Central Oregon CrossFit

At least you have a friend to share the work with!

Saturday 1/28/12

Workout of the Day: A Partner Ladder WOD

For time: accomplish the following descending ladder of work from 20 down to 1 of the following three movements with a partner.  Apportion the work as you desire, one partner works at a time.

Overhead squats 95#/65#

Power cleans 95#65#

Push-ups

That is, you and your partner do a combined 20 reps of OHS, then move on to 20 reps of Power Cleans, and then 20 push-ups.  Next, do a round of 19 reps of each, then 18 and so on until you get to 1.

Quote of the Day: "A man always has two reasons for doing anything: a good reason and the real reason."  - J. P. Morgan

"L" is for I Love-L-Pull-Ups!

Friday 1/27/12

Workout of the Day: 

Seven rounds for time of:
225/150 pound Deadlift, 7 reps
7 L-pull-ups

Deadlift Modifications:

Men: Rx'd/185#/ 135#

Women: Rx'd/ 120#/ 85#

L Pull-up Mod's:

Men/Women: Strict: no upward leg kip/ Leg kip/ Pull-up or mod pull-up + 10 second chair sit each round

Interval of the Day: Row 250m, rest 20 seconds, Run 400m, rest 30 seconds, Run 800m.

Post total time to board

Challenge of the Day: Forward/Backward rolls

Quote of the Day: "You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard

Way to go overhead confidently with the weight ladies!

Elizabeth will get your motor running!

Thursday 1/26/12

Workout of the Day: "Elizabeth"

21-15-9 reps of:
Clean * 135/95 pounds
Ring dips

* Rx'd includes a squat clean. Power cleans are considered a modification.  See WOD Demos from the Level 1 Course at CrossFit Oahu and CrossFit EST HERE

Men:
Rx'd
1: 95# 
2: 65# + Banded ring dips

Women:
Rx'd
1: 65# + Banded ring dips 
2: 35# + Box dips 

Interval of the Day: Tabata overhead squats

Challenge of the Day: Ring L-sit/ ring chair sit/ box chair sit

Movement of the Day: Clean

Quote of the Day: "No bird soars too high, if he soars on his own wings."
- William Blake

Looking solid Tim!

Note: 135/95# squat cleans at this volume are very heavy.  Even crossfit competitors can struggle with this load (see videos).  Please choose your weight according to your ability to hold form, not according to the prescribed weight.  Choose a weight that is reasonable for you.  If you cannot hold proper form, drop the weight.  We care more about your body than your time!  You and your coach will work together to determine your ability to perform all lifts properly.  70% of your bodyweight is a good rule of thumb for seasoned, healthy crossfitters on squat cleans.

Snatch PR Day!

Wednesday 1/25/12

Workout of the Day: 

Snatch 10-8-6-4-2-1-1-1

Interval of the Day:

Three rounds for time of: 
10 Medicine ball cleans 
15 Sit-ups 
Wall climbs: Men 2/Women 1 

Movement of the Day: Snatch

Quote of the Day: "You're immature if you can't accept reality or responsibility."
- Arnold Glasow

Welcome back Joe :)

Please change the bag out when you're done...

But the thrusters are light weight!

Tuesday 1/24/12

Workout of the Day: 

Three rounds for time of:
Row 1000 meters
45/35 pound Thruster, 50 reps
30 Pull-ups

Men: Rx'd/ Mod PU's/ Mod PU's + 35#

Women: Rx'd/ Mod PU's/ Mod PU's + 25#

Challenge of the Day: Max burpees in 1 min

Quote of the Day: "Ability has nothing to do with opportunity."
- Napoleon Bonaparte

Given all the big smiles...clearly this picture was taken before the workout!

Muscle-Up Monday

Monday 1/23/12

Workout of the Day: "Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 32/24kg Kettlebell swings

Click HERE to read more about the hero behind this WOD: Chief Petty Officer Nate Hardy

Men:
Rx'd
1: Jumping MUs/ 1 Abmat HSPU's/ 24 kg Kb
2: 3 Pull-ups/3 Ring dips for each MU/ Box HSPU's/ 16 kg Kb

Women:
Rx'd
1: Jumping MUs/ 2 Abmat HSPU's/ 16 kg Kb
2: 3 Pull-ups/3 Ring Dips for each MU/ Box HSPU's/ 8 kg Kb

Interval of the Day: Row 5 x 100m with 10 sec rest, for total time

Strength Set of the Day: Push jerk 5-4-3-2-1

Movement of the Day: Push jerk

Quote of the Day: "If you have nothing else to do, look about you and see if there isn't something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy."  - George Matthew Adams

Way to share the burden!

