Central Oregon CrossFit

May Day

Friday 5/1/09
Workout of the Day:
Mid-Atlantic Regional Qualifier #2:
10 Deadlifts (275 Lb/185 Lb)
50 Double-Unders
3 Rounds
For Time!
Tabata of the Day: Squats
Challenge of the Day: Levers
Fundamental of the Day: Deadlift

Mens Results Top: 3:05 Womens Results Top: 3:01

  Helen is Here!  Don't Miss the Spring '09 CrossFit Challenge! See y'all at 9am Tomorrow!Reminder!  New Schedule starts Monday! 

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 target 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:
1:00 total V-hold

Dirty Double

Thursday 4/30/09

Workout of the Day:

Dirty South Qualifier #3:

5 Clean & Jerks (135/95)

10 Pull Ups (Chest-to-Bar)

As Many Rounds as Possible in 8 Minutes

Tabata of the Day: Jump Rope

Challenge of the Day: 1000 Meter Row

Fundamental of the Day: Med Ball Cleans

Functional Movements. Ed finishes the functional Push Jerk overhead.  This is the most efficient way to move weight overhead.  We encourage you to use the Push Jerk today but you are free to use any means necessary to move the bar to full extension as it shows above.  

Reminder:

Helen is Coming!  Saturday Morning at 9am!  Also, today is the last day to sign up for the Nutrition Seminar afterwards at noon.  To sign up click HERE

Advanced Endurance

Dirty South Qualifier #4:

1000 Meter Row

25 Overhead Squats (135/95)

100 Meter Run

50 Kettlebell Swings (24 Kg/16 Kg)

100 Meter Run

25 Burpees

200 Meter Run

CrossFit Kids

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

Workout of the Day:
15-12-9
Burpees
Pull ups (Assisted or Beginner okay)
Box Jumps,12"

Cash Out:
2 x
3 Pull overs
5 Forward rolls
200 M run

Mid-Week Met-Con

Wednesday 4/30/09

Workout of the Day:

Mid-Atlantic Regional Qualifier #3:

21-15-9:

400 Meter Run

Overhead Squats (95 Lb/65 Lb)

Box Jumps (24''/20'')

For Time!

Mens Results  Top Score: 8:00

Womens Results Top Score: 9:33

Tabata of the Day: Knees-to-Elbows

Challenge of the Day: Max Pull Ups

Fundamental of the Day: Overhead Squat

Constantly Varied.  If we run out of bars today just grab your nearest 95-pound body to use instead :) 

Now this is constantly-varied functional training!  

CrossFit Moms/Beginners

Workout of the Day:

21-15-9:

400 Meter Run

Overhead Squats (65 Lb/35 Lb)

Box Jumps (20'')

CrossFit Kids

CrossFit Kids Dodgeball!

Dirty South Rematch

Tuesday 4/27/09

Workout of the Day:

Dirty South Qualifier #1:

3 Minute Suicide Run for Points

2 Minute Rest

3 Minute Deadlifts for Reps (275 Lb/185 Lb)

Score=Points+Reps

Mens Results     Top Score 118

Womens Results   Top Score 107

Tabata of the Day: Burpees

Challenge of the Day: Ring Support/Sit

Fundamental of the Day: Deadlift

High Intensity.  Coach Carrie shows us her game face as she PRs on her deadlift.  It will about this much weight for ladies to rep for 3 minutes and a whopping 275 for the guys.  We will all find out today that 3 minutes is a long time to sprint or deadlift!  

CrossFit Strength

Workout of the Day:

Shoulder Press

1-1-1-1-1-1-1

CrossFit Kids

Workout of the Day:

Create your own Obstacle Course
Measure a 30 M Square course
Each Side has an exercise, each corner an exercise,
Count number of times through the entire course in 10 minutes.

Side A
Choose either
30 M Bear Crawl, Crab Walk or Seal Drag 
Corner A
Choose either
Squats or Pistol Squats, 10 reps
Side B
Choose either
30 M Broad Jumps or Bunny Hops
Corner B
Choose either
Tuck Jumps or Jump Rope, 10 reps
Side C
Choose either
30 M Handstand Walk or Forward Rolls
Corner C
*Dumbbell Deadlift or Kettlebell Swing, 10 reps 
Side D
Choose either
30 M Sprint or Beck's Burpees
Corner D
Choose either 
Push Ups or Flying Squirrels, 10 reps

*scale weight as necessary

Dust the Dirty South

Monday 4/27/09

Workout of the Day:

Dirty South Regional Qualifier #2:

20 Double Unders

10 Wall Balls (20 Lb/15 Lb)

1 Rope Climb

5 Rounds

For Time!

