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Friday 101714

Workout of the Day




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

5×5 Bench Press Heavy as Possible


Every :20 x30

x1 Power Clean + Push Jerk @155/100


















Barbell Massage ;)


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.

Wednesday 101514

Workout of the Day





15:00 Build up to a Heavy Pause HBBS (Sub Maximal/No Failure)

5×1 @ 90% of above with no pause


3 RFT:

(12:00 CAP)

x10 TGU 5/5

x100 DU

























An oldie but a goodie.


Check out this “Chocolate Bark” on Elana’s Pantry.

Tuesday 101414

Workout of the Day




3×5 Push Jerk Build Up Sets starting @ 30-40%

3×15 Push Jerks from Rack @ any load (change load each effort)


x100 Abdominals LVL 3-5

x100 Weighted/Strict Dips

x50 Weighted/Strict Hip Extensions
















Part 2 of the series, “How to rebuild your feet.”



“Train to Move” on The Box Mag.

Rest Day 101214

Meet Anita.


She’s a wife to 1 beastly man, a mama to 2 A-dorable boys, a teacher, and owner/baker of Anita Little Paleo. She’s a ball of energy in the gym and we love having her! We asked her some questions to get to know her better:



How/why did you start Crossfit?

I started CrossFit in January of 2012 so my CF addicted husband would stop nagging me to try a class. My intention was to go to one class and never go back. As you can see, I was hooked. 

What’s your day job when you’re not acting like a super hero in the gym?

I am a biology teacher at First Colonial High School in VB. 

Anita4What are your favorite and least favorite movements?

I hate GHD sit-ups. I love power cleans. 

What have been the benefits of Crossfit in your life?

The biggest benefit to me was that I gained self confidence and a better body image. I used to want to be skinny. Now I’m happy being fit and instead of looking at the weight on the scale for motivation, I look at the weight on the barbell. CrossFit has been very empowering for me. 



What are some of your goals?

Ive been chasing a 185# DeadLift for over a year and finally got it!! I know for some that’s not a very lofty goal, but for me, it’s HUGE!! I don’t compete, and don’t set huge PR’s often. I like to do fundraiser WODs and just enjoy CrossFit for the camaraderie and the fitness.

Anita2What’s something others might not know about you?

Since starting CF, I’ve happily gained 15 lbs. I also own and ran Anita Little Paleo. I used to travel on weekends to CF Comps and sell my GF/DF muffins, cookies, and blondies. I loved it. I got to meet several games athletes and loved making new friends everywhere I went. The CF Community is so friendly and inviting that people welcomed me with open arms. I am no longer “officially” in business but still make cookie orders for friends and can bake orders upon request.


Thank you for sharing, Anita! We loved getting to know you better :)

Saturday 101114

Crossfit Oceana is hosting “Barbell Beef 3” today from 12p.m. -2p.m. (check-in is at 11a.m.)

Come out and support athletes from around the area!





Workout of the Day 


20mn AMRAP:

5 Pull-ups

10 Push-ups

15 Squats




Event #4 for Crossfit Oceana’s Throwdown, “Barbell Beef 3″ will be the following: 

10 squat cleans @225/155
75 double unders
20 c2b pull-ups


Event #3 for Crossfit Oceana’s Throwdown, “Barbell Beef 3″ will be the following:

1 min from the end of wod 2. 800m sprint for time.
This is scored as a separate event.