Central Oregon CrossFit

Fittest Man Alive One of Our Own?

Rest Day

Our own Tommy Hackenbruck (in the red) of Bend, OR finishes the last of 5 WODs at the Game Saturday, finishing in 1st place going into the last day of 3 WODs!  Just 6 months ago he did his first WOD (Baseline of course) right here with Central Oregon CrossFit!  You may have seen him at classes, team workouts, challenges or just on the site; now you will be able to cheer him on in his pursuit to become the world's fittest man right HERE! We will know by 4pm today! Go Tommy!

P.S. Check out his new site at his new affiliate in Utah: Ute CrossFit

Congrats to both Oregon CrossFit and Central Oregon CrossFit, who finished 6th and 29th, respectively at the 2009 Affiliate Cup this weekend!

Games Saturday

Saturday 7/11/09

Workout of the Day: 

Hopper Workout at 9am

Quote of the Day:

“Performance is directly correlated with intensity.  Intensity is directly correlated with discomfort.”

            - Greg Glassman

Click HERE!

Time to Run!

Friday 7/10/09

Workout of the Day:

Run 5k 

Warmup of the Day: 1x: King of the Hil - 20 Burpees - 10 L- Pullups - Max L-Sit - 10 Pass-Throughs - 500m Row

Fundamentals of the Day: Clean, Jerk and Snatch

Set of the Day: Bodyweight for Max Reps: Clean, Jerk and/or Snatch

Challenge of the Day: Skin the Cat 

Movement of the Day: Pose Running

Quote of the Day: "I can do all things through Him who gives me strength." Philippians 4:13 

Constantly Varied.  Yes, constantly varied does mean running a 5k or 10k every once in a while.   At the CrossFit Games this weekend the individuals (including local boy Tommy Hackenbruck) will be running a 7k Hill Run, so we got it easy.  The run will be from Hemlock to 9th St and down Negus to the 5k turnaround point and back.  Above, Scott, Tiffani and Tracie just begin "Helen".  Tiffani and Coach Colin will be representing COC at the Games this weekend.  Track all the action at this website: Click Here!

CrossFit Kids

See www.crossfitkids.com for the WOD

Join Us at the RAC 8/1!

Thursday 7/9/09

Workout of the Day: 

"Jeremy"

21-15-9:

Overhead Squats (95 Lb/ 65 Lb)

Burpees

For Time!

Warmup of the Day: 2x: Ladder Drills - 10 Thrusters - 2 Backward Shoulder Rolls - 10 Handstand Pushups - 10 Pullups - 25 Singles

Tabata of the Day: Air Squats

Set of the Day: Row 10x100

Challenge of the Day:  Prone Cobra Hold

Movement of the Day: Overhead Squat

Quote of the Day: “Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”  -Mark Twain 

Sign Up Today in the Box, at the RAC or online by clicking HERE

CrossFit Kids

Buy-In:
Practice kips and swings on a bar

Workout of the Day:
15 Squat Muscle ups
25 Box Jumps, 12-15"

Cash-Out:
5 minutes practice squat form. 

CrossFit Game:

CrossFit Dodgeball

AMRAP This!

Wednesday 7/8/09

Workout of the Day: 

250 Meter Row

10 Burpees

10 Ring Dips

As Many Rounds as Possible in 20 Minutes!

Warmup of the Day: 3x: Relay Drills - 15 V-Ups - Max L-Sit - 5 Cartwheels - 10 Pass Throughs - 10 Double- Unders

Fundamental of the Day: Push Jerk 

Set of the Day: Push Jerk 5x1

Challenge of the Day: Paralette Handstands

Movement of the Day: Ring Dips 

Quote of the Day: 

“The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges.”  

- Dr. Martin Luther King Jr

Virtuosity. Coach Chris teaches Wayne, Matthew and Terra the fundamentals of the clean.  Focusing on these fundamentals has helped Chris hit a recent PR in the king of all lifts of 275 Pounds!  Nice work Coach!

