Central Oregon CrossFit

We Are Open!

Sunday 2/1/09

Challenge Recovery Day

The 53 competitors of the Winter '09 CrossFit Challenge: "Tabata You Gotta Be Kidding Me!"  Baselines have now been set (see scores below) for this 8-week challenge that will conclude Saturday, March 28th at 10am in Bend.  Which of these 53 challengers will improve the most and take home $100?  Only time (and training) will tell!  Train Hard!

	Men				Women
	Name	Class	Score		Name	Class	Score
1	Ryan H	A	50	1	Jonna	A	38
2	Chris	A	45	2	Merinda	A	30
3	Travis	A	41	3	Carrie	A	29
4	Tommy	A	39	4	Jen	A	22
5	Colin	A	38	5	Christin	B	33
6	Beau	A	36	6	Pam	B	32
7	Todd	A	36	7	Nikki	B	31
8	Jason	A	32	8	Carey	B	30
9	Mark	A	28	9	Judi	B	27
10	David L	A	27	10	Crystal	B	27
11	Tom H	A	27	11	Mel	B	24
12	Wayne	A	19	12	Dawnell	B	19
13	Tom M	B	44	13	Tracie	C	41
14	Mike Jr	B	34	14	Amanda	C	37
15	Eric	B	30	15	Kendra	C	32
16	Ryan M	B	27	16	Jessica R	C	31
17	Clinton	B	26	17	Lyndsay	C	30
18	Ian	B	25	18	Chasity	C	25
19	Dave P	B	23	19	AJ	C	25
20	Gavin	B	19	20	Tara	C	24
21	Scotty	B	32	21	Sedonia	C	23
22	Kyle	C	24	22	Almine	C	19
23	David F	C	23	23	Jessica H	C	18
24	Dan	C	21.5	24	Kristine	C	14
25	Sam	C	21	25	Suzie	C	14
26	Jason	C	19
27	Hawk	C	16
28	Jay	C	10

* If you did not get to participate today but would still like to enter the challenge, there will be a makeup challenge time Monday, February 2nd at 6:30pm in Redmond.  Please call to register 923-3433.

The Calm Before the Storm

Saturday 1/31/09

Grand Opening Workout of the Day:

"Tabata You Gotta Be Kidding Me!"

Consecutive Tabatas* of:

Wall Balls (20 Lb/16 Lb)

Pull Ups

Air Squats

Sumo Deadlift High Pulls (32 Kg/24 Kg)  

Only score your lowest round of reps for each movement. Total up four lowest rounds for total score.

Post score and story to comments.

* 8 Rounds of 20 seconds on 10 seconds off

The calm before the storm . . . everything is ready for the 72-person Winter CrossFit Challenge. What looks peaceful, neat and tidy will shortly be chaos.  We look forward to breaking in the Bend Box with our largest WOD to date!  Good luck to all competitors!  

Questions of the Day: Was "Tabata You Gotta Be Kidding Me!" different than expected?  Did you perform better or worse than you expected?  Was the new Bend Box different than expected?  How so?  Post thoughts to comments.

More Lunges?

Friday 1/30/09

Workout of the Day:

50 Ft Overhead Walking Lunge (45 Lb/35 Lb)

21 Burpees

5 Rounds 

For Time!

Early morning student Scotty goes big overhead!  This is a PR weight he could not do when first starting with COC!  Keep up the great work Scotty!

For those of you fortunate to be in one of the full classes Tuesday and had to do 500 lunges instead of rowing will get the double-dose today!  Thanks Coach Merinda!

Challenge Is Full!  72 competitors are enrolled for the 10am "Tabata You Gotta Be Kidding Me" Winter Challenge tomorrow morning!  The Grand Opening at the new Bend Box will be the first group WOD at the box and the biggest group WOD ever in Central Oregon!  There is room on the waiting list and plenty of room for spectators, and all is FREE!  Please come by Saturday morning to see the masses experience 'Tabata You Gotta Be Kidding Me!" at 50 SW Bond in Bend!

Coach Quote of the Day: CrossFit's Take on Long-Distance Endurance Activity:

Long slow distance work destroys muscle mass, beats the hell out of your knees and hips, and takes way too long. Don’t do it. 

Thoughts?  Post to Comments.

CrossFit Kids

Buy-In:
3 x 
20 Box Jumps
Handstand hold, 15 seconds

Workout of the Day:
3 Rounds
3 Forward roll/burpee combos
10 power snatches, dowel

Cash-Out:
2 x 
1:00 total L-sit
1:00 total Handstand hold

Got Power?

Thursday 1/28/09

Workout of the Day:

Power Cleans

3-3-3-3-3

Post Highest 3-Rep Load to Comments

Branden goes for another PR as Chris looks on with a watchful eye in the 5am class . . . Just minutes before Chris dwarfed us all with a 275 Lb Push Press!  Nice work guys!

Coach Quote of the Day: 

"The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement. The reason the clean is so critical to sports performance training is that it is a scalable way to develop power. There will be a weight, however light or heavy, that the athlete can handle correctly. That weight can be gradually increased, enabling athletes of any level of advancement to increase power production. Since athletics depends so heavily on the ability to exert force rapidly, the clean is a very useful tool for all athletes."

Mark Rippetoe - CrossFit Journal - August '06

CrossFit Kids

Workout of the Day:
'Lil JT'
15-12-9
Handstand Push ups
Ring Dips
Push ups

Push & Pull

Wednesday 1/27/09

Workout of the Day:

Handstand Pushups

15-13-11-9-7-5-3-1

L Pullups

1-3-5-7-9-11-13-15

For Time!

New students Branden and Christin Barnes show us how much fun CrossFit can be along with Jessica and Sam . . . 

