Central Oregon CrossFit

Nothin' But Snatches

Wednesday 4/1/09

Workout of the Day:

Snatch

5-4-3-2-1-1-1

Post Max Load To Comments

Warm-Up of the Day: Burgener Warm-Up

Challenge of the Day: Max Double Unders in 2 Minutes

Movement of the Day: Snatch

Functional Movements. Justin (now in Iraq) works on the second pull of todays movement.  The world's fastest lift is the quickest way to get an object from the ground up over head.  It combines the deadlift, the pull-under and the overhead squat into one beautiful, powerful movement.  Whether you have never done the snatch or it is your favorite lift there is never a bad time to do this movement.  Find out just where your snatch is today. Enjoy!  

The CrossFit Development Pyramid.  Notice what is the foundation of this pyramid?  If your nutrition foundation is not rock-solid, sign up for the seminar this Sarturday at 1 by clicking HERE. Especially everyone on this list below needs to attend to get in the zone before competition:

COC Competition Team:

	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	Elena
8	TMcD	8	Tracie
9	Beau
10	Ross
11	Tom H
12	Wild

Backyard Brawl Picture Gallery: Click HERE

Click on Gallery in the top-right corner and then click on CrossFit.Enjoy!

Rematch coming soon . . . 

CrossFit Moms

"Baby Nicole"

For 15 minutes do:

Row 500 Meters

Max Rep Pull Ups

CrossFit Kids

Buy-In:
2 x
1:00 Jump rope
1:00 squats

Workout of the Day:
Run 200
20 Clean and Jerks, 15#
Run 200
20 Clean and Jerks, 15#

Cash-Out:
15 V ups

Choose Your Workout

Tuesday 3/31/09

Workout of the Day:

"Mr. Joshua"

400 Meter Run

30 Glute-Ham Sit-Ups

15 Deadlifts (250 Lb/150 Lb)

5 Rounds

For Time!

Challenge of the Day: Handstand Push-Ups

Fundamental of the Day: Deadlift

Skill of the Day: Glute-Ham Sit-Up

Constantly Varied. New student Zach does what he does best: Run! His sub-5 minute mile makes him one of Central Oregon's top runners and athletes.  The constantly varied element of CrossFit is what is getting him more fit.  

He would smoke the run today but the heavy deadlifts would make this workout virtually impossible for him to do as prescribed.  That is why he is taking the Advanced Strength class today - to focus on improving his weakness to become a more balanced, higher performing athlete.  

Only in CrossFit will you find runners in the strength class and lifters in the endurance class.  If strength is a weakness of yours be sure to sign up for the new Advanced Strength class at 6:30 in Bend or 5:30 in Redmond tonight.

Advanced Strength

Workout of the Day: 

"Bear Complex"

7 Sets (Without Re-Grip) of the Sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

5 Rounds

Rest Between Rounds as Needed

Start Light and Go Up to Max Load in Final Round

CrossFit Kids

Buy-In:
100 M run
10 Second L hang
10 Toes to bar
10 Second L hang
10 Knees to elbow
100 M run

Workout of the Day:
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
21 Thrusters, 10-15#
21 Box jumps, 15-20"
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
15 Thrusters, 10-15#
15 Box jumps, 15-20"
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
9 Thrusters, 10-15#
9 Box jumps, 15-20"

Cash-Out:
25 sit ups
Max push ups in 1:00
25 sit ups

Fear Fran

Monday 3/30/09

Workout of the Day:

"Fran"

21-15-9 of:

Thrusters (95 Lb/65 Lb)

Pull Ups

For Time!

Movement of the Day: Thrusters

Challenge of the Day: 20'' Box Jumps in 1 Minute

Level 1: 20 Level 2: 30 Level 3: 40 Level 4: 50

Do The Impossible. Redmond Student and COC Competitor Michelle does what was once impossible for her: Pull Ups.  This is the case for so many girls before finding CrossFit.  On Saturday Michelle propelled herself up to number 4 on the leaderboard with a Class A Score of 32 in "Tabata You Gotta Be Kidding Me."  Today will be Michelle's first stab at Class A "Fran" all with unassisted pullups.  The thrusters have always come easy to her so it will be interesting to see what her "Fran" time is today . . . 