CrossFit Kids

Buy-In:
5:00 or 3 rounds
200 M run
1 Handstand
3 Forward rolls
6 Pull ups

Workout of the Day:

Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
4 rounds Tabata Sprints
4 Rounds Tabata Squats

Cash-Out:
35 Sit ups
15 Toes to bar
Max L sit
4 Rounds Tabata Sprints on a rower

CrossFit Game:

Med Ball Musical Chairs

The longer, the better!

Tuesday 7/7//09

Workout of the Day: 

Do 1 Pullup in the 1st minute, 2 in the 2nd, 3 in the 3rd . . . for as long as possible!

Warmup of the Day: 2x: Cone Drills - 10 Wall Balls - 10 Tuck Jumps - 10 sec Ring Support - 10 sec Hanging Tuck Hold - 100m Backward Run 

Tabata of the Day: Overhead Squat

Set of the Day: Run 1x800

Challenge of the Day:  800m Run

Movement of the Day: Kipping Pullup

Quote of the Day: "I never said it would be easy.  I only said it would be worth it." - Author Unknown

CrossFit Kids

Buy-In:
2 x
Alligator crawl 30 M => 10 Tuck jumps => Run 100 M

Workout of the Day:

"Duncan"
5 Rounds
5 Pull Overs
10 Handstand Push ups

For Time!

Cash-Out:
Max Handstand Hold
45 seconds total L-sit or tuck sit
Max Handstand Hold

CrossFit Game:

CrossFit Bowling

Jumpy Diane

Monday 7/6/09

Workout of the Day: 

"Jumpy Diane"

21-15-9:

Deadlifts (225 Lb/155 Lb)

Box Jumps (20'')

Handstand Pushups

For Time!

Warmup of the Day: 2x: Ladder Drills - 10 Push Jerks - 2 Backward Rolls - 10 Squat Thrusts - 5 L-Pullups - 200m Run

Fundamental of the Day: Cleans 

Set of the Day: Cleans 5x1

Challenge of the Day: Max Hanging Tuck Hold

Movement of the Day: Handstand Pushups

Quote of the Day: "For anything worth having one must pay the price; and the price is always work, patience, love and self-sacrifice." - John Burroughs

Just CrossFit.  New student Laura gets after the WOD as her guest Andres watches on.  The warmup took him out the first time around, living up to the "our warmup is your workout" mantra.  But, after watching one I know he's itching to hop in and give it a shot.  If you see him or any other new students or guests in class be sure to encourage them and remember how you felt right before your first CrossFit workout!  3,2,1...Go!

CrossFit Kids

Buy-In:
3 x
2 Forward rolls => Bear crawl 15 M => 10 Side to side hop over a small barrier

Workout of the Day:

"Keegan" 
4 rounds 
100m 
10 Pushups 
10 Knees-to-elbows or knee-ups 

Cash-Out:
5 Skin the Cats (with assistance)
Max L sit

Game:

CrossFit Bowling

Celebrate Freedom of Rest

Sunday 7/5/09

Rest Day

Quote of the Day: "Having hope will give you courage. You will be protected and will rest in safety." - Job 11:18

Forging the Future of Fitness.  Coach Chris gives lil' Mr. McDonald a big High-Five after some sit-ups . . . 

Happy Independence Day!

Saturday 7/4/09

Workout of the Day:

Hopper Workout at 9am

Quote of the Day:

“It is not the critic who counts, nor the man who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows great enthusiasms, great devotions; who spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement, and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat.”

       - Theodore Roosevelt

Daring Greatly. Christin Barnes shows us what that looks like, taking the whole fam climbing.  This week Christin, Branden, Ryan and Brady are all explring Yellowstone State Park.  Quite an active, adventurous CrossFit family!  Don't forget to do your Tabatas out in the woods!  

