Central Oregon CrossFit

Rest . . . You're Gonna Need It

Sunday 3/1/09

Workout of the Day:

Rest! Or:

Practice the Nine Fundamental Movements

Feel free to come to the Redmond Noon Class for Level Testing

Coach Trav works on the Sumo-Deadlift High Pull at the Level 2 Cert in Austin, Texas.  Notice the shrugged shoulders and the elbows high and outside.  Focus on this finish today . . .

How 'bout that Hopper . . .

Saturday 2/28/09

Workout of the Day:

Go to the 9am Redmond Class for the Hopper Deck WOD or click HERE 

One of our first students Judy focuses before the press . . .

Heads up: One of our new students Garrett (GW) will be competing in his first jiu-jitsu tournament this morning at the Fitness Expo at the Expo Center in Redmond.  Feel free to stop by to cheer him on.  Look for the COC shirt . . . 

Earn Your Shirt

Friday 2/26/09

Workout of the Day:

"Christine" *

500 Meter Row

12 Bodyweight Deadlifts

21 Box Jumps (24'')

3 Rounds

For Time!

* This WOD is a White Shirt Benchmark Requirement.  Must be completed in 15 Minutes as Rx'd to receive your white shirt.

Tabata of the Day: Pushups

Challenge of the Day: Hanging Tuck Hold Max

Fundamental of the Day: Deadlift

Hawk sets the one-handed handstand school record at 20 seconds.  Can anyone out there top it?  If so, we'd love to hear from you!

Reminder: Our bring-a-guest contest starts today! That's right - we are giving you all a head start! Feel free to bring your guests in today for "Christine" - a great introductory CrossFit workout!

Question of the Day: We have been hearing a lot of moaning and groaning this week about how hard the workouts have been this week.   Has this been one of, if not the toughest weeks yet?  Post to comments.  

CrossFit Kids

Buy-In:
2x
2:00 Double under practice
35 Sit ups

Workout of the Day:
21-15-9:
Deadlifts (15- 25#)
Push ups

Cash-Out:
5 minutes handstand practice

Wicked Combo

Thursday 2/26/09

Workout of the Day:

"Jeremy"

21-15-9:

Overhead Squats (95 Lb/65 Lb)

Burpees

For Time!

Tabata of the Day: Knees-to-Elbows

Challenge of the Day: Handstand hold against wall

Fundamental of the Day: Overhead Squats

This is what we will be doing during fundamentals to get better at the overhead squat before we slap on the weight and take on "Jeremy".   The deadly combo of burpees and overhead squats will prove to be a killer on both the shoulders and legs.  Enjoy!

Question of the Day: Who out there feels confident enough to predict they will win the bring-a-guest-for-free contest next month?  Are you determined to win that free month of tuition?  

CrossFit Kids

Buy-In:
2 rounds
20 side to side barrier hops
2:00 min double under practice

Workout of the Day:
Perform the following for ten minutes:
Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 5 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 10 pushups and 20 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again. 

Cash-Out:
20 supermans
20 sit ups
20 supermans
20 knees to elbows

Pretty Im'Press'ive

Wednesday 2/25/09

Workout of the Day:

Shoulder Press: 1-1-1-1-1

Push Press: 3-3-3-3-3

Push Jerk: 5-5-5-5-5

Work your way up to your 1-rep press max and try to hold it through the push jerk sets.

Score = Highest Shoulder Press Weight + Lowest Push Press or Push Jerk Weight

Tabata of the Day: Double-Unders

Challenge of the Day: 250 Meter Row

Fundamental of the Day: Push Jerk

One of the new Bend Beasts, Rob, shows us what full extension lockout looks like at the finish of the press.  This is what we will be looking for today before we wave the green flag.  

Question of the Day? Who will move the most weight today? Post male and female predictions to comments.

CrossFit Kids:

Workout of the Day:

75 Burpees for time 

Cindy's Twisted Sister

Tuesday 2/24/09

Workout of the Day:

"Chelsea"

5 Pullups

10 Pushups

15 Squats

1 Round Every Minute On the Minute for 30 Minutes 

(Or as long as you can last) 

Post Rounds to Comments. 

(10 Rounds Class A is Level 3)

Tabata of the Day: Squat Thrusts

Fundamental of the Day: Push-Press

Challenge of  the Day: 15-Rep Push-Press Max

Partner Pistols - Part of the Partner Warm-Up of the Day. Jonna and Glenn work together in the foreground while TJ (Left) and Hack partner up in the background.  

It's Official!  The 1st Annual Battle of the Boxes - Saturday, March 7th at 6pm in Bend

Well, Travis called Ryan out and before the day was over a time and place had been set.  All coaches and students are invited to come help support their respective box(es).  At this point we are thinking the top 4 male and female athletes chosen from each box will compete but we may be able to allow more or all to compete if the numbers match up right.  Either way, we want everyone who can come to attend and then join us afterwards for a night on the town with our CrossFit Community.  Dutch Lowy of CrossFit ATM will be putting on a training seminar that day for us and then helping us coordinate the competition workout, and of course joining us for the after-party!  Let us know if you plan on coming at your next class so we have a rough idea of the turnout.  

