Central Oregon CrossFit

Christmas Eve WODs: 5am, 9am and Noon

Thursday 12/24/09

Workout of the Day: 

800 Meter Run

15 Kettlebell Pistols (R)

15 Kettlebell Pistols (L)

25 Sit-Ups

12 Kettlebell Pistols (R)

12 Kettlebell Pistols (L)

25 Sit-Ups

9 Kettlebell Pistols (R)

9 Kettlebell Pistols (L)

25 Sit-Ups

800 Meter Run

    Men

A: 24 Kg

B: 16 Kg

C: 8 Kg    

    Women

A: 16 Kg

B: 8 Kg

C: No KB

Interval of the Day: Tabata Double-Unders *

Challenge of the Day: Max Skin-the-Cats *

L1: 1

L2: 7

L3: 15

L4: 25

Movement of the Day: Kettlebell Pistol 

Quote of the Day: "The only things you regret are the things you don't do." - Michael Curtiz (born today, 1886)

* Leaderboard Opportunity

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!

Registration Day!

Wednesday 12/23/09

Workout of the Day: 

15-12-9 of:

Deadlifts

Handstand Pushups

1 Foot Vertical Leap 

    Men

A: 185 Lb

B: 135 Lb / Toes on Box 

C: 95 Lb     / Knees on Box  

    Women

A: 135 Lb

B: 95 Lb / Toes on Box

C: 65 Lb / Knees on Box

Interval of the Day: Bench Press 3x1 *

Challenge of the Day: Max Sit-Ups in 2:00 *    

L1: 45

L2: 65

L3: 90

L4: 110

Movements of the Day: Bench Press / Deadlift

Quote of the Day: "Enthusiasm . . . the sustaining power of all great action." - Samuel Smiles (born today, 1812)

* Leaderboard Opportunity

Connor and Cal both showing us what "Yay Burpees" looks like!

Be sure to catch the "Kids Ken" video below!

Certainly our "cutest" video so far!

Registration Reminder!

At Around 1pm Today Registration Will Open for the CrossFit Games Qualifiers!

Click Here For More Info!

Holiday Schedule Reminder!

No Class on Christmas Day and Last Class on Christmas Eve is the Nooner!

Competition Opens Tomorrow!

Tuesday 12/12/09

Workout of the Day: 

5 Rope Climbs

21 Ring Dips

50 Air Squats

3 Rounds

For Time!    

A: Rx'd

B: 1 Modification

C: 2 Modifications

Interval of the Day: Run 3x400m *

Challenge of the Day: Vertical Jump *

L1: 10''

L2: 18''

L3: 25''

L4: 30''

Movement of the Day: Rope Climb

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)

* Leaderboard Opportunity

 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

We will provide the link to register tomorrow

The "21er"

Monday 12/21/09

Workout of the Day: 

The "21er"

21 Deadlifts

21 Handstand Pushups

21 Cleans

21 Ring Dips

21 Thrusters

21 Pullups

For Time! 

    Men

A: 225#/135#/95#

B: 155#/95#/65#

C: 115#/75#/45#    

    Women

A: 155#/95#/65#

B: 115#/75#/45#

C: 95#/55#/35#

Interval of the Day: Back Squat 3x1 *

Challenge of the Day: Vertical Jump (no step) * **    

L1: 10''

L2: 18''

L3: 25''

L4: 30''

Movement of the Day: Back Squat

Quote of the Day: "Circumstances are beyond human control, but our conduct is in our own power." - Benjamin Disraeli (born today, 1804)

* Leaderboard Opportunity

** RHS has lent their Vertec to COC over Christmas break so we can all test and improve our vertical jump.  This will be the challenge of the day for the next 2 weeks so try and improve by at least 1/2 inch every class.

 Happy 21st Birthday Coach Chris! 

We hope you enjoy your gift from COC: 

Today's WOD, The "21er!"

All COC Students are invited to help Chris continue the celebration of his "21er" tonight!

We will be at Cascade Lakes Brewery on 7th St during the Monday Night Football Game.

Kickoff is at 5:30pm

STAY TUNED FOR THE "KEN" VIDEO COMING TOMORROW!!!!

The 2010 CrossFit Competition Calendar:

• Oregon/Idaho Sectional: March 13th-14th - Portland, OR

This event will serve as the tryouts for the COC Affiliate Cup Team. This event is open to all who want to participate or support COC. We are planning a COC road trip for the weekend in Portland. You must place in the top 20 to qualify for the Northwest Regional Event. Whether they qualify or not, the top 3 men and top 3 women from COC at this event will make up the COC Affiliate Cup Team. This event will be free to spectate and most likely $25-$75 to compete.  Registration for this event will start shortly.  We will let you know immediately as this event will fill fast!

• Northwest Regional : May 15th-16th - Puyallup, WA

The top 60 men and 60 women, as well as the affiliate teams, from Oregon, Washington, Idaho, Utah, Nevada and Alaska will be competing at this event. You must qualify for this event at the Oregon / Idaho Sectional for both the team and individual events. This event may or may not require advanced spectator tickets.  If so, we will let you know so you can reserve your spot as a COC supporter. We will also be planning a weekend COC road trip to Puyallup. You must finish in the top 3 to qualify for the CrossFit Games as an individual. The COC Affiliate Cup Team will have to qualify at this event to compete in the Games. It has not been disclosed how high we must place to compete in the Affiliate Cup Competition at the Games. 

• CrossFit Games : July 16th - 18th - Aromas, CA 

This event is the World Championship of CrossFit.  The individual and team winners will be crowned fittest on earth.  This event is known as the "Woodstock of Fitness." This will be a 5-day road trip you will never forget.  We are fortunate to have the location of this international event just 8 hours away. We are hoping for as many students as possible to make the trip to help represent and support COC.  It will allow you to experience and CrossFit and the CrossFit Community like never before.  Thousands of tickets will be on sale soon and it will sell out so reserve your spot in Aromas fast!  We will let you know once we know ticket availability and prices.  Just 6 months left . . .  

Time to Mark Your Calendar and Target Your Training!

Happy Birthday Tom

Sunday 12/20/09

Workout of the Day: 

Recover from the COC Christmas Party and:

"Ken"

25 Sledgehammer Strikes

25 Meter Tire Flip

25 Air Squats

25 Meter Tire Flip

25 Burpees

For Time! 

Quote of the Day: "The man with the ball is responsible with what happens to the ball." - Branch Rickey (born today 1881)

 Fall 2009 Central Oregon CrossFit Challenge Champion 

Ken Hess

 

Name	Class	Time	Improvement
Ken	A	7:14	43%
Danette	B	5:15	34%
Tom	A	6:32	33%
Matthew	A	6:53	23%
Rob	A	7:40	22%
Mel	B	5:39	17%
Silviya	A	6:40	17%
Liam	B	4:59	17%
Heath	B	5:23	17%
Matt	A	7:35	10%
Wayne	A	7:57	8%
Tracie	A	8:08	5%
DQ	A	9:52	2%
Tami	A	5:05	1%
Terra	A	7:57	-1%
TMcD	A	5:01	-2%
Dawnell	B	6:41	-4%
Char	A	7:35	-8%
AJ	A	6:55	-16%
Chris	A	6:12	-31%
Dave	A	11:35	-51%
Ryan	A	9:04	-89%
Adam	A	5:40
Amy	A	6:27
Scott	A	5:52
Brittany	B	5:57
Connor	C	5:29
Cal	C	4:42
Savannah	C	9:30

"Ken" Leaderboard:

	Men				Women
1	Chris	4:45		1	Tami	5:05
2	Ryan	4:48		2	AJ	5:59
3	TMcD	4:56		3	Michelle	6:17
4	Adam	5:40		4	Amy	6:27
5	Scott	5:52		5	Silviya	6:40

What's That Crazy Tire-Flip WOD Called?

Saturday 12/19/09

Workout of the Day: 

"?" *

25 Sledgehammer Strikes

25 Meter Tire Flip

25 Air Squats

25 Meter Tire Flip

25 Burpees

For Time! 

    Men

A: 10 Lb Hammer / 260 Lb Tire

B: 8 Lb Hammer / 200 Lb Tire      

    Women

A: 8 Lb Hammer / 200 Lb Tire

B: 8 Lb Hammer / 120 Lb Tire

    Kids

A: 8 Lb Hammer / 120 Lb Tire

B: Framing Hammer / Car Tire

Quote of the Day: "Whoever said, 'It's not whether you win or lose that counts.' probably lost." - Mary Ashton Livermore (born today 1820)

* Leaderboard Opportunity

 Two Champions Will Be Crowned Today

One Great WOD Will Be Named

Who Will It Be?

Find Out Between 9 and 11 Today at COC!

We will be shooting footage for the next great COC Video today!

Birthday WOD!

Friday 12/18/09

Workout of the Day: 

"The Incredible Holt"

400 Meter Run

12 Hang Cleans

18 Push Presses

77 Back Squats (Branden Demotts born 12/18/77)

400 Meter Run

12 Hang Cleans

20 Push Presses

67 Back Squats (Tom Holt born 12/20/67)

400 Meter Run

For Time! 

    Men

A: 95 Lbs

B: 75 Lbs

C: 55 Lbs    

    Women

A: 75 Lbs

B: 55 Lbs

C: 35 Lbs

Interval of the Day: Tabata Burpees *

Challenge of the Day: Max Pullups *

    Men    

L1: 3

L2: 15

L3: 30

L4: 40    

    Women    

L1: 1 (med band)

L2: 1

L3: 12

L4: 28

Movements of the Day: Back Squat

Quote of the Day: "I would much rather have regret about not doing what people said, than regretting not doing what my heart led me to and wondering what life had been like if I'd just been myself." - Brittany Rene'e (born 12/18/86)

* Leaderboard Opportunity

Happy Birthday to new student Branden Demotts and 

Happy Early Birthday to one of our OCs 

(Original CrossFitters) Tom Holt! 

Today's Workout is Tom's gift to COC! Enjoy!

