' CrossFit Oceana

Saturday 060714

Workout of the Day

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

 

 

 

 

 

 

 

Thursday 060514

Workout of the Day

“Open WOD 14.2″

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats @ 95/65

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

SKILL/ACCESSORY

Upper: 1RM weighted Pull-up

Lower: 1RM Height Box Jump

 

Mobility

Arm flexion and hip mobility for the OHS.

Strength

For anyone who hasn’t made it to OLY class yet, here’s what it looks like:

Okay, not really, but isn’t it awesome!?;) And if you practice your lifts everyday, you too, can look like that ;)

Wednesday 060414

Workout of the Day

“Open WOD 14.3″

8mn AMRAP:

MEN:

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb.
deadlifts, 15 reps
15 box jumps, 24-inch
225-lb.
deadlifts, 20 reps
15 box jumps, 24-inch
275-lb.
deadlifts, 25 reps
15 box jumps, 24-inch
315-lb.
deadlifts, 30 reps
15 box jumps, 24-inch
365-lb.
deadlifts, 35 reps
15 box jumps, 24-inch

Women:

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb.
deadlifts, 15 reps
15 box jumps, 20-inch
155-lb.
deadlifts, 20 reps
15 box jumps, 20-inch
185-lb.
deadlifts, 25 reps
15 box jumps, 20-inch
205-lb.
deadlifts, 30 reps
15 box jumps, 20-inch
225-lb.
deadlifts, 35 reps
15 box jumps, 20-inch

LIFT

HBBS: 1×15 @ any weight desired. A warm-up of 1×5 @ 40%, then decide a weight by estimating and attempt x15.

 

Mobility

Deadlift prep:

Recipe

PaleOMG has a delicious recipe for “Easy Chocolate Almond Butter Cups”. Try them, and Love them ;)

 

Tuesday 060314

Workout of the Day

“Open WOD 14.4″

60 Cal Row

50 Toes to Bar

40 WBS @ 20/14

30 Cleans @ 135/95

20 Muscle-ups

SKILL/ACCESSORY

Upper: 5×8 KB Bench Press

Lower: 5×8 Light RDL

*Mobility Work!*

 

Mobility

Muscle-up and Wall Ball prep.

Strength

A Fantasticly objective read on Crossfit, by Max Jacobson-Fried  on the Huffington Post, entitled “3 Reasons to Get Upset About Crossfit.” Loved the read and loved the humor.

Monday 060214

Workout of the Day

“Open WOD 14.5″

21-18-15-12-9-6-3 Reps For Time:

Thrusters @ 95/65

Burpees

SKILL/ACCESSORY

Lungs: 10:00 Continuous Jump Rope

Gymnastics: 5x :30 sec L Hang + x5 K2E

 

Mobility

Great tips from Die Spealler (that’s German for Chris Spealler ;) ) on efficiency during knees to elbows.

Recipe

I love kale. Kale, kale, kale. But am always looking for new ways to dress it up. This dressing is divine! Check out this “Cranberry Kale Salad” on Squash Blossom Babies.

Saturday 053114

Workout of the Day

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

 

 

 

 

 

 

 

Post-WOD:

2 RFT:

100M Farmers Carry @35/53 (Think dumbbell, KB)

30 Sec Handstand Hold

Thursday 052914

Workout of the Day

1 RM Power Snatch*

1RM Power Clean and Power Jerk*

*2 misses ends session

SKILL/ACCESSORY

Lungs: 400M Sled Pull + 400M Run

Gymnastics: 5×20 Banded Leg Lifts

 

Mobility

Yes, this is a repeat, but it’s good. It’s necessary. Improve the bottom position of your squat/clean/snatch.

Strength

Regarding the Snatch, “Slow it Down” by Diane Fu, Sanfrancisco Crossfit.