Saturday 1/21/12

Workout of the Day: 

Painstorm 23 - "Short and Sweet" (March 2007)

 

 

 

21-15-9

Thrusters (95/65 lbs)

Cleans (135/95 lbs)

Deadlifts (225/135 lbs)

Pull Ups

Swings (24/16kg)

Ring Dips

HSPU

400m Run

 

 

 

Quote of the Day: "You have to find it. No one else can find it for you." -- Bjorn Borg

Jump in line for the WOD Madness this morning at 9am!

End the week with a little chipper...

Friday 1/20/12

Workout of the Day: "Filthy Fifty"

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings 24/16kg 
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/16 pound ball
50 Burpees
50 Double unders

Men/Women: Rx'd/ 1-2 modifications/ 3 or more mods

Challenge of the Day: Cartwheel/Round-offs

Quote of the Day: "To have long term success as a coach or in any position of leadership, you have to be obsessed in some way." -- Pat Riley

The Big Boys going at it at the Winter Games!

So what was Josh thinking at this moment????

Jump in for Greg's Birthday WOD!

Thursday 1/19/12

Workout of the Day: Greg's "Stairway to Heaven"

The Introduction: Max 45# plate-facing burpees in two minutes. Rest exactly one minute, then begin:

The Main Event: Perform alternating sets of Sumo-Deadlift High-Pulls and Push Presses in the following order:

21-18-15-12-9-6-3 SDHP's at 95#/65#

3-6-9-12-15-18-21  Push Presses at 95#/65#

That is, begin with 21 SDHP working your way down the "ladder" and alternate with push presses working your way up the "ladder". So 21 sumos then 3 push presses, 18 and 6 and so on until done.

The Twist: During the "Main Event", perform 200 air squats (apportion however and whenever you wish).  Final workout time includes all 200 air squats.

Post total burpees in two minutes and WOD time to white board.

Men: Rx'd/ 75# / 55#

Women: Rx'd/ 50# / 35#

Challenge of the Day #1: Max wall sit hold, for time

Challenge of the Day #2: Max GHD sit-ups in 1 minute 

Quote of the Day: "Growing older is mandatory, growing up is optional." --annonymous

Happy Birthday Greg!

We wish you all the best this next year and the best for your new venture of leading our crossfit family at Central Oregon Crossfit!

I Gotta Tabata!

Wednesday 1/18/12

Workout of the Day: "Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Ring rows (or pull-ups, you choose :)
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Men/Women: Rx'd/ 1 modification/ 2 or more mod's

Strength Set of the Day: Split snatch 1-1-1-1-1-1-1 reps

Movement of the Day: Split snatch 

Quote of the Day: "The mark of a great coach doesn't come in the minutia of technical knowledge, though that's necessary. It comes when the coach believes in the athlete before the athlete believes in herself." -- Patrick Cummings

The original "Planking"

A Ball and a Bar...

Tuesday 1/17/12

Workout of the Day: 

Five rounds for time of:
12 Wallball shots, 20/16 pound ball
12 Toes-to-bar

Men/Women: Rx'd/ 1 Mod/ 2 Mod's (post ball weight)

Strength Set of the Day: Deadlift 3-3-3-3-3

Challenge of the Day: 20" Box jumps in 1 min

Movement of the Day: Deadlift

Quote of the Day: "The man who can drive himself further once the effort gets painful is the man who will win." -- Roger Bannister

 

Congrats to two of COCF's finest Chris Liston and Josh Easlon who finished 6th and 10th in the Men's final of the Oregon winter garage games. Congrats to all of the COCF athletes that competed on Saturday, we were well represented both by athletes and supporters. Thanks to everyone that showed up. Props to Cody who finished 12th, Tom McDonald 27th, Tracie McDonald 27th and Coach Merinda 16th. Not to forget my Wolfpack brother Joe Lochner who finished 43rd being the oldest competitor there. There were roughly 110 male athletes and 85 female athletes. Also great job Coach Scott handling a large amount of judging duties all day. I'm very proud of you all and I had a fantastic time. You all inspire me!  -- Greg

Do it for Ricky

Monday 1/16/12

Workout of the Day: "Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
5 Dumbbell Deadlifts 75#/50#
135/95 pound Push-press, 8 reps

Men: Rx'd/ 45# + 95#/ Mod PU's + 25# + 65#

Women: Rx'd/ 35# + 65#/ Mod PU's + 20# + 35#

Interval of the Day: Row 3 x 250 with 20 sec rest for total time

Challenge of the Day: Max consecutive HSPU's

Quote of the Day: "Leadership is unlocking people's potential to become better." -- Bill Bradley

Congratulations to Josh and all of our COCF competitors who slayed it at the Oregon Games this Saturday!  We are so proud of you all!

(More pics and standings to come...)

