Quote of the Day: "Olympic weightlifters have been found to have higher vertical leaps and quicker 25-meter sprint times than any other athletes, including Olympic high-jumpers and sprinters." - Greg Glassman
Jim, Silviya, Star and Terra work through the 7x7 Snatch WOD on Wednesday on the RAC lawn . . .
Results from Yesterday's Olympic Lifting Workshop:
"The World's Fastest Lift"
"The King of All Lifts"
Snatch
Clean & Jerk
Scott
160*
185*
Wayne H
135*
185*
Tom
165*
200 (Just missed 230)
Matt
175**
190*
Wayne B
115*
185*
Richard
175**
190*
Kameron
115*
165*
Becky
65*
70*
Mel
60*
70*
Amy
75*
105**
Tami
95
125(First time full squat)
Tracie
75*
95*
* - PR
**-Leaderboard
That's right! Almost all PRs all around!
We also had two put up the 3rd best Snatch in school history by Matt Frame and FIRST-TIME SNATCHER Richard!
What's more important than the numbers is what we learned through proper practice!
Just as a refresher or reference I have posted the Burgener Warm-Up and Snatch Balance Series:
Up n Down
Elbows High and Outside
Muscle Snatch
Snatch Land
Snatch Drop
BTN Snatch Push Press
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
High-Hang Snatch
It's Been Said That It Takes 3-5 Years or 10,000 Reps To Fully Develop Your Olympic Lifts
Do 10 Reps of Each Every Day And You Will Hit Your 10,000 Reps in Just 3 Months!
Quote of the Day: "Olympic weightlifters have been found to have higher vertical leaps and quicker 25-meter sprint times than any other athletes, including Olympic high-jumpers and sprinters." - Greg Glassman
Movement of the Day: Banded Handstand Pushups (see video)
Quote of the Day: "The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We've used our same routines for elderly individuals with heart disease and cage fighters on month out from televised bouts. We scale load and intensity; we don't change programs." - Greg Glassman (CrossFit Founder)
Strength Workout of the Day: **
Squat Clean *
10-8-6-5-4-3-2-1-1-1
Start at 50% of 1RM and finish with at least a 5 lb PR
* Leaderboard Opportunity
** Optional WOD to do on your own or with a fellow CrossFitter on the RAC platform. Post your weights to comments.
Happy Birthday Adam Smith!
Don't Think You Can Do Handstand Pushups for 10 Minutes?
Quote of the Day: "The Snatch Balance essentially demands successively greater dynamics of athleticism to reach, hold, and control the catch position of the snatch - which is, in fact, the bottom of the overhead squat." - Mike Burgener
Strength Workout of the Day: **
Split Jerk *
10-8-6-5-4-3-2-1-1-1
* Leaderboard Opportunity
** Optional WOD to do on your own or with a fellow CrossFitter on the RAC platform. Post your weights to comments.
"The Incredible Holt" works on his Overhead Squat Set in "Lumberjack 20"
"Generally, weightlifters will be able to handle more weight in the snatch balance than in the snatch. The boost this gives to confidence and control with maximum snatch loads is one of the primary benefits to training the snatch balance family. At any given weight, the dynamics of the snatch are wickedly greater than those of the overhead squat. The snatch balance can help bridge that gap." - Mike Burgener
Ryan and Samson at Smith Rock after "Sierra" last night
(That's Correct, The Older You Are The More You Do!)
Interval of the Day: 3x3 Squat Cleans
Challenge of the Day: Paralette Handstands
L3: 5 Second Handstand Hold
L4: Handstand Pirouette
Movement of the Day: Squat Cleans
Quote of the Day: "I've been pulling sleds, tires and people since I was a year old. I've had little kids pull my ears and have had to wear reindeer antlers in the "Jingle Bell" parade. And you think doing this WOD is tough? I did this daily with my owner Almine at Shevlin Park, except double the distance. Suck it up buttercup!" - Sierra
Strength Workout of the Day: **
Back Squat
10-10-10-10-10 @ 75% 1RM
5-5-5-5-5 @ 85% 1RM
* Leaderboard Opportunity
** Optional WOD to do on your own or with a fellow CrossFitter on the RAC platform. Post your weights to comments.
Sierra (REI Outdoor Dog of the Year 2003) and Almine Barton (Fellow Oregon CrossFitter)
Sierra's sudden death on January 12th was due to the drug interaction of the strong anti-biotics with the pain killer "Duramax." The two drugs caused a sudden perforation of her stomach & intestines. She passed to the other side peacefully in her vet's arms while sleeping.
