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

Last Week

Sunday 3/22/09

Rest Day

Fundamentals Day or

Level Testing Day

Rest up or head out to the Redmond Noon Class to work on level testing and the following upcoming movements:

Clean & Jerk

Split Jerk

Handstand Pushups

Kettlebell Swings

Muscle-Ups

Double-Unders

Sit-Ups

Pull Ups

Pose Running

Elena and John strike a pose during the hollow rock challenge . . . They sure make it look easy don't they?  

Classic last words of CrossFit: "That's It?" 

Have you ever made this mistake when looking at a CrossFit workout or challenge on paper?  Post your story to comments.  

The Challenge Finale is just one week away.  Most of your training opportunity is over.  It's now time to focus on rest, recovery, nutrition and hydration to make sure you are 100% come Saturday morning . . . But no sandbagging!  Keep training hard!

Jackie for Justin

Saturday 3/21/09

Workout of the Day:

Bend: “Jackie”

1000 Meter Row

50 Thrusters (45 Lb/35 Lb)

30 Pull Ups

For Time!

Redmond: Hopper Workout

Come hang with Hawk and the rest of the 14-deep 9am Bend crew to join Justin in his last benchmark workout before deploying to Iraq or head to Redmond for the Hopper Workout of the Week. 

Watcha' Squat?

Friday 3/20/09

Workout of the Day:

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

Start light and work your way up to your 1-rep max on the OHS and start at that weight into your FS working your way up to your 1-rep max and finally start at that weight into your BS up to your 1-rep max. Perform 1 rep at least every 2 minutes to complete the work in under 30 minutes. 

Score = Total of all 3 max loads.

Tabata of the Day: Push-Ups

Challenge of the Day: 400 Meter Run

Fundamental of the Day: Overhead Squat

Skill of the Day: Low-Bar Back Squat

Functional Movements. Bri shows us how you can still smile and look cute even while squatting with weight overhead!  She would even be happier if she can manage to widen that grip and narrow that stance - two things we will work on today as we go for max weight.  Lookin' good Bri!

Question of the Day: What are your thoughts about strength day?  Is it your favorite workout of the weak? Least favorite? Don't care?  To many people, this is the first workout they are going to skip if they are going to skip any. We've said time and time again that this is the last workout you want to skip and the one you will probably see the most results from.  Why do we lift heavy once a week every week? To get stronger. Why get stronger? Because weak people suck . . . :) Post thoughts to comments. 

CrossFit Kids

Buy-In:
2 rounds
5 Forward Rolls
10 Skin the Cats

Workout of the Day:
35 Box jumps, 12-20"
35 Squats
20 Box jumps, 12-20"
20 Squats
15 Box jumps, 12-20"
15 Squats

Cash-Out:
2 x
10 Knees to Elbows
30 second total plank on elbows 

What the . . . ?

Thursday 3/19/09

Workout of the Day:

"Griff"

Run 800 Meters

Run 400 Meters Backwards

2 Rounds

For Time!  (Be Careful!)

Tabata of the Day: Pullups

Challenge of the Day: 15-Rep Thruster Max 

(Or Max Reps at 115 Lb/75 Lb)

Fundamental of the Day: Front Squat/Thruster

Skill of the Day: Running

Constantly Varied. You never know what we are going to throw at you. Such is life. Todays WOD is a perfect example of one of those workouts that gets everyone asking, "What the..?" But if you didn't, it wouldn't be CrossFit. 

Above, Jen and David work on 50 Meter Sprint Intervals last fall in Redmond.  Blue-Bird days like this are back again to make run days like today so much more enjoyable and safe.  We will see how long this spring-like weather sticks around for.  Can't wait 'til we can CrossFit outside every day!