Final Fall '09 Challenge 9am Heat Lineup:

Heat 1: Ryan 

Heat 2: Chris

Heat 3: TMcD and Tami

Heat 4: DQ & Tracie

Heat 5: Matthew & Carson

Heat 6: Tanner & Sam

Heat 7: Tim & Mel 

Heat 8: Wayne & AJ

Heat 9: Dave & Dawnell

Heat 10: Tom & Char

Heat 11: Ken & Silviya

Heat 12: Mike & Charlene

Heat 13: Rob & Summer

Heat 14: Matt & Danette

Heat 15: Adam & Amy

Heat 16: Colin & Terra

Heat 17: Todd & Liam

Heat 18: Scott & Heath

Heat 19: Conner & Cal 

We have made room for Scott, Todd, Amy, Adam, Connor & Cal.  If anyone else wants in let us know today - tomorrow may be too late.  

If anyone on this list can NOT make it please let us know so we can put others in your place! 

CAN'T WAIT TO SEE WHO IS MOST IMPROVED!

 Don't Forget the COC Christmas / Birthday Party Tomorrow Night at the McDonalds!

Come by any time after 6:30 and please RSVP to this site if you have not yet!

3621 SW 36th Place
From Hwy 97 exit Yew Ave.
Head west to Canal Blvd.
Turn left onto Canal Blvd. heading South
go about 1/2 mile turn right on S. Heights
Turn left on SW Antelope
Turn immediately right onto 35th St.
Go a couple hundred yards to stop sign
Go through stop sign 1 more block
Turn right onto 36th Place
4th house on the left

If questions call Tom's cell 408-6230 or Tracie's cell 480-9090  

Any Day That Starts and Finishes with CrossFitters is Sure To Be Entertaining!

See You All Tomorrow!

Bottom's Up

Thursday 12/17/09

Workout of the Day: 

"Upside-Down Helen"

400 Meter Run

21 Kettlebell Swings

12 Handstand Pushups

3 Rounds

For Time! 

    Men

A: 24 kg

B: 16 kg / Feet on Box

C: 16 kg / Knees on Box    

    Women

A: 16 kg 

B: 8 kg / Feet on Box

C: 8 kg / Knees on Box

Interval of the Day: Clean 5x1 *

Challenge of the Day: Max GHD Sit-Ups in 1 Min *

L2: 20     

L3: 40

Movement of the Day: Clean

Quote of the Day: "The only lifelong, reliable motivations are those that come from within, and one of the strongest of those is the joy and pride that grow from knowing that you've just done something as well as you can do it." - Lloyd Dobens

* Leaderboard Opportunity

Tiffani works the Kettlebell in the "100 Kettlebell Swings" WOD

Adam does the same in the "Filthy Fifty"

Safety First at Central Oregon CrossFit :)

Don't Do the Math

Wednesday 12/16/09

Workout of the Day: 

25-50-75 of:

Squats

Pushups

Pullups

Situps

For Time!    

A: Rx'd

B: Band Pullups

C: Band Pullups and Band Pushups

Interval of the Day: Run 4x200m

Challenge of the Day: Max Wall Balls in 2 min *

L1: 10 (12#/8#)

L2: 20 (16#/12#)

L3: 40 (20#/16#)

L4: 55 (20#/16#)

Movement of the Day: Thruster / Wall Ball 

Quote of the Day: "Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it's the only thing that ever has." - Margaret Mead (born today, 1901)

* Leaderboard Opportunity

 Jim and Silviya crank out some early-morning Wall Balls

Today will be the test to find out if you are novice, intermediate, advanced or elite at this movement

In case you missed it the first time . . . Or just need a 

reminder on what we are doing Saturday!

Challenge Finale' Week! Saturday 9am!

Tuesday 12/15/09

Workout of the Day: 

"Tabata Bottom to Bottom"

Perform 20 Seconds of Air Squats

Followed by 10 Seconds of Holding the "Bottom"  of the Air Squat

8 Rounds

Post Your Lowest Round

Interval of the Day: Bench Press 3x3

Challenge of the Day: 2k Row for Time *

    Men    

L3: 7:15

L4: 6:50    

    Women    

L3: 8:25

L4: 8:00

Movement of the Day: Air Squat 

Quote of the Day: "It's kind of fun to do the impossible." - Walt Disney (died today, 1966)

* Leaderboard Opportunity

Now that's a rock-bottom squat! 

Try and hold this position today in-between rounds.

Any guess on who's squat this is?

(Clue: she gets clearance today from the Doc to start doing CrossFit again)

Fall '09 Challenge Schedule:

Note: Challenge has been pushed up to 9am.  There are combine tryouts being held for the local full-contact football team at Noon in Bend.  Chris, Ryan, Jason Tryon and Neil McDaniel are planning on going and need a little more time to recover and make it on time.  Any other students that wish to try out are more than welcome to go with us.  All of you are fit enough to play. Ryan played 2 years ago after 12 years of not playing and led the team in rushing WITHOUT CrossFit. We hope to be done with the challenge by 10:30-11am.

Heat 1: TMcD and Tami

Heat 2: DQ & Tracie

Heat 3: Matthew & Carson

Heat 4: Tanner & Sam

Heat 5: Tim & Mel 

Heat 6: Wayne & AJ

Heat 7: Dave & Dawnell

Heat 8: Tom & Char

Heat 9: Ken & Silviya

Heat 10: Mike & Charlene

Heat 11: Rob & Summer

Heat 12: Matt & Danette

Heat 13: Adam & Amy

Heat 14: Colin & Terra

Heat 15: Ryan & Liam

Heat 16: Chris & Heath

Heat 17: Conner & Cal 

If you are on this list and can not finish the challenge please let us know! If you are not on this list and want to do the challenge (even if you did not do it the first time) let us know! We will make room for you!

One of the names above will be the title of the workout after Saturday.  The most improved male and female will both win $100 and the most improved overall will be able to claim the name to the workout!

Can you believe it's already been 8 weeks?

Part 2 of the 2009 CrossFit Game Movie in HD  

Note: You must enroll in the CrossFit Journal for $25 / year to view this movie and the rest that will air over the next couple of weeks.

Becoming a CrossFit Journal Subscriber is highly recommended and the best resource value money can buy as you get access to all the back issues and content from the past 7 years.

To Shop for CrossFit Gear and See Their Holiday Specials Enter the CrossFit Store

Wrestle the "Bear"

Monday 12/14/09

Workout of the Day: 

"Bear Complex" * (See Video Demo Below)

Perform this Sequence 7 Times Without Resting on Ground:

Power Clean

Front Squat

Push Press

Back Squat

Push Press (Behind Neck)

5 Rounds

Rest As Needed Between Rounds

Increase Weight Each Round (Start Light!)

Post Highest Weight Completed for 1 Full Round

Interval of the Day: Tabata Sit-Ups *

Challenge of the Day: Levers

L1: Inverted Hang

L2: 1 Leg Tucked to 45 Degree (Both)

L3: 1 Leg Tucked to 90 Degree (Both)

L4: Body Straight to 45 Degree (Both)

Movement of the Day: Clean & Jerk

Quote of the Day: "Finish first; then you can puke." - Tom McDonald (to his wife during the Filthy Fifty Saturday)

* Leaderboard Opportunity

 Just Moments Before "Grace"

The Bear Complex

"Iron Will, Iron Bodies"

 Did you spot Redmond's own Beau Parazoo? Look closely . . . 

Question of the Day:

Men or Women CrossFitters

Which are more beautiful?

Which are more impressive?

(This should get some good comments going :)

2009 CrossFit Games Movie in HD Part 1

WOD #501: Rest . . . AMRAP in 24 Hours

Sunday 12/13/09

Workout of the Day:

As

Much

Rest

As 

Possible 

in 24 Hours!

Quote of the Day: "Lazy people want much but get little, but those who work hard will prosper and be satisfied." - Proverbs 13:4

 Gotta Love Our CrossFit Girls :)

You Girls Rock!

500 Reps for 500 WODs

Saturday 12/12/09

Reminder: No Hooverball Today!

Workout of the Day: 

"Filthy Fifty"

50 24'' Box Jumps

50 Jumping Pull-Ups

50 Kettlebell Swings

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Presses

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double-Unders

For Time!

    Men

A: 16 Kg / 45 Lb / 20 Lb

B: 16 Kg / 40 Lb / 16 Lb

C: 8 Kg / 35 Lb / 12 Lb

    Women

A: 16 Kg / 45 Lb / 16 Lb

B: 8 Kg / 35 Lb / 12 Lb

C: 8 Kg / 25 Lb / 8 Lb

Quote of the Day: 

"People do not lack strength, they lack will." - Hugo

Only the "Wolverine" would be caught in 20 degree weather in shorts and a t-shirt!

(We wouldn't be surprised if he's been known to ski in less!)

Then there's our boy wonder Chris who looked like he was getting ready to take on the slopes, not "Lumberjack 20!"

Luckily, today's WOD will be done in the comfort of our gym.

Next Saturday, for the Tire Flip Challenge WOD, we will set up a bonfire so all can stay warm while watching and cheering :)  

Question of the Day:

Would you like to see the scores of the interval and the challenge of the day?

Or just the WOD scores?

Post to comments

WOD #499

Friday 12/10/09

Workout of the Day: 

10 Pullups

10 Ring Dips

10 Rounds

For Time!    

A: As Rx'd

B: Band

C: Jumping

Interval of the Day: Back Squat 3x3

Challenge of the Day: 500m Row

    Men    

L1: 1:56

L2: 1:45

L3: 1:34 

L4: 1:29

    Women    

L1: 2:20

L2: 2:00

L3: 1:50

L4: 1:40 

Movement of the Day: Back Squat 

Quote of the Day: "You can tell whether a man is clever by his answers. You can tell whether a man is wise by his questions." - Naguib Mahfouz (born today, 1911)

 Duck Vs. Beaver:

Ed and Star crank out some pullups in the Civil War WOD: "7-Up Yours"

The Hooverball Tournament has been cancelled! The 

weather looks dicey with a good chance of freezing 

rain or snow and our participants have dwindled to 

just 5! We will reschedule for a warmer spring day!  