Sierra was an Alaskan Malamute. She came from the "Washington Alaskan Malamute Assistance League" (WAMAL) www.wamal.com
Sierra gave that "little extra power" to any team. She was an instant sled dog. She loved everything about it. running with the wind with that big smile on her face.
Quote of the Day: "Slow down and enjoy life. It's not only the scenery you miss by going too fast - you also miss the sense of where you are going and why." - Eddie Cantor (born today, 1892)
SEVEN Students Got Their First Butterfly Pullup Yesterday!
Congrats to Tiffani, Matt, Mel, Tami, Tim, Star and Ryan!
Everyone Else There Got Very Close And Now Have The Tools To Practice!
Quote of the Day: "I don't have a room full or equipment. I have a room full of advice. I have a room full of coaches." - Mikki Martin (founder of CrossFit Kids)
Strength Workout of the Day: **
Push Jerk *
10-9-8-7-6-5-4-3-2-1-1-1
* Leaderboard Opportunity
** Optional WOD to do on your own or with our crew at 6am or 1pm on the RAC platform. Post your weights to comments.
Another new student, Mandy Felton, prepares for a deadlift while Char finishes one . . .
CrossFit Kids
Cash-In:
Speed Ladder Drills
Workout of the Week:
50 Meter Kettlebell Suitcase Carry
10 Kettlebell Swings
50 Meter Kettlebell Overhead Carry
10 Kettlebell High Pulls
2 Rounds For Time!
A: 16 Lb
B: 10 Lb
C: 5 Lb
Game of the Week:
"Luck of the Draw"
2 Teams
Team 1: Red Cards
Team 2: Black Cards
Hearts/Spades: Push-Ups
Diamonds/Clubs: Squats
First Team To Ten Cards Wins!
Losing Team Does 15 Burpees!
Cash-Out:
:30 Plank
:30 Cobra
2 Rounds
Nutrition Bonus
At the Nutrition Workshop, Wayne asked a question I did not have an exact answer for:
What is the definition of Gluten?
The Answer Is:
The mixture of proteins, including gliadins and glutelins, found in wheat grains, which are not soluble in water and which give wheat dough its elastic texture.
Any of the prolamins found in cereal grains, especially the prolamins in wheat, rye, barley, and possibly oats, that cause digestive disorders such as celiac disease.
Why does this matter?
"If there is only one thing you could change about your food choices and you wanted to produce the most significant results for the rest of your life, it would be eliminating Gluten entirely from your diet." - Robb Wolf (host of the CrossFit Nutrition Certification)
Quote of the Day: "A hundred times every day I remind myself that my inner and outer life depend on the labors of other men, living and dead, and that I must exert myself in order to give in the same measure as I have received and am still receiving." - Albert Einstein
Strength Workout of the Day: **
Power Clean *
1-1-1-1-1-1-1
Front Squat *
1-1-1
* Leaderboard Opportunity
** Optional WOD to do on your own or with our crew at 6am on the RAC platform. Post your weights to comments.
One of our many new students, Dennis, gets sets up for the King of All Lifts, the Clean.
Announcing!
Team COC is Complete!
Amy filled the last spot as a supporter!
Team COC:
Men:
Ryan
Colin
Matthew
Tom
Scott
TMcD (May Compete)
Ken (Supporter)
Women:
Tami
Star
Tracie
Aiyana
Mel (Masters)
Amy (May Compete)
Char (Photographer)
Jen (Supporter)
Malea (Supporter)
Looks Like A Team That Will Be A Force To Be Reckoned With!
Announcing!
The Butterfly Pullup/Muscle-Up Workshop on Saturday Has Been Full For A Week!
If you are registered but unable to attend, PLEASE cancel your registration so others may sign up!
Are YOU Coming Saturday? If So, Watch This Vid And Get Pumped!
