Central Oregon CrossFit

Happy New Year!

Thursday 1/1/09

Workout of the Day:

"Deck of Death"

Use a standard deck of cards and pick any 4 CrossFit Movements to correlate with the 4 suits.  Every time you draw that suit you perform that movement as many times as the card indicates (Ace=15, Face Cards=10, #=#) until the entire deck is gone.  For Time!  Our recommended 4 movements:

Burpees

Squats

Push-Ups

Box Jumps 

Jonna showin' us how to start the year off on the right foot!  Many of us are starting the year off with a midnight workout - class to start at 11pm!  There is also a 10am class New Years Day for those that can't wait to get their first workout in!  

Challenge of the Day (Year) : Who can last the longest?  The Zone Challenge Starts Tomorrow!  Sunday is your only allowed cheat day - every other day is a Zone Day!  See if you can make it all week until Sunday, all month until the challenge, or even all year!  The results will be worth it if you can stick to it. If you need help getting into the Zone just let a coach know! 

So, 1st Challenge of 2009:  How Long Can You Stay In the Zone?  If you accept the challenge post to comments . . . 

2009 Here We Come!

Wednesday 12/31/08

Workout of the Day:

"CrossFit Total"

Back Squat

Shoulder Press

Deadlift

Add up Your 1-Rep Max From Each Movement to Find Your "Total" - Post "Total" to Comments

The Face of Eva . . . Just about everyone's hands looked like this after meeting Eva on Monday.  Way to tough it out team! 

Remember we will be doing a special surprise WOD tonight at mindnight sharp to celebrate the new year.  Let us know you're coming and come for the warm-up around 11:30. 

Question of the Day: What do plan on doing in 2009 that you have never done before?

CrossFit Kids

Buy-In:
15 sit ups
10 Toes to bar
5 Knees to elbows

Workout of the Day:

"Duncan"
15 sit ups
10 Toes to bar
5 Knees to elbows

For Time!

Cash out
Everybody work on forward rolls.

G.I. Gran

Tuesday 12/30/08

Workout of the Day:

"G.I. Gran"

21-15-9 of:

Clean & Jerk (135 Lb/95 Lb)

Burpee Pull Ups

For Time!

Jen and our youngest family CrossFitter Drew celebrate their "Trevor" victory Saturday.

Question of the Day: Will you fulfill your CrossFit reverse resolution by tomorrow?  What will your CrossFit New Years Resolution(s) be?  Post to comments.  

CrossFit Kids:

Buy-In:
2 x 
100 M run or row
5 Handstand attempts
10 squats

Workout of the Day:
3 Rounds
3 Skin the Cats
9 Beginner or Assisted Pull ups 
15 Squats

Cash-Out:
Max Handstand Hold
Max Sit ups in 1:00

Meet Eva

Monday 12/29/08

Workout of the Day:

"Eva"

800 Meter Run

30 Kettlebell Swings (32 Kg/24 Kg)

30 Pull-Ups

5 Rounds

For Time! 

The Hudson Clan taking on "Trevor" family-style!  It was a photo finish - coming all the way down to the last squat!

CrossFit Kids

Buy-In:
2 x 
100 M
Burgener warm up

Workout of the Day:

15-12-9:
Deadlifts (10-15#)
Jump to support or Bench dips

Cash-Out:

Practice cartwhels and/or round offs for at least five minutes

R & R

Sunday 12/28/08

Active Rest Day

If you are not going to the noon fundamentals class this is what you should look like all day.  Your body deserves it.  See you all Monday!

Movements to practice this week:

Air Squats

Deadlifts

Shoulder Press

Clean 

Jerk

Clean & Jerk

Back Squat

Kettlebell Swings

Push-Ups

Burpees

Pull-Ups

Burpee Pull-Ups

Handstand Push-Ups

Ring Dips

Baseline Re-Test Day

Saturday 12/27/08

Workout of the Day:

"Baseline" 

500 Meter Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

For Time!

Post Time to Comments

Jen lungin' away during last week's "Leg Day" workout.  Notice how both knees are at 90 degrees and the straight line from head to knee.  

How much did you improve today over your last baseline?  Post to comments.

Back to Work . . .

Friday 12/26/08

Workout of the Day:

50 Box Jumps (24'')

21 Deadlifts (185 Lb/115 Lb)

30 Pull Ups

3 Rounds

For Time!

Post Time to Comments

This is probably how you feel after the lazy treat-filled day you most likely enjoyed yesterday.  Well, time to get that out of your system by coming by COC for a great WOD.  We promise you will feel better when you leave us :)

What was your favorite Christmas Gift this year?  It doesn't have to be a present, it can be any good and perfect gift received from above this Christmas season.  Post to comments.  

CrossFit Kids

Buy In:
2 x 
10 Toes to Bar or progressions
10 Side to Side Squat Thrusts

Workout of the Day:

"Keegan II"
AMRAP in 10 minutes
15 Box Jump ( 10-15")
15 Snatch PVC
15 Squats

Cash-Out:
10 Handstand attempts

Merry Christmas!

Thursday 12/25/08

Christmas Day

Celebrate Our Lord's Birth

Our CrossFit Kids Ryan, Brady, Logan and PJ show us what they're made of!  Nice muscles guys!  

How Long Will You Last?

Wednesday 12/24/08

Workout of the Day:

Do 1 Pull-Up the first minute, 2 the second minute, 3 the third

For As Long As Possible!

Post Completed Minutes to Comments

Judy reaches to get that chin over the bar in the "Fran Finale" Saturday. Judy improved her time by 13.4%!  Great job!

Are you letting Christmas week knock your workouts off track?  Or are you making sure to at least maintain?  Post to comments.

CrossFit Kids

Buy-In:
2 x 
Max Handstand Hold

1:00 Jump rope

Workout of the Day:
'Pushy Lynne'

3 Rounds
Max Push ups
Max Beginner or Assisted Pull ups
Rest 2:00 between rounds

Cash-Out:
45 seconds total L-sit or tuck sit

You Vs. The Kettlebell

Tuesday 12/23/08

Workout of the Day:

10 Overhead Walking Lunges (24 Kg/16 Kg)

10 Kettlebell Swings (24 Kg/16 Kg)

5 Rounds 

For Time!

Post Time to Comments

Coach Colin works on the handstand with CrossFit Kid Logan last week. Lots of handstands today kids! 

How did Coach Colin do in teaching his first classes at COC last week?  Post your feedback to comments . . .

CrossFit Kids

Buy-In:

2 x 
Jump Rope 1:00
5 Broad Jumps

Workout of the Day:

As Many Rounds As Possible in 10 Minutes:
1 Beginner rope climb
10 Bench Dips, or Jump to support
10 Sit ups
10 Walking Lunges
5 Handstand attempts

Cash-Out:

2 x
3 Handstand attempts
3 Assisted Skin the Cats