Don't miss out!

CrossFit Kids

Buy-In:
2 x
200 M run
5 HSPU

max L-sit 

Workout of the Day:
21-15-9
Burpees
Pull ups (assisted if necessary)
Box Jumps, 12''-20''

For Time!

Cash-Out:
Max Handstand Hold

The New (& Tougher) Nicole

Monday 2/23/09

Workout of the Day:

"Nicole"

400 Meter Run

Max Pullups in a Row

As Many Reps as Possible in 20 Minutes

Post Reps to Comments

Tabata of the Day: Squats

Challenge of the Day: Ring Dips

Fundamental of the Day: Deadlift

COC Student and Competitor Beau shows us just how lean CrossFit has gotten him in just 3-4 months.  It's workouts like todays that seem to transform your body practically over night!  

Download Official OCC Press Release 

Announcing: March Bring-A-Friend-For-FREE Contest!

Starting Sunday March 1st all COC students will be able to participate in our first Bring-A-Friend-For-FREE Contest!  The contest will run for the entire month and whichever student brings the most friends to a Bend or Redmond class will win a FREE Month of Tuition!  

 

Your friends must be local residents and you must call or email us in advance to ensure there is room.  Only 1 FREE class per person of course.  There will be a guest sign-in sheet at both locations to track referrals.  Whoever has the most names on the list by April 1st will win!  

 

If you have pre-paid your tuition it will add add a month to the end; if you pay monthly your next renewal month will be free.  Or, you can give your free month to one your friends!  Remember, contest starts this Sunday, March 1st and ends Tuesday, March 31st.  Who will be our referral champion?  Only time will tell!  3,2,1...Invite!

 

CrossFit Kids

Buy in:
3 rounds
5 Push ups
10 Toes to Bar
15 squats
1 L-sit

Workout of the Day:
AMRAP in 10 minutes
15 Box Jump ( 12-20")
15 Dowel Snatches 
15 Squats

For Time!

Cash-Out:
2 x
5 Forward rolls
10 Handstand attempts

Got A Muscle-Up?

Sunday 2/22/09

Active Rest Day:

Do something fun and active today but don’t overdo it.

Practice fundamentals and work on earning checkmarks at the noon class in Redmond.

TMcD, a new member of the COC Competition Team shows us what the face of focus looks like.  TMcD also became the newest member of the "Muscle-Up Club" on Friday.  Click HERE to see who else are members of this growing club. 

 

Question of the Day: Who will be the first COC woman to get a muscle-up and when? Post predictions to comments.

Happy Saturday!

Saturday 2/21/09

Workout of the Day:

Hopper Workout

Sign up and show up to the 9am Redmond Hopper Workout Class to discover the W.O.D.!

New student Elena shows great form with elbows high and outside on the Sumo Deadlift High Pull.  Welcome to COC Elena!

COC Competition Team Update:

	Men:		Women:
1	Ryan	1	Jonna
2	Trav	2	Merinda
3	Chris	3	Carrie
4	Colin	4	Tiffani
5	Hack	5	Michelle
6	GW	6	Jen
7	Rob	7	Jessica C.
8	TMcD	8	Tracie
9	Beau
10	Ross
11	Tom H
12	Open

What a Hero . . .

Friday 2/20/09

Workout of the Day:

"Jason"

100 Air Squats

5 Muscle-Ups

75 Air Squats

10 Muscle-Ups

50 Air Squats

15 Muscle-Ups

25 Air Squats

20 Muscle-Ups 

For Time! Post to Comments

Sub 1 Pull-Up and 1 Ring Dip for each Muscle-Up if necessary

Tabata of the Day: Jump-Rope Singles

Skill of the Day: Muscle-Up

Challenge of the Day: False-Grip Hang/1st Muscle-Up

Fundamental of the Day: Air Squat

The Ribbon-Cutting Bend Class.  3 Redmond Students and 9 New Bend Students participated in the kickoff workout of "Cindy".  Over 50 others showed up to help us celebrate our Grand Opening and watch our class.  Thanks to all of you that helped get the Bend Box off to a great start!

COC Competition Update: Here is an updated list of our team.  There have been a few additions and confirmation but there are still 2 spots open for the ladies and 1 for the guys.  Everyone below needs to be registered for Regionals and any additions to the team also need to register before it fills up.  Tell a coach if you want one of the open spots or know someone who does.  Once the teams are filled we will disclose our training program to prepare . . . 

	Men:		Women:
1	Ryan	1	Jonna
2	Trav	2	Merinda
3	Chris	3	Carrie
4	Colin	4	Tiffani
5	Hack	5	Michelle
6	GW	6	Jen
7	Rob	7	Open
8	TMcD	8	Open
9	Beau
10	Ross
11	Tom H
12	Open

CrossFit Kids

Workout of the Day:
Maximum Beck's Burpees in 10 minutes. How many meters did you go ?

Beck's Burpees invented by our friend Mark Beck of CrossFit Manchester are burpees with a broad jump
instead of a vertical jump.