"Never before have we seen a program that pierces one's mind, body, and heart such as CrossFit has. Once you acquire the infection, you are lost. Lost in the world of functional fitness, unyielding community support, and the tireless drive for excellence." - Brittany Miller
Strength Workout of the Day: **
Deadlift
9-7-5-3-1-1-1
Rack Pulls (From Knee High)
1-1-1-1
* Leaderboard Opportunity
** Optional WOD to do on your own or with our crew at 6am on the RAC platform. Post your weights to comments.
Gunner poses with his girls on a snow day in the backyard
Gunner was a very high spirited and loyal dog and will be missed dearly by the Calder girls
He was born on 6/13/00, hence the 6 box jumps and 13 wall balls
He was 10 years old when he got cancer and had to be put down, hence the 10 double-unders
"Gunner" is a combo of two of Tiff's faves plus two of her biggest weaknesses
Today, run and jump around and throw around those balls just like Gunner used to!
RIP Gunner!
Announcing!
We Have Added 2 More Events to the COC Event Calendar!
The Redmond Gymnastics Academy (1789 Veterans Way) will be hosting a Gymnastics Workshop on Saturday, February 13th from 10am-Noon!
This Will Just Be For COC Students And Your One Opportunity To Work on CrossFit Gymnastic Movements we can't do at the box with the eye of a Gymnastics Coach.
Quote of the Day: "If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to the basics." - Greg Glassman (founder of CrossFit)
Strength Workout of the Day: **
Back Squat *
10-8-6-5-4-3-2-1-1-1
* Leaderboard Opportunity
** Optional WOD to do on your own or with our crew at 6am on the RAC platform. Post your weights to comments.
Congratulations to Tami Ough!
This past weekend she became the first woman at COC to earn the Level 2 Green Shirt!
We also had another first earned yesterday:
Coach Hudson FINALLY earned his last Level 3 Checkmark with a 7:14.8 2k Row!
He is our first to earn the Brown Shirt!
Seeing many students struggle with some final checkmarks (including Coach) we have decided to modify the qualification rules to earn each shirt.
Instead of needing to earn 100% of the Level Checkmarks and Acing your Shirt Test we are lowering the standards slightly to A+ Standard of 95%.
This means you are given a small window of deficiency and allowed to miss exactly 3 Checkmarks while still earning your shirt.
So, for those of you that are already within 3, let us know!
We will graduate you and get you the shirt you have earned immediately!
Quote of the Day: "The competitor to be feared is one who never bothers about you at all, but goes on making his own business better all the time." - Henry Ford
* Leaderboard Opportunity
Strength Workout of the Day: **
Back Squat
20-20-20 @ 50% 1RM
10-10-10 @ 75% 1 RM
** Optional WOD to do on your own or with our crew at 6am on the RAC platform. Post your weights to comments.
We Miss You Brother.
We will be doing a Tribute WOD for you Thursday.
"TMcD" will be a workout you would crush and love and one that does not require weight on both legs.
I'm sure this week is far too early but this could be one of your first WODs coming back.
Gear up COC for "TMcD" Thursday!
Don't think you can do CrossFit? A lot of people told Kyle Maynard he couldn't do a lot of things without arms or legs. "Fran" is not one of them. Watch him finish "Fran" the same way we do without limbs.
Still think YOU can't do CrossFit?
Think Again.
Announcing!
There has been a slight change in the Strength WOD Schedule:
Monday: Snatch
Tuesday: Back Squat
Wednesday: Deadlift
Thursday: Clean
Friday: Jerk
The WODs will be different every week but will always be variations of the above movements. Determine which of these are your biggest weaknesses and come work on them with us at 6am.
The 3-on-3 COC Basketball Tourney has been rescheduled!
It will still be Valentine's weekend but it will be at 11am Saturday instead of Friday night.
IF YOU HAVE OR EVER DO POST ANY SCORES THAT DON'T GET POSTED TO THE BOG BOARD OR LEADERBOARDS EMAIL THEM TO: ryan@centraloregoncrossfit.com THEY WILL BE POSTED WITHIN A WEEK
Quote of the Day: "The snatch is the ultimate in athleticism, and the pole vault is the only other movement that's comparable in terms of concentration and difficulty." - Bill Starr
Use the same load through the 5s, then increase until 1RM
** Optional WOD to do on your own or with our crew at 6am on the RAC platform. Post your weights to comments.
Aiyana properly leads with the elbows on the Sumo-Deadlift High-Pull.