Mens Results

Womens Results

Tabata of the Day: Sumo Deadlift High Pulls (32 Kg/24 Kg)

Challenge of the Day: 800 Meter Run

Fundamental of the Day: Sumo Deadlift High Pull

High Intensity.  GW shows us the proper finish to the Sumo Deadlift High Pull back in the Winter Challenge.  Remember this Saturday is the beginning of the Spring Challenge.  If you want to be added to the sign up list just say so in the comments section below!  See y'all Saturday!

Competitor Reminder: There is just 17 days of training left before your rest begins for Regionals.  Make the most of it!

The Foundation. Jen and I got the crash course this weekend in the CrossFit Nutrition Certification Seminar in Santa Cruz by Robb Wolf.  We learned a ton and can't wait to pass on all the great knowledge and application to our students this Saturday after the Challenge.  Click HERE for more info on the COC Nutrition Seminar!

CrossFit Moms/Beginners

"Baby Michael"

3 rounds

400m run, row or walk

25 good mornings #35

25 knees to elbows

CrossFit Kids

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

Workout of the Day:
9-6-3
Thrusters, pvc-15#
Jumping Bar Muscle ups

Cash-Out:
Practice handstands for 5 minutes

Play Day

Sunday 4/26/09

"Active Rest" Day

Last Sunday Fundamentals Class Today at Noon in Redmond!

Virtuosity. Doing the common uncommonly well.  Emily works on one of the nine fundamental movements, the overhead squat.  Sunday is a great "active rest" day to focus on skills, fundamentals, benchmarks or to constantly learn and play new sports.  Going out on a hike, jog, ride, paddle, etc is also a great way to enjoy your hard work and the beautiful outdoors. Play hard!

Final Workout

Saturday 4/25/09

Workout of the Day:

Hopper Workout in both Bend and Redmond at 9am

High Intensity.  Today marks the final workout of our first "Competition Week" simulating the Regional Qualifiers.  Finish strong today and rest up for Competition Week 2 of 3!  

Advanced Competitiors

Great Basin Final Qualifier:

800m run

Three rounds of :
10 Squat cleans 155lb/100lb
20 Chest to bar pullups
30 Box jump 30"/24"

800m run (after the 3 rounds are completed.)

Mens Results

Womens Results

TGIF?

Friday 4/24/09

Workout of the Day:

Great Basin Qualifier #2:

7 Deadlifts (275 Lb/185 Lb)

30 Air Squats

7 Handstand Pushups

5 Rounds 

For Time!

Mens Results

Womens Results

Tabata of the Day: Hollow Rocks

Challenge of the Day: 400 Meter Run

Fundamental of the Day: Deadlift 

Skill of the Day: Handstand Pushups

Functional Movement. Elena hits a Level 3 Advanced Deadlift at double her bodyweight.  Today she will attempt 35 reps just 30 pounds under this 1-rep max.  It should get interesting . . . 

Announcing! New May Schedule Below!

Effective Monday, May 4th!

CrossFit Moms & Beginners

Workout of the Day:

"Etta"

30-20-10

Kettlebell deadlifts  35kg

Step ups

Push ups

CrossFit Kids

Buy-In:

2 X 
1:00 High Knee Skipping
2:00 Box Jumps

Workout of the Day:

"Jumpy Helen"

3 rounds of
21 Broad Jumps
21 Kettlebell Swings (8-16#)
12 Pull ups

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

Feel the Burn

Thursday 4/23/09

Workout of the Day:

SoCal Regional Qualifier #2:

450 Meter Run

30 Overhead Squats (95 Lb/65 Lb)

3 Rounds 

For Time!