The 2010 CrossFit Games Site is Live! 

Check Out: www.games.crossfit.com

Here's the new pertinent info to our region:

US NorthWest Regional + Sectionals

Northwest Regional: May 15-16 
110 9th Avenue SW, Puyallup, WA 98371
Washington, Oregon, Idaho, Nevada, Utah, Alaska
CrossFit Games Seeds: 3 men, 3 women

Four Sectionals 
Washington State Sectional: February 27-28 
Evergreen State Fairgrounds, Monroe, Washington
Washington
Regional Seeds: 20 men, 20 women

Oregon / Idaho Sectional: March 6-7 
2737 NE MLK Blvd. Portland, OR 97211
Oregon and Idaho
Regional Seeds: 20 men, 20 women

Nevada / Utah Sectional: February 27-28 
283 E Gentile, Layton, UT 84041
Nevada and Utah
Regional Seeds: 20 men, 20 women

Alaska Sectional: March 6
9191 Old Seward Hwy, Anchorage, AK
Alaska
Regional Seeds: 3 men, 3 women

              

Final Saturday Signups!

Thursday 12/10/09

Workout of the Day: 

20 Wall Balls

100 Ft Walking Lunges (LOB x2)

3 Rope Climbs

4 Rounds

    Men

A: 20 Lb         

B: 16 Lb /Knotted Rope Climb

C: 12 Lb /15 Towel/Band Pulls Per Climb 

    Women

A: 16 Lb

B: 12 Lb /Knotted Rope Climb

C: 8 Lb /15 Towel/Band Pulls Per Climb

Interval of the Day: Row 2x750m 

Challenge of the Day: Muscle-Up

    Men    

L1: False Grip Hang 30 sec

L2: 1    

L3: 10

L4: 15

    Women    

L1: False Grip Hang 30 sec

L2: 5 (With Box)

L3: 1

L4: 5 

Movement of the Day: Rope Climb

Quote of the Day: "There is no top. There are always further heights to reach." - Jascha Heifetz (died today 1987)

 Tom works on one of the 200 wall balls programmed last week. 

 This week: Just 80 of them, all today.

Today we were also supposed to run. 

We swapped with rowing next week, when it will hopefully be a little warmer! 

We are adding 2 classes as of next week! 

5am Mondays and Wednesdays! You can sign up HERE!

We Only Need 2 More Ladies to Sign Up For Hooverball Saturday to Fill the 5 Teams!

Guys: Ryan, Chris, Ken, Scott and TMcD

Girls: Tracie, Summer and Char 

Guys, you can still sign up but we need more ladies! Post to Comments or Sign up HERE!

To View the Final Scoreboard from the Day's WOD See "Whiteboards" on the left-hand side of the site!

This will be updated daily by Colin and Chris shortly after the last class!

Tougher than "Fran?"

Wednesday 12/9/09

Workout of the Day: 

"One-Armed Fran"

Using a single kettlebell for both thrusters and pull-ups, 3 rounds, 15-12-9 of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

    Men

A: 24 kg

B: 24 kg /Regular 1-Arm Pullups

C: 16 kg /Assisted 1-Arm Pullups

    Women

A: 16 kg

B: 16 kg /Regular 1-Arm Pullups

C: 8 kg/Assisted 1-Arm Pullups

Don't Think This WOD is Possible Ladies?

  Check Out Charity Vale (2009 CF Games Runner-Up) of CrossFit Snohomish doing it at 35 Pounds!

Interval of the Day: Clean 3x5

Challenge of the Day: Max Double-Unders in 2:00

L1: 20

L2: 50

L3: 120

L4: 200 

Movements of the Day: 1-Arm Thruster / 1-Arm Pullup

Quote of the Day: "When I played pro football, I never set out to hurt anyone deliberately - unless it was, you know, important, like a league game or something" - Dick Butkus (born today 1942)

Tami and Matthew work through the hardest part of "Lumberjack 20:" Those Damn Squat Cleans! 

Use the Squat Clean today as it will come in handy when we go for our 1-rep max next week!

COC Christmas / Joint Birthday Party Is On! 

All COC students are officially invited to the McDonald Household the evening of Saturday, December 19th!

Tom and Tracie will be hosting with hors d'oeuvres, appetizers, beer and wine at their home starting at 6:30

Friends and family are welcome of course and it is up to you if you would like to bring your kids

Simply RSVP in comments below, on facebook or in person when you see Tom and Tracie!

Enjoy the images below of the Women of CrossFit in "Beauty in Strength" 

 Whoever thinks CrossFit makes you bulky or that strength is not sexy needs to take a look at these beautiful "CrossFit Women" 

Down to Hoover it Up?

Tuesday 12/8/09

Workout of the Day: 

100 Kettlebell Swings 

For Time!

    Men

A: 32 kg

B: 24 kg

C: 16 kg

    Women

A: 24 kg

B: 16 kg

C: 8 kg

Interval of the Day: Tabata Air Squats 

Challenge of the Day: 15 Rep Thruster Max

    Men    

L1: 55 Lbs

L2: 75 Lbs

L3: 95 Lbs

L4: 135 Lbs

    Women    

L1: 35 Lbs

L2: 45 Lbs

L3: 65 Lbs

L4: 95 Lbs 

Movement of the Day: Thruster

Quote of the Day: "Pay no attention to what the critics say. A statue has never been erected in honor of a critic." - Jean Sibelius (born today, 1865)

 This is how you know you should've gone Class A:

You are smiling in the middle of the movement!

I don't think Tracie will be smiling quite so big in the middle of those 55 Pound Kettlebell Swings Today!

 Now that is sacrificing your body!

Can anyone guess who the flying Hooverball tosser is?

The "Filthy Fifty" is full Saturday but there is room for 5 more for Hooverball!

There is only room for 3 Girls and 2 Guys so Sign Up quick!

We Need To Hit $500 Before Our 500th WOD Saturday!

Total $ Raised To Date: $440

$ Needed by Donations to Reach Goal: JUST $30

Click Here to Achieve Our Goal.

Aw look a little Wolverine in her daddy's arms . . . :)

Press and Pull . . .

Monday 12/7/09

Workout of the Day: 

500m Row

30 Bodyweight Bench Presses

1000m Row

20 Bodyweight Bench Presses

2000m Row

10 Bodyweight Bench Presses

For Time!    

A: Rx'd

B: 3/4 BW

C: 1/2 BW

Interval of the Day: Bench Press 3x5 

Challenge of the Day: Max False Grip Hang

L1: 30 Seconds

Movement of the Day: Bench Press

Quote of the Day: "The life of man is a struggle here on earth. But without a cross, without a struggle, we get nowhere. The victory will be ours if we continue our efforts courageously, even when at times they appear futile." - Boniface Wimmer (died today, 1887)

This small but mighty group of 20 took on "Lumberjack 20" in about 20 degree weather Saturday morning and helped the CrossFit Community raise close to $50,000 and counting in the last 10 days for the Ft. Hood Victims of Lumberjack CrossFit! 

Thank you COC CrossFitters for your sacrifice!

And thank you to the men and women who have already made the ultimate sacrifice for all of us!

Total $ Raised To Date: $440

$ Needed by Donations to Reach Goal: JUST $30

Click Here to Achieve Our Goal.

Meet our newest students - and the newest member of the Muscle-Up Club!

Event Calendar Update:

This Saturday Will Be Our 500th WOD!

To Celebrate We Will Be Doing the "Filthy Fifty" (500 Reps) at 10am (Not 9 or 9:30) and Playing Hooverball shortly after at 12:12pm (at Cascade Swim Center)

Both events have 4 people signed up with room for 12.  

To reserve one of the last 8 spots in either or both FREE events

CLICK HERE!

Lumberjack Hangover

Sunday 12/6/09

Workout of the Day: 

Recover from "Lumberjack 20"

Quote of the Day: "I'm addicted . . . but at some point you gotta think this is too much." - Ken Hess after "Lumberjack 20"

 The frozen site of "Lumberjack 20" at Central Oregon CrossFit 

"Lumberjack 20" Results:

Class A

Hudson 24:41

Colin 25:10

Silvey 26:00

Chris 26:39

Tami 27:55

Tiffani 28:47

AJ 35:35

Class B

Tracie 25:10

Heidi 26:07

Tom 26:27

Dave 27:10

Jim 28:15

Amy 29:10

Wayne 31:35

Ken 33:10

Roy 33:55

Dawnell 33:57

Stacey 34:30

Char 35:11

Tim 35:40

Total $ Raised To Date: $400

$ Needed by Donations to Reach Goal: $50

Click Here to make a donation.

Tribute Time

Saturday 12/5/09

Workout of the Day: 

"Lumberjack 20"

20 Deadlifts (275lb/185lb)
Run 400m
20 KB swings (2pood/1.5pood)
Run 400m
20 Overhead Squats (115lbs/85lb)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24"/20'')
Run 400m
20 DB Squat Cleans (45lbs/35lbs)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org. Visit the "Heroes" HERE

Quote of the Day: 

"It's kind of fun to do the impossible." - Walt Disney (born today, 1901)

Lumberjack CrossFit at Fort Hood (TX) 

Tentative Start Times for the COC "Lumberjack 20" WOD:

9:30 Colin Richards

9:32 Tami Ough

9:34 Matthew Silvey

9:36 Tiffani Calder

9:38 Tom McDonald

9:40 Char Floyd

9:42 Dave Pickhardt

9:44 Tracie McDonald

9:46 Tom Holt

9:48 AJ Pickhardt

9:50 Tim Trujillo

9:52 Terra Broyles

9:54 Wayne Bailey

9:56 Heidi Messner

9:58 Ken Hess

10:00 Dawnell Wagenblast

10:02 Jim Bradbury

10:04 Chris Liston  

Crossfit “Hero WOD” Saturday 

Many in the nation’s CrossFit community were keenly affected by the recent shootings at Fort Hood, but none as directly as the Lumberjack Crossfit Soldiers on post. Four members of that affiliate - Soldiers assigned to the 20th Engineer Battalion - were killed on Nov. 5. 