This is the only weighted movement in today's class. The rest is just a good mix of gymnastic body-weight movements!
Announcing!
FEMALE ATHLETES:
On the fence about whether to compete? Wondering whether your times for various workouts in the "ballpark"? CrossFit compiled a list of crossfit workouts and their times/scores to help you make the decision:
Helen - 8:30 - 11:45
Jackie - 7:00 - 10:58
Filthy 50 - 24:00 - 34:00
Fight Gone Bad - 250-350
If your scores are within this time, get going and sign up!
Team COC Update
Ken Hess has volunteered to be the CrossFit Competition Coordinator!
He wants to help bring our team together this year and help coordinate all the logistics of our three epic road trips the team will take in the next 6 months.
Information will be posted on this site but Ken will also be in direct communication with the entire team and all questions and ideas should be sent directly to Ken:
gunnerh66@yahoo.com
420-3488
There are two equal parts to Team COC: The Competitors and the Supporters. Both will play critical roles. The one thing we ask is that you make the trip to all 3 Competitions. So far, the following have made commitments to be a part of Team COC this year:
Competitors:
Ryan, Colin, Matthew, Tom, Scott, Tami, Star
Supporters:
TMcD, Tracie, Jen and Ken
So far, that puts us at 11 Members of the team with room for up to 18.
There is room for just 7 more on the team.
Our big need is for more female competitors (you know who you are) and for more supporters to make these trips more fun and community-oriented.
Please let Ken or the coaches know if you would like to be a part of the team!
ROAD TRIP!
We are going to be carpooling and sharing beds on these trips to save gas and lodging money and to get the true CrossFit Road Trip Experience! Luckily we are all best of friends so gettin' a little cozy should be no big deal!
Quote of the Day: "Look at everything as though you were seeing it for the first time or the last time. Then your time on earth will be filled with glory." - Betty Smith (died today, 1972)
Cody took his first class and got his first muscle-up last week.
Keep an eye out for him this week and be sure to welcome him to COC!
For those of you who missed the Nutrition Workshop last night, use the above worksheet to write up your meal plan. For reference download and print the journal below as well. Most of the information we went over is here and it should be all you need to understand how to Get in the Zone!
95% of Press 1RM. Use the same weight for all 9 sets. Post load to comments.
Quote of the Day: "The Turkish Get Up is an outstanding exercise that requires and develops balance, strength, stability, and flexibility in the ankles, knees, hips, upper back, and shoulder girdle" - Jeff Martone
* Leaderboard Opportunity
** Optional WOD to do on your own or with our crew at 6am on the RAC platform. Post your weights to comments.
Grace out on her first hike at Smith Rock State Park
CrossFit Kids @ 4pm
Buy-In: 3 x 2 Forward rolls => Bear crawl LOB => 10 Side to side hop over a small barrier
Workout of the Day:
Sprint LOB
10 Squats
Bear Crawl LOB
10 Pushups
5 Rounds
For Time!
Cash-Out:
20 Sit-Ups
10 Toes to Bar
15 Sit-Ups
5 Toes to Bar
Game:
CrossFit Freeze Tag
Check out the Human Turkish Get Up. Can't you just visualize Adam doing this with Amy? :)
Quote of the Day: "When performed correctly, full cleans work the hips, legs, back, shoulders and arms. And while these groups can be strengthened with other exercises, none do so in the same manner." - Bill Starr
* Leaderboard Opportunity
** Optional WOD to do on your own or with our crew at 6am on the RAC platform. Post your weights to comments.
Today's workout "Linda" will be done in honor of Linda Neff, Ryan's mother who passed away 3 years ago today.
She loved life and was an athlete herself, winning the Iowa State Free Throw Championship.
Ryan says she would have loved CrossFit. Do "Linda" today in honor of her premature passing.