No Painstorm WOD Today - Open Gym 10am-Noon

Saturday 1/14/12

Workout of the Day: Open Gym 10-Noon

There will be no Painstorm class this morning as many of our coaches and athletes will be competing at the Garage Games at Oregon Crossfit all day today.  Make plans to head to Oregon Crossfit near the Old Mill District and cheer our competitors on!  There will be regular Saturday open gym from 10am - Noon.

Click HERE for directions to Oregon Crossfit

A Fun Friday WOD! Remember, no 9am Class this Saturday Morning

Friday 1/13/12

Workout of the Day: 

Four rounds for time of:  

Row 400m    
20 Walking lunges   
20 Burpees  
20 Back extensions 

Interval of the Day: Tabata Sit-ups

Challenge of the Day: Consecutive pistols (alternating)

Movement of the Day: Pistols

Quote of the Day: "When you lose, you're more motivated. When you win, you fail to see your mistakes and probably no one can tell you anything." -- Venus Williams

Conner demonstrates a (ahem) back extension... while looking out the window....

No Painstorm this Saturday!

Thursday 1/12/12

Workout of the Day: "Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/16 pound ball

Men: Rx'd/ 20" box + 16# / 12" + 12#

Women: Rx'd/ 20" box + 12# to 8'/ 12" + 8# to 8'

Challenge of the Day: Consecutive dead-hang pull-ups

Quote of the Day: "Regardless of how you feel inside, always try to look like a winner. Even if you are behind, a sustained look of control and confidence can give you a mental edge that results in victory." -- Diane Arbus

You know you're good when you can swing a kettlebell blindfolded!

Programming note:

There will be no Painstorm class this Saturday morning as many of our coaches and athletes will be competing at the Garage Games at Oregon Crossfit all day Saturday.  Make plans to head to Oregon Crossfit near the Old Mill District and cheer our competitors on!  There will be regular Saturday open gym from 10am - Noon. 

Just count down by TENS

Wednesday 1/11/12

Workout of the Day: 

Three rounds for time of:  

40 Push press 65#/45#   
30 Squats  
20 Double-unders  
10 Ring dips 

Men/Women: Rx'd/ 1 Modification/ 2 + Mod's (record weight)

Strength of the Day Overhead squats 5-4-3-2-1

Challenge of the Day: Freestanding handstands

Movement of the Day: Overhead Squats

Quote of the Day: "There is a big difference between being able to articulate the nine movements and being able to see them in real time." -- Greg Glassman

Way to smile through your pull-ups Shirley!

Today, the box is "Spic and Fran"!

Tuesday 1/10/12

Workout of the Day: "Fran"

Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups

Men: Rx'd/ 75#/ 55# + modified pull-ups

Women: Rx'd/ 50#/ 35# + modified pull-ups

Interval of the Day: Three rounds for time:

20 Sit-ups, 15 Box jumps (24"/20"), 5 Ring dips

Challenge of the Day: Max Double-unders in 2 minutes

Movement of the Day: Thrusters

Quote of the Day: "Sharing our purchases and experiences serve as social objects, which are catalysts for sparking conversations and creating perceptions. At the center of this discussion is the product." -- Brian Solis

A big thank you to the crew that came out to scrub the box and equipment on Sunday afternoon!  The place really looks and smells great!

Welcome Merinda to COCF!

Monday 1/9/12

Workout of the Day: 

Ten rounds for time of:
15 Deadlifts at 135#/95#
15 Push-ups

Interval of the Day: Row 2k

Challenge of the Day: 15 Rep Sumo-Deadlift High-Pull

Movement of the Day: SDHP

Quote of the Day: "Whenever you see a successful person you only see the public glories, never the private sacrifices to reach them." -- Vaibhav Shah

Welcome back to COCF Crossfit Athlete and Coach, Merinda Parazoo!  Merinda is an experienced Crossfit Coach and NASM Certified Personal Trainer.  You will begin to see her coaching some classes this week.

Merinda has been a life-long athlete, playing club-level soccer since the age of 10.  She began coaching soccer during college as an assistant on several youth teams and working with individual athletes on skills and overall performance and continues today conditioning high school teams and individuals.  Her love of athletics and being active led her to pursue a career in fitness.  Having two beautiful children 15 months apart inspired her to begin a personal journey into lifelong fitness and health.  Merinda holds certifications in: NASM CPT, CrossFit Level One, CrossFit Nutrition with Robb Wolf, CrossFit Endurance, CrossFit Olympic Lifting, CrossFit Kids, CrossFit Mobility, CrossFit Programming, BTS Centergy Instructor (yoga), BTS Ride Instructor (spinning) and she has specialized in prenatal and postnatal personal training. 

Merinda competed in the 2009 and 2010 CrossFit games making it to the team finals in 2010.  You can find her today competing in local races like the Deschutes Dash Sprint Triathlon, Pole Peddle Paddle, playing indoor soccer, snowboarding or skiing, practicing yoga, Northwest CrossFit competitions, or running our local trails.