Pre-Holiday WOD

Friday 7/3/09

Workout of the Day: 

21-15-9:

Pullups

Kettlebell Swings (24 Kg/ 16 Kg)

Wall Balls (20 Lb/16 Lb)

Warmup of the Day: 1x: King of the Hill - 15 Squat Thrusts - 15 Box Jumps - 5 Roundoffs - 5 Hanging Straight Leg Raises - 400m Run

Tabata of the Day: Jump Rope

Set of the Day: Row 5x250m

Challenge of the Day:  15 rep Sumo Deadlift High Pull Max

Movement of the Day: Kettlebell Swings

Quote of the Day: "Things come to those who wait. but only the things left behind by those who hustle." - Abraham Lincoln

CrossFit Kids

Buy-In:
2 x
Bear crawl 15 M => Alligator crawl => 15 M => Spring 35 M => Long jump => 10 pvc Overhead squats => 5 push ups

Workout of the Day:

"Rolling Randy"
50 Power Snatches, 10-15#
Every time you set the bar down do 3 forward rolls.

Cash-Out:
L-sit walk 20 M

Game:

King of the Hill

How's Your Jackie?

Thursday 7/2/09

Workout of the Day: 

"Jackie"

1000m Row

50 Thrusters (45 Lb)

30 Pullups

For Time!

* Break 12 minutes for your Level 1 Checkmark!

Warmup of the Day: 2x: Cone Drills - Burgener Warmup - 50 Singles 

Fundamental of the Day: Snatch

Set of the Day: Snatch 5x1

Challenge of the Day: Back Pullover 

Movement of the Day: Thruster

Quote of the Day: "If there is no struggle, there is no progress." - Frederick Douglas

A Long 2 minutes.  Terra, Tami, Mel and Matthew take the 2 minute plank challenge in yesterdays 4:30 class.  I already know without being there that all 4 overcame this challenge!   Nice job!  

CrossFit Kids

Buy-In:
5 Forward rolls => Angry gorilla walk 30 Feet => Bear crawl 30 Feet => 2 Broad jumps

Workout of the Day:
Run 1 mile

Cash-Out:
Spend 2 minutes working on handstand holds and 2 minutes stretching

Game:

CrossFit Limbo

Happy 2nd Half '09

Wednesday 7/1/09

Workout of the Day: 

50 Air Squats

100 Rope Jumps

5 Rounds

For Time!

Warmup of the Day: 3x: Ladder Drills - 5 Kettlebell Deadlifts - 5 Ring Chair-Sit to L-Sit - 5 Thrusters - 5 Pullups - 100m Row

Tabata of the Day: Knees to Elbows

Set of the Day: Run 2x600

Challenge of the Day:  Planks

Movement of the Day: Air Squat

Quote of the Day: "Unless a man undertakes ore than he possibly can do, he will never do all that he can." - Henry Drummond

Results.  No this is not a picture of Matthew from college.  He just happens to be as fit (if not fitter) than he was in college and looks 5-10 years younger than he did 6 months ago.  Getting in the best shape of your life.  That's what CrossFit produces . . . 

2009 Is now half over.  What resolutions have you achieved?  What resolutions are you on pace to achieve? Is it time to make 2nd half resolutions?  Feel free to post successes and goals to comments.

CrossFit Kids

Buy-In:
2 x
Alligator crawl 30 M => Run 100 M => 10 Tuck jumps 

Workout of the Day:

"Kollin"
For Time:
3 Rounds
5 Broad Jumps
15 Deadlifts (15-35#)
15 Push ups

Cash-Out:
Repeat the following twice
15 second total L-sit 
3 Skin the cats

Game:

CrossFit Dodgeball

A 10 Round Bout

Tuesday 6/30/09

Workout of the Day: 

15 Deadlifts (135 Lb/ 95 Lb)

15 Pushups

10 Rounds

For Time!