Mens Results

Womens Results

Tabata of the Day: Push Ups

Challenge of the Day: Pistols

Fundamental of the Day: Overhead Squat

Skill of the Day: Pose Running

The Power of Focus. Jerrod focuses on one of his weaknesses, the overhead squat.  He always seems to be the most-improved throughout a class session because of much he focuses on the movement.  All it took was a fellow students coaching of, "lead with your chest" that allowed for him to finally get that muscle-up last week!  This week we have two more to add to the muscle-up club: Matthew Silvey and Brett Harpham.  Congrats Guys!

Way to represent COC in SoCal Ed! Click HERE to see how!

Advanced Endurance

SoCal Qualifier #3:

2k Row

6 Rounds of: 

20 Box Jumps (20'')

10 Wall Balls (20 Lb/15 Lb)

For Time!

Mens Results

Womens Results

CrossFit Kids

Buy-In:
3 x
1:00 Jump rope
5 Cartwheels
5 Burpees

Workout of the Day:
Row 300 M
4 rounds Tabata Squats
Row 300 M
4 rounds Tabata Box Jumps
Row 300 M

Cash-Out:
3 x 
Forward roll
20 seconds L-sits

AMRAP

Wednesday 4/22/09

Workout of the Day:

European Regional Qualifier #3:

250 Meter Row

10 Burpees

10 Ring Dips

As Many Rounds as Possible in 20 Minutes

Best European Score: 10 Rounds

Tabata of the Day: Kettlebell Swings

Challenge of the Day: Rope Climb

Fundamental of the Day: Sumo-Deadlift High Pull

Skill of the Day: Ring Dips 

Strong.  That's what Norah is . . . very strong!  She has taken her gymnastics background to a whole new level, now being officially hooked on CrossFit and a self-proclaimed "CrossFit Monster"  Her numbers are looking more and more impressive every day and we look forward to seeing what kind of athlete she can become in the "School of Fitness!" 

CrossFit Moms/Beginners 

Workout of the Day:

“Baby Angie”

40 pull ups
40 push ups
40 knees to elbows
40 squats

CrossFit Kids

Buy-In:
5 Forward rolls => Angry gorilla walk 30 Feet => Lunge 30 Feet

Workout of the Day:

"Jadzia"
5 rounds
10 Becks Burpees
10 Pull ups

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

Daily Doubles

Tuesday 4/21/09

Workout of the Day:

SoCal Regional Qualifier #1:

30 Squats

10 Chest-to-Bar Pullups

5 Power Clean & Jerks (155 Lb/105 Lb)

6 Rounds

For Time!

Mens Results

Womens Results

Tabata of the Day: Jump Rope

Challenge of the Day: Ring Dips

Fundamental of the Day: Push Jerk

Skill of the Day: Kipping Pull Up

High Intensity. Bend Police Officer TJ Knea does "Danny" in the body armor for his fallen brothers (See Saturdays post) on Saturday.  He tried to get armor for everyone in class but none of the rest of us were lucky enough to get to wear it! :) Thanks for your tribute TJ! 

Advanced Strength Workout:

Great Basin Qualifier # 1:

5 Power Snatches (135 Lb/95 Lb)

100 M Sandbag Carry (90 Lb/79 Lb)

4 Snatches

100 M Sandbag Carry

3 Snatches

100 M Sandbag Carry

2 Snatches

100 M Sandbag Carry

1 Snatch

For Time!

Mens Results

Womens Results

CrossFit Kids

Buy-In:
10 Hanging leg raises
10 Squats
10 Hanging leg raises
10 Squats

Workout of the Day:
21-15-9
Box Jumps
Front Squats, 15-45#
Pull ups

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

Qualify

Monday 4/20/09

Workout of the Day:

European Regional Qualifier #2:

15-12-9:

Clean & Jerk (135 Lb/95 Lb)

Handstand Pushups

For Time!

Tabata of the Day: Air Squats

Challenge of the Day: Handstand Walk

Fundamental of the Day: Med Ball Cleans

Skill of the Day: Handstand Pushup

Do The Impossible.  The female column of the COC muscle-up club is no longer empty . . . 

Elena Messett focuses before becoming the first female COC student to join the muscle-up club on Saturday! "Close Your Eyes" was the key! Congratulations Elena! 

Also, congratulations to Jerrod Pilant who also joined the club last week.  Click here to see updated club member list. 

Announcing:

Starting today, for the next four weeks the COC WOD every day will be one of the regional qualifier workouts already finished from all over the world.  We will have results each day from the best in those regions to compare to.  The top score in todays European workout is 8:14.  