CrossFit, Inc., headquartered in Washington, D.C., has launched a “Hero WOD” (workout of the day) salute to Fort Hood’s fallen. On Saturday, Crossfit affiliates and individuals nationwide are being asked to do two things: take part in the workout as a display of solidarity with Lumberjack CrossFit and reach out to family, friends and strangers to donate whatever they can to the cause. 

According to Capt. Dave Taylor, co-leader of Centurion CrossFit Fort Hood, several Central Texas affiliates plan to travel Saturday to Fort Hood, including teams from Belton, Waco, Cedar Park and Round Rock. They’ll converge on the Fort Hood Wellness Center (33rd St. & Old Ironsides Ave.) at 10 a.m. and take part in multiple heats throughout the day. 

“Participating in the workouts is our way of showing support and honoring those killed,” Taylor said. For more information about Saturday’s salute, contact Capt. Taylor by phone at (254) 681-5247, or e-mail him at david.taylor26@conus.army.mil. You can also check out Centurion CrossFit Fort Hood’s Web site at http://crossfitforthood.blogspot.com or see the Memorial Web site at www.cflumberjack.org. 

-Fort Hood Sentinel

Post-War WOD

Friday 12/4/09

Workout of the Day: 

21-15-9:

Clean-Thrusters

Pushups

    Men

A: 95 Lb

B: 65 Lb

C: 35 Lb

    Women

A: 65 Lb

B: 35 Lb

C: 15 Lb

Interval of the Day: Row 1x1000m 

Challenge of the Day: Max L-Pullups

    Men         

L3: 10

L4: 20

    Women    

L3: 5

L4: 10 

Movement of the Day: Clean

Quote of the Day: "This means everything to me. I'm kind of at a loss of words." - LaGarrette Blount

The Civil War WOD group

See, Ducks and Beavers can get along right?

Even on Civil War Day!

Final Scores from the Civil War WOD: 

20 Min AMRAP of "7-Up Yours":

Ducks: 8.16 Average

10 Matthew Silvey    

8   Scott Ross    

8   Tracie McDonald    

8   Star Loy    

7   Tim Trujillo    

6   Mel King 

Beavers: 7.6 Average

10  Tami Ough

7   Wayne Bailey

7   Tom Holt

7   Ed Boero

7   Terra Broyles

CrossFit Games Update

We are going to launch the 2010 Games website in a few days. There will be preliminary information available immediately on the entire season of qualifiers. This year, there will be 13 Regionals around the world that all take place in May. But unlike last year, you now have to qualify for the Regionals (with a few exceptions in continents with sparse populations of CrossFitters).

Feeding these Regionals will be approximately 30 Sectional competitions, which will be open to anyone. The Sectionals will take place from mid-February to late March. There will even be a Sectional held as one of the events at the Arnold Classic in Columbus, Ohio.

Registration for all events worldwide will hopefully launch Monday, December 21st through our dedicated Registration Website. We will do our best to allow everyone in who wants to compete, but at some point we may have to cut it off. Spectator attendance at most Sectionals will be limited, so you'll want to act quickly.

"Lumberjack 20" Update

On November 5th of this year, Fort Hood army base in Texas was the site of the worst terrorist attack on U.S. soil since 9/11. A deadly shooting took place in a pre-deployment processing center. The alleged shooter, Army Major Nidal Malik Hasan opened fire on unarmed soldiers and civilians alike. When the attack ended, the shooter was down-paralyzed. Thirteen were dead, with another 30 wounded.

Four of those killed in the attack belonged to Lumberjack CrossFit, a military affiliate on the base. The toll on the families, friends, and the unit has been especially hard.

On December 5th, CrossFit will post the Workout of the Day known as the Lumberjack 20, in honor of those men and women who were killed. It will be the first Hero WOD for multiple heroes. Hundreds of affiliates, and no doubt thousands of CrossFitters, will hit the workout at max intensity throughout the day, thinking of those brave soldiers.

CrossFit has set up a fundraiser for the families of the fallen, as well as those thirty wounded. Many are still in intensive care. Many donations have come in, and every little bit will no doubt be helpful. Right now, the total of the donations is under $17,000.

This is unacceptable. We can do much better.

I have seen CrossFit, and more specifically, the CrossFit community do amazing things for our military. I know from personal experience. I am thankful every day for Greg Glassman’s tremendous gift to establish CrossFit Camp Pendleton. He then went on to establish Operation Phoenix, selling t-shirts to support more gear drops throughout the Marine Corps, and now the Army. That fund is almost at $200,000 right now.

I’m not going to ask that you donate. I only ask that you visit the donation website and take a look. Take a look at the workout. Take a look at some of the stories. After that, if you’d like to donate, then it was your choice, and I think it will be a good one.

You don’t get anything for this. You don’t get a t-shirt for your donation. You don’t get a certificate. The only thing you get is the pride in knowing that you did just a small part to help a family in time of crisis. I can tell you from my own experience that little things matter. When I was deployed overseas and received a letter for “Any Marine” from a little kid thanking me for my service, and wishing me luck, I was choked up. It gave me hope, pride, and overwhelming optimism that people cared about me and what I was doing.

I’ve registered for my own fundraising page here. I would like to raise at least $250.

When the donations are finalized and CrossFit gives it to the families and victims of Fort Hood, they too will know that feeling that I felt.

Their tears might subside for a moment when they realize that this community known as CrossFit, like many other communities around the United States, will stand behind them and hold them up in their hour of need.

From the Crossfit.com comments:

Fellow CrossFitters,

I know there is a lot going on right now with the holidays approaching. But I am asking you to please get the word out and ask people to donate. There are 19 kids who will not be having Christmas with one of their parents this year and we have 4 members of our CrossFit community that are no longer with us.

When I look at all I have going on in my life, it seems pretty trivial compared to the suffering they are currently enduring. If we can raise money to help ensure these 19 kids get a good education and help them get the best start on life they can, we will be doing a great service to them and honoring the service of their parents.

At the end of the day, this is important, it’s what sets this community apart from all others and it’s what makes this community unique. So please take the time to contact friends, family and coworkers and ask them to donate. Truly, the effort on our part is minimal but the impact for these children is significant.

Thank you,

Comment #108 – Posted by: Don Clarkson at December 3, 2009 8:29 AM

Posted by Paul at Z Fitness

Central Oregon CrossFit has almost met Paul's goal by raising $220 towards the effort.  

Today is the last day to reach that goal of $250 or more and make a bigger impact!  

If want to chip in and have your donation matched by COC before it's too late, click here

"Lumberjack 20"

20 Deadlifts (275lb/155lb)

Run 400m

20 KB swings (32kg/24kg)

Run 400m

20 Overhead Squats (115lb/75 Lb)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 Dumbell Squat Cleans (45 Lb/30 Lb)

Run 400m

We have 19 signed up for the FREE Hero Tribute WOD at 9am tomorrow and room for 5 more. Click Here

The WOD will be outside so dress appropriately!

It's On!

Thursday 12/3/09

Workout of the Day: 

"7-Up Yours"

7 Pull-Ups

7 Sit-Ups

7 Burpees

7 Wall Balls (20lb/16lb)

7 Air-Squats

7 Push-Ups

7 Double-Unders

7 Rounds

For Time!

A: Rx'd

B: 1 Modification

C: 2+ Modifications

Interval of the Day: Back Squat 3x5 

Challenge of the Day: Max Handstand Hold Against Wall

L1: 20 Seconds

L2: 90 Seconds

Movement of the Day: Back Squat

Quote of the Day: "I was always looking outside myself for strength and confidence but it comes from within. It is there all the time." - Anna Freud (born today, 1895)

It's On!

Heath Pickhardt shows us his true colors in a recent no-holds-barred battle on the Pop Warner Gridiron!

The big boys will be battling in out in Autzen tonight just before COC settles their rivalry scores in the box!

Be sure to show your true colors this afternoon at the 4:45
"Civil War WOD!"

Remember:

"You can puke, you can cry, you can even bleed, but you can never quit. ever."

See COC Students Crush "Fran" Above! 

Final Final Teams:

Ducks:

Matthew Silvey

Scott Ross

Tim Trujillo

Tracie McDonald

Star Loy

Mel King

Beavers:

Wayne Bailey

Tom Holt

Ed Boero

Tami Ough

Aiyana Jackson

Terra Broyles

Final Civil War Lineup

Wednesday 12/2/09

Workout of the Day: 

"Karabel"

10 Snatches

50 Wall Balls

3 Rounds

For Time!

    Men

A: 135 Lb / 20 Lb

B: 95 Lb / 16 Lb

C: 65 Lb / 12 Lb

    Women

A: 95 Lb / 16 Lb

B: 65 Lb / 12 Lb

C: 35 Lb / 8 Lb

Interval of the Day: Tabata Pushups 

Challenge of the Day: Max Tuck Hold

L1: 45 Seconds

L2: 1:10

L3: 1:30

L4: 2:00 

Movement of the Day: Snatch 

Quote of the Day: "Practice rather than preach. Make of your life an affirmation, defined by your ideals, not the negation of others. Dare to the level of your capability then go beyond to a higher level." - Alexander Haig (Born today, 1924)

Ken shows us his "Snatch Face"

Is anyone improving as much as Ken right now?

His hard work and dedication is paying off big!

It will be interesting to see who is the most improved in the challenge 12/19

Ken's improvement will be tough to beat!

Great job Ken! Keep it up!

 Dawnell and Monica (below) are also getting great results. Who else is making big gains right now? 

Who else will show big improvement in the Challenge Finale?

Post to Comments!

 

The "Civil War WOD" Teams Are Set!

It Will Be 7-On-7 For a 20 Minute Game of: 

"7-Up Yours"

Every Round Will Be One Point For Your Team!

If You Don't Know What "7-Up Yours" Is, Don't Worry It Is A Fun WOD and Will Be Posted Tonight!