Welcome to the coaching team at COCF Merinda!

A "Power Clean" WOD at 11am!

Sunday 1/8/12

Workout of the Day:  "Power Clean!"

Today is a rest day...no workout at the box.  However, all COC students and friends are invited for a little box-cleaning work-party today at 11am.  We will take the equipment out onto the concrete pad and clean it, and give the inside of the box a good scrubbing as well.

Obviously, this is just an optional opportunity to help out with the cleaning project.  It will only take an hour or two so help if you can!  Thanks!

Parter AMRAP of Doom!

Saturday 1/7/12

Workout of the Day: Partner Painstorm WOD

One partner works, one partner rests.  Apportion as desired but you cannot move on to the next movement until you complete the current movement.

As many rounds as possible in 25 minutes of:  

20 Burpees  
20 Knees to elbows  
30 KB Swings (24/16kg)  
30 Box jumps (20") 
40 Double-unders 
10 Handstand push-ups  
2 Rope climbs (each partner does one rope climb)  

Quote of the Day: "I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self."  -- Aristotle

Come workout with a bunch of your COC buddies this morning at 9am!

Turn "Helen" on her heels!

Friday 1/6/12

Workout of the Day: "Upside-Down Helen"

Three rounds for time of: 
400 Meter run 
21 Kettlebell swings (24/16kg) 
12 Handstand push-ups 

Men: Rx'd/ Modified HSPU's/ 16 kg + Modified HSPU's

Women: Rx'd/ Mod HSPU's/ 8kg + Mod HSPU's

Strength Set of the Day: Clean and jerk 5-4-3-2-1

Challenge of the Day: Consecutive toes to bar

Movement of the Day: Clean and jerk

Quote of the Day: "Don't go around saying the world owes you a living. The world owes you nothing. It was here first."  - Mark Twain

Shorts optional!

Announcing New Ownership of Central Oregon Crossfit

Thursday 1/5/12

Workout of the Day:  "Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds.

Men/Women: Rx'd/ Modified pull-ups/ modified PU's + Push-ups 

Challenge of the Day: Squat thrusts in 2 min

Quote of the Day: "Don't mistake pleasure for happiness. They are a different breed of dogs."
- Josh Billings

New Ownership Transfer - An Announcement from Ryan Hudson

I am very pleased and excited to announce the transfer of Central Oregon Crossfit (COC) ownership to a current member, Greg Bridge.  The transfer was effective January 1, 2012.

Over the past several months it became evident that COC needed to expand its physical space to attain growth and member satisfaction.  In addition, the existing equipment has become aged and needs to be upgraded and/or replaced.

With the transfer of ownership to Greg Bridge, both of these issues will be resolved and the newly expanded and upgraded COC will thrive in a larger and newly outfitted box.

Every attempt was made to expand COC in the RAC footprint, but in the end it was proven to be non cost effective.  That being said, COC will be relocating to a larger space in Redmond.

We will be proceeding with an orderly transition over the next several months as Greg completes the start-up and opening of his new COC location.  We will strive to accomplish a seamless and transparent transition for all current and new members.

I want to emphasize this is a very positive move for COC and we will work together as strategic partners during the transition and beyond.

Please give Greg your full support during the phase over and I have asked Scott Hudson to assist Greg in developing a detailed set of action items to insure a successful hand over.  Greg will be communicating with you frequently during the transition.

Thank you for your past and future member loyalty.

Sincerely,

Ryan Hudson

Fast and furious!

Wednesday 1/4/12

Workout of the Day: 

Five rounds for time of:
135/95 pound Deadlift, 9 reps
135/95 pound Hang power snatch, 6 reps
135/95 pound Overhead squat, 3 reps

Men: Rx'd/ 95#/ 65#

Women: Rx'd/ 65#/ 35#

Interval of the Day: Run 4 x 200m for fastest 200m time

Challenge of the Day: Cobra/Plank Holds

Quote of the Day: "Young men are apt to think themselves wise enough, as drunken men are apt to think themselves sober enough." - Lord Chesterfield

Wayne admires a good row interval time :)

Gymnastics + Strength + Metabolic Conditioning = A Great Crossfit WOD!

Tuesday 1/3/12

Workout of the Day: 

For time:
10 Muscle-ups
75/50 pound Push press, 100 reps
Row 1000 meters

Men: Rx'd/ Sub 25 Pull-ups + 20 Ring dips/ MU's mod's + 55#

Women: Rx'd/ Sub 20 Pull-ups + 15 Banded Ring dips/ MU's mod's + 35#

Interval of the Day: Tabata box-jumps 24"/20"

Strength Set of the Day: Hang clean 3-3-3-3-3

Movement of the Day: Hang clean/Push press

Quote of the Day: "What I need is someone who will make me do what I can."
- Ralph Waldo Emerson

Way to get after the heavy kettlebell swings Heather!