FREE Classes!

Our Advanced Strength and Advanced Endurance workouts on Tuesday and Thursday nights will also be qualifier workouts designed for the advanced competitors to do in addition to the morning class to simulate a competition day. These classes will be FREE for students so taking that extra class will not take away from your classes.  

It is an overtraining mistake to take back-to-back classes or to do any 2 of theses workouts together! If you plan on taking 2 classes in a day be sure they are split at least 4 hours apart, do so only once  a week and do not do so unless you are competing!

4 Week Regional Training Schedule: 

The programming schedule we are recommending for those preparing for Regionals in 4 weeks is:

• Monday: Any CrossFit Class
• Tuesday: Any Morning CrossFit Class + 6:30PM Advanced Strength Class 
• Wednesday: Off 
• Thursday: Any Morning CrossFit Class + 6:30PM Advanced Endurance Class 
• Friday: Any CrossFit Class 
• Saturday: 10am Advanced Competitors Class 
• Sunday: Off 

This schedule is what we recommend for the next 3 weeks.  The week before competition we recommend 1 WOD Monday, 2 WODs Tuesday, 1 WOD Wednesday with Thursday and Friday off before Competition Saturday.

Start dialing in your nutrition today!  The 2 weeks before is the most critical and you can help ensure you will be in the zone come May 16th by attending our Nutrition Seminar May 2nd.    

CrossFit Moms/Beginners

Workout of the Day:

200m farmer's walk

200m row

200m waiter's walk

200m row

200m barbell carry

200m row

200m waiter's walk (other arm)

200m row 

CrossFit Kids

Buy-In:
5:00 CrossFit Kids Freeze Tag

Workout of the Day:

'Pushy Lynne'
5 Rounds
Max Push ups
Max Pull ups
Rest 2:00 between rounds

Cash-Out:
2 x
3 Forward Rolls=>35 M Plank walk=>5 Handstand attempts

Countdown

Sunday 4/18/09

Rest Day

Recovery. Kick your feet up and take a load off today, like TJ here. 

This is why you never do any weightlifting in front of a plyo box.  One wrong step after a dump and you could end up looking like this.  

Luckily TJ is only 6'4'' and not 6'6'' just missing hittin' his head against the wall.  Otherwise I don't think he'd still be smiling.  

As I told him after taking his picture, "That is why we have waivers!"  

Nice recovery TJ!

Countdown Update:

• Regionals: 28 Days Left 
• State: 42 Days Left
• Games: 83 Days Left

Programming Update:

Since opening in Bend in February 9th we have made it through all the Benchmark CrossFit "Girls" and "Heroes". Congratulations for surviving!  

As we ramp up our programming for competition expect a lot of unnamed workouts designed to "peak" our performance gain in May and July!  Train Hard!

Tough Saturday

Saturday 4/18/09

Hopper Hero Workout of the Day:

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Advanced Competitor Workout of the Week:

21-15-9:

Burpees

Pull Ups

400 Meter Row

For Time!

Got Endurance?

Friday 4/17/09

Workout of the Day:

500 Meter Row

50 Air Squats

30 Back Extensions

5 Rounds 

For Time!

Challenge of the Day: Max Push Presses

Fundamental of the Day: Air Squat

Friendly Competition. Brett gets caught eyeing the pace monitor of his classmate TJ.  Does that person next to you drive you to push harder?  How many people make you work the hardest? 2? 4? 8? 16? 32+? 

CrossFit Moms/Beginners

 

"Baby Danny"

In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, who was killed on March 21, 2009 in the line of duty.

3 rounds

20 box step ups

15 push press  #65-75

20 pull ups

CrossFit Kids

Buy-In:
2 x
15 feet Handstand walking (spotter okay) or wheelbarrow walk
15 yards High knee skipping
15 yards Bear crawl

Workout of the Day:
In this FGB style workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Do three rounds. 
The stations are:
1. Med Ball throw for Height, 8-12# (Reps)
2. Power Snatch, dowel (Reps)
3. Side to Side Hurdle Jumps (Reps)
4. Dumbbell Thrusters, dowel (Reps)
5. 30 Foot Shuttle Run (Reps)
One minute rest between rounds. Count total reps for score. 