Attention Regionals Competitors: 

We have the opportunity to receive FREE lodging in Seattle for any COC students planning on attending the Northwest Regionals on Saturday May 16th.  We will be camping CrossFit style throwin' up a cot or blow-up mattress in one of the nearby CrossFit Affiliates that has invited us to throw one big CrossFit slumber party!  If this is not too rough for any of you buttercups out there and are down for a little adventure (and want to save some money) post your reservation in the comments section and I will reserve a section of mat for you :) 

CrossFit Kids

Buy In:
1 minute Broad Jumps

Workout of the Day:
3 Rounds
Run 400M
10 OHS with 15# Bar
10 FS with 15# Bar

Cash Out:
1 minute alternate Hollow Rock position, flip over your side to Superman, flip to Hollow Rock position, etc.

The Other Ryan

Wednesday 3/18/09

Workout of the Day:

"Ryan"

7 Muscle-Ups

21 Power Burpees (12''+ Jump)

5 Rounds

For Time!

Tabata of the Day: Sumo Deadlift High Pulls

Challenge of the Day: Hollow Rocks

Fundamental of the Day: Push Press

Skills of the Day: Muscle-Ups/Power Burpees

TMcD shows us what kind of air time we are to strive for just before fully extending into a monster power burpee.  Yeah right . . . actually, TMcD is showing us his monster hops during Tabata Tuck Jumps.  Nice work T!

Reminder: All of you on the list below are registered for the Winter '09 Challenge Finale of "Tabata You Gotta Be Kidding Me!" on Saturday, March 28th at 10am in Bend.  We have been doing Tabatas every day and have repeated each one of the Tabatas from this workout twice.  All students should be looking to shatter their score below.  If you are not going to be able to make it to the event let us know ASAP!  Otherwise keep training hard towards that $100 Most-Improved Championship!

Question of the Day: Who do you think will be most-improved?  Who has been training the hardest?  My vote is for Hawk, who may just double if not triple his score, and Jessica Coady, who may just double her score as well.  Post your prediction to comments.

Final results for the Winter '09 Challenge 1/31 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:
3 x
1 Backward roll
3 Cartwheels
9 Squats

Workout of the Day:

"Duncan"
5 Rounds
5 Pull Overs
10 Handstand Push ups

Cash out:
2 x 
30 second Back Bridge
30 second Handstand Hold

Dirty Diane

Tuesday 3/16/09

Workout of the Day:

"Diane"

21-15-9:

Deadlifts (225 Lb/155 Lb)

Handstand Pushups

For Time!

Tabata of the Day: Squats

Challenge of the Day: Back Pullovers

Fundamental of the Day: Deadlift

Skill of the Day: Handstand Pushups

John shows us a nice free-standing handstand during the handstand pushup portion of "Mary" 

CrossFit Kids

Buy-In:
3 rounds
100 M High Knee Skip
10 T Push ups
10 Squats

Workout of the Day:
100 Box jumps, 12''-24"

Cash-Out:
2 x
5 Skin the Cats
15 Knees to Elbows

Tough Triplet

Monday 3/16/09

Workout of the Day:

"Badger"

30 Squat Cleans (95 Lb/65 Lb)

30 Pull Ups

800 Meter Run

3 Rounds 

For Time!

Tabata of the Day: Squat Thrusts

Challenge of the Day: Jump Rope

Fundamental of the Day: Med Ball Cleans

Richard and Eric work on their kipping pullup during "Mary" Just keep swingin' guys - it'll come!  

Announcing: 

• The 9am Saturday Bend class will be a going away workout for student Justin Robson before he is deployed next week.  
• He will take his last couple classes next Monday and Tuesday but we are hoping to get him his green shirt by Saturday so he can just enjoy his last couple classes.  
• The last benchmark workout he will have to complete is Jackie so that will be the workout this Saturday.  
• There will be no cap on the workout so you all can see Justin off and cheer him on as he earns that Green shirt. 
• We will run heats of 4 every 5 or 6 minutes until everyone gets through with Justin going last so we can cheer him on to finish under that 12 minute mark!  
• This will be a great opportunity for all of you to also earn a Level 2 checkmark.  Sign-up today!  