Question of the Day:  Are YOU coming to the Big Grand Opening Event this Saturday?  We have 3 spots open (out of 72) for the FREE workout challenge and all are welcome to come and watch the intensity of the first WOD at the Bend Box and the largest WOD ever in Central Oregon!  Sign up by clicking the top left link!

CrossFit Kids

Buy-In:

Practice Pistol squats for 3:00 

Workout of the Day: "Courtney"
As Many Rounds As Possible in 11 Minutes of:
5 Pull ups
6 Box Jumps, 20"

Cash-Out:
1:30 total time L-sit

Classic Couplet

Tuesday 1/27/09

Workout of the Day:

21-15-9:

Overhead Squat (95 Lb/65 Lb)

Pull-Ups

For Time!

Post Times to Comments

Coach Ryan digs deep with his lifetime goal in the background while wearing most students current goal.  He was first and only so far to the green shirt, he is 2/3 to his brown shirt and just 1/3 to that nearly "impossible" black shirt.  Someone has to be the first to adorn "I Do The Impossible".  Who's it going to be? We have some tough competition these days.  Post predictions to comments.  

Coach Quote of the Day: 

"The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing athletic movement."

CrossFit Kids

Buy-In:
3 x 
15 Lateral Hops
10 squats

Workout of the Day: "McKenna"
Dowel Hang Power Cleans
20-18-16-14-12-10-8-6-4-2
Pull ups (a mix of kipping, beginner, and assisted pull ups okay)
2-4-6-8-10-12-14-16-18-20

For Time!

Cash-Out:
2 x 
5 Forward rolls
15 Knees to Elbows
5 Push ups

Got Endurance?

Monday 1/26/09

Workout of the Day:

500 Meter Row

50 Air Squats

30 Hip Extensions

5 Rounds 

For Time!

Post Time to Comments

See any resemblance? Beau brings his brother to class for a little sibling rivalry.  And not only do they look alike and jump-rope alike, but they are practically synchronized!

Think about this quote the next time we go heavy:

"Pressing a bar overhead develops core strength, and somehow manages to do so without a Swiss ball. If you’re trying to relax after a strenuous day in the cubicle, go ahead and do your yoga class, finish up with some seated alternating-arm three-pound dumbbell presses on a balance ball, and have a nice smoothie. But if you want to get strong, it’s probably going to involve standing with a heavy bar in your hands." 

- CrossFit Journal

CrossFit Kids

Buy-In:
2 x
1:00 Box jumps
1:00 Plank holds

Workout of the Day:
3 rounds
5 Cartwheels (on your "good" side)
10 Cartwheels (on your "bad" side)
15 Thrusters, pvc - 5#

Cash out
Cash-Out:
1:00 total Handstand
:30 total L-sit

Party On!

Sunday 1/25/09

Fundamentals Day:

Practice Your Biggest Weaknesses out of the Following Upcoming Movements on your own or at the noon class:

• Running
• Wall Balls
• Handstand Pushups
• Box Jumps
• Kettlebell Swings
• Sumo-Deadlift High Pulls
• Overhead Walking Lunges
• Burpees
• Power Cleans
• Overhead Squat
• Pullups

Ryan, Jen, Dawnell, Annie, Carrie, Ryder, Merinda, Beau, Sis, Tommy and Samson round out the work party Saturday night.  Thanks also to Matthew, Jessica and Jonna for stopping by.  The Box is shaping up but still needs a lot of TLC this next week.  Once again, feel free to drop by and lend a hand . . . Just 6 days until the Big Kickoff event!  Oh, and if you haven't signed up for the event yet we have 3 out of 64 spots left!   

Why Fundamentals Day? 

What is Virtuosity?

Virtuosity is defined as “performing the common uncommonly well.” 

Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is always the mark of true mastery (and of genius and beauty). 

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.  

The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction 

was. The novice’s curse afflicts learner and teacher alike. Physical training is no different. 

- Greg Glassman - CrossFit founder - Aug '05

Thoughts? Post to Comments.

Hopper Time!

Saturday 1/23/09

Workout of the Day:

Hopper Workout

Show up to the 9am class to find out what WOD is chosen from the Hopper Deck

Can't make class? Pull a card out of your own Hopper Deck or pick one our 50 Home Workouts at random

Post WOD and results to comments

Wayne finally gets his Level 1 Rope Climb!  4 Months of hard work pays off as he victoriously reaches the ceiling!  Great job Wayne!  You must be getting close to that White Shirt . . . 

You're Invited!  All are welcome to come by the new Bend Box all day today before it officially opens for a sneak preview.  Just be careful - we may throw a paint brush and a 3,2,1...Go! at ya!  

Dip & Drive!

Friday 1/23/09

Workout of the Day:

Push Press

3-3-3-3-3-3-3

Post Highest Weight to Comments

CrossFit Kid Ryan shows off after class reminding us all how much easier it is to "Skin the Cat" when you are Nine!  Ryan also got his first ever rope climb just recently.  Great job Ryan!  Keep up the good work . . . 

The Push Press: There is a tendency for beginners to dip too low when push pressing.  But, when someone dips too low, he has difficulty putting a pop into the bar.  The dip is a short powerful stroke.  Your entire body must be rigidly tight and perfectly upright.  Once you lock your knees, they must remain locked.  You want to have to press out the weight for the final 2-4 inches.  Again, use three reps when the numbers get higher and hold the final rep overhead for 5-6 seconds.  

-Bill Starr - CrossFit Journal - Nov '08 

CrossFit Kids

Buy-In:
2 x
1:00 Jump rope
5 Handstand attempts

Workout of the Day:
50 Box Jumps, 20"-24''

For Time!

Cash-Out:

10 Knees ups
Max push ups
10 knees ups