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.

How's Your Snatch?

Thursday 2/19/09

Workout of the Day:

"Randy"

75 Power Snatches (75 Lb/45 Lb) See Video

For Time!

Fundamental of the Day: Overhead Squat

Challenge of the Day: Headstand Pike & Straddle

New student Ed shows us the proper CrossFit Recovery Position!  Nice form Ed!

COC Competition Team: If you are interested in competing in CrossFit with our team in the CrossFit Games July 10th-12th please let us know ASAP.  We will be able to take 2 teams of 6 to the games with up to 8 competing individually so we have room for up to 20 people to go represent COC!  If so, it is mandatory that you participate in our own Oregon CrossFit Championships April 18th and the NW Regionals in Seattle May 16th.  We will also have mandatory team workouts as we get closer.  

Important: Below is the list of students and coaches that I know want to compete with us with the remaining available spots needing to be filled.  The total that will go will be 12-20 and our teams will be based off the top performances from the 2 big events in April and May, so no one is guaranteed in or out and will have equal opportunity to make the team.  Please email or call Ryan to be added to this list and become a member of the COC Competition Team! Reminder: If you plan to compete at the Regionals in Seattle May 16th sign up today because it will sell out any time now!

	Men:		Women:
1	Ryan	1	Jonna
2	Trav	2	Merinda
3	Chris	3	Carrie
4	Colin	4	Tiffani
5	Hack	5
6	GW	6
7	Rob	7
8	TMcD	8
9	Beau?
10	John R?
11
12

Fight Gone Bad Competition Results:

	Men			Women
1	Tommy	419	1	Jonna	344
2	Chris	412	2	Tiff	300
3	Ryan	339	3	Merinda	281
4	Trav	330	4	Carrie	279
5	Colin	314	5	Jen	227

Tommy (Hack) and Tiff had the highest combined score.  Both Tommy and Chris broke the school record along with all the women!  Men averaged 363 and women averaged 286.  I also got to give props to our new student Garrett that hit 326 in his first bout with Fight Gone Bad!  Great job!

CrossFit Kids

Buy-In:
2 x
Burgener Warm up
then
10 Forward Rolls
10 Cartwheels 

Workout of the Day:
21-15-9

Overhead squats, Dowel
Beginner Pull ups

Cash-Out:
30 seconds total L-sit

Time to Fight

Wednesday 2/18/09

Workout of the Day:

"Fight Gone Bad"

Move from each of the 5 stations below after a minute.  This is a 5 minute round from which a one-minute break is allowed before repeating for 3 total rounds.  The stations are:

1. Wall-ball (20 Lb/15 Lb)
2. Sumo Deadlift High-Pull (75 Lb/45 Lb) 
3. Box Jump (20'')  
4. Push-Press (75 Lb/45 Lb) 
5. Row   

The clock does not reset or stop between exercises.  On call of "rotate," the athlete must move to next station immediately for good score.  One point is given for each rep, except the rower where each calorie is one point.   

Fundamental of the Day: Sumo-Deadlift High Pull

Challenge of the Day: Max Double-Unders In a Row

Colin shows us his game face.  He's gonna need it today . . . 

Masters Class: Ryan, Trav, Chris, Colin, Tommy, Jen, Jonna, Merinda, Carrie and Tiffani will be holding a Fight Gone Bad Competition at 10:30am in Redmond.  The teams will be as follows:

1. Chris and Jen
2. Ryan and Carrie 
3. Tommy and Tiffani 
4. Travis and Merinda 
5. Colin and Jonna 

Who will win?  Post your predictions to comments.  Come by between 10:30am and 11 to cheer us on.  We also need a volunteer to video so feel free to stop by and give us a hand! Here's your opportunity to coach us!  

CrossFit Kids

Buy-In:
For 7:00 
Run 200 M
5 Cartwheels
10 seconds L-sits

Workout of the Day:

'Lil JT'

15-12-9

Handstand Push ups
Ring Dips
Push ups

Cash-Out:
Max handstand hold
play with forward rolls for 2:00
Max monkey hang

In Over Your Head?

Tuesday 2/17/09

Workout of the Day:

Overhead Squat 

3-2-1-1-1-1-1

Post 1-Rep Max to Comments

Fundamental of the Day: Overhead Squat

Challenge of the Day: Max Burpees in 1 Minute

CrossFit in full fatigues?  Student Mark Browning shows us how forgetting your workout gear at home is no excuse!  

Today at 0730 Mark and the rest of his Army National Guard team are getting put through the ringer as part of the CrossFit Camp week.  We also have teachers and students of Redmond School District also enjoying a free week of CrossFit.  Are you on active duty in public service?  Police, Fire, Military?  If so ask about how to get a free week and/or 20% off your tuition

Coach Quote of the Day: "Once developed the overhead squat is a thing of beauty - a masterpiece of expression in control, stability, balance, efficient power, and utility. Get on it."