Cash-Out:
15 Knees to elbows
1:00 total L-sit
15 Knees t Elbows

Bodyweight Barb

Thursday 4/16/09

Workout of the Day:

"Barbara"

20 Pull Ups

30 Push Ups

40 Sit-Ups

50 Squats

5 Rounds

For Time!

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

Fundamental of the Day: Air Squat

Constantly Varied. The 1-Legged Kip is a very rare but dangerous phenomenon.  It is seen so seldom seen that getting a picture of one like this has never happened before.  As an eye-witness last Saturday I can report that it in person it somewhat resembles a cross of a Karate Kid kick with a swinging chin-up.  Apparently this unorthodox approach only works if you are new COC student Travis Starr :) Nice kip Travis!  

CrossFit Endurance

Run 400 Meters

Rest 2 Mins 

4 Rounds 

For Consistency

+

40 Burpees

400 Meter Run

30 Burpees

800 Meter Run

20 Burpees

1200 Meter Run

10 Burpees

1600 Meter Run 

For Time! 

CrossFit Kids

Buy-In:
Inch worm walk, 25 feet => 2 Forward rolls => 15 Lunges

Workout of the Day:
3 Rounds
10 Box Jumps, 20-24"
1 Rope climb, 15'
10 Box jumps, 20-24"
10 Dumbbell Push press, 20#'s
10 Box jumps, 20-24"
10 Squats

Cash out:
2 rounds
5 Pull over/Roll over combos
5 Skin the cats

Fancy Nancy?

Wednesday 4/15/09

Workout of the Day:

"Nancy"

400 Meter Run

15 Overhead Squats (95 Lb/65 Lb)

5 Rounds

For Time!

Challenge of the Day: Max Pushups

Fundamental of the Day: Overhead Squat

High Intensity. Meet Mike Wild. The strongest of the Bend Beasts. Here he is repping out 205 Overhead with ease.  Mike just shattered the school deadlift record with a pull of 525!  We got one month to get his lungs ready for Regionals . . . Keep up the good work Wild! 

CrossFit Moms / Beginners

"Abby"

3 rounds

20 push press 65#

20 step ups

20 OHS 45#

CrossFit Kids

Buy-In:

2 x
1:00 Double under practice
10 Beck's Burpees

Workout of the Day:
8 Rounds of Tabata squats
Run 800 M

Cash-Out:
2 x 
3 Jumping bar muscle ups/roll overs
15 seconds T hold plank on each side

Just Filthy

Tuesday 4/14/09

Workout of the Day:

"Filthy Fifty"

50 Box Jumps (24'')

50 Jumping Pull-Ups

50 Kettlebell Swings (32 kg/24 kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Presses (45 Lb/35 Lb)

50 Back Extensions

50 Wall Ball Shots (20 Lb/15 Lb)

50 Burpees

50 Double-Unders

For Time!

Challenge of the Day: 250 Meter Row

Fundamental of the Day: Front Squat

Constantly Varied.  Our newest apprentice coach Kiki "barks" cues at COC student Branden while doing sit-ups incorrectly.  Our new K-9 CrossFit program is starting soon so students better clean up their form before they get taught a degrading lesson like this!  

Advanced Strength

"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

CrossFit Kids

Buy-In:
2 x
Bear Crawl 15 M => Sprint 30 M => Bear Crawl 15 M
10 Squats
3 Handstand attempts

Workout of the Day:
4 Rounds
5 Forward roll/Burpees
30 Squats

Cash-Out:
15 seconds Back bridge
15 seconds L-sit
15 seconds Back bridge
15 Knees to elbows

Strength Re-Test

Monday 4/13/09

Workout of the Day:

CrossFit Total

Max Back Squat

+Max Shoulder Press

+Max Deadlift

Challenge of the Day: Max Burpees in 1 Minute

Fundamental of the Day: Shoulder Press

Helen Is Coming . . . Be sure to sign up your next time in the box.  Space is limited so reserve your spot today!

Countdown Update:

Days Until:

• Regionals: 33
• State: 48  
• Games: 90  

Reminder: This week is the last week to sign up for Regionals Saturday, May 16th in Seattle. Sign-Up HERE!

Happy Easter!