Challenge of the Day: Max Knees-to-Elbows in a Row *
Men
L2: 15
Women
L2: 10
Movement of the Day: Push Press
Strength Workout of the Day: **
Snatch 10-8-6-5-4-3-2-1 *
Quote of the Day: "The only real mistake is the one from which we learn nothing." - John Powell (born today, 1920)
* Leaderboard Opportunity
** Optional WOD to do on your own or with our crew at 6am on the RAC platform. Post your weights to comments.
Tom Works the "Wall Ball"
Today's WOD consists of 150 of these as well as 150 tall box jumps and 10 laps around the RAC.
"Kelly" is sure to make your legs scream!
Today's Event Schedule:
5:45pm: Winter 2010 "Baseline" Challenge Makeup. Just show up or do it before or after "Kelly" :) Final "Baseline" Results will be posted tomorrow, once they are all in!
7pm: Biggest Loser Weigh-In. This is open to all RAC members and whoever loses the most weight OR attends the MOST classes in 8 weeks wins a $250 RAC Gift Card (Good towards CrossFit) Although CrossFit is not a weight-loss program it can certainly help you do that if that is your goal. This is FREE - just show up.
Announcing!
We will be hosting an Olympic Lifting Workshop Saturday, February 6th at 9am. We will work on the fundamentals of the Snatch, Clean and Jerk for an hour or two before completing a strength workout in all 3 movements. Workshop/Workout should be over by Noon. FREE! Just reserve your spot HERE!
We will be having a COC 3-on-3 Basketball Tourney at Lynch Elementary School on Friday Night, February 12th from 6pm-8pm. This will just be a fun, active, get-together for our community. I'm sure there will be more laughs than baskets. Of course FREE! Just sign up HERE and we will create teams there!
Sunday 1/10/10
Workout of the Day:
As Much Rest As Possible in 24 Hours!
Quote of the Day: "When your values are clear to you, making decisions becomes easier." - Roy Disney (born today, 1930)
Quote of the Day: "If I give up here, I'll give up in other parts of life." - Lisbeth Darsh
* Leaderboard Opportunity
Welcome to the club Ryan!
Ryan Neff and Star Loy became the newest members of the Muscle-Up Club Wednesday!
That brings us to 22 Men and now 5 Women in the club!
Not many boxes in the country have over 25 members in the muscle-up club and even less have 5 women!
When we hit 30 we will celebrate with the 30 Muscle-Ups for Time WOD!
See Ryan work hard to finally get it and see who the other 26 in the club are!
Announcing!
We just had our first Affiliate Cup team meeting last night and at the same time CrossFit announced the first details regarding the Affiliate Cup Event. Here's the highlights:
First off, EVERYONE who registers and competes at the Sectionals in Portland in March and continues on to attend the Regionals and Games will be part of the COC Affiliate Cup Team. We will simply use the Sectionals as our ranking system of where athletes fall into the Team Depth Chart. There will always be the chance of injury or substitution for many different things that can come up so we need to be as deep as possible and everyone that is on the team needs to be ready to step up. We can have one non-participating coach, which adds an additional spot, and we will need a support and alternate crew.
This year, the fight for "World's Fittest Gym" is going to be tougher than ever. There will be open registration for teams at the 13 worldwide Regionals (first come, first served). Only the top several teams from each Regional will be invited to compete in Aromas.
Rules: At the Regional level, an Affiliate Team must consist of a minimum of four to a maximum of six athletes. The team needs to have a minimum of two men and two women. All members of the team must actively train at the same facility, which does not have to be an official CrossFit affiliate gym.
At the Regional level, all the workouts will be conducted as team workouts with teams of four. Two men and two women will be competing at one time as a team. This will allow team captains or coaches to substitute members prior to an event based on team members' individual strengths and weaknesses.
There is only one team permitted per gym. We recommend having tryouts and competitions within your affiliate to determine your team of four to six athletes. But that is just a recommendation. The team itself qualifies, which means teams that qualify for the Games can make changes to their roster between the Regionals and the Games.
For teams that qualify for the Games, the rules will be slightly different. One key difference is that all teams must send six athletes, three men and three women, to Aromas. A non-participating coach is still optional.