Nutrition. Anyone who wants the full benefit and results of CrossFit must understand--and then act on the information--that nutrition is the foundation for all the other work you do in the name of athletic development and elite health. 

- CrossFit Journal

Performance. Want to get more results from CrossFit?  Nutrition has been found to as much as double your results from CrossFit.  What is proper nutrition for increasing overall performance?  Find out this Saturday at 1pm at the Bend Box.  Coach Travis and Coach Ryan will be leading this nutrition seminar only for COC students and highly recommended for all Team COC Competitors. You will do better at the upcoming challenges and competitions. Guaranteed. This information, normally only available at the $199 CrossFit Nutrition Certification, is just 50 bucks to you.  Sign up HERE     

Countdown:

Time Left to Register for Regionals: 3 Weeks

Time Left to Train for Regionals: 7 Weeks Sign Up Here

Time Left to Train for State: 9 Weeks Sign Up Here

Time Left to Train for Games: 15 Weeks

CrossFit Moms

Workout of the Day:

"Noah"

Advanced

5 rounds

200m run

10 push ups

10 good mornings #45 bar

10 pull ups

CrossFit Kids

Buy-In:
2-3 x
Run 200 M
1 Handstand hold
5 Cartwheels

Workout of the Day:

"Martha"
3 rounds
5 Pull ups
10 Mountain Climbers
15 Burpees

Cash-Out:
1:30 total L-sit

Results Are In!

Sunday 3/29/09

Recovery Day

Victory.  The top challenge couple, Dave and AJ celebrate after "Tabata You Gotta Be Kidding Me" Saturday.  Yes, they were the only husband-wife to complete the challenge but showed such impressive improvement that it would've been tough for any other couple to match.  Dave was 2nd most improved male (to Hawk) with 70% and A.J. was 4th most improved female with 40% improvement, for a combined improvement of 55%!  Great job you two!  

Results. Central Oregon CrossFit Challengers improved their performance and overall fitness levels by an average of 33.82% in just 8 weeks!  Now that is true fitness!

Official Winter '09 CrossFit Challenge Results:

		Men
Rank	Name	%	Class	Before	After
1	Hawk	159.4%	C	16	41.5
2	Dave P	69.6%	B	23	39
3	Wayne	42.0%	A	19	27
4	GW	38.2%	A	34	47
5	Branden	36.0%	B	25	34
6	Hack	33.3%	A	39	52
7	Mark	32.1%	A	28	37
8	Tom H	22.2%	A	27	33
9	Jason D	21.0%	C	19	23
10	Eric	20.0%	B	30	36
11	David L	16.7%	A	24	28
12	Scotty M	12.5%	B	32	36
13	Beau	11.1%	A	36	40
14	Colin	10.5%	A	38	42
15	TMcD	9.0%	B	44	48
16	Scott R	0.0%	A	33	33

Mens Average Improvement = 33.35%

		Women
Rank	Name	%	Class	Before	After
1	Suzie*	71.4%	C	14	24
2	Kristine	71.4%	C	14	24
3	Jessica	66.7%	C	18	30
4	A.J.	40.0%	C	25	35
5	Tara	37.5%	C	24	33
6	Crystal	33.3%	B	27	36
7	Judi	33.3%	B	27	36
8	Dawnell	31.6%	B	19	25
9	Almine	31.6%	C	19	25
10	Denise	30.4%	C	23	30
11	Carrie	27.6%	A	29	37
12	Chasity	24.0%	C	25	31
13	Mel	16.7%	B	24	28
14	Carrie	12.5%	A	32	36
15	Kendra	12.5%	C	32	36
16	Jonna	7.9%	A	38	41

* Won Tabata-Off Tiebreaker 

Womens Average Improvement = 34.28%

New "Tabata You Gotta Be Kidding Me" Leaderboard:

	Men				Women
Rank	Name	Score		Rank	Name	Score
1	Hack	52		1	Jonna	41
2	Ryan	50		2	Carrie	37
3	GW	47		3	Tiffani	36
4	Chris	45		4	Michelle	32
5	Colin	42		5	Merinda	30

Organized Chaos.  Believe it or not there is a method to this madness.  There is no better way to workout than amidst of sea of CrossFitters at max intensity and max volume where the only thing you can hear is your own breathing and your coaches encouraging words.  Post thoughts to comments.  

Tabata Time!