CrossFit Kids

Buy-In:
2 x
3 Max L-sits
5 Handstand attempts

Workout of the Day:
20-15-10 
Box Jumps, 12''-20"
Hang Power Snatch, Dowel
Burpees

Cash-Out:
For at least 10:00 play with
Cartwheels 
L-sit walks (on the ground perform an L-sit, move forward a few inches to a foot or so. Drop back to the ground and repeat.)

Game Time

Register For The Oregon CrossFit Championships By Clicking HERE

April 18th, 2009 in Bend, Oregon.  The Oregon State CrossFit Championships.  The Official Oregon Training Event for the NW Regionals on May 16th and the CrossFit Games on July 11th-12th.  How Fit Are You?  Who is the Fittest in Oregon?  Find Out April 18th Right Here in Bend, OR! Details to Follow.

For More Info Click HERE

Monday 2/16/09

Workout of the Day:

"Elizabeth"

21-15-9:

Squat Cleans (135 Lb/95 Lb)

Ring Dips

For Time!

CrossFit Kids

Buy-In:
2 x 
5 Forward rolls 
10 Push ups
15 Squats
1 Max Handstand Hold

Workout of the Day:
15-12-9
Handstand Push ups
Pull ups
30-24-18
Box Jumps, 24"

Cash-Out:
Max Handstand hold

Stick to the Nine

Sunday 2/15/09

Fundamentals Day: At todays noon class Redmond you will spend 10 minutes on each movement & have some open time to earn some checkmarks.

One of our new CrossFitters shows us the focus needed to improve the fundamental movements . . .

9 Fundamental Movements:

1. Air squat

2. Front Squat        

3. Overhead Squat

4. Deadlift                       

5. Sumo Deadlift High Pull

6. Med Ball Clean

7. Shoulder Press

8. Push Press

9. Push Jerk 

Kickstart Your Heart

Saturday 2/14/09

Workout of the Day:

Valentines Day Hopper Workout (9am in Redmond)

Coach Travis works on his butterfly pullups at CrossFit Central.  He was a test subject for Coach Ryan's Level 2 Certification which was followed by the CrossFit Affiliate Gathering in Austin, Texas last weekend. 

Out With the Girls!

Friday 2/12/09

Workout of the Day:

"Josh"

21 Overhead Squats (95 Lb/65 Lb)

42 Pullups

15 Overhead Squats

30 Pullups

9 Overhead Squats

18 Pullups

For Time! 

Fundamental of the Day: Overhead Squat

New student Tara shares a laugh with us during the Winter Challenge . . .

Coach Quote of the Day: "The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.  It is an indispensable tool for developing speed and power." Any arguments?

CrossFit Kids

Workout of the Day:

"Jackie"
Row 250-500M
50 Thrusters PVC - 15lb

30 Beginner Pull ups  

For Time!

Can't Live With 'Em, Can't Live Without 'Em!

Thursday 2/12/09

Workout of the Day:

"Jackie"

1000 Meter Row

50 Thrusters (45 Lb/25 Lb)

30 Pull-Ups

For Time!

Fundamental of the Day: Shoulder Press

New student Hawk reaches to get that chin over the bar . . .

COC Road Trip!  On May 16th the COC crew will be headed for Seattle for the day to participate in the Northwest Regionals. All students are welcome to come help us represent COC! Scaling will be available, making the event open to all levels! You are also welcome just to come along for the ride to cheer us on. The event is open to first 200 registrations and will likely sell out this week or next! The top 4 male and female qualify for the CrossFit Games in July.  

The top 4 male and top 2 women from our school (that don't qualify for the Games) will represent us in the team event in our quest for the Affiliate Cup! Registration is $75 and open now! Just click on the link to the left for more info! Let us know if you plan to join us!

CrossFit Kids

Buy-In:
2 times through
20 side to side hops over small barrier
20 sit ups

Workout of the Day:

Squats

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

Cash-Out: 

Practice Cartwheels and handstands for 5 minutes 

CrossFit Girls Rock

Wednesday 2/11/09

Workout of the Day:

"Karen"

150 Wall Balls (20 Lb/16 Lb) 

For Time!

Fundamental of the Day: Front Squat

New Student Amanda breaks for a smile in-between wall balls as Sedonia keeps her eye on the target in the background with another new student Kendra.  Keep that smile today ladies for "Karen"!

