' CrossFit Oceana

Thursday 052914

Workout of the Day

1 RM Power Snatch*

1RM Power Clean and Power Jerk*

*2 misses ends session


Lungs: 400M Sled Pull + 400M Run

Gymnastics: 5×20 Banded Leg Lifts



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


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

Tuesday 052714

Workout of the Day

10 RFT:

5 Thrusters @ 135/95

1 Rope Ascent


Lungs: 9×9 Cal Row

Gymnastics: Complete x100 Shoulder Touches



Collect 2-3 minutes for all 3 mobs each side:



Given the time of year *cough* {regionals}, and the excitement that comes with it *cough* {Crossfit Games}, I thought this was appropriate; an article on the Tabata Times entitled

“The Cult That’s Shaping the World and Why You Need to Be Part of It”

Monday 052614

*Crossfit Oceana will be open for a 10a.m. Memorial Day wod.*


Workout of the Day

Navy Lieutenant who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


Sunday 052514

Happy Rest Day!

Chris is back and wearing the most appropriate shirt for Honoring a fellow warrior.  We are glad you had a safe return.





This Memorial Day Monday, May 26th,

Our box will be running the Memorial Day Murph WOD at 10a.m. only, for all those that want to come get their sweat on during the holiday!

Daycare will be provided during this hour. 

 *Let us remember why we have the freedoms to do what we do this day, and every day, as we all pay tribute to the selfeless heroes who have died to keep this country free.*

Happy Memorial Day Everyone!

Saturday 052414

Workout of the Day

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Friday 052314

Workout of the Day

Warm-up 1 Mile Run/1600M Row

Teams of 2 Complete a 16:00 AMRAP*:

x50 K2E

x50 KBS

x50 HSPU

*Each athlete performs a ME set of repetitions and then switches. Only one athlete working at a time, and each athlete can only perform a single set before switching to their partner.



Make sure to do this post-wod sometime today. The simple 5-way shoulder mobility wod:


I saw this recipe and the name hooked me. And then with the ingredient list, I was sunk! Check it out: “Olive Oil Ice Cream”, on the Paleo Mom.

Thursday 052214

Workout of the Day

Warm-up 1 Mile Run/ 1600M Row

x50 Tire Flips AFAP (share resources, double or triple up athletes on a single tire)


Front Squat: 2 RM

*Mobility Work*



Is it taboo to post anything other than our go-to mobility guru? Well, meet Jill. K-star has featured her on numerous occassions so I’m gonna go ahead and say it’s a great idea ;)

Check out her upper back work that can help relieve neck/shoulder pain:


It’s not often that we post anything in this section that doesn’t have to do with physical strength, strategy, or methods. But really, there’s a lot more to overall strength than the time we put in at the gym. Think emotionally, mentally, spiritually…whatever you want to call it. How much do you think that plays into your overall well-being?  How much does your attitude, on any given day, affect your performance in the gym? Or your performance in the work place? Or the way you react to life? “If only” is one of the saddest phrases in the English language.

The Open Mind put out an article entitled “Ten Choices You Will Regret in 10 Years,”  that talks about how you can elude this phrase of regret. It’s a fantastic read. Try “un-applying” one of these and see how you feel. :)