Countdown:

• 2 weeks until Winter Challenge Tabata Finale  
• 9 weeks until Regionals 
• 11 weeks until State Championships  
• 17 weeks until CrossFit Games 

Train Hard!

 

CrossFit Kids

Buy-In:
2 times through the Burgener warm up.

Workout of the Day:
5 Rounds
5 Deadlifts (15-35#)
10 Push ups

Cash-Out:
2 rounds
5 Forward Rolls
10 Skin the Cats  

Day of Rest

Sunday 3/15/09

Rest Day

This upcoming week is another tough one filled with heroes, girls and heavy lifting (another week in paradise, right?) so rest up today!  

The crew with Dutch Lowy of CrossFit ATM after his training seminar last Saturday.  From L to R: Colin, Garrett, Merinda, Dutch, Jonna, Ryan and Travis.  

This weekend Ryan, Travis, Jonna, Merinda and Carrie are getting CrossFit Endurance Certified in Redmond.  

Expect lots of new programming and things to learn in the coming weeks from all of our recent specialized education.  

Hopper's Moved to Bend!

Saturday 3/14/09

Workout of the Day:

To Be Drawn from the Hopper Deck at 9am in Bend by Coach Colin.

Next week there will be Hopper Workouts in both Bend and Redmond at 9am.

The "Rope King" Justin Robson showed us all how it's done with a 14:08 Tommy V.  Unfortunately Justin is being deployed to Iraq in just a few weeks.  The good news is that they are setting up a Central Oregon CrossFit satellite program over there and will be following our programming all year long before he returns as a student.  If you haven't yet, try to catch a class with Justin before he deploys!  He has a very aggressive goal of earning his green shirt before deploying and may just get it with our support!

(Hel)en

Friday 3/13/09

Workout of the Day:

"Helen"

400 Meter Run

21 Kettlebell Swings (24 Kg/16 Kg)

12 Pull Ups

3 Rounds For Time!

Tabata of the Day: Tuck Jumps

Challenge of the Day: Prone Cobra Hold

Fundamental of the Day: Sumo Deadlift High Pull

Bend Police Officer TJ Knea shows us how relaxed his 400 Meter Run is during the Warmup of the Day yesterday.  This run will look a little more intense today during "Helen" as it is a Level 2 Checkmark if completed in 11 minutes for men and 12 minutes for women.  Give 'er Hell!  

Spring Challenge: "Helen" will also be the workout of choice for our Spring '09 CrossFit Challenge on Saturday May 2nd at 9am in Bend.  Do class today and the challenge to see your progress over the next 7 weeks and the following 8 weeks.  Sign up HERE

Your 3 CrossFit Options for this Saturday:

1. Take the 1st ever Bend Hopper Class at 9am.  Coach Colin will be leading this randomly picked workout while the rest of the coaches are at the Endurance Certification in Redmond.  Note that there will not be a Saturday or Sunday class in Redmond due to the Certification.  Sign up HERE
2. Receive your CrossFit Endurance Certification.  This is a 2-day weekend cert that does not require any pre-requisites or experience.  Cost: $595 Location: Redmond Box Sign up HERE     
3. Earn checkmarks by testing your 5k, 10k or 1 mile time. 2009 Grin & Bear It Run in Bend.  Cost: $35-$40. Sign up HERE    

CrossFit Kids

Buy-In:

2x

15 Box Jumps

5 Skin the Cats

Workout of the Day:

"Little Danny"
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 0-15#
10 Burpees or Squat Thrusts

Cash-Out:
1:00 total L-Sit
3 Muscle ups or Progressions

Terrible Tommy

Thursday 3/12/09

Workout of the Day:

"Tommy V"

21 Thrusters (115 Lb/85 Lb)

12 Rope Climbs

15 Thrusters 

9 Rope Climbs

9 Thrusters

6 Rope Climbs

For Time!