Sunday 4/12/09

Easter Sunday

Go out and enjoy God's gift to us today: His resurrection and our salvation.  If you need to do something active, go out and enjoy His creation and enjoy the great level of functional fitness CrossFit has given you.  Above, Jen and Ryan enjoy the view above Lake Billy Chinook along the 7-mile Tum-A-Lau Trail.  

First Round Results

After the 1st Round at the Virtual Australian Qualifiers:

Hack would've placed 2nd on pace to qualify, Ryan and Jonna both finished in 6th place :( Michelle in 7th and Mike Wild in 8th :)

Elena and Tom Holt both had to scale :( 

If any of you out there did either workout this weekend post your results! 

We may have a few doing workout #2 at 5pm in Bend to see where we would've actually finished.  

Today we discovered that, along with handstand pushups, ring dips are our biggest weakness!  Expect lots of these in the coming weeks!

Reminder: No class tomorrow!  Happy Easter!

Virtual Qualifiers

Saturday 4/11/09

Workout of the Day:

"Hopper Workout" TBA at 9am Bend/Redmond Classes

Above, Hack, Nick and Nikki swing away.  

MOR: Measurable, Observable, Repeatable.

Today Hack and company will test themselves against the rest of the world for the first time in the Advanced Class.  This time it will be against the best of Australia and New Zealand. We will post comparison results later today to see how COC would've fared at their qualifiers. Stay tuned!

Advanced Workout of the Day:

Three Rounds
10 Clean & Jerks (135 Lb / 90 Lb)
15 Ring Dips
20 KB Swing (24kg / 16kg)

For Time!

Reminder! Our own Northwest Regionals are just 5 weeks away from today!  35 days and counting . . .  

Century Club

Friday 4/10/09

Workout of the Day:

"Angie"

100 Pull Ups

100 Push Ups

100 Sit-Ups

100 Squats

For Time!

Challenge of the Day: Skin-The-Cat

Fundamental of the Day: Air Squat

Check It Out!  Click HERE to see this picture on the front of the CrossFit Kids Mainsite!  Ryan Barnes will be profiled in the next CrossFit Kids Magazine for breaking his school jump-rope record!  Here we see Ryan doing the Challenge of the Day: Skin-The-Cat.  Try to beat your PR today in class!

Also visit that link to view the CrossFit Kids Workout of the Day!  

Announcing: 

Australia/New Zealand have already had their Regional Qualifier Event and we are going to simulate it tomorrow to compare your times to their athletes.  We will do the first workout at 10am and the second will of course be optional at 5pm.  You can decide after the 10am workout if you'd like to come back for more :) 

Saturday 11th April, 10am Workout 1:
Three Rounds
10 Clean & Jerk Men 135 Lb / Females 90 Lb
15 Ring Dips
20 KB Swing Men 24kg / Females 16kg

5:00pm Workout 2:
21 - 15 - 9 Reps
Burpee
Pull Ups
Row 400m

Mens Results

Womens Results

Clean Up Your Jerk

Thursday 4/9/09

Workout of the Day:

Clean & Jerk

5-4-3-2-1-1-1 

Post Max Load to Comments

Challenge of the Day: Crossovers

Fundamental of the Day: Push Jerk

Virtuosity. Coach Ryan points out a correction during the fundamentals portion of class.  Here they are at the bottom of the front squat - a position you must become proficient at before becoming proficient in the squat clean - the first half of todays workout.  Today we will focus more on the second half of the workout - the push jerk.  Come ready to move some weight!

Advanced Endurance

1000 Meter Row

25 Double-Unders

750 Meter Row

50 Double-Unders

500 Meter Row

75 Double-Unders

For Time!

CrossFit Kids

Buy-In:
2 x
1:00 Double under practice
5 Handstand attempts

Workout of the Day:
400 M run
Rest 2:00
2 x 200 M run
Rest 1:00 between each 200
4 x 100 M run
Rest 30 seconds between each 100

Cash-Out:
2 x 
10 Pistols
10 Knees to elbows
10 Supermans
5 Towel Pull ups

Run, Jump & Throw!

Wednesday 4/8/09

Workout of the Day: 

"Kelly"

400 Meter Run

30 Box Jumps (24'')

30 Wall Balls (20 Lb/16 Lb)

5 Rounds 

For Time! 