Saturday 3/27/09
Workout of the Day:
"Tabata You Gotta Be Kidding Me"
Wall Balls (20 Lb/16 Lb)
Pull Ups
Air Squats
Sumo-Deadlift High Pulls (32 Kg/24 Kg)

Which of these challengers will be the 2009 Winter CrossFit Champion?  Find out at 10am today in Bend.  Feel free to come by to watch, cheer on or even participate.  Results to be posted shortly. . .

Next challenge?  The Spring '09 Helen Challenge Saturday May 2nd . . .

The Day Before . . .

Friday 3/27/09

Workout of the Day:

Split Jerk

5-4-3-2-1-1

Tabata of the Day: Knees-to-Elbows

Challenge of the Day: 1 Mile Run

Fundamental of the Day: Push Jerk

Skill of the Day: Split Jerk

Functional Movements. One of our top runners Nikki focuses on the home stretch of the 400 meter challenge.  She posted the second best female time of the day at 1:30.  Today we will test our 4 lap time.  Come ready to run!

Judgment Day Has Arrived!

Tomorrow the truth will be revealed as to how hard you have been training!  This will be a true performance test showing true performance gains.  We have made reminder and confirmation emails and calls and look forward to a good turnout Saturday!  Be sure to be there ready to roll before 10am!  It will all be over in about an hour with two Winter '09 CrossFit Challengers $100 richer!  Good luck to all!

Reminder!

There is no class tomorrow!  All classes have been cancelled due to the challenge but all are invited to come do "Tabata You Gotta Be Kidding Me!"  Next Saturday there will be a 9am Hopper Class in both Bend and Redmond, an Advanced Competitors Class at 11am in Bend and a Nutrition Seminar at 1pm in Bend.  Be sure to sign up online in advance!

CrossFit Kids

Buy-In:

5 Pullups

10 Squats

15 Pushups

3 Rounds

Workout of the Day:

"Little Annie"

25-20-15-10-5 of:

Jump Rope Singles

Sit-Ups

Cash-Out:

400 Meter Sprint

400 Meter Jog

Little "Annie"

Thursday 3/26/09

Workout of the Day:

"Annie"

50-40-30-20-10 of:

Double-Unders

Sit-Ups

For Time!

Tabata of the Day: Burpees

Challenge of the Day: 2k Row

Fundamental of the Day: Deadlift

Skill of the Day: Double-Unders

Constantly Varied. One of our little mascots "Annie" bites off more than she can chew.  Hopefully this won't be the case for you today in today's endurance focused class.  Don't show up on an empty tank today!

Announcing! 

We are opening up Saturdays workout to any student that would like to participate, even if you did not participate in the first Challenge event.  Just post your RSVP to the comments, email 321go@centraloregoncrossfit.com or call 923-3433 to reserve your spot!  See you all at 10am!

Check out Eric's Free-Standing One-Handed Handstand! Or was it a cartwheel?  Whatever it was it sure looks cool!  Nice job Eric!

CrossFit Kids

Buy-In:
5 Forward rolls
25 Sit ups 
25 Push ups
5 Cartwheels

Workout of the Day:

7 Rounds
Run 100 M
7 Thrusters (15#)

Cash-Out:
Practice handstands for 5 minutes

Nasty Nate

Wednesday 3/24/09

Workout of the Day:

"Nate"

2 Muscle-Ups

4 Handstand Pushups

6 Kettlebell Swings (32 Kg/24 Kg)

As Many Rounds as Possible in 20 Minutes

Tabata of the Day: Overhead Squats

Challenge of the Day: Cartwheels and Roundoffs

Fundamental of the Day: Overhead Squats

Skill of the Day: Muscle-Ups

High Intensity. New student Zach shows us what kind of focus you need to get the muscle-up. Especially when you need 35 of 'em in your first muscle-up workout, 'Ryan."  On that day Zach and John were the most recent additions to the muscle-up club.  Nice work Guys!  

The Muscle-up 

  

The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown. 

  

This movement gets you from under things to on them.  Let your imagination run. 

  

Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip - the agonizing moment when you don’t know if you’re above or below. 

  

That moment - the transition - can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period. 