Start the year off right!

Monday 1/2/12

Workout of the Day: "Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135/95 pound Squat clean, 20 reps
20 Box jump, 24"/20" box
20 Walking lunge steps with 45/35lb plate held overhead
20 Box jump, 24"/20" box
135/95 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

* 45 Minute Time Cap, so choose your running distance accordingly - consider two 1 mile runs as a modification

Men/Women:  Rx'd/ 1-3 Mod's/ 4 or more Mod's

Quote of the Day: "Capacity never lacks opportunity. It cannot remain undiscovered because it is sought by too many anxious to use it."  - Bourke Cockran

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Goodbye to 2011!

Saturday 12/31/11

Workout of the Day: "Goodbye 20-11!"

Two Rounds for Time: 
20 Ring Dips 
11 Deadlifts (155#/105#)
20 Wallball Shots (20#/16# to 9')
11 Power Cleans (155#/105#)
20 GHD Sit-ups 
11 Front Squats (135#/95#)
20 Burpees 
11 Push Jerks (135#/95#)

Quote of the Day: "The whole story of human and personal progress is an unmitigated tale of denials today-denials of rest, denials or repose and comfort and ease and pleasure-that tomorrow may be richer."  - James Carroll

A crazy-challenging trio today!

Friday 12/30/11

Workout of the Day: 

For time:
Run 1000 meters
100 Push-ups
135/95 pound Snatch, 10 reps

Men: Rx'd/ 95#/ 65# + Modified Push-ups

Women: Rx'd/ 65#/ 35# + Modified Push-ups

Strength Set of the Day: Thruster 5-4-3-2-1

Challenge of the Day: Vertical jump

Movement of the Day: Thruster/ Snatch

Quote of the Day: "People are always ready to admit a man's ability after he gets there."
- Bob Edwards

Yet another inspirational picture of our Joyce!

How long will your hands hold on???

Thursday 12/29/11

Workout of the Day: 

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24"/20" box
15 Toes to bar
12 Pull-ups

Men/Women: Rx'd/ 20" box + K2E/ 12" + K2K + banded pull-ups

Interval of the Day: Tabata lunges (knee kisses floor each rep)

Strength Set of the Day: Weighted pull-ups

Quote of the Day: "If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising."  - Henry Ward Beecher

Two Rounds of Chipper Madness!

Wednesday 12/28/11

Workout of the Day: 

Two rounds for time of:

5 Muscle-ups *
10 Handstand push-ups 
20 Power Cleans 135#/95#
30 Burpees 
40 Sit-ups 
50 Double-unders 

* MU Modification: 15 pull-ups and 10 ring dips for 5 Muscle-ups

Men/Women: Rx'd/ 1 mod/ 2 or more mod's

Challenge of the Day #1: 50 Hands-off-deck push-ups for time

Challenge of the Day #2: 15 Rep Thrusters

Quote of the Day: "Without rest, a man cannot work; without work, the rest does not give you any benefit."  - Abkhasian Proverb

Brett locking out overhead!

Come see coach Chris at class today!

Tuesday 12/27/11

Workout of the Day: "CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You will have 10-12 minutes to work up to your 1 rep max on each movement.  Post the grand total of all three lifts. (compare to 5/20/11)

Interval of the Day - With a 20#/16# Medicine Ball:

Three rounds for time of...

10 Med ball squats (butt taps ball at the bottom of squat)  
10 Med ball cleans  
10 Wall ball shots (10'/9')

Challenge of the Day: Hollow rocks

Quote of the Day: "A smooth sea never made a skilled mariner."
- English Proverb

Kasey loving those burpee pull-ups!

Many have already heard, but this is Coach Chris' last week at COC as a coach. :(  He is moving on to some other things including full-time school this winter.  His last two days coaching at COC will be today and Thursday.  Make sure you come get a workout with him and give him a warm goodbye.  We will miss seeing you often at the box Chris, but we know we will still see you around!!

Your crossfit present!

Monday 12/26/11

Workout of the Day: 

21-15-9 reps for time of:
135/95 pound Clean
GHD sit-up

Men: Rx'd/ 1 modifation/ 2 modifications (post weight and/or GHD mod)

Interval of the Day: Run 1 Mile

Strength Set of the Day: Power clean 5-5-5-5 (form work/prep for WOD)

Challenge of the Day: Consecutive ring dips

Movement of the Day: Clean

Quote of the Day: "He that would have fruit must climb the tree."
- Thomas Fuller

Crossfit Buddies!

Merry Christmas COC!

Christmas Day 2011 !!

Workout of the Day: 

Unrwap presents, eat lots of food and enjoy your loved ones!

Quote of the Day: "This is the message of Christmas: We are never alone."  --Taylor Caldwell

Merry Christmas Crossfit Family...much love to you all today!