Warmup of the Day: 2x: Hurdle Drills - 10 Med Ball Cleans - 2 Shoulder Rolls - 5 Wall Handstands - 5 Toes to Bar - Run 100m Forwards - Run 100 Meters Backwards

Fundamental of the Day: Push Jerk

Set of the Day: Push Jerk 5x3

Challenge of the Day:  Box Jumps in 1 minute

Movement of the Day: Deadlift

Quote of the Day: "By perseverance the snail reached the ark." - Charles H Spurgeon

"Fun"ctional Movements. The fearless five get after the speed ladder in the warmup before the "Helen" Challenge.  Would you say CrossFit is Punishment or "Funishment"?  Post answer to comments.

CrossFit Kids

Buy-In:
3 x
Alligator walk 15 M => Bear crawl 15 M => Sprint 35 M => 3 Cartwheels
Increase the speed of the sprint each round

Workout of the Day:

"Kaid"
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)

15 Squats

Cash-Out:
2 x
10 Roving Plank Push ups
3 Forward rolls

Game:

Med Ball Musical Chairs

Target Your Weakness

Monday 6/29/09

Workout of the Day: 

100 Overhead Squats (95 Lb/65 Lb)

For Time!

Warmup of the Day: 2x: LOB Relay Drills - 15 Air Squats - 10 Knees to Elbows - 15 Presses - 10 Pass-Throughs - 15 Double-Unders

Tabata of the Day: Pull Ups

Set of the Day: Row 3x500m

Challenge of the Day: Ring Chair-Sit/L-Sit 

Movement of the Day: Overhead Squat

Quote of the Day: "When work is a pleasure, life is a joy." 

- Maxim Gorky

Coach's Comment: "Today's class will surely test at least one of your weaknesses.  Overhead squat, pullups, rowing and L-sit are probably 4 of the most common problem movements for students.  Discover your weakness and eliminate it!" 

New Standards. Spring '09 CrossFit Challenge Champ Wayne Bailey defies age and gravity by nailing this 39 inch box jump!  This is a Level 3 Advanced Benchmark on the new and improved Fitness Level Standards.  We have added some new measurements, such as max height box jump and max box jumps in 1 minute.  We have also made some changes to make the standards more consistent, including lowering the running standards.  This means many of you COC students may now qualify for one of those elusive shirts.  Check em out below and stay tuned for updated printouts for your  handbooks!

CrossFit Kids

Buy-In:
3 x
2 Forward rolls => Bear crawl 15 M => Lateral shuffle 15 M =>10 Side to side hop over a small barrier

Workout of the Day:

"Muscle-Up Helen"
3 rounds
Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Cash-Out:
20 Box Jumps
Max set of push ups

Game:

King of the Hill

Results Are In!

Sunday 6/28/09

Rest Day

Fear Your Workout.  This is the image of the "Helen" Challengers seconds before the start.  We can all only imagine what is going through their heads by their expressions and body language, as we have all been there, fearing what we are about to go through.  

Despite this challenge coming down to the few and the proud, the performances were mighty.  

Congratulations to the Most Improved Female and Overall Challenger Tiffani Calder with an 8-week improvement of 2 minutes and 14 seconds! Overall Time 9:46!

Congratulations to the Most Improved Male Challenger Wayne Bailey with an 8-week improvement of 1 minute and 13 seconds!  Overall Time 10:45!

Both earned $100 prizes and earned every dollar and second with their hard work and dedication over the last 8 weeks . . . And it shows!  

Congrats again to the Spring '09 CrossFit Challenge Champions Tiffani and Wayne!  You Rock!

She's Baaaack ! ! !

Saturday 6/27/09

Workout of the Day: 

"Helen"

400 Meter Run

21 Kettlebell Swings (32 kg / 24 kg)

12 Pullups

3 Rounds 

For Time!

Come Test Out Your "Helen" Time Today at 10am!

Everyone Is Welcome To Come By! 

Results.  Tom Holt, along with other COC Students that made the trip to Bend May 2nd, will be re-testing his "Helen" time today.  

