Central Oregon CrossFit

Here Comes December . . .

Sunday

Fundamentals Day:

Rest or Actively Rest by working on fundamentals

Coach Trav and Coach Ryan work on the low-bar back squat with special guest Dan (Ryan's younger brother) a City of Sacramento Firefighter.  Thanks for joining us Dan!  Be sure to practice what you learned back home!  We expect you to have the kipping pull-up down by your next class . . .

What are you working on today?  Share which movements you are focusing on improving right now . . .

Girl in the Hopper

Saturday

Hopper Workout of the Day:

"Diane"

21-15-9 of:

Deadlifts (225 Lb/155 Lb)

Handstand Push-Ups

For Time!

Post Times to Comments

Aiyana, Tracie and Jonna work on one of their many thrusters in Tuesday's "Fran" Training Day workout.

"Diane" is one of the many "girl" CrossFit workouts.  Which is your favorite and which is your most hated "girl"?  

In Over Your Head

Friday

Workout of the Day:

Overhead Squat

3-2-1-1-1-1

Post Highest Load Lifted to Comments

Wayne, Jessica and Sam all caught with weight over their heads . . .

What was the biggest anti-zone item you indulged in on turkey day?  Did anyone out there stick to the zone all day?  

Give Thanks

Thursday

Rest Day

If you do anything today, go for a turkey trot try and hit your 5k run goal before you indulge.

Level 1 Level 2

M: 25:00  22:30

W: 28:00 25:30

Apprentice Coaches Merinda and Jonna share a laugh together after a workout.  Working out with friends is just more fun.  The community we have here at COC is something I think we all can be thankful for.  What else are you thankful for this year?  

1 Round Sprint

Wednesday

Workout of the Day:

30 Walking Lunges

20 Pull Ups

400 Meter Run

30 Box Jumps

20 Ring Dips

400 Meter Run

For Time!

Jonna and Chris play one of our favorite CrossFit games, King of the Hill (for burpees of course) while Trav waits to see who will last the longest . . . 

Question of the Day: What is your least favorite CrossFit exercise?  This can be your biggest weakness or just your most dredded exercise.  Post to comments . . .

"Fran" Training Day

Tuesday

Workout of the Day:

50 Thruster (45 Lb/30 Lb)

35 Pull-Ups

3 Rounds

For Time!

Coach Trav and Scotty share a laugh in-between Kettlebell Swing reps while Sedonia hammers hers out . . .

Question of the day revisited:  What's your favorite kind of CrossFit workout?

a) Weightlifting workout

b) Singlet Sprint (Short Single Movement)

c) Couplet Sprint (Short Dual Movement)

d) Sprint Chipper (Short Many Movements)

e) Endurance Chipper (Long Many Movements) 

Post answers to comments . . .

Half Way Point

Monday

Workout of the Day:

20 Kettlebell Swings (32 Kg/24 Kg)

40 Push Presses (55 Lb/35 Lb)

60 Air Squats

3 Rounds

For Time!

Chris, Tim and Beau showin' some skin!  Even with winter around the corner the box can heat up with our WODs!  

Four weeks down and four weeks to go for the Fall Fran Challenge.  We have only 4 more Fran Training Days before the real thing 3 Saturdays from now.  Tell us about your progress.  How much time are you on pace to take off your Fran time?  Post to comments . . .

Time To Run

Sunday

Workout of the Day:

Run 10k

For Time!

The aftermath of "Tabata Bottom-to-Bottom" Who would of thought 4 minutes of air squats would floor a grown man? At least Beau is still smiling :)

Today we will be running the new 10k route from COC at the noon class.  For some of us this will be the farthest we've ever run.  For the rest of you, (Eve, we all know you run 100 mile races) what is the farthest distance you have ever run?  

Bottoms Up!

Saturday

Hopper Workout of the Day:

"Tabata Bottom to Bottom"

20 Seconds of Max Air Squats

10 Seconds of Active Rest at the Bottom of your Air Squat

8 Rounds

Score = Lowest Round

Post Score to Comments

Coach Colin keeps his eye on the prize as he experiences his first Turkish Get Up.  

Question of the Day: What's your favorite kind of CrossFit workout?

a) Weightlifting workout

b) Singlet Sprint (Short Single Movement)

c) Couplet Sprint (Short Dual Movement)

d) Sprint Chipper (Short Many Movements)

e) Endurance Chipper (Long Many Movements) 

Post answers  to comments  

Finish Strong

Friday

Workout of the Day:

7 Squat Cleans (135 Lb/95 Lb)

15 Handstand Push-Ups

5 Rounds

For Time!

Jen's Dad Steve focuses through the front squat during his first timed CrossFit workout.  Thanks for visiting Steve!  We look forward to having you back as our special guest in class soon!

Question of the Day:  What are you going to do every day to make sure you achieve your reverse resolution?