An equal number of team spots and individual spots are allocated to each Regional. For example, if your Regional allocation for individual spots is 4 men and 4 women, there are 8 team spots allocated. Last year's champs, Northwest CrossFit, are prequalified and invited to the Games in Aromas.
There will be no team competition at the Sectional qualifiers. Team registration at the Regional will be open (first come, first served). There will be no open registration for individuals at the Regionals (everyone must qualify). This does not apply to the Master's competition, details of which will be coming shortly.
Registration is not currently open for the Regionals in any way. We will open team registration in a few weeks. We will give you plenty of notice before it happens.
At Regionals (OR, WA, UT, NV, AK, ID) the top 6 teams will qualify for the Games. Luckily, Northwest CrossFit ('09 champs) automatically qualify so we do not need to compete against them. We do need to compete against our friends at Oregon CrossFit (6th), Rainier CrossFit (31st) and our friends at Ute CrossFit, as well as many other new teams that will certainly come out of the wordwork. We expect at least 50-60 teams at Regionals which means we must finish in at least the top 10%! We need to train hard and smart these next 4 months in order to have our top 6 athletes peak at the right time and allow COC to compete in Aromas!
So Far These Are The Athletes That Have Committed to Team COC:
Men: Ryan Hudson, Colin Richards, Matthew Silvey, Tom Holt and Tom McDonald (if healthy)
Women: Tami Ough and Star Loy
That's right we only have 2 women committed so far! We need at least 2 more and have 4+ on the fence. Who's going to step up and make sure we fill a team?
We will be doing a number of things to help our team prepare for the '10 Competitions:
Painstorm Saturdays. These will help you prepare for Competition Saturday.
Workshops. Nutrition, Pullups, Muscle-Ups, Rowing, Gymnastics, Oly Lifting. All FREE.
Beyondthewhiteboard.com accounts. All Competitors will receive a FREE account where you can track, display and analyze your CrossFit progress compared to the rest of the CrossFit world. All students can create an account with our gym for just $3 per month.
Strength WODs. We will post a Strength WOD every day of the week that you can do in addition to or instead of class, either on your own or with our group at 6am on the RAC floor. Monday Snatch - Tuesday Deadlift - Wednesday Clean - Thursday Back Squat - Friday Jerk. Starts This Monday.
Misery Ridge Team Runs. We will not start these together until after Regionals but competitors are expected to start doing the run on their own beforehand.
Team Workouts and Doubles. We will do more of these as we get closer but we will offer some Saturday Doubles before Sectionals.
ALL OF THESE THINGS ARE OPEN TO ALL STUDENTS! We want as many students as possible involved in this year's team. You can be a part of the team by competing, cheering, traveling, working out with, encouraging, supporting,etc!
This is the "Butterfly Muscle-Up" used in hitting 30 Muscle-Ups in 3:20!
Announcing!
Don't worry! If you don't get your first today or have not yet got down the kipping or butterfly pullup, we will be hosting a FREE Workshop on Saturday, January 30th!
FREE Muscle-Up / Butterfly Pullup Workshop to be Held Saturday, January 30th at 9am!
Immediately Following the Workshop We Will Be Doing The Painstorm WOD of the Week!
Quote of the Day: "Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race." - Calvin Coolidge (died today, 1933)
* Leaderboard Opportunity
Central Oregon CrossFit Varsity has taken over the Redmond High Weight Room!
At some point we will all get to do a huge WOD in here for kicks!
Announcing!
FREE Nutrition Workshop to be Held Friday, January 15th!
Nutrition is the Key Component to Improving Performance
Create Your New Year Meal Plan With COC & Then Join Us for a Paleo Challenge Dinner Out!
From the Finish of the 4:45 Class Until 7:30 or 8pm
Challenge of the Day: Max Tuck Hold (Hanging Chair-Sit)
L1: 45 Seconds
L2: Hanging L-Sit 20 Seconds
L3: Hanging L-Sit 45 Seconds
L4: Hanging L-Sit 90 Seconds
Movement of the Day: Front Squat
Quote of the Day: "What you have, what you are - your looks, your personality, your way of thinking - is unique. No one in the world is like you. So capitalize on it." - Jack Lord (born today, 1920)
* Leaderboard Opportunity
Matthew works on the new Tire-Flip Technique on his way to a 23% improvement at the Fall '09 Challenge!