Challenge Yourself. "Helen" is our Spring Challenge and one of four challenges we host during the year to give students the opportunity to measure their performance gains.  

Fight Gone Bad. The summer 2009 Challenge is "Fight Gone Bad!"  The baseline day will be Saturday, August 1st.  The finale will be Saturday, September 26th.   This event is also an international fundraiser.  Click HERE for more info!

10x10x10

Friday 6/26/09

Workout of the Day: 

10 Burpees

10 Pull Ups

10 Rounds

For Time!

Warmup of the Day: 1x: King of the Hill - Burgener Warmup x 2 - Run 400 meters

Fundamental of the Day: Clean

Set of the Day: Clean 5x3

Challenge of the Day:  Rope Climb

Movement of the Day: Kipping Pullup

Quote of the Day: "When you get to the end of your rope, tie a knot and hang on." - FDR

Functional Fitness.  CrossFit Kid Brady follows coach's orders by learning a new sport in Rock Climbing with Ryan on Wednesday.  It looks like all that practice on the Rock Wall at COC has paid off!  Whether these kids are breaking school records, dominating the diamond or Smith Rock, one thing's for sure: They are tough to keep up with!  Can't wait to see all they can accomplish with CrossFit as their conditioning program . . . 

Reminder!  "Helen" is returning to COC tomorrow at 10am!  See you all there!  

CrossFit Kids

Buy-In:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 100 M sprint
10 Squats
10 Push ups

Workout of the Day:
Complete as many rounds in 10 minutes as you can of:
25 Box Jumps, 20"
Max rep Pull-ups

Cash-Out:
25 Sit ups 
15 Back Extensions or Supermans
25 Sit ups

Game:

CrossFit Basketball

Quad Killer

Thursday 6/25/09

Workout of the Day: 

10 Front Squats (135 Lb/95 Lb)

25 Jumping Pullups

3 Rounds

For Time!

Warmup of the Day: 2x: Ladder Drills - 10 Push Presses - 10 Hanging Knee Raises - 10 Teeter-Totters - 10 Kettelebell Deadlifts - LOB Backward Run

Tabata of the Day: Cone Jumps

Set of the Day: Run 4x400

Challenge of the Day: 400m Run  

Movement of the Day: Front Squat 

Quote of the Day: "No, it doesn't get any easier.  You wouldn't want it to either." - Greg Glassman (CrossFit Founder)

Post thoughts to comments

The Face of Intensity. Candy gruels through the nasty high-pull/thruster WOD Tuesday.  She is now on the road in Montana, fitting in WODs where she can find them.  One of our first students and hardest workers, Candy's hard work is really showing in her performance and figure.  Keep up the good work Candy!

CrossFit Kids

Buy-In:
200M Run, 50 M Lunges

Workout of the Day:
5-7-10
Broad Jump
Thruster PVC-15#
SDHP Sumo Deadlift High Pull PVC-15#

Cash Out:
Practice forward rolls for five minutes

Runnin' Diane

Wednesday 6/24/09

Workout of the Day: 

21-15-9:

Deadlifts (225 Lb/155 Lb)

Run 800 Meters

For Time!

Warmup of the Day: 2x: Relay Drills - 10 Pistols - 10 Hanging Straight-Leg Raises - 10 Burpees - 10 sec Inverted Ring Hang - 10 Double-Unders

Fundamental of the Day: Snatch

Set of the Day: Snatch 5x5

Challenge of the Day:  Levers

Movement of the Day: Deadlift

Quote of the Day: "Don't brag about tomorrow, since you don't know what the day will bring." - Proverbs 27:1

Relative Intensity.  This proves CrossFit truly is for everyone.  Whether you are little Mr. McDonald or big Mr. Bailey CrossFit does not care.  It will meet you where you are and help you find out where your cliff's edge is.  Come as you are to find out where your relative level of max intensity is.  The truth will set you free! :) 