Final Teams:

Ducks:

Ryan Hudson

Matthew Silvey

Tom McDonald

Tim Trujillo

Tracie McDonald

Star Loy

Mel King

Beavers:

Chris Liston

Wayne Bailey

Tom Holt

Ed Boero

Tami Ough

Aiyana Jackson

Terra Broyles

To view the entire page above just click here. We are still at almost 25% of our goal.  The CrossFit Community is nearing $10,000 raised for the families of the Lumberjack CrossFit Community! The students of COC have donated $110 with COC matching that, bringing the total to $220.  That means we have had 6 or 7 students make donations. Thank you to the handful that have pitched in! But, how about the rest of you? I know all of you out there can donate $10 or $20 (or more) to this great cause!  Help us at least raise $500, if not $1000 for these in-need families.  Remember, you can donate more! If you make a large donation of over $250 you will receive a tax-deduction letter! Already made your donation? Ask friends or family to give this holiday season! Just click on the "Share Now" Button

For those of you thinking about helping out, Quit Thinking!

Just Click Here!

If you plan to do the Jingle Run on Saturday at 11:30 (Which has raised $20,000 for Arthritis) be sure to register before the online deadline of tomorrow 12/3 at 8am.

To Register for the 5k Click HERE.

"War Week"

Tuesday 12/1/09

Workout of the Day: 

"Mr. Joshua"

400 Meter Run

30 GHD Sit-Ups

15 Deadlifts

5 Rounds 

For Time!

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

    Men

A: 250 Lb

B: 225 Lb / AbMat Sit-Ups

C: 185 Lb / AbMat Sit-Ups

    Women

A: 160 Lb

B: 135 Lb / AbMat Sit-Ups

C: 105 Lb / AbMat Sit-Ups

Interval of the Day: Clean 3x5

Challenge of the Day: Max Handstand Pushups

    Men    

L1: 10 on Box

L2: 2

L3: 7 

L4: 15

    Women    

L1: 5 on Box

L2: 1/2

L3: 1

L4: 5 

Movement of the Day: Clean 

Quote of the Day: "The more difficulties one has to encounter, within and without, the more significant and the higher in inspiration his life will be." - Horace Bushnell

 New Coach!

Well, an old coach to some of us, but new to others!

Some of you may know her better as Matthew's Wife :)

Coach Jonna re-joins the team starting off with the 9am Tuesday Class Today!

Please Welcome Her Back With Open Arms!

  

Above is the group picture taken at the "Civil War WOD" at Eugene CrossFit Saturday.  

They had over 50 show up in their team colors and it wasn't decided until an overtime coach burpee-off where the Beavers ultimately prevailed. 

The Beavers ultimately prevailed in the "Turkey Bowl" below also. Be sure to catch the highlights from a great 14-7 game!

But the Rivalry is not over yet! Besides the Big Game Thursday night we also have our own "Civil War WOD' on Game Day at 4:45!

Although we probably won't and can't do a group of 50, we are at 13 now and would like to hit at least 16!

So far these are our teams:

Ducks:

Ryan Hudson

Matthew Silvey

Tom McDonald

Mel King

Tracie McDonald

Star Loy

Beavers:

Chris Liston

Wayne Bailey

Tom Holt

Ed Boero

Tami Ough

Aiyana Jackson

Terra Broyles

Remember To Show Your Team Colors!

Just 2 Days 'Til Kickoff!

Lumberjack Week

Monday 11/30/09

Workout of the Day: 

21-15-9 of:

Overhead Squats

Pullups

    Men

A: 95 Lb

B: 65 Lb

C: 35 Lb     / Band    

    Women

A: 65 Lb

B: 35 Lb / Band

C: 15 Lb / Band

Interval of the Day: Run 5x100m 

Challenge of the Day: Tabata Box Jumps

Movement of the Day: Overhead Squat

Quotes of the Day:

"Pray for the dead and fight like hell for the living." - Mother Jones (died today, 1930)

"If you neglect your work, you will dislike it; if you do it well, you will enjoy it." - Sir Philip Sidney (born today, 1554)

Our 4:45 Girls Dominating the Guys in "Tabata Knees to Elbows" 

Nothing Like a Core Challenge to Humble Our Boys!

Then Again, These Aren't Your Average Girls, Are They?

Above is a video directly from Lumberjack CrossFit at Fort Hood with pictures of the fallen. 

With your help we have raised $220 out of $5,110 nationally and have committed 17 to the Tribute WOD!

Let's keep this effort moving forward as we are at about 25% of our goal with a full week to go!

To Sign Up For the Saturday WOD Click Here

Note: The Link Above Has Been Fixed So Now You CAN Sign Up For This Event Online

To Make A 100% Matched Donation Click Here 

New Schedule Update:

Please Register for Class! As of now, there are no signups for any of the early morning classes or the noons on Tuesday or Thursday.  

If there are no signups for class, there will not be a class! 

So, to ensure that a coach will be there you must sign up! 

Holiday Hangover

Sunday 11/29/09

Workout of the Day: 

Eat Well :)

Quote of the Day: "Courage is one step ahead of fear." - Coleman Young (died today, 1997)

 

Candy shows us the correct finish of the kettlebell swing during "Hansen" last week.

Range of Motion is King in CrossFit and that is why you always want to finish this movement with the kettlebell directly overhead.

Despite going with a light kettebell, Candy finished all 5 rounds of "Hansen" and did all the movements right! 

Turkey Hopper

Saturday 8/28/09

Workout of the Day: 

"Hopper" WOD at 9:30am:

40 Push Presses (65/45)

30 Air Squats

20 Ring Dips

10 Double-Unders

3 Rounds 

For Time!

Quote of the Day: "You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you." - James Allen (born today 1864)

 Since when does Tom's dog play quarterback? 

Lumberjack 20 Update:

We have 13 people signed up to do the tribute WOD "Lumberjack 20" next Saturday at 9am

Our goal is get at least 25, if not 50 to sacrifice their bodies for one morning for a good cause

This event is not just open to students! Your friends and family are more than welcome to participate and can sign up for this FREE event by clicking

HERE 

Burn it Off!

Friday 11/27/09

Workout of the Day: 

50 Ring Dips

400 Meter Run

50 Pushups

400 Meter Run

50 Handstand Pushups

400 Meter Run

For Time!

A: Rx'd

B: 1 Modification

C: 2+ Modifications

Interval of the Day: Tabata Jumprope

Challenge of the Day: Max Bodyweight Overhead Squat Reps

L1: 1/2 BW x1

L2: 3/4 BW x1

L3: BW x1

L4: BW x15 

Movement of the Day: Overhead Squat

Quote of the Day: "If we don't change, we don't grow. If we don't grow, we're not really living." - Gail Sheehy (born today 1927)

Coach Hudson Takes 2 Attempts to Complete His Quest of a Major Level 4 Checkmark on Tuesday: 

15 Bodyweight Overhead Squats at 160 Pounds

See Mike G of Atlanta Also Take 2 Attempts to Accomplish the Same Feat at 180 Pounds 

See Nicole Carroll of CrossFit HQ Take 4 Attempts To Get it Done at 123 Pounds. (Sorry But No Audio on This Great Video!)

The Way She Dumps the Bar on the Third Attempt is Just How AJ Put a Hole in Our Platform!

Don't Worry AJ! That Means You've Done Something that Nicole Has Done Also! :) This is Not a Bad Thing!

See How Much Deeper She Gets Than the Guys!  That Level of Flexibility is a Beautiful Thing! 

Chris and Wayne share a laugh during their "Turkey Bowl" victory

"Lumberjack 20" Update:

COC has now helped the CrossFit Community raise $3,495 for the Ft. Hood Victims by donating $180!

We have covered 18% of our goal in 2 days with 8 left! 

Happy Thanksgiving!

Thursday 11/26/09

Workout of the Day: 

"Murph"

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
• For time. 
  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

• 

  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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. 

  First posted 18 August 2005

Interval of the Day: Tabata Jumprope

Challenge of the Day: Burn more calories than you intake today :)

Quote of the Day: "Sometimes you've got to let everything go - purge yourself. If you are unhappy with anything . . . whatever is bringing you down, get rid of it. Because you'll find that when you're free, your true creativity, your true self comes out." - Tina Turner (born today, 1939)

 "T.ough" Tami finishes the Lord's Acre 5k in a dead sprint to hit her goal Level 2 time of 26:30 right on the nose!

Tami, TMcD, Tracie and Scott are the four brave students that are taking on "Hansen" and "Murph" back-to-back.

These are two of the most feared and brutal Hero WODs next to the new one, "Lumberjack 20" that we will all be trying for the first time next Saturday. 

I guess accomplishing this deadly double can only help prepare them for the 12/5 WODathon!

Either way, these four definitely can afford to eat the most today and probably deserve an "I Survived Thanksgiving Week at COC T-Shirt!"

Feel free to post what you are thankful for today.  

We at COC are thankful for our incredible community. 

Without you, COC would be nothing more than an empty garage gym.

The main thing that separates one CrossFit gym from another is the people.

We have been to dozens of them across the country and no question that the people of COC are second to none!

As an example, our small community has already raised $140 out of the $3,030 nationally for the four fallen Lumberjack CrossFitters at Fort Hood in less than 24 hours.

Imagine what we can do with another 10 days to go! 

Follow the Widget in the top left-hand corner to track how much the CrossFit Community raises as a whole! 

We all have a lot to be thankful for this season and we all have $10-$20 to give to less fortunate families.

If you haven't donated today, do so now to help celebrate your Thanksgiving by clicking 

HERE

For the Heroes

Wednesday 11/25/09

Workout of the Day: 

"Hansen"

30 Kettlebell Swings

30 Burpees

30 GHD Sit-Ups

5 Rounds 

For Time!

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
First posted May 2nd, 2009

    Men

A: 32 kg

B: 24 kg

C: 16 kg / Sit-Ups

    Women

A: 24 kg

B: 16 kg / Sit-Ups

C: 8 kg / Sit-Ups 

Interval of the Day: Shoulder Press 3x1 

    Men    

L1: 1/4 BW

L2: 1/2 BW

L3: 3/4 BW

L4: BW

    Women    

L1: 1/4 BW

L2: 1/2 BW

L3: 2/3 BW

L4: 3/4 BW 

Challenge of the Day: Finish "Hansen" Before End of Class :)

Movement of the Day: Shoulder Press

Quotes of the Day: "Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results." - Andrew Carnegie (born today, 1835)

"Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do." - Pope John XXIII (born today, 1881) 

 Chris tries to dart through defenders while Ken, Nate and Mark reach to pull his flags.