Announcing!
2010 COC Event Calendar
Event #2 of 14:
Saturday, January 9th (Saturday after Next) 9am:
Winter 2010 CrossFit Challenge:
"Baseline"
If you want to find out how much fitter you are than when you started CrossFit now is your chance!
For most of us this was our first CrossFit Workout in the Intro and for most of us we have not done it since. If so, it's been a while.
For new students you will be able to test your immediate results. For those few that have never done "Baseline" before this will be a great test of your overall fitness level in 5-10 minutes.
This event will be open to guests but will max out at 32 athletes. We will be running heats of 4 every 15 minutes from 9am to 11am.
Quote of the Day: "What we have done for ourselves dies with us; what we have done for others and the world remains and is immortal." - Alibert Pike (born today, 1809)
* Leaderboard Opportunity
Now that is some fast rowing!
5 bucks goes to anyone who can make out all 4 students :)
Annie and Greg do "Elizabeth" above
Announcing!
2010 COC Event Calendar
COC Will Be Announcing 1 Event Per Day For The Next 14 Days!
These 14 Events Will Span The First Half of 2010 With 1 Event Every 2 Weeks!
Event #1:
Wednesday, January 6th (Next Wednesday) 7pm:
Informational Meeting for all CrossFit Competitors and Spectators
If you are even vaguely interested in competing at Sectionals, Regionals or The Games you should come
If you are interested in attending any of these local West Coast Events as a supporter of COC or spectator you should come
We will talk training and competition but we will also talk travel
These will be some fun, memorable CrossFit road trips! The more the merrier!
You don't need to RSVP - Just show up!
Monday 12/28/09
Workout of the Day:
"Tracie"
25-20-15-10-5 of:
Double-Unders **
Squats
Sit-Ups
Pull-Ups
A: Rx'd
B: Assisted Pull-Ups or Tuck Jumps **
C: Assisted Pull-Ups and Tuck Jumps **
Interval of the Day: Snatch 3x5
Challenge of the Day: Ring Chair-Sit / L-Sit
Men
L1: Ring Support :30
L2: Ring Chair-Sit :30
L3: Ring L-Sit :20
L4: Ring L-Sit :45
Women
L1: Ring Support :15
L2: Ring Chair-Sit :15
L3: Ring L-Sit :10
L4: Ring L-Sit :30
Movement of the Day: Snatch
Quote of the Day: "I say luck is when an opportunity comes a long and you're prepared for it." - Denzel Washington (born today, 1954)
* Leaderboard Opportunity
The three staples placed in Tracie's head on Saturday
As the CrossFit slogan goes, "Earn Your Scars!"
Tracie certainly deserves a lot more than this war wound for all her hard work this past year
The least we could do is a WOD to honor her return!
Especially since she is not letting a head injury get in between her and her WOD just 48 hours later!
Quote of the Day: "I often say that when you can measure what you are speaking about, and express it in numbers, you know something about it; but when you cannot measure it, when you cannot express it in numbers, your knowledge is of a meager and unsatisfactory kind."
- Lord Kelvin (William Thomson, 1st Baron) (1824-1907) English physicist and mathematician.
CrossFit Kid Brady Barnes shows us what he's been practicing at home:
Quote of the Day: "The only things you regret are the things you don't do." - Michael Curtiz (born today, 1886)
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Merry Christmas from the Central Oregon CrossFit Students!
CrossFit Competition Update!
For those of you that were deterred from the $100 Entry Fee into the Sectionals or only want to compete on a team, not individually:
Your $100 Commitment, along with 2 days in Portland and the necessary training to compete is what COC asks of those that want to represent us on the Affiliate Cup Team.
If you make the team, (top 3 male/female from COC) then your registration fees will be covered by COC for the Regionals and for the Games!
Outside of travel expenses, the $100 would be the only other expense and the only investment you would have to make to CrossFit
For those of you who do register and are not bringing a significant other to spectate, please find a COC student that wishes to go as a spectator before registering so you can list them as your guest.
Click Here to register as an Athlete, Spectator, and Volunteer for any of the Sectional competitions.