CrossFit Kids

Buy-In:
20 Sit ups
10 Toes to bar

Workout of the Day:

"Broomstick Mile"
using a broomstick or pvc pipe:
10 Back Squats
10 Front Squats 
10 Overhead Squats 
Run 400 meters
10 Shoulder Press 
10 Push Press
10 Push-Jerk
Run 400 meters 
15 Hang Squat Cleans 
Run 400 meters
15 Snatches
Run 400 meters

Cash-Out:
20 Sit ups
10 Toes to bar

Game:

Med Ball Musical Chairs

Push & Pull

Tuesday 6/23/09

Workout of the Day: 

15 Sumo-Deadlift High Pulls (95 Lb / 65 Lb)

15 Thrusters (95 Lb / 65 Lb)

5 Rounds

For Time!

Warmup of the Day: 2x: Cone Drils - 15 Box Jumps - 5 Forward Rolls - 15 Squat Thrusts - 50 Singles

Tabata of the Day: Sit-Ups

Set of the Day: Row 2 x 750m

Challenge of the Day: Butterfly Pullups 

Movement of the Day: Thruster

Quote of the Day: "No discipline is enjoyable while it is happening - it's painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way." - Hebrews 12:11

Constantly Learn and Play New Sports. That is part of the CrossFit Methodology.  Are you following it?  CrossFit is far more rewarding and enjoyable when you use it and test it in sport.  What sports are you playing this summer?  Interested in picking up a new one?  Post your answer to comments.  Coach Hudson has taken dozens of first-timers to Smith Rock to give climbing a try.  If you wanna go this summer, just let him know! 

Reminder!  "Helen" is coming this Saturday at 10am.  This event is FREE for all COC students!  Click  HERE to sign up!

CrossFit Kids

Workout of the Day:
AMRAP in 10 minutes
10 Supermans
5 Kipping Pull ups/Beginner or assisted ok
Sprint 100M
5 Kipping Pullups/Beginner or assisted ok
10 Supermans
Sprint 100M

Game:

CrossFit Dodgeball

Good 'ol Liz

Wednesday 6/17/09

Workout of the Day: 

"Elizabeth"

21-15-9:

Cleans (135 Lb/ 95 Lb)

Ring Dips

For Time!

Warmup of the Day: 1x: King of the Hill - 15 Kettlebell Swings - 15 V-Ups - 15 Pull-Ups - 2 Handstand Rolls - 500m Row

Fundamental of the Day: Push Jerk

Set of the Day: Jerk 5x5

Challenge of the Day:  Turkish Get Up

Movement of the Day: Clean

Quote of the Day: "It's not whether you get knocked down; it's whether you get up." - Vince Lombardi

Tom and Ryan battle through "Angie"

CrossFit Kids

Buy-In:
Max Handstand Push ups

Workout of the Day:
10 Rounds
100M Sprint
15 Squats

Cash-Out:
Practice gymnastic bridges ( back bends) for two minutes.

Game: 

CrossFit Bowling

Recover

Sunday 6/21/09 

Workout of the Day: 

Rest and Recover as Much as Possible! 

A lone deer resting near Smith Rock State Park . . . 

Choose Your Own Adventure

Saturday 6/20/09

Workout of the Day:

Do something active, fun, adventurous and challenging outside today.

Post your choice to comments.

Ryan, Jen, Samson, Annie and little Grace on a bike ride near Sisters . . . 

Last WOD of the Week

Friday 6/19/09

Workout of the Day: 

15 Overhead Squats (95 Lb/65 Lb)

5 Muscle-Ups

5 Rounds

For Time!

Warmup of the Day: 2x: Hurdle Drills - 12 Double-Unders - 9 Pass-Throughs - 6 Overhead Squats - 3 Skin the Cats - 1 Cartwheel (each side)

Tabata of the Day: Tuck Jumps

Set of the Day: Sprint 5x200

Challenge of the Day:  Max L-Sit

Movement of the Day: Muscle-Up

Quote of the Day: 

"Let us run with endurance the race that is set before us . . . " 

- Hebrews 12:1

"Hi Mom!"  Is Tom grimacing or smiling? I can't tell. Post your guesses to comments.  Regardless, I believe Tom has earned the school record for the bloodiest callus tear.  Congrats Tom!