Just a note: full class schedule resumes tomorrow!

Crush a Christmas WOD!

Friday 12/23/11

Workout of the Day: "12 Days of Christmas!"

1 Handstand Push-Up
2 Pistols
3 Ring Dips
4 Pull Ups
5 Push Ups
6 Box Jumps (24"/20")
7 Wallball Shots (20#/16#)
8 KB Swings (32kg/24kg)
9 Deadlifts
10 Front Squats
11 Push Presss
12 Hang Cleans

Rx'd: 95#/65#

Complete the reps like the song:
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1 and so forth. 

Men/Women: Rx'd/ 1-2 mod's/ 3 or more modifications

Challenge of the Day: Paralette Handstands/HSPU's

Quote of the Day: "I stopped believing in Santa Claus when I was six. Mother took me to see him in a department store and he asked for my autograph."  --Shirley Temple

Only a legit crossfitter can rock the Christmas sweater-vest!  Don't forget to bring your Christmas gear!

A fun triplet...get after it people!!!

Thursday 12/22/11

Workout of the Day:  

7 Rounds for time:
9 Hang snatch (95#/65#) 
12 Push-ups 
15 Box jumps (24"/20") 

 

Men:  Rx'd/ 75# + 20"/ 45# + 12"

Women:  Rx'd/ 45# + 20"/ 25# + mod PU's+ 12"

Interval of the Day: Row 1k

Challenge of the Day: Max V-ups in 2 min

Movement of the Day: Squat clean and jerk

Quote of the Day: "The incredible efforts extended in the pursuit of 'points' suggests an indispensable tool for the forging of men."  -- Coach Glassman

Austin crankin' out the double-unders!  Great job making it to the gym almost every day Austin...and all your constant improvements!

Work on those muscle-ups today!

Wednesday 12/21/11

Workout of the Day: 

Three rounds for time of:
7 Muscle-ups *
35/25 pound Dumbbell thruster, 21 reps

* Sub 7 MU's with 14 Ring rows and 14 Ring dips

Men/Women: Rx'd/ 1 modification/ 2 modifications

(If modifying thruster weight, post weight on white board)

Interval of the Day: Tabata toes to bar

Strength Set of the Day: Front squat 5-4-3-2-1

Movement of the Day: Front squat

Quote of the Day: "The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.

Danielle cranking out the ring rows!  We hope you two are having a great time in Hawaii...see you soon!

Why not run...its supposed to be in the 50's today!

Tuesday 12/20/11

Workout of the Day: 

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155/105 pounds, 21 reps

Men: Rx'd/ 125#/ 95#

Women: Rx'd/ 85#/ 55#

Strength Set of the Day: SDHP   5-5-3-3-3

Challenge of the Day: Air squats in 2 minutes

Movement of the Day: SDHP/ Deadlift

Quote of the Day:

"You can get what you want. Never sell out. Don't break. Don't weaken. Don't let the kindness of strangers be your salvation, for it is no salvation at all. Unless you sleep alone, you sleep with the enemy. Never come out of the storm. On the other hand, maybe you should. You don't have what it takes to go the hard way. Come out of the cold and sit by the fire. Let them warm you with the smiles and promise of friendship's fortune. Lose your edge. A soft body and chained mind suit you. Chances are you don't have what it takes to walk the frozen trail. Stay home and relax." -- Henry Rollins, Solipsist

I think you can say Joyce gives it 100% !!!!

20-30-40

Monday 12/19/11

Workout of the Day: 

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 24kg/16kg
40 Double-unders

Men:  Rx'd/ 1 mod/ mod pull-ups + 16kg + singles

Women:  Rx'd/ 1 mod/ mod pull-ups + 8kg + singles

Strength Set of the Day: Press 3-3-3-3-3

Movement of the Day: Press

Quote of the Day: "Athletes are not forged with machines or isolation movements." -- Greg Glassman

Chad at apex of a burpee pull-up!

Today's quote from Coach Glassman is so true.  How has crossfit changed your perspective of a "gym workout"?

Tabata-tastic!!!

Saturday 12/17/11

Workout of the Day:  Painstorm 26 - "Tabata-tastic"

Tabata Thrusters @ 95lb/65lb

Rest 1 min

Tabata Pull Ups

Rest 1 min

Tabata Cleans @ 135lb/95lb

Rest 1 min

Tabata Ring Dips

Rest 1 min

Tabata Deadlifts @ 225lb/135lb

Rest 1 min

Tabata HSPU

Rest 1 min

Tabata KB Swings 24kg/16kg

Rest 1 min

Tabata Row for calories 

Add the lowest score for each exercise to get your total score.

Quote of the Day: "When you have the best product, people find you." -- Josh Bunch

No better way to head into the weekend!