Challenge of the Day: Max Kettlebell Swings in 2 Mins 

(24 Kg/16 Kg)

Fundamental of the Day: Front Squat

Focus. Nick keeps his eye on the prize as he prepares to power the wall ball up to the target.  How do you focus yourself through your workouts?  Do you find something like a target and just zone in on it?  Do you close your eyes?  Do you just let your mind wander to your happy place?  Do you break your work down into smaller sets and count your way through it, set by set?  Performing well in CrossFit workouts is as much mental as it is physical.  We can all learn those little mental tricks from each other.  Post your strategy to comments.

CrossFit Moms / Beginners

Workout of the Day:

21 walking lunges

21 pull ups or progressions

21 sit ups 

15 walking lunges

15 pull ups or progressions

15 sit ups 

9 walking lunges

9 pull ups or progressions

9 sit ups 

CrossFit Kids

Buy-In:
Set up a small barrier about 1-1.5 feet high
Jump over the barrier, 15 M bear crawl, 1 forward roll, spring up into a 30 M sprint
Repeat two more times

Workout of the Day:

"Smokey"
20 Bear Complex for time with PVC-15#
Bear Complex
Clean from floor, Front Squat, Push Press, Back Squat, Push Press, return to floor = 1 rep
Note : If form is not yet solid, do this workout without the clock, and concentrate on proper form.

Cash-Out:
2 x
5 Skin the Cats
Max L sit

A Different Josh

Tuesday 4/7/09

Workout of the Day:

"Joshie"

21 Right-Arm Dumbell Squat Snatches (40 Lb/30 Lb)

21 L-Pull Ups

21 Left-Arm Dumbell Squat Snatches

21 L-Pull Ups

3 Rounds

For Time!

Challenge of the Day: 500 Meter Row

Movement of the Day: Snatch

Warm-Up of the Day: Burgener Warm-Up

Universally Scaleable. Richard, owner of Strictly Organic Coffee, shows us how even a movement as advanced as the Iron Cross can be scaled.  By working through the progressions you can Do The Impossible!  Nice work Richard!

Coach's Priorities:

1. Safety
2. Better Movement 
3. Increased Fitness Level 

Remember that first and foremost we are going to focus on fixing your body by keeping you from injuring it (and decreasing your fitness level) and making you move better.  Only after this is done can we make you "more fit" by increasing your performance.  Make sure you are also prioritizing your training this way and not just skipping right to Priority 3, letting poor technique and risk of injury set you back.  

Question of the Day: 

What is the most important reason why you CrossFit?   Is it to prevent injury, disease, health conditions, etc? Is it to learn how to move better and acquire better biomechanics?  Or is it simply to get "more fit?" Post answers to Comments.

Advanced Strength

Workout of the Day:

5 Bodyweight Overhead Squats

5 Weighted Pull Ups (50 Lb/25 Lb)

As Many Rounds as Possible in 20 Minutes

CrossFit Kids

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

Workout of the Day:
14 D Ball slam 10-12#
200M Run
14 DB Snatches Right Arm 10-15#
200M Run
14 DB Snatches Left Arm 10-15#
200M Run
14 DB Push Presses Right Arm 10-15#
200M Run
14 DB Push Press Left Arm 10-15#
200M Run
14 DB Clean Right Arm 10-15#
200M Run
14 DB Clean Left Arm 10-15#
200M Run
14 Wall Ball 8-10#

Cash-Out:
10 Skin the Cats
Max L sit

3 Bars of Death

Monday 4/6/09 

Workout of the Day:

"Linda"

10-9-8-7-6-5-4-3-2-1 of:

Deadlifts (1 1/2 BW)

Cleans (3/4 BW)

Press* (3/4 BW)

For Time!

* Linda is normally done with BW Bench Press before Cleans instead of Shoulder Press after. 

* Scale to Push Press or Jerk if failure occurs.

Challenge of the Day: Iron Cross

Fundamental of the Day: Shoulder Press

High Intensity.  Jill and Jonna prepare to deadlift during "Mr. Joshua" last week.  Let's just hope that their lumbar curves both improved before coming up :) 

During a workout like that or like today's "Linda" it is very difficult to keep technique and consistency when you add such high intensity.  The proper progression for movement is: 

1. Technique
2. Consistency 
3. Intensity 

Of course in CrossFit you are always going to be adding high intensity to the mix before you're