It's Begun!

We had our first donation toward the "Lumberjack 20" Cause yesterday in the amount of $20

Its only fitting that $20 was the amount chosen for the "Lumberjack 20"

We are going to follow suit by doing the same! 

Can't give $20? Give $10 and remember, COC will be matching to make it $20!

We already have 12 people registered for the event with an initial goal of 25 and an ideal goal of 50!

If we can get 50 students, family and friends and can get them all to chip in $20 for a good cause we will have met our $1,000 goal by the students alone!

With COC matching, we will have raised $2,000 for those in dire need this holiday season.

Let's show Ft. Hood what kind of holiday spirit COC has by donating $20 for "Lumberjack 20" today!

Scroll down for the Donation Link!

Con-Tribute (See Below)

Tuesday 11/24/09

Workout of the Day: 

50 Meter Walking Lunge

50 Sit-Ups

4 Rounds

For Time!

Interval of the Day: Row 5x100m

Challenge of the Day: Max Ring Dips

    Men    

L1: 3    

L2: 10

L3: 30

L4: 50

    Women    

L1: 3 (Med Band)

L2: 1

L3: 5

L4: 15

Movement of the Day: Ring Dip

Quote of the Day: "You cannot just waste time. Otherwise you will die to regret it." - Harriett Doerr (Died today, 2002)

 

Matthew cranks through one of his 100 Sit-Ups in "Angie" 

Today it will be 200 along with about 150 Lunges, so don't forget your core at home :)

CALL TO ACTIONMany in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

Central Oregon CrossFit will match every dollar that is donated on behalf of COC in effort to raise $1,000 (or more) for this great cause over the next 3 weeks. We will be doing the tribute WOD Saturday, December 5th at 9am. 

The WOD:

"Lumberjack 20"

20 Deadlifts (275lb/155lb)

Run 400m

20 KB swings (32kg/24kg)

Run 400m

20 Overhead Squats (115lb/75 Lb)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 Squat Cleans (135 Lb/95 Lb)

Run 400m

For More Info Visit:

http://www.cflumberjack.org

To Make A 100% Matched Contribution Visit:

Central Oregon CrossFit's Fundraising Page

To Register for the Free Tribute WOD 12/5 0900 Visit:

FREE Online "Lumberjack 20" Tribute WOD Registration

"Grindy"

Monday 11/23/09

Workout of the Day: 

"Grindy"

10 Clean & Jerks

5 Rounds of "Cindy"

10 Clean & Jerks

5 Rounds of "Cindy"

10 Clean & Jerks

For Time!

    Men

A: 85 Lb

B: 75 Lb 

C: 65 Lb / Assisted Pullups 

    Women

A: 65 Lb

B: 55 Lb / Assisted Pullups

C: 45 Lb / Assisted Pullups and Pushups

Interval of the Day: Overhead Squat 3x1

Challenge of the Day: Max Hollow Rocks in a Row

L1: 30 in Tuck

L2: 30 Limbs Vertical

L3: 30 Limbs Extended

L4: 50 Limbs Extended

Movement of the Day: Overhead Squat

Quote of the Day: "Put your trust in the lord and go ahead. Worry gets you no place." - Roy Acuff (Died today, 1992)

 

The 1st Annual "Turkey Bowl" Crew!

Thank you to all who braved the cold!

Well, It's Official! in 10 Days the Biggest Football Game ever in the State of Oregon will take place in Eugene! 

The entire country will be watching to see who will be the first team to take the Pac-10 Championship from USC in 8 years and face Ohio State on New Years Day in the Grandaddy of them all! 

(The Rose Bowl)

Whoever wins will have big bragging rights for an entire year but there are only 10 days left to talk some smack!

Feel free to use this site as a forum to talk trash to your fellow rivals!

(Just keep the play clean, ok?)

3,2,1...Go!

This video highlights the large Friday night class of 16 we put through "Cindy" a few weeks ago!

Today's WOD is a combination of "Cindy" and "Grace" which we did the following week.  

It's only 10 rounds of Cindy and much lighter weight but the combination should prove to be another deadly combination!

Enjoy! :)

(Stay Tuned for the "Fran" Video Coming Soon!)

The Civil War is On!

Sunday 11/22/09

Workout of the Day: 

Rest and Recover from the "Turkey Bowl." Stretch!

Quote of the Day: "A champion is afraid of losing. Everyone else is afraid of winning." - Billie Jean King (Born today 1943)

 

Tiffani shows us her school spirit during the 1st Annual "Turkey Bowl" yesterday.  

The Beavers beat the Ducks 14-7 in an evenly matched battle!

Thank you to the twenty people and 5 dogs that came out to make it such a fun game!

We will certainly have a rematch next year . . . but can we wait that long?

Although the Ducks lost at Redmond High today they certainly did not in Tucson. What a huge overtime victory on the road! Loved seeing all those students leaving their seats to rush the field but instead just got a closer look at the Ducks smelling roses! How fun that Jim got to watch that game live! The Beavers took care of business so it sets up the biggest Civil War in history! Winner plays Ohio State in the Rose Bowl! We will have one more Pre-Civil War Event and that will be the Civil War WOD right before kickoff at 4:45 a week from Thursday. The class is full and this is how the teams will break down:

"CIVIL WAR WOD" 4:45PM THURSDAY, DECEMBER 3RD

Beavers: Wayne, AJ, Dave, Aiyana, Chris and Tami

Ducks: TMcD, Tracie, Matthew, Mel, Ryan and Jonna

The WOD will not be announced until 4:45 Gameday!

Spectators and Fans are Encouraged!

Turkey Bowl!

Saturday 11/21/09

Workout of the Day: 

"Hopper" WOD at 9:30:

"Annie R U OK?"

21-15-9 of:
Row 
Thrusters 
Sumo-Deadlift High Pull
Burpees
Wall Balls
Med Ball Cleans

"Turkey Bowl" at 11

Quote of the Day: "I cannot imagine how the clockwork of the universe can exist without a clockmaker." - Voltaire (Born today 1694)

 

Coach Hudson runs the ball for the High Desert Lightning back in Winter '08 (Before CrossFit)

It was during this season that he met his teammate Coach Chris

Last year Chris played briefly before breaking his ankle while Ryan took the year off to open and sell Oregon CrossFit

This year they will play together once again, after almost 2 years of CrossFit

For Chris, it will be his final season before moving on to College Football

It will be interesting to see how CrossFit will improve their performance

Today will be a nice fun tuneup for the 2010 season!

CrossFit Weekend

Friday 11/20/09

Workout of the Day: 

12 Power Snatches

10 Pushups

As Many Rounds as Possible in 20 Minutes!

    Men

A: 65 Lb

B: 55 Lb

C: 45 Lb / Band

    Women

A: 45 Lb

B: 40 Lb / Band

C: 35 Lb / Band

Interval of the Day: Tabata Knees to Elbows 

Challenge of the Day: Max Prone Cobra Hold

L1: 3 Minutes

Movement of the Day: Power Snatch

Quote of the Day: "There are those who look at things the way they are, and ask why... I dream of things that never were, and ask why not?" - Robert F Kennedy (born today 1925)

 Tom "The Incredible" Holt hammers out his 100 pushups in "Angie" 

The New Schedule Starting Monday 11/30

 Big changes are the addition of the Tuesday/Thursday 9ams, 

the move from 9:30 to 9am and the removal of Kids classes

 and 5ams on M/W/F

Take note of the instructor schedule changes as well!

Event Reminders:

• CrossFit Party Tonight at Scott's At 7
• "Turkey Bowl" Tomorrow at RHS Field 11-1
• Civil War WOD Gameday 12/3 4:45pm

Watch this video below to start getting pumped for the Civil War

Watch it soon because Disney is trying to get it banned (Because of the Duck!)

1000 Hits In One Day?

On Thursday this website received an all-time 851 hits

The traffic on this site has steadily increased over the last year, now averaging 500-800 hits a day

When will we hit 1000?  It looks like pretty soon. And when we do Coach Hudson is going to celebrate 

The next day he will do 1000 Air Squats for time between the 4:45 and 6pm Classes for your entertainment :) 

Just a little added incentive to continue hopping on and sending your friends to the site!

You should be proud that a community of less than 100 will soon have a homepage that is visited over 1000 times per day!  We may be small in numbers but we are mighty in presence!

A Dandy

Thursday 11/19/09

Workout of the Day: 

"Daniel"

50 Pullups

400 Meter Run

21 Thrusters

800 Meter Run

21 Thrusters

400 Meter Run

50 Pullups

For Time!

    Men

A: 95 Lb

B: 80 Lb

C: 65 Lb / Small Band

    Women

A: 65 Lb

B: 50 Lb / Small Band

C: 35 Lb / Large Band

Interval of the Day: Sumo-Deadlift High Pull 3x1 

Challenge of the Day: Gymnastic Rolls

L1: Forward/Shoulder/Backward Shoulder Roll View Video

L2: Backward Roll View Video

L3: Back Extension Roll Bent Arms View Video

L4: Back Extension Roll Straight Arms View Animation

Movements of the Day: Sumo-Deadlift High Pull / Thruster

Quote of the Day: "Perseverance is not a long race; it is many short races one after another." - Walter Elliott (Born today, 1903)

 

Tami and the guys in the eye of the "chalk cloud" storm of 100 Pullups Saturday during "Angie"

There will be 100 more today in "Daniel" split at the start and finish!

It's Official! The Party at the Pastor's is on!

This is a Family-Friendly Event and Kids are Welcome!

Come at 7 PM and just bring yourselves! Delectable desserts and snacks provided, eat dinner before you come.
 