Announcing: This week marks a new period of programming to prepare for the Winter CrossFit Challenge March 28th and the Oregon Games April 18th.  We will be doing every one of the Girls and the Heroes over the next 10 weeks.  We will be doing 2 of each every week as well as testing our max lift in the ten major lifts.  By the time the Games come along you should have a pretty good idea about where most of your benchmarks are.  All you have to do is: Show up. Don't Quit. :)

CrossFit Kids

Buy-In:
2 x 
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups

Workout of the Day:
Using a dowel or 15 lb bar do:
1 front squat + 8 push presses
2 front squat + 7 push presses
3 front squat + 6 push presses
4 front squat + 5 push presses
5 front squat + 4 push presses
6 front squat + 3 push presses
7 front squat + 2 push presses
8 front squat + 1 push presses

Cash-Out:
1:30 total L-sit

First Day of School

Tuesday 2/10/09
Ribbon-Cutting Workout of the Day"
"Cindy"
As Many Rounds as Possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

AJ shows us what Grace under Fire looks like during the "Tabata You Gotta Be Kidding Me" Challenge.  AJs shirt sums up her great attitude beautifully: "Live Life Happy."  Keep spreading that great attitude AJ!

Ribbon Cutting today in Bend at 4:15pm!  We are expecting over 100 to come watch our first class at 4:30!  The event will be catered with food and drink by Strictly Organic Coffee.  Please feel free to come by to eat, drink and be merry with CrossFitters and Non-CrossFitters alike!

CrossFit Kids

Workout of the Day:
AMRAP in 10 minutes
Sprint Length of Building Down and Back
5 burpees 

The "Health" Lift

Monday 2/9/09

Workout of the Day:

Deadlift

3-3-3-3-3

Post Highest Weight to Comments

Tracie focuses on her deadlift, which was once know as the "healthlift".  This was a  much more appropriate name for the fundamental movement that has somehow earned a bad reputation and been unfortunately avoided by the masses.

Killer pic, huh? Click HERE to view the amazing photo gallery from Saturday's event! Thanks Devin!

CrossFit Kids

Buy-In:

For 5:00 practice cartwheels and L-sits then do
30 Box Jumps
20 squats

Workout of the Day: "Duncan"
5 Rounds
5 Pull Overs
10 Handstand Push ups
10 push ups

Cash Out:
3 Cartwheels
20 Toes to Bar
3 Cartwheels
20 Knees to Elbows

Day of Rest

Sunday 2/8/09

Rest Day or Active Rest Day:

Practice Fundamentals

Coach Travis resting here after a bloody battle with "Tabata" 

Both Coach Ryan and Coach Travis finish up with their trip to Texas for the Level 2 Certification and Filfest in Austin, Texas.  We both look forward to returning to our schools with a wealth of new knowledge to share!

Killer pic, huh? Click HERE to view the amazing photo gallery from Saturday's event! Thanks Devin!

Pick a Card . . . Any Card

Saturday 2/7/09

Hopper Workout Day:

Come to the 9am Redmond class to see what workout is pulled out of the Hopper Deck 

If you are on your own pick one of our FREE 50 Home Workouts at Random and 321...Go!

Mark show us his war face.  I'm glad he is on our side; aren't you?

Killer pic, huh? Click HERE to view the amazing photo gallery from Saturday's event! Thanks Devin!

Bodyweight Blitz

Friday 2/6/09

Workout of the Day:

10 Pistols

12 Ring Dips

15 Pullups

7 Rounds

For Time!

New student Chasity shows us just how much fun pullups can be!  Great job Chasity!

Killer pic, huh? Click HERE to view the amazing photo gallery from Saturday's event! Thanks Devin!

CrossFit Kids

Buy-In:
2:00 Jump rope
2 x 
20 Box jumps
10 Side to side burpees

Workout of the Day:
5 Rounds
Max Pull ups
30 Squats

Cash-Out:

Play with frog stands and handstands for at least 5:00

High Pull Practice Day

Thursday 2/5/09

Workout of the Day:

21-15-9:

Box Jumps (24'')

Kettlebell Swings (32 Kg/24 Kg)

Sumo Deadlift High Pulls (75 Lb/45 Lb)

For Time!

New student Ian shows us what intensity looks like in the Sumo-Deadlift High-Pull.  It's great to have you on board Ian!

Killer pic, huh? Click HERE to view the amazing photo gallery from Saturday's event! Thanks Devin!

CrossFit Kids

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 3 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 5 pushups and 10 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again. 

For extra credit try kicking the soccer ball rather than throwing it

Yes . . . More Wall Balls!

Wednesday 2/4/09

Workout of the Day:

Run 400 Meters

60 Wall Balls (20 Lb/16 Lb)

30 Handstand Pushups

Run 400 Meters

40 Wall Balls 

20 Handstand Pushups

Run 400 Meters

30 Wall Balls

15 Handstand Pushups

For Time!

Killer pic, huh? Click HERE to view the amazing photo gallery from Saturday's event! Thanks Devin!

