Thursday 062614

Workout of the Day


7×50 Rope Waves


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



Let’s mobilize our thoracic spine! :)



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.”

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On Ramp 062614


10 Minute Warm Up/Skill Transfer Exercise : Kipping

20 Minute Fundamental Movement : Front Squat

10 Minute WOD : “Fran”

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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!

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On Ramp 062514


10 Minute Warm Up/Skill Transfer Exercise : Ring Dip

20 Minute Fundamental Movement : Split Jerk

10 Minute WOD : 15x HSPU 50x Ball Slams 15x HSPU 30x Ring Rows

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Wednesday 062514

Workout of the Day

8 RFT:

250M Run

x4 C2B Chin Ups

x4 PP @ 165/105


10×3 Hang Power Clean (increasing the load every 2 sets beginning with empty bar


x60 Strict K2E



We’ve been hitting all the muscles that are connected to our neck pretty hard these past 2 weeks. Let’s show our head trunk a little love today with this MWod :)


Coach Clarissa shared a yummy, fresh summer salad recipe. Check out how easy it is and comment with a favorite recipe you’d like to share!

Coach Clarissa’s Mango Avacado Salad:


•Diced Mango

•Diced Heirloom Tomatoes

•Diced Avocado

•Minced Chives (to taste)

•Pinch of Sea Salt

Toss all ingredients except chives,  then sprinkle chives on top. Serve as is, or on a bed of lettuce. Enjoy!

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On Ramp 062414


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

20 Minute Fundamental Movement : Back Squat

10 Minute WOD : 3 Rounds 60x Seconds Max Reps Back Squats @95/65 Rest 30x Seconds 60x Seconds Max Reps Sit Ups Rest 30x Seconds

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Tuesday 062414

Workout of the Day

15:00 AMRAP:

x80 DU

x40 (20/20) Single Arm OH Lunges Holding KB @ 53/35

x20 Dynamic Push-ups (narrow grip on floor to 12-14″ wide surface)


Front Squats Heavy as Possible

1×12  1×9 1×6 1×3


Check out this pre-workout squat hip sequence:


“I’m just not feelin’ it today.” I’ve heard this from a few others at the gym recently (including myself). Glad to know it’s a normal cycle ;)  “I Don’t FEEL Like It: How to Kick Start Your Motivation,” On WOD Talk.

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On Ramp 062314


10 Minute Warm Up/Skill Transfer Exercise : Rope Climb

20 Minute Fundamental Movement : Push Press

10 MInute WOD : 21-15-9 of Push Press @75/55 and Calorie Row

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Monday 062314

Workout of the Day

5 RFT:

x8 Strict HSPU

x10 Deadlifts @ 225/155

immediately followed by…


x12 KB Snatches Each Arm @ 53/35

x12 SLKBDL Each Leg @ 53/35


x100 Weighted ABMAT SU



 Today it’s all about ungluing that high hamstring. Let’s spend 10-12mn doing this :)


I don’t think I’ve posted this one yet, but this is a definite crowd pleaser 10x over! Check out Elana’s Pantry for her “Cinnamon Bun Muffins”. They are to-die-for!

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Sunday 062214

Happy Rest Day!! I hope everyone enjoyed the Frisbee and the “out of box” event.

Remember MAGG registration is now. So far Sarah M and the coaches team will be there.

June 23rd – Competition Team Interest Meeting

- Interested in competing on a team? Want to see what it’s all about? Now is the time to come for the Q &A with Coach Garrett. 7p.m. at the gym.






Sarah M is a year old in CF. She has lost weight, became stronger and added years to her life. She might be a little nervous but she is going to MAGG. Who’s going with her?





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