Beverages provided: Coffee, soda, juice and O'Douls (Athlete's drink of choice:)
 
If you have it, bring $5 to help cover the costs.
 
It will just be a fun night to spend some time together outside the gym and lie about how amazing we all are at Crossfit. We’ll have the Crossfit movie playing in the background for those that want to see that, or just come and have fun with the gang.
 
We have heard from most of you, but if you plan on coming, please put a posting on the comments section so we have a good idea of how much dessert to provide. Everyone is invited, you don’t want to miss out!
 
Scott’s Home info:
1684 NW Teakwood Ln
 
You’re all adults with computers, you can just use mapquest or google maps or whatever to get a map…here are directions….
 
From the RAC/Walmart area.  Head north on old Highway 97, past Walmart on your right. Turn left at the next stop light onto NW Quince AVE.  Turn right at the first stop sign onto NW 10th Street.  Turn left after a couple of blocks onto Spruce Ave.  At the first stop sign, turn right onto NW 15th Street.  Stay north on NW 15th Street until it dead ends and turn left there onto my street, Teakwood Lane (note, don’t turn on Teak, wait till you get to Teakwood Lane). My house is at the end of the street on the left. Basketball hoop in the driveway.
 
Scott's Cell: 541-604-0350
Scott's Home: 541-526-1560 

 

Char thrustin' in the grass before sunrise!

Only 42 of these suckers today but with an 800 meter run in-between it may feel like more!

Thanksgiving Update:

We have cancelled the Turkey Day 5k but we will be having a special, fun class with Coach Hudson at 9:30!

Sign up today and make this Thanksgiving guilt-free!

The video above is what we are training to be able to do in the Challenge of the Day. This is the Level 4 Back Extension Roll with arms straight.  Notice how her arms do not bend at all as she transitions her backward roll into a handstand.  Practice the progressions today of bent arms. 

Party at the Pastor's!

Wednesday 11/18/09

Workout of the Day: 

"Minute of Doom"

Complete 1 Squat, 1 Broad Jump and 1 Ring Dip in the 1st Minute,

2 Squats, 2 Broad Jumps and 2 Rings Dips in the 2nd,

3 of all in the 3rd . . . 

For as Long as Possible!    

A: Rx'd

B: Light Band Ring Dips 

C: Jumping Ring Dips

Interval of the Day: Run 1x800m (4 Laps)

Challenge of the Day: Iron Cross With Bands

Movement of the Day: Air Squat

Quote of the Day: "Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive." - Howard Thurman (born 11/18/1900)

 

Above is the Redmond High School Basketball Team after their first CrossFit Workout "Cindy" on Friday

Two of our students are in this picture.  Can you find them?

This group of 30 young men are the first to experience Central Oregon CrossFit "Varsity" - a new division of Central Oregon CrossFit focused on training high school athletes using CrossFit and SPARQ methodologies.

 

In their newly "CrossFit" designed weight room Coach Hudson will be training them 2 mornings a week for 4 months.  

This is their before picture.  We can't wait to see how this pilot program transforms these boys into men by Spring!

Stay tuned for pictures, videos and updates from 

"CrossFit Varsity!"

 

Party at the Pastor's House! 

Scott Ross is a bachelor this weekend and has been gracious enough to host the Central Oregon CrossFit Community to his home this Friday night for a casual gathering of fellow CrossFitters to hang, enjoy paleo-friendly refreshments and talk CrossFit with the gang . . .

Also . . . Jen and Grace will be there!

But, to make the Pastor Party worthwhile, we need at least 10 commitments from the community!

Kids, family & friends are welcome! Show up at 7!

Also, we will be showing the first full-feature CrossFit Movie, "Every Second Counts." 

After watching the trailer video below, post your RSVP!

3,2,1...RSVP!

Thanksgiving Day Schedule:

Coach Chris and Coach Colin will be out of town Thanksgiving Day.

Coach Hudson will be conducting the only WOD of the day.

We have two choices on the WOD and it will be put to a vote:

5k in Bend at 9am

OR

WOD of YOUR Choice at 9:30am at the Box

Post Your Vote!

Upper Body Blast

Tuesday 11/17/09

Workout of the Day: 

"Lynne"

Bodyweight Bench Press

Pullups

5 Rounds

For Max Total Reps!

Complete Your Pullups with NO Rest After Bench Press

Rest 2-3 Minutes Between Rounds

A: Rx'd

B: 3/4 BW 

C: 1/2 BW / Band

Interval of the Day: Shoulder Press 3x3

Challenge of the Day: Max Pistols on BOTH Legs

L3: 10 Each Leg

L4: 25 Each Leg

Movement of the Day: Shoulder Press / Bench Press

Quote of the Day: "Discipline strengthens the mind so it becomes impervious to the corroding influence of fear." - Bernard Law Montgomery (Born 11/17/1887)

 

Candy takes a break from pullups to show us her great smile :)

 

Silviya takes a break from her gymnastics meet at the coast to show us her great handstand split :)

How often should I do CrossFit?

After a year and a half of training, programming, coaching and studying CrossFit  we have come up with the Official COC Recommendations:

L1: Beginner - 2x Per Week:

    1 on 2 off / 1 on 3 off: Monday - Thursday

L2: Intermediate - 3x Per Week:

    1 on 1 off: Monday - Wednesday - Friday

L3: Advanced - 4x Per Week : 

    2 on 1 off / 2 on 2 off: Monday - Tuesday - Thursday - Friday

L4: Elite - 5x Per Week : 

    3 on 1 off / 2 on 1 off: Mon - Tues - Wed - Fri - Sat

Please Train Accordingly!

That Other "G" Girl

Monday 11/16/09

Workout of the Day: 

"Gwen"

Clean & Jerk:

15-12-9

No Re-Grip

Rest as Needed Between Rounds

For Highest Weight Throughout All 3 Rounds! *

* (Use 1/2 to 2/3 of your Clean/Jerk 1-Rep Max)

Interval of the Day: Tabata Squat Thrusts

Challenge of the Day: 2k Row

    Men    

L3: 7:15

L4: 6:50

    Women    

L3: 8:25

L4: 8:00 

Movement of the Day: Clean & Jerk

Quote of the Day: "Pleasure and pain, though directly opposite are contrived to be constant companions." - Pierre Charron (Died 11/16/1603)

 

One of Coach Colin's 27 Reps from "Grace" last Saturday.  

Colin has a habit of losing count during workouts. 

Does this ever happen to you?

After a surprising time of 2:28 he watched the video and realized he missed 3 reps.

Colin did not feel ok about a false score so he did "Grace" again Monday and did all 30 reps (with Scott counting) in 2:38!

Now that's an honest coach!

I knew Colin could never accept a score that wasn't legit when he did "Murph" a year ago . . . Twice!

He broke up his pull-ups, push-ups and squats (as Rx'd) and afterwords I told him the they couldn't be so he did it again! 

Sucker :)  

COC EVENT UPDATE:

The 1st Annual COC "Turkey Bowl " Is This Saturday at RHS at 11am!

We have 16 Signed up so we are expanding it to 22 Players!

Chris' Red Team and Ryan's Green Team are ALMOST full but we still need some more players!

Sign up today at the box before it's too late!

Oh and girls, "Grace" will be there but you must play to hold her :)

Coaches and Students: Please Watch! 

Just Try Not to Get Sick :) 

Happy Gun Show Weekend

Sunday 9/15/09

Workout of the Day: 

If necessary, catch up on sleep - take a nap!

Quotes of the Day: 

"I've been absolutely terrified every moment of my life - and I've never let it keep me from doing a single thing I wanted to do." - Georgia O'Keeffe (born 11/15/1887)

"Success is to be measured not so much by the position that one has reached in life . . . as by the obstacles which he has overcome while trying to succeed." - Booker T. Washington (died 11/15/15)

What would we do without Wayne?

:)

Beware: You will LOL and maybe even LYAO

Celebrate WOD 500

Sunday 11/14/09

Workout of the Day: 

"Hopper WOD:"

"Angie"

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

For Time!

Quote of the Day: "Nothing great in the world has been accomplished without passion." - Georg Wilhelm Friedrich Hegel (died 11/14/1831)

The Diversity of CrossFit

The 4:45 crew pauses for a shot with their friends and toys :) 

Watch the highlights from the WOD last Thursday . . . 

Yesterday Char made Comment #3,000 on this site.

On December 12th, we will post our 500th consecutive WOD.

To celebrate it would only be fitting to do 500 reps:

 The Filthy Fifty - Saturday, December 12th at 9:30am

(Yes, this is just hours before the Hooverball Tourney)

(And yes, you will be expected to help celebrate by participating in both :)

Friday the 13th

Friday 11/13/09

Workout of the Day: 

100 Foot Waiter's Walk Lunge (2x LOB)

30 24'' Box Jumps

20 Pull Ups

4 Rounds 

For Time!

    Men

A: 25 Lb

B: 20 Lb

C: 15 Lb / 20'' / Band

    Women

A: 20 Lb

B: 15 Lb / 20'' / Band

C: 10 Lb / 20'' / Band

Interval of the Day: Overhead Squat 3x3

Challenge of the Day: 100 Jump-Rope Boxes in a Row

Movement of the Day: Overhead Squat

Quote of the Day: "Sometimes you may have to pull back from trying yo save the world and just try to save the piece of the world that belongs to you." - Joe Mantegna (born 11/13/47)

 Is it me or has Coach Colin gotten a lot stronger?  Especially lately?

Is it the Reverse-Goatie Wolverine Beard?

Or is it a year of CrossFit?

Check out our skinny endurance-specialist trainer before CrossFit: 

 8/22/08

Nice work Colin!  

Way to make turn your weakness into a STRENGTH!

Now for your next challenge Colin:

"One-Armed Fran"

No, I'm not kidding!

Watch it HERE! in 11:17!

DianaFran

Thursday 11/12/09

Workout of the Day: 

"DianaFran"

15 Deadlifts

15 Handstand Pushups

15 Pullups

15 Thrusters

3 Rounds

For Time!