Regional registration (even for those Regions that don't have Sectionals in them) is not open yet, even for spectators. We will have full information about Regional registration shortly.
Games spectator tickets will go on sale in January.
The Affiliate Cup qualifiers and Masters qualifiers will take place in May. More information is coming after the New Year about both.
WAIT! We know there are problems accessing the site. It appears that we are getting more hits from around the world than we could have anticipated. We're working on it aggressively. Please be patient!
We had unbelievable demand for registration, far in excess of our highest expectations. All of the issues that have been listed in the comments of the other post have been corrected. The site is moving again, and registrations are happening successfully.
A few things to note: 1. Those of you who registered twice and got billed twice will get the second charge refunded. Please emailcrossfitgames2010@regsvc.com with the specifics and you will be refunded. If you have already emailed them, there is no need to email again. It will be addressed as soon as possible.
2. So far, none of the Sectionals are sold out, so everyone who hasn't registered yet still can. If you do happen to get put on a waitlist, please wait. Our intent has always been to structure the events so that everyone gets the chance to compete. We will be working to expand the Sectional so that all can compete.
3. We are sending an additional email confirmation to everyone who has registered for validation purposes. This will be in addition to the standard email confirmation. If you do not receive this within 24 hours, please email crossfitgames2010@regsvc.com with your registration details. If you receive more than one, it means you registered more than once and were charged more than once. Sending an email will get this rectified.
4. The SoCal Sectional was incorrectly listed as a One-Day event. It is a Two-Day event, and the site now reflects the cost of a two-day event. Everyone who has already registered for the SoCal Sectional will be contacted by email.
5. The call center and email response team are on holiday hours (we pushed hard to get the site up before the holiday break). We are leaving the site up all weekend. Continue to register as you wish, and rest assured that we will take care of all issues as quickly as we can. Most of them will be addressed on Monday.
The chaos today was a result of our success. We have an amazing community, whose strength was shown by this. It's already better, and the rest will be fixed and working smoothly shortly. Thanks for your patience!
Quote of the Day: "Life is like art. You have to work hard to keep it simple and still have meaning." - Charles de Lint (born today, 1951)
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Can someone please explain what is happening in this photo? :)
"Ken" The Movie
Coming Tomorrow!
The CrossFit Kids take on "Ken" Video!
Sectional Registration Update!
Register Tomorrow!
Registration will now launch on Wednesday, Dec 23rd, hopefully at 1300 PST.
We are working feverishly behind the scenes to get the registration site ready for you. We're close, and now testing all the various pages and options. Thanks for your patience!
At this point, we're expecting, and able to accommodate,FIVE TIMES the number of athletes that competed in the first level of qualifiers last year. This is an extraordinary accomplishment, and all the Sectional and Regional Directors deserve a ton of recognition for making it happen.
We really want to give everyone interested the opportunity to compete at a Sectional level. If the demand greatly exceeds capacity at a given Sectional, we are prepared to make changes to accommodate the additional athletes. Some Sectionals are not going to allow scaling. This could also include (depending on the situation) a change in location and/or date, switching from a two-day event to two one-day events, etc. We appreciate your flexibility, and of course if any change precluded your participation, there would be full refunds.
We will provide a lot more static information about each event shortly. This will include hotel recommendations, any special arrangements (such as it's an outdoor event, so come prepared), hours, local contact information, etc.
Costs:
Registration fees are going to support the local events, which are being financed by the local affiliates. Any additional support you can provide (volunteering, sponsorships, etc) will make a huge difference. Our unified registration site (the one that will launch on Dec 23) will allow qualifying athletes (and their profile information and performance data) to travel with them to the Regionals and Games. It will also allow us to provide real time, web-based scoring for all events around the world. But the events are all run locally.
One-Day Events
Athletes - $50US (includes one spectator)
Spectators - $25US
Two-Day Events
Athletes - $100US (includes one spectator)
Spectators - $50US
We have set up temporary caps on how many can register. After that an automatic wait-list is created. We will do everything possible to accommodate the wait-lists.
Our Sectional Event is a 2 Day Event in Portland, OR on March 13th-14th
It will be $100 to register which will cover you and your spouse or you can split it with a COC student spectator