Announcing: No class this weekend since all coaches are out of town.  But, remember that "Helen" is coming next Saturday the 27th at 10am.   Sign up  HERE

CrossFit Kids

Buy-In:
2 Forward rolls => Bear Crawl 25M => 2 Forward Rolls => 50 M Sprint => Max Long jump => 10 Squats => 10 Push ups

Workout of the Day:
21-15-9
Box Jumps, 20"
dowel snatch 

Cash-Out:
3 x 
10 Ring rows
Max Plank on elbows

CrossFit Game: CrossFit Limbo

 

The Bodyweight 100

Thursday 6/18/09

Workout of the Day: 

"Angie"

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

For Time!

*Complete all reps of each exercise before moving on to the next.

Warmup of the Day: 2x: Ladder: W-Drill - 10 Front Squats - 10 GHD Sit-Ups - 10 Wall Balls - 10 Kip Swings - 200m Row

Fundamental of the Day: Med Ball Cleans

Set of the Day: Cleans 5x5

Challenge of the Day: Headstand Pike Press/Straddle Press

Movement of the Day: Kipping Pull-Up

Quote of the Day: 

"Do not pray for easy lives. Pray to be stronger men! Do not pray for task equal to your powers. Pray for powers equal to your tasks. Then the doing of your work shall be no miracle, but you shall be a miracle." - Phillips Brooks

High Intensity. Tiffani at the bottom of her most-hated movement: the clean.  Just like jump-rope and so many other CrossFit movements, it's hated when it is new and foreign; but sometimes our most-hated movements turn into our favorites.  I can say that now with the clean after a year of good practice.  So Tiff, come on in today and keep at it!  Hit it hard this next month and you just become the "Queen of the Clean!" 

Question of the Day: What is your most-hated CrossFit movement and what is your favorite?  

Tough question, huh?  Post answers to comments.

CrossFit Kids

Buy-In:
2 x
2 Forward Rolls=>25 M Plank walk=>3 Handstand attempts

Workout of the Day:

"Naughty Kids"
3 rounds
25 Squats
5 Squat Muscle ups
10 Hang Power Cleans, pvc-25#

Cash-Out:
2 rounds
3 Cartwheels
10 Knees to elbows
20 Sit ups

Game:

CrossFit Bowling

Dead 'til ur Dead!

Wednesday 6/17/09

Workout of the Day: 

Perform 1 Deadlift in the 1st Minute, 2 in the 2nd Minute, 3 in the 3rd Minute . . . For as Long as Possible! 

(275 Lb/185 Lb)  

Warmup of the Day: x2: Ladder: Hopscotch-15 Wall Squats-1 Handstand Roll-15 Ring Dips-1 Rope Climb-100m Backward Run 

Tabata of the Day: Pushups

Interval of the Day: Row 1x1000m

Challenge of the Day: 1000m Row 

Movement of the Day: Deadlift

Quote of the Day: "Encouragement costs you nothing to give, but is priceless to receive." - Anonymous

The Value of Good Coaching. Coach Chris gives his student Julie some pointers on how to handle that ever-frustrating piece of equipment: The jump rope.  We all start off hating it and eventually learn to love it - or at least do it!  Sometimes to get the hang of things all you need is that one cue that makes it click!

Feel free to share your coaching breakthrough stories in comments below . . . 