    Men

A: 225 Lb / 95 Lb

B: 185 Lb / 75 Lb + 1 Mod

C: 155 Lb / 55 Lb + 2 Mods

    Women

A: 155 Lb / 65 Lb

B: 125 Lb / 50 Lb + 1 Mod

C: 95 Lb / 45 Lb + 2 Mods

Interval of the Day: Row 4x250m

Challenge of the Day: Glide Kip (See Video)

Movements of the Day: Deadlift / Thruster

Quote of the Day: "Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion: The potential for greatness lives within each one of us." - Wilma Rudolph (Died 11/12/94)

 

Tracie shows us just how fun running WODs are.  

Rain or shine, snow or ice, dark or light . . . one thing's for sure:

Year round we will be running.

But what about this as another endurance movement alternative:

Swimming?

Maybe an idea for a future challenge or community event:

WOD at the Cascade Swim Center!

Check out the video link below as a sample of a Swimming WOD.  

Post your thoughts about incorporating Swimming into our CrossFit Programming. 

Swimming WOD Video 

The video above demonstrates the progression for the challenge of the day: 

The Glide Kip

Progression:

1. Glide Swing

2. Glide Swing + Pike

3. Glide Swing + Pike + Kip

This is a level 4 movement so be patient and work yourself through the progression.

There are only a few students that have been able to perform one, almost all being coaches.

Let's see just how many students we can get glide kipping today!

Run WOD of the Week

Wednesday 11/11/09

Workout of the Day: 

"Snancy"

400 Meter Run

15 Hanging Power Snatches

5 Rounds

For Time!

    Men

A: 95 Lb

B: 75 Lb

C: 55 Lb

    Women

A: 65 Lb

B: 50 Lb

C: 35 Lb

Interval of the Day: Sumo-Deadlift High Pull 3x3

Challenge of the Day: Max Burpees in 1:00

Movements of the Day: SDHP / Hanging Power Snatch

Quote of the Day: "I want to stand as close to the edge as I can without going over. Out on the edge you see all the kinds of things you can't see from the center." - Kurt Vonnegut, Jr. (born 11/11/22)

 

Tom "The Incredible" Holt finishes strong at the Lord's Acre 5k in Powell Butte

See COC hit many Deadlift PRs in the above video!

Today is the 462nd Consecutive Post in 462 Days!

We have not missed a day yet!  And don't plan to!

There have been well over 2,900 comments made on this site!

A Free COC T-Shirt goes to the individual who makes the 3,000th comment!

3,2,1...Post!

Thruster Til You Drop!

Tuesday 11/10/09

Workout of the Day: 

Do 1 Thruster in the first minute,

2 Thrusters in the second,

3 in the third, etc . . . 

For as long as possible!

    Men

A: 95 Lb

B: 75 Lb

C: 55 Lb

    Women

A: 75 Lb

B: 55 Lb

C: 35 Lb

Interval of the Day: Tabata Overhead Squats 

Challenge of the Day: Max Plank Hold

Movement of the Day: Thruster

Quote of the Day: "I have held many things in my hands, and I have lost them all; but whatever I have placed in God's hands, that I still possess." - Martin Luther (Born November 10th)

 

The Top 2 Girls Finish 2 Seconds Apart!

Tami 2:54      "Grace"      Michelle 2:52

Michelle takes the Women's Crown while Mike Wild in Bend takes the Men's Crown at 1:33!

Final Results:

	Men			Women
Class A Average			Class A Average
COC	2:43		COC	2:53
OC	3:13		OC	4:24
Class B/C Average			Class B/C Average
OC	3:20		COC	2:50
COC	3:30		OC	3:19

	Men			Women
Class A (135#)			Class A (95#)
Wild	1:33	OC	Michelle	2:52	COC
GW	1:42	OC	Tami	2:54	COC
Chris	1:47	COC	Class B (65#)
Trav	1:47	OC	Elena	2:13	OC
Ryan	2:05	COC	Tracie	2:44	COC
Colin	2:38	COC	Char	2:51	COC
Beau	2:59	OC	Terra	2:56	COC
Tom H	3:28	COC	Dawnell	3:29	COC
Matthew	3:38	COC	Amanda	4:25	OC
Zach	4:51	OC	Tara	?	OC
Class B (115#)			Almine	?	OC
Wayne	2:56	COC	Class C (35#)
Ken	3:39	COC	Summer	2:14	COC
TMcD	3:55	COC
Class C (100#)
Hawk	3:20	OC

9 Minute Shawn

Monday 11/9/09

Workout of the Day: 

"Shawn" *

1 Minute of Muscle-Ups

1 Minute of Power Cleans

1 Minute of Air Squats

3 Rounds 

For Total Reps

    Men

A: 135 Lb

B: Band Muscle-Up / 115 Lb

C: Pullup + Ring Dip / 95 Lb

    Women

A: 95 Lb

B: Band Muscle-Ups / 75 Lb

C: Band Pullup + Band Ring Dip / 55 Lb

Interval of the Day: Shoulder Press 3x5 *

Challenge of the Day: 1k Row *

Movement of the Day: Shoulder Press

Quote of the Day: "I would rather feel things in extreme than not at all." - Bonnie Raitt

* Partner up for all of these workouts

Coach Colin works on the push jerk with students from COC and Oregon CrossFit Saturday

The movement of the day today is the shoulder press 

Find or improve your 5-rep max 

Did you miss anything from Saturday?

If so, catch all the action in the "Grace Day" video above.

Good news for those of you in heat #1:

After video review we discovered that all of your times were off by 4 seconds.

We have knocked the 4 seconds off of all your times!

See Sunday's post for the official final times!

The Fast and the Furious

Sunday 11/8/09

Workout of the Day: 

Recover from "Grace"

Quote of the Day: "Nothing in life is to be feared. It is only to be understood." - Marie Curie

 

"Grace Day" at Central Oregon CrossFit

Everyone in Redmond finished "Grace" in under 4 minutes!

Results from "Grace Day"

	Men			Women
Class A (135#)			Class A (95#)
Wild	1:33	OC	Michelle	2:52	COC
GW	1:42	OC	Tami	2:54	COC
Chris	1:47	COC	Class B (65#)
Trav	1:47	OC	Elena	2:13	OC
Ryan	2:05	COC	Tracie	2:44	COC
Colin	2:38	COC	Char	2:51	COC
Beau	2:59	OC	Terra	2:56	COC
Tom H	3:28	COC	Dawnell	3:29	COC
Matthew	3:38	COC	Amanda	4:25	OC
Zach	4:51	OC	Tara	?	OC
Class B (115#)			Almine	?	OC
Wayne	2:56	COC	Class C (35#)
Ken	3:39	COC	Summer	2:14	COC
TMcD	3:55	COC
Class C (100#)
Hawk	3:20	OC

Results from Oregon CrossFit will be posted as they are reported so stay tuned.  

Final results to be posted soon.

Thank you to everyone who made this event a great turnout and helped us celebrate the newest member of our CrossFit family!

 "The Doublers"

Tom, Tami and Ryan at the Lord's Acre 5k in Powell Butte

Ryan finished in 8th place at 22:46

Tom finished right behind in 9th at 24:07

Tami was the 3rd female to finish at exactly 26:30

(She needed to hit 26:30 for her Green Shirt checkmark:)

"Grace Day" Is Here!

Saturday 11/7/09

Workout of the Day: 

"Grace"

30 Clean & Jerks

For Time!

    Men

A: 135 Lb

B: 95 Lb

C: 65 Lb

    Women

A: 95 Lb

B: 65 Lb

C: 35 Lb

Quote of the Day: "Therefore if anyone is in Christ he is a new creation. The old has passed away; behold, the new has come!" - 2  Corinthians 5:17 

 

Meet our newest CrossFit Kid Grace at 9:30 today!  

She will be there to watch and cheer you on!

Grace Is Coming . . .

Friday 11/6/09

Workout of the Day: 

100 Air Squats

90 Double-Unders

80 Pushups

70 Sit-Ups

60 Jumping Pullups

50 Thrusters (45 Lb/35 Lb)

40 Hip Extensions

30 Box Jumps (20'')

20 Deadlifts (135 Lb/95 Lb)

10 Handstand Pushups

For Time!

Interval of the Day: Run 2x600m

Movement of the Day: Push Press

Challenge of the Day: 15-Rep Push Press Max

    Men

L1: 75 Lbs

L2: 95 Lbs

L3: 115 Lbs

L4: 155 Lbs

    Women

L1: 45 Lbs

L2: 65 Lbs

L3: 85 Lbs

L4: 105 Lbs 

Quote of the Day: "Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams." - Ashley Smith

 

Tom sprints like hell to the finish line of the Run Like Hell 5k

Out of the 152 5k runners Saturday all 4 of our runners placed in the top 16!

That puts all of us in the 90 percentile! 

Help us represent again this Saturday at the Lord's Acre 5k in Powell Butte Saturday.

The Pickhardts (Dave & AJ) are helping put this event on and they are inviting all of us to participate!

Just call AJ at 548-4060 and she will get you registered!  

Tom, Tom, Ryan and Tami are already registered.

Speaking of the Pickhardts, congratulations to Dave Pickhardt who finally joined his buddy Wayne Hess and 22 others in the COC Muscle-Up Club!

 

"Grace Day" has just become a little more interesting!

Oregon CrossFit of Bend has decided to celebrate Grace with us!

They have asked us to join them in a "Virtual Grace Challenge"

Beau, Travis, GW, Jonna and Elena will be joining us in Redmond and the rest of the OC gang will also be doing "Grace" Saturday morning in Bend!

Bragging rights will go the box with the best top 3 male average and the best top 3 female average as well as the overall top 6 co-ed average.

We need to make a strong showing Saturday and give OC a run for their money!  

Sign up to help represent us or come and cheer us on!

So far from COC we have 16 signed up:

Men:

Scott Ross

TMcD

Tom H

Ryan

Colin 

Chris

Ken

DQ

Matthew

Women:

Tami

Gabi

Dawnell

Summer

Char

Tracie

Michelle

Who else will join Team COC Saturday?

Sign up today!