-CrossFit Journal - Nov 2002

CrossFit Kids

Buy-In:
2 rounds
20 side to side barrier hops
5 Handstand attempts

Workout of the Day:
3 Rounds
Single max effort broad jump as soon as you land bear crawl 35 m, spring up and do a single max effort broad jump
20 Push ups
30 Squats

Cash-Out:
2-5 minutes frog stand practice

COC's First Iron Cross?   Hopefully first of many!  Who will be next? Expect this to be the challenge of the day soon.  Coach Ryan will demonstrate again but this movement requires a little bit of rest for the joints.  At least we got a picture in case it was a one-hit wonder!

Evil Eva

Tuesday 3/23/09

Workout of the Day:

"Eva"

800 Meter Run

30 Kettlebell Swings (32 Kg/24 Kg)

30 Pull Ups 

5 Rounds

For Time!

High Intensity. Our CrossFit Girls get after the kettlebell swings during the "Tabata of the Day." One of the new CrossFit Girl Workouts, Eva, should prove to be one of the toughest CrossFit challenges you've met yet.  Just try ad get 'er done before the 45 minute cut off . . . 

Guest Contest Update:

With one week left in the March Bring-A-Friend-For-FREE contest this is where we currently stand:

• Central Oregon CrossFit Students have brought 63 guests with them to class this month! Congratulations and thank you for helping us spread the CrossFit movement!  
• Bend is leading Redmond by just 5 guests  
• Hawk has a clear lead in Bend with a whopping 12 guests and counting (2 have met pukie)  
• Michelle has a slight lead with 6 in Redmond where the race is tight.  Aiyana is right behind her with 4 

Announcement: 

The mom and pop owners of Central Oregon CrossFit are soon going to be just that!  That's right - After 2 and a half years of marriage Jen and Ryan are now expecting their first!  Samson and Annie won't be the only little ones crawling around the box next year! Our first CrossFit kid is due November 7th!

CrossFit Kids

Buy in:
Big Dawgs and The Porch:
3 rounds
5 Push ups
10 Toes to Bar
15 squats
1 L-sit

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:
2 x
3 Skin the Cats
10 Handstand attempts

Good ol' Gwen

Monday 3/23/09

Workout of the Day:

"Gwen"

Clean & Jerk

15-12-9

Touch and go at floor only.  Even a re-grip off the floor is a foul (10 Pushups). No dumping. Use same load for each set.  Rest as needed between sets.  Only 2 attempts allowed per set.  50% of 1-Rep Max is a good effort.  Post loads to comments.  

Tabata of the Day: Double-Unders

Challenge of the Day: Headstand Straddle and Pike Presses

Fundamental of the Day: Med Ball Cleans/Push Jerk

Skill of the Day: Barbell Clean & Jerk

Constantly Varied. TJ shows us proper full extension lockout at the top of the push jerk while Justin watches on. This is what we will be looking for at the top of each rep. The tricky part of todays workout is not going to be at the top but at the bottom. This workout will challenge your grip more than any other we have tried yet.

Announcing!

New expanded schedule starting next Monday, March 30th!

Notice the following added classes to the schedule:

• Advanced Strength Classes Tuesday Nights in Bend and Redmond     
• Advanced Endurance Classes Thursday Nights in Bend and Redmond 
• Advanced Team Workouts Wednesdays in Redmond and Saturdays in Bend at 11   
• Beginner & CrossFit Mom classes Mondays, Wednesdays and Fridays 
• Intro Classes available to guests and prospective students FREE in Bend and Redmond 
  •  As of 4/1 this will be required before students can attend a regular class 
• Bend Office Hours moved from 6am to 8am.   

Our new classes separate different fitness levels but are truly open to just about all students that are willing to meet the minimal criteria.  If you are unsure whether a class is for you or not, just ask a coach!   

 

Countdown!

• 1 Week Until the Tabata Challenge Finale
• 6 Weeks Until Spring “Helen” Challenge
• 8 Weeks Until Northwest Regionals
• 10 Weeks Unti Oregon CrossFit Championships
• 16 Weeks Until the CrossFit Games

 

CrossFit Kids

 

Buy-In:
Perform the following circuit for 3:00
10 Jumping Lunges
10 Sit ups
10 Push ups

10 Pullups

Big Dawgs:
5 Rounds
10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 8-12#

Cash-Out:
Bear Crawl 35 M
10 T Push ups
10 Knees to Elbows
1 Handstand Hold
Bear Crawl 35 M