Friday 12/16/11

Workout of the Day: 

Complete as many rounds as you can in 20 minutes of:
5 Pull-ups
5 Ring dips 
15 Sit-ups 

Men/Women:  Rx'd/ 1 mod/ 2 mods

Strength Set of the Day: Squat clean 5-4-3-2-1

Challenge of the Day: Skin the cats

Movement of the Day: Squat clean

Quote of the Day: "Even if the last move did not succeed, the inner command says move again." -- Seamus Heaney

Nothing like a crossfit proposal!

"The other night two of our members who met at CrossFit Katy got engaged. During a warmdown of lunge steps, Ryan stayed down on one knee and asked Michelle to marry him."

From Crossfit Katy (Texas)

A CORE test!

Thursday 12/15/11

Workout of the Day: 

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm *
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm *
15 Toes to bar

Men:
A: Rx'd  
B: 25# 
C: 15# + 25 sit-ups + 10 Knees to elbows 

Women:
A++: Rx'd  *
A: 25# 
B: 15# 
C: 5# + 25 sit-ups + 10 Knees to elbows 

* (The Crossfit.com site posted this WOD on 12/13 and doesn't appear to have a lower weight expectation for women as Rx'd)

Interval of the Day: Tabata thrusters (45#/35#)

Challenge of the Day: Consecutive jump rope singles

Movement of the Day: Dumbell squat snatch

Quote of the Day: "Wisdom is always an overmatch for strength." -- Phil Jackson

Just swinging around....

A low repetition WOD...

Wednesday 12/14/11

Workout of the Day: 

Seven rounds for time of:
3 Cleans at 205/135
4 Ring handstand push-ups

Men:
A++: Rx'd
A: 205 + 8 HSPU's 
B: 135 + 8 HSPU's 
C: 95 + 10 Box HSPU's 

Women:
A++: Rx'd
A: 135 + 8 HSPU's 
B: 95 + 8 HSPU's 
C: 65 + 10 Box HSPU's 

Interval of the Day: Row 2k

Challenge of the Day: 100 Kettlebell swings for time

Movement of the Day: Cleans

Quote of the Day: "Whenever I hear anyone arguing for slavery, I feel a strong impulse to see it tried on him personally." -- Abraham Lincoln

Way to show that med ball who the boss is Jeff!

"Dreadlift" Day

Tuesday 12/13/11

Workout of the Day: "Dreadlift"

With a running clock, perform one deadlift in the first minute, two deadlifts in the second minute, and continue to add one each minute until you cannot do allotted amount of deadlifts per given minute.

Men/Women: Bodyweight / 3/4 BW/ 1/2 BW

Interval of the Day: Tabata burpees

Challenge of the Day: Consecutive muscle-ups

Movement of the Day: Muscle-ups/ Deadlifts

Quote of the Day: "Statistics are like bikinis -- they show a lot but not everything." -- Lou Piniella

Cyclepub + Crossfitters = Pictures like this!!

Gettin' some "Wood" on Monday!

Monday 12/12/11

Workout of the Day:  "Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24"/20" box
95/65 pound Sumo-deadlift high-pull, 10 reps
95/65 pound Thruster, 10 reps
Rest 1 minute

* Include rest periods in final time

Men: Rx'd/ 20" + 65#/ 12" + 50#

Women: Rx'd/ 45#/ 12" + 35#

Challenge #1: False grip hang

Challenge #2: Consecutive L Pull-ups

Movement of the Day: SDHP

Quote of the Day: "The whole problem with the world is that fools and fanatics are always so certain of themselves, and wiser people so full of doubts." -- Bertrand Russell

Conner...chilling with a cold one at the COC Christmas Party.  Thanks Finley's for your hospitality and sharing your beautiful house with your fellow crossfitters Saturday night!  We had a great time! (Oh, and that is root beer in Conner's hand :)

Painstorm WOD at 9am...COC Christmas Party at 6:30!!

Saturday 12/10/11

Workout of the Day: Painstorm 24 (April 2007)  

 

For time:

100m run

50 burpees

200m run

100 push-ups

300m run

150 lunges

400m run

200 squats

300m run

150 lunges

200m run

100 push-ups

100m run

50 burpees

Quote of the Day: "Better a diamond with a flaw than a pebble without." -- Confucius

Thanks to the Finley's for hosting a Christmas party for all COC students and significant others, TONIGHT at 6:30.  This is a great opportunity to hang out with your fellow crossfitters outside of "the box"!

Be sure to join us and please bring a dish to share.  The Finley's address is 1783 NW 55th St

Friday is here!

Friday 12/9/11

Workout of the Day: 

Complete as many rounds as possible in 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

Men: Rx'd/ 65#/ 45#

Women: Rx'd/ 50#/ 35#

Interval of the Day: Tabata squats

Challenge of the Day: Handstand hold

Quote of the Day: "I am what I am because I have made myself so." -- Obert Skye

Mike has some Class A calves!

