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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 ;)

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!

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 ;)

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!**

sunday 062914

thank you Coach C

Taking the school age daycare outside is a blast for the kids

 

REST AND RELAX DAY!!! get ready for a new week of training. If you are competing plan to spend extra time in the gym working on your weakness.

Saturday 062814

Workout of the Day

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.  He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Friday 062714

Don’t Forget - 

If you are interested in becoming a part of the OC Competition Team, send Coach Garrett an e-mail before the end of TODAY (June 27th).

This will let him know who’s interested as he starts to put the distribution list together. So if you’re interested, send him an e-mail and stay informed!

tgrice99@hotmail.com

Workout of the Day

6 RFT:

x8 Ring Pull-Ups

x12 DB/KB Rack Lunges @53/35

LIFT

5×8 Stiff Legged Dead Lift

STRENGTH

x45 Strict TTB

 

Mobility

Do you have short anterior neck flexors? Check this out:

Recipe

I’m going to try this “Italian Chicken Casserole” by Meatified, tomorrow night. The cream sauce is made from full-fat coconut milk and pureed sweet potatoes! Yumm-o. Can’t wait!

Thursday 062614

Workout of the Day

Tester:

7×50 Rope Waves

then…

For Time:

x20 Box Jump up and Over @ 24/20

x20 C&J @ 135/95

x20 Box Jump Up and Over @ 24/20

x15 C&J @ 185/115

 

Mobility

Let’s mobilize our thoracic spine! :)

 

Strength

I really liked these diagrams and quick reminders of the mobility we should be doing in order to maintain and strive for great squat position.

Check out T Nation‘s “Break Up Those Hips and Fix That Squat.”

Announcement

Hey, all of you awesome OC athletes!

If you are interested in becoming a part of the OC Competition Team, send Coach Garrett an e-mail before the end of THIS FRIDAY (June 27th).

This will let him know who’s interested as he starts to put the distribution list together. So if you’re interested, send him an e-mail and stay informed!

tgrice99@hotmail.com