*Substitute 5 Towel/Band/Rope Pulls per Rope Climb if necessary

Tabata of the Day: Jump Rope

Challenge of the Day: Rope Climb

Fundamental of the Day: Front Squat

Keep that smile during all your 27+ rope climbs today!  

CrossFit Kids:

Buy-In:
15 Knees to elbows
15 Squats
15 Toes to bar
15 Squats

Workout of the Day:
2 Rounds of: 
10 Standing Long Jumps 
50' Walking Lunges 
21 Kettlebell swings, 16kg
21 pull ups 
21 burpees 
21 slam ball (12# ball)

Cash-Out:
3 Skin the Cats
Max Handstand holds
3 Skin the Cats

Strength Test

Wednesday 3/11/09

Workout of the Day:

"CrossFit Total"

Max Back Squat

Max Shoulder Press

Max Deadlift

Total = Total Weight Lifted

Tabata of the Day: Sit-Ups

Challenge of the Day: 800 Meter Run

Fundamental of the Day: Deadlift

Skill of the Day: Back Squat

Kendra shows us what full extension overhead looks like.  

Todays the day to see how much weight we can move and truly how strong we really are.  

We will be retesting our CrossFit Total in about 5 weeks so if you want to know your strength increase over the next month or so don't miss class today!  

On days like today we often surprise ourselves.  How strong are you?  What's your Total?  Find out today in class and post results to comments!  

Great job Kendra!

Want to test your 10k? 5k? 1 Mile? Register for the Grin & Bear It Run this Saturday by clicking HERE

Want to learn how to run better? Faster? Improve your Endurance Training? Register for the CrossFit Endurance Certification this weekend by clicking HERE

Excited about competing in CrossFit? Watch the Movie Trailer for the 2008 CrossFit Games Documentary, "Every Second Counts" by clicking HERE

Excited to watch the movie? The movie is expected to release on DVD next month.  Stay tuned for Movie Premiere Party Plans at the Bend Box . . .

Please carefully review the revised new schedule above that begins next Monday.  There are many changes and all new added classes are shown in Green Font.  

Take note that the Bend 4:30pm classes are now at 5pm and is effective immediately.  

Due to noise complaints (due to high intensity workouts) we no longer offer classes in Bend between the hours of 10am and 5pm.  We only had to move a couple classes and this shouldn't negatively affect any of your schedules, but if it does let us know.  

We are doing are best to keep our classes full but not too full.  We will continue to add classes at the most convenient times for you as long as the demand continues to grow!  Thank you for your support!

CrossFit Kids

Buy-In:
3 x 
2 Broad Jumps
3 Forward Rolls
4 Push ups
5 Situps

Workout of the Day:

"Naughty Kids"
3 rounds
25 Squats
3 Seated Muscle ups
10 Hang Power Cleans, 15#

Cash-Out:
5 Handstand attempts
30 Box Jumps
Max Handstand Hold

There's Something About Mary . . .

Tuesday 3/10/09

Workout of the Day:

"Mary"

5 Handstand Pushups

10 Pistols

15 Pullups

As Many Rounds as Possible in 20 Minutes

Post Rounds to Comments

Tabata of the Day: Dowel Overhead Squats

Challenge of the Day: Max Consecutive Wall-Balls

Fundamental of the Day: Shoulder Press

Skill of the Day: Pistol

Heidi and Elena work together on the Parter Pistol.  Today you will not be so lucky!  You will be able to use a band if necessary and we will work towards getting all of you to the point where you can do all of "Mary's" movements without scaling!

Bring-A-Friend-For-FREE Contest Update:

It's stiff competition once again between Bend and Redmond as both boxes have had 15 guests each so far this month.  That means we're on pace to have over 100 new people try out CrossFit this month for the first time!  And the leader so far is . . . Michelle Belden!  With 5 guests already!  Great job Michelle!

CrossFit Kids

Buy-In:
2 rounds
5 Pull over/Roll over combos
10 Squats

Workout of the Day:
Set up a small barrier (6-8") to do jump over burpees. Begin on one side do a burpee, but instead of jumping straight up, jump over the barrier. 
5 Rounds
12 Jump over burpees
10 Overhead squats, pvc-15#

Cash-Out:
Max toes to bar in 1:00 (you may break as often as necessary)

Grace Under Fire

Monday 3/8/09

Workout of the Day:

"Grace"

30 Squat Cleans & Push Jerks (135 Lb/95 Lb)

For Time! Post Times to Comments.

Tabata of the Day: Pull Ups

Challenge of the Day: Handstand

Fundamental of the Day: Push Jerks

Brady "The Fittest 7-Year Old in Oregon" Barnes takes a break after "Skinning the Cat" during the Barnes Brothers Backyard Brawl Saturday night.  Both brothers finished 2 Rounds of: 100 Rope Jumps, 10 Skin-the-Cats, 10 Burpees and 10 Sumo-Deadlift High Pulls in under 6 minutes!  Go CrossFit Kids!

Question of the Day:  Who was more entertaining to watch on Saturday?

1. CrossFit Girls
2. CrossFit Guys 
3. CrossFit Old Guys :) 
4. CrossFit Kids 

 Post your answer to comments.

CrossFit Kids

Buy-In:
2 rounds
20 side to side barrier hops

5 Handstand attempts 

Workout of the Day:
3 Rounds
30 M Bear Crawl
15 Kettlebell swings, 10-15#
9 Pull ups (Beginner or Assisted Pull ups okay)

Cash-Out:
20 supermans
20 seconds L-sit
20 supermans
20 seconds L-sit

Bragging Rights

Sunday 3/8/09

Rest Day

The staredown was intense, the competition was fierce and the workout was brutal!  Finally all the trash talk was put to the test and the 1st ever Backyard Brawl was very evenly matched.  Everyone brought their A-game and both sides have something to brag about!

Backyard Brawl Workout:

30 Seconds of Wall Balls (20/15)

30 Seconds of Sumo Deadlift High Pulls (95/65)

30 Seconds of Rest

7 Rounds

As Many Reps as Possible.  

Bend Women: 402 (Average=101)

Redmond Women: 425 (Average=108)

Bend Men: 1032 (Average=172)

Redmond Men: 975 (Average=163)

Bend Total: 1434

Redmond Total: 1400

Let's Get It On

Saturday 3/7/09

Workout of the Day:

Hopper Workout at Redmond at 9am with Coach Chris or

Backyard Brawl WOD in Bend at 6pm with Coach Dutch

Programming. This will be the topic of conversation all day today at Dutch's Training Seminar in Bend.  We will talk about how to program classes, run classes, train and build community.  We will "create" a handful of workouts today and will pick one at random for tonight's Backyard Brawl in Bend at 6pm.  Dutch, of CrossFit ATM in Taxas, has brought with him a handful of other coaches from around the NorthWest that will surely be sticking around for the festivities tonight.  

Everyone who plans on attending tonight: Come ready to tear up a workout and Downtown Bend with the COC Crew and our visitors!

Feel the "JT" Pump

Friday 3/5/09

Workout of the Day:

"JT"

21-15-9 of:

Handstand Pushups

Ring Dips

Pushups

For Time!

Tabata of the Day: Kettlebell Swings

Challenge of the Day: Max Squats in 2 Minutes

Fundamental of the Day: Shoulder Press

Skill of the Day: Handstand Pushups

 

Question of the Day: Which COC Student is this? Post guesses to comments!

 

Throw-Down Time: I'm not sure any of us know what to expect from tomorrow night's Bend Backyard Brawl.  One thing's for sure: It's going to be fun!  Whether you are defending your box with sweat or support be there at 6pm sharp!

 

CrossFit Kids

Workout of the Day:

"Little Barbara"
Five rounds, each for time of:
10 Pull-ups
15 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.

The King of All Exercises

Thursday 3/5/09

Workout of the Day: 

Squat Cleans

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

Post Highest Weight Cleaned to Comments.