RSVP for COC Christmas Party This Saturday Night!

Thursday 12/8/11

Workout of the Day: 

Power Snatch, 1 rep max (3 Attempts within 8 minutes)

Rest two minutes, then begin:

Power Clean and jerk, 1 rep  max (3 Attempts within 8 min)

Rest two minutes, then begin:

As many rounds and reps as possible in ten minutes of:
6 Handstand Push-ups 
12 Box Jumps 24"/20"
24 Sit-ups

Add together the best snatch, the best clean and jerk, and the total reps performed in the triplet for your final score. Post score to comments.

Men/Women: Rx'd/ Mod HSPU's/ 2 or more mod's

Strength Set of the Day: Snatch/Clean 1 Rep Max

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

Movement of the Day: Snatch/ Clean and Jerk

Quote of the Day: "Usually, the stuff that's your best idea or work is going to be attacked the most." -- Francis Ford Coppola

Those are some heavy dips Cody!!

Thanks to the Finley's for hosting a Christmas party for all COC students and significant others, this Saturday evening at 6:30.  This is a great opportunity to hang out with your fellow crossfitters outside of "the box"!

If you can come, RSVP to comments and please bring a dish to share.  Finley's address is 1783 NW 55th St

Central Oregon Crossfit Christmas Party This Saturday night at the Finley's!!!

Wednesday 12/7/11

Workout of the Day: "Eva"

Five rounds for time of:
Run 800 meters
30 Kettlebell swings, 32/24kg 
30 Pull-ups

* This workout can take upwards of an hour...so please be to class on time and be ready to jump straight into a brief warm-up and into the WOD!

Men: Rx'd/ 24kg/ 16kg + Modified pull-ups

Women: Rx'd/ 16kg/ 8kg + Modified pull-ups

Quote of the Day: "Gratitude is riches. Complaint is poverty." -- Doris Day

On Tuesday Josh dropped a dumbell on his foot and broke two toes...so he came back to workout on Wednesday with a sandal on because he couldn't get his shoe on over his swollen toes.  You're a true crossfitter Josh!

Thanks to the Finley's for hosting a Christmas party for all COC students and significant others, this Saturday evening at 6:30.  It will be potluck style...more details to come.  But for now, keep track of their address: 1783 NW 55th St.

Get a good wrap on this AMRAP!

Tuesday 12/6/11

Workout of the Day: 

Complete as many rounds as possible in 15 minutes of:
Rope climb, 2 ascents
20 Wall ball shots, 20/16 pound ball
Run 200 meters

Men: Rx'd/ 16# to 9'/ 12# to 8'

Women: 16# to 9'/ 12# to 8'/ 8# to 8'

Interval of the Day: Tabata singles

Challenge of the Day: Consecutive knees to elbow

Skill of the Day: Rope climb wrap

Quote of the Day: "He that would have fruit must climb the tree."
- Thomas Fuller

Yes, you can take the cue "shins to the bar" a little too seriously!!

Happy 70th Birthday today Joyce!!!

Monday 12/5/11

Workout of the Day: "Santora"

Three rounds for reps of:
155/105 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245/170 pound Deadlifts, 1 minute
Burpees, 1 minute
155/105 pound Jerks, 1 minute
Rest 1 minute

Men:
A: Rx'd 
B: 105# Squat cleans/Jerks + 170# Deadlifts 
C: 65# Squat cleans/Jerks + 115# Deadlifts 

Women:
A: Rx'd 
B: 65# Squat clean/Jerks + 115# Deadlifts 
C: 35# Squat clean/Jerks + 75# Deadlifts 

Click here for the story of the hero behind "Santora"

Interval of the Day: Row 2 x 500m for average time (with 30 sec rest)

Challenge of the Day: Max GHD Hip Extensions in 1 minute

Quote of the Day: "The incredible efforts extended in the pursuit of 'points' suggests an indispensable tool for the forging of men."
- Coach Glassman

Happy 70th Birthday today Joyce!  You are so amazing!  Not only do you crossfit almost every day, you do it at 6am!

Here's to many more years of crossfitting for you, young lady!  And we can't wait to see that first muscle-up!  It is seriously such an inspiration to see your name on the white board nearly every day.

Partner Painstorm at 9am, Mobility work at 10am

Saturday 12/3/11

Workout of the Day: Partner Painstorm WOD

Partners do burpees simultaneously until they complete 60 combined reps, then from there on out, one partner works, one partner rests through the following movements:  

2 Rounds of:
60 Box Jumps (20") 
70 Sit-ups 
60 KB Swings (24/16kg) 
50 Pull-ups  
50 Lunges   

Run 800m together to the finish. 

Quote of the Day: "The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.