of the Day

3 RNFT:

x15 Broad Jumps @8ft/6ft

x15 GHDSU

immediately after…

x5 attempts for Max Effort UB Sets of the following movements:

BW Bench Press

WBS @ 30/20

 

Mobility

 Let’s continue the flow of mobility from the shoulder down into the pectorals :)

Recipe

I think it’s time for an ice cream recipe. How about “Chunky Monkey Ice Cream Bon Bons” from Nom Nom Paleo!

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On Ramp 070214

Wednesday

10 Minute Warm Up/Skill Transfer Exercise : Handstand Push Up

10 Minute Fundamental Movement : Strict Press

15 Minute WOD :

50x Air Squats

25x Strict Presses @45/33

400M Run

25x Air Squats

50x Push Ups

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Tuesday 070114

Workout of the Day

 3 RNFT:

x8-x12 GHR

x8-x12 Shoulder Touches

immediately followed by…

“Isabel” or “Randy”

immediately followed by…

3 RNFT:

x8-x12 GHR

x8-x12 Shoulder Touches

 

 

 

Mobility

 Ahhhhhhhhhh……yes! (this is continuing what we started yesterday, with our mobility work)

Strength

Remember how I said to save your anti-pork rind comments until part II? Well, here’s part II.

Check out the article on Mark’s Daily Apple entitled,  “Is It Primal?” and then let the commenting begin ;)

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On Ramp 070114

Tuesday

10 Minute Warm Up/Skill Transfer Exercise : Double Under

20 MInute Fundamental Movement : Over Head Squat

10 Minute WOD : 18-16-14-12 Over Head Lunges @45/25 & GHD Sit Ups

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Announcement

**This July 4th (Friday) Crossfit Oceana will only be running 1 WOD at 10a.m.

There will be day care and it will be fun!

So come and get your sweat on and let’s start the celebration of our freedom and independence together!**

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