CrossFit Kids

Buy-In:
2 x 
20 Box jumps

5 Forward rolls

Workout of the Day:
Throw a 12# medicine ball 100 M
Post number of throws
Cash Out:
1:30 total L-sit

The Incredible Hulk

Tuesday 2/3/09

Workout of the Day:

"The Incredible Hulk"

5 Deadlifts

5 Hanging Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats

(115 Lb / 70 Lb)

As Many Rounds as Possible in 20 Minutes!

Turning Green?

Killer pic, huh? Click HERE to view the amazing photo gallery from Saturday's event! Thanks Devin!

After the makeup challenge events in Bend and Redmond Monday night we added 25 more challengers to the list bringing the grand total to 78! 

Final results for the Winter '09 Challenge Baselines are below:

	Men				Women
	Name	Class	Score		Name	Class	Score
1	Ryan H	A	50	1	Jonna	A	38
2	Chris	A	45	2	Tiffani	A	32
3	Travis	A	41	3	Merinda	A	30
4	Hack	A	39	4	Carrie	A	29
5	Colin	A	38	5	Jen	A	23
6	Beau	A	36	6	Christin	B	33
7	Todd	A	36	7	Pam	B	32
8	Tyler	A	34	8	Nikki	B	31
9	Garrett	A	34	9	Carey	B	30
10	Scott R	A	33	10	Judi	B	27
11	Jason K	A	32	11	Crystal	B	27
12	Connor	A	30	12	Mel	B	24
13	Ron	A	29	13	Dawnell	B	19
14	Mark	A	28	14	Charissa	B	19
15	David L	A	27	15	Jess C	B	17
16	Tom H	A	27	16	Tracie	C	41
17	David Lau	A	24	17	Fonda	C	39
18	Mike Sr	A	24	18	Amanda	C	37
19	Wayne	A	19	19	Kendra	C	32
20	T McD	B	44	20	Jessica R	C	31
21	Mike Jr	B	34	21	Lyndsay	C	30
22	Scotty M	B	32	22	Debbie	C	30
23	Eric	B	30	23	Julie	C	28
24	Ryan M	B	27	24	Chasity	C	25
25	Lane	B	26	25	AJ	C	25
26	Clinton	B	26	26	Kate	C	25
27	Justin L	B	26	27	Tara	C	24
28	Ian R	B	25	28	Sedonia	C	23
29	Ian S	B	25	29	Denise	C	23
30	Branden	B	25	30	Almine	C	19
31	Branegan	B	25	31	Jessica H	C	18
32	Ed	B	25	32	Kristine	C	14
33	Dave P	B	23	33	Suzie	C	14
34	Austin	B	21
35	Kyle A	B	21
36	Gavin	B	19
37	Jeff	C	26
38	Kyle S	C	24
39	David F	C	23
40	Dan P	C	21.5
41	Sam	C	21
42	Jason D	C	19
43	Lew	C	18
44	Hawk	C	16
45	Jay	C	10

CrossFit Kids

Buy-In:
10 Toes to Bar or progressions

Workout of the Day: "Keegan II"
AMRAP in 10 minutes
15 Box Jump ( 12-20")
15 Snatch PVC
15 Squats

Cash Out:
10 Handstand attempts

Got Intensity?

Monday 2/2/09

Workout of the Day:

50 Double-Unders

50 Wall Balls (20 Lb/16 Lb)

3 Rounds

For Time!

It seems like just yesterday we were doing these, doesn't it?  The good news is that you get to do your wall balls in Redmond today where the targets are 6 inches lower.  That explains why they were that much harder on Saturday, right? 

Work on maintaining that same level of intensity you experienced Saturday into todays workout.

Coach Question of the Day: What is relative intensity?

Relative Intensity is what makes Crossfit for everyone. Have you heard people say that Crossfit isn’t for everyone? when i hear that, i get really mad. I don’t get mad at much but this really bothers me. Functional Movement is crossfit. If you teach grandma how to deadlift you have taught her functional movement. If you teach her to squat the next day or have her walk for her workout then you have introduced constantly varied. Is she breathing hard? Harder than she was when she entered the gym? Is what you as a trainer are doing makeing her life better today? That is what is important. Maybe, and i use the word maybe because i think a good coach could make it happen, she could even thrive in a class setting. You would need to build a base but at some point she should be capable of participating in a group.

What do you think?

*Courtesy of Dutch Lowy of CrossFit ATM who is leading our training seminar March 7th in Bend.

CrossFit Kids

Buy-In:
10 Side to Side Burpees

* set up a small barrier, 6-10 inches. Do a burpee on one side and hop over the barrier. Repeat.

Workout of the Day:
21-15-9
Deadlift, 25-35#
Pull ups

Cash out:
2 rounds
5 Forward Rolls
10 Skin the Cats