CrossFit Kids

Buy in:
20 Toes to Bar
20 Side to Side Jumps

Workout of the Day:

"Courntney"
As Many Rounds As Possible in 11 Minutes of:
5 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 12- 20"

Cash-Out:
25 T- Push ups

Game:

CrossFit Limbo

Triplet Tuesday

Tuesday 6/16/09

Workout of the Day: 

21-15-9: 

Burpees

Kettlebell Swings (24 Kg/16 Kg)

Box Jumps (20'')

Warmup of the Day: 2 Rounds: Ladder: 2-in,2-out - 10 Sit-Ups - 10 Hip Extensions - 10 Ring Pull Ups - Max Ring L-Sit - 200m Run

Strength Set of the Day: Snatch 5x5

Challenge of the Day: Toes to Bar

Quote of the Day: "The Lord is with me; I will not fear. What can man do to me?" - Psalm 118:6

"Please declare me as winner of Medicine Ball Musical Chairs Coach Ryan" is written all over CrossFit Kid Ryan Barnes' face, along with those praying hands.  He did win, just barely, over his brother Brady in their return to CrossFit Kids after a great baseball season.  Welcome back guys!

If you haven't read this article yet, that came out just after the NW Regionals we attended in Seattle, read it now by clicking on Read Article 

If you have read the article but missed the corresponding video that gives our own Tom McDonald some face time watch it now by clicking on Play Video

CrossFit Kids

Buy-In:
3 x
2 Forward rolls => Bear crawl 25 M => => 50 M Sprint => 5 Side to side hop over a small barrier

Workout of the Day:
3 rounds
Alligator Crawl 20 M
3 Half Rope Climbs
10 Deadlifts (25 Lb-35 Lb)
10 Tire Jumps (jump in tire then out again = 1)

Cash-Out:
3 x 
Forward roll
20 seconds L-sits

Game: CrossFit Dodgeball

Helen is Returning

Monday 6/15/09

Workout of the Day:

"Twins"

2 Rounds of the following 2 Consecutive Couplets:

1. 750 Meter Row + 20 Handstand Pushups
2. 20 Thrusters (115 Lb/85 Lb) + 20 L-Pullups 

Warmup of the Day: Ladder: 4-in, 15 Prone Cobras, 15 Hollow Rocks, 15 Pushups, 3 Skin-the-Cats, 50 Singles

Tabata of the Day: Double-Unders

Interval of the Day: Partner Run 10x100

Skill of the Day: Teeter-Totters

Challenge of the Day: Freestanding Handstand 

Quote of the Day: "I am only an average man but, by George, I work harder at it than the average man." - Teddy Roosevelt

Redmond Challenge! Wayne and Coach Colin celebrate the last challenge we had in Redmond (Fran) back in December.  It's been far too long so we are doing it again with a different girl (Helen) in 2 weeks on Saturday, June 27th at 10am!  Some of you originally tested back on May 2nd in Bend but ALL Redmond students and coaches are invited and encouraged to participate in this event.

The following students are expected to re-test:

• TMcD A 8:18
• Matthew A 10:49  
• Tom H A 10:50 
• Tiffani A 12:00 
• Tracie A 13:46 
• Tim A 13:46  
• David L A 14:25  
• Connor Z 14:36 
• Wayne B 11:58 
• Judy C 15:28  
• Becky C 2 2/3 Rnds  

With Only 7 Men and 4 Women going for most-improved the odds of winning those $100 checks are very high!  Time to tune up the training and earn some $! 

To register for "Helen" 6/27 10am in Redmond Click HERE  

CrossFit Kids

Buy-In:
10 Handstand attempts
Angry gorilla walk 25 M => 2 Forward rolls => 10 Tuck jumps
10 Handstand attempts

Workout of the Day:
5 rounds for time
10 Roving Push ups
10 Sprawls
10 Becks Burpees

Cash-Out:
Max L-sit
20 sit ups
Max L-sit

BEND - Oregon CrossFit

Monday June 15th

WOD: Baseline

Challenge: Max Handstand Pushups

Fundamental: Deadlift

Tabata: Deadlift

 

Hopper Day

Saturday June 13th

WOD: Unknown

Strength: Unknown

Challenge: Unknown