Tabata of the Day: Burpees (Yay!)

Challenge of the Day: Max Double-Unders in 2 Minutes

Fundamental of the Day: Med Ball Cleans

High Intensity. Finally you have a face to match the name. Garrett, or GW, as he goes by has made a name for himself quickly making some of the most entertaining comments we've read yet.  As one of the many new Bend Beasts he also dishes it out in the box, showing us this kind of intensity every day. Bring this kind of gameface to your class today . . .

Last-Minute Announcement: We are hosting a Redmond Chamber Young Professionals Network Event tonight at the Redmond Box starting around 5:30pm.  We are expecting 60-70 people to watch a demo WOD and a CrossFit video and enjoy free drinks from 10 Barrel Brewing.  Come by if you can!

The Clean - The King of All Exercises: 

The clean requires and develops enormous strength, flexibility, power, speed, accuracy, agility, coordination, and balance. The movement is as complex and nuanced as any movement in sport and can only be improved, never fully mastered. At high reps, especially when fused with the push-jerk, the clean becomes a powerful tool for developing vitally important functional cardiorespiratory endurance and stamina. 

(Notice how all 10 elements of fitness (in bold) are developed with this one movement.  Get on it!)

Announcing: Important Schedule Changes!

• The Oregon CrossFit Championships has been postponed to Saturday, May 30th.   
• Good News is: 
  •  We have secured the Old Mill District as the location for our event!  We will have access to the Deschutes River Trail, the Bridge, the Les Schwab Amphitheater and the Shopping District! 
  • Better weather and turnout potential.  
  • We have more time to plan and prepare to make the 1st Annual OCC a success!  
  • We have more time to train! 
• Bad News is: 
  •  We have to wait 6 more weeks for the event to arrive! 
• Our New Class Schedule Effective March 16th is below.  Notice the added Friday night and Saturday morning Bend classes.  Also take note that the 7am, 9am, Noon and 5:30pm Redmond classes have been cut back to ensure larger groups in existing classes.    

CrossFit Kids

Buy-In:
30 Box Jumps
20 squats
10 push ups

Workout of the Day:
5 Rounds
5 Roll Overs Demo
20 Push ups

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

One Tough Hero

Wednesday 3/4/09

Workout of the Day:

"Daniel"

50 Pull Ups

400 Meter Run

21 Thrusters (95 Lb/65 Lb)

800 Meter Run

21 Thrusters

400 Meter Run

50 Pull Ups

For Time!

Tabata of the Day: Kettlebell Sumo Deadlift High Pulls

Challenge of the Day: Bridge Holds

Skill of the Day: Kipping Pull Ups

Fundamental of the Day: Front Squat

Constantly Varied. Our CrossFit students are as diverse and varied as the movements we perform. From L to R: Garrett, Hawk, Lew, Hannah and Carrie perform med ball thrusters, kettlebell woodchops and hurdle hops in the warmup of the day.  With almost a 50/50 split of men to women and students in every age bracket from 6 to 70, CrossFit is attracting Central Oregon residents all across the board. 

Question of the Day:

Daniel looks on paper to be one of the toughest benchmark workouts.  Would you agree after experiencing it?  If it's not the toughest you've tried yet, what is?  Post to comments.  

Contest Update:

Just 3 days into the month Bend has had 9 friends try a class and Redmond has had 6. Hack, Michelle and TMcD lead it out with 2 guests each. That's 15 people that have experienced CrossFit for the very first time already!  Nice work!  

CrossFit Kids

Buy-In:
15 Knees to elbows
15 Squats
15 Toes to bar
15 Squats

Workout of the Day:
21-15-9:
Box Jumps
Front Squats, PVC-15 Lb
Pull ups (beginner or assisted okay)

Cash-Out:
3 x each arm
One arm hang for time

Snatch For Time!

Wednesday 3/3/09
Workout of the Day:
"Isabel"
30 Snatchs (135 Lb/ 95 Lb)
For Time!
Tabata of the Day: Med Ball Cleans
Challenge of the Day: 1000 Meter Row
Fundamental of the Day: Overhead Squat/Snatch

Wayne "The Fittest Old Man in Oregon" Bailey shows us his game face.  Wayne hangs with the 4:30 young bucks in Redmond every day.  We are putting out a challenge to all other 50+ athletes across Oregon to show up to the Oregon CrossFit Championships to try and take his title away from him! We are proud to have you on the COC Competition Team Wayne!

What is Going on at Central Oregon CrossFit? A LOT!  We have new things happening just about every week for the next month.  Haven't checked out our event calendar?  You're missing out. Check it out by clicking HERE 

The Snatch Is:

• The world's fastest lift. 
• The quickest movement in sports.
• The world's most beautiful movement. 
• The fastest way to get an object from the ground to overhead. 

These are just some of the ways people have described todays movement.  I'm sure there will be much more colorful comments made today during "Isabel" about the Snatch!  Especially from those that are trying this advanced movement for the very first time! Good luck!

Question of the Day: What words would you use to describe the Snatch after todays workout? How about "Isabel"?  Post to comments. 

CrossFit Kids

Buy-In:
3 x
100 M run
25 Box Jumps
Max L-sit 

Workout of the Day:
3 rounds
3 Forward roll/Burpees (a forward roll followed by a burpee)
6 Dumbbell Push Press, 10-15# Dumbbells
12 Squats

Cash-Out:
2x
20 Side-to-Side Barrier Hops
20 Sit-Ups

Whatcha' Bench?

Monday 3/2/09

Workout of the Day: 

"Lynne"

Max Bodyweight Bench Press Reps

Immediately Followed by: Max Pull Ups

5 Rounds (Rest 2-3 Minutes Between Rounds)

Score = Total Bench and Pull Up Reps. Post Score to Comments.

Tabata of the Day: Wall Balls

Challenge of the Day: Levers

Fundamental of the Day: Bench Press

Bend's top student Tommy Hackenbruck goes by many names. Tommy, Hack and Johnny Utah are just a few.  With potential to become the top CrossFitter in all the land I'm sure many more will develop.  Regardless of what we end up calling him, one thing's for sure - it sure is fun to watch him get after it!

Check out one of our other top athletes Jonna Silvey making noise on the CrossFit Endurance Site: CLICK

Question of the Day: Bend or Redmond? 

Which Box will win the March Bring-A-Friend-For-Free Contest? It is officially on and both boxes have a few names on their guest registers.  Redmond is a bigger box but Bend is a bigger city.  COC has been in Redmond for 5 months and only 1 in Bend.  Which box will bring in the most friends?  Post your prediction to comments.  

Added Incentive: Whichever box wins will be the first to get its own brand new set of parallel bars! Who wants it more? 

Mark Your Calendar - This Saturday, March 7th - 6pm:

Backyard Brawl!

Coach Travis and the Redmond crew have called out Coach Ryan and the new Bend crew to a throw-down on their own turf!  Coach Dutch Lowy of CrossFit ATM, Texas, who is putting on the programming seminar the same day, will determine the mens and womens workout and do his best to keep the playing field level and the competition friendly at this first Battle of the Boxes!  

At least the top 4 men and women that show from each School will compete.  All are welcome to come, whether it's to participate or cheer the competitors on!  Afterwards we will hit Downtown Bend to celebrate victory, defeat and CrossFit community with Dutch!  

CrossFit Kids

Buy-In:
2x
50ft. Bear crawl
16 push ups
50ft. Bear crawl
8 T- push ups

Before you begin today measure a max broad jump. We are going to be broad jumping today and we want your best effort. In the workout your broad jumps should be very close to your best effort. 
Workout of the Day:
5 rounds
3 Broad jumps
6 Hang Power Snatches, 0-15#
9 Overhead Squats, 0-15#

Cash-Out:
30 sec. total L - sits
25 Sit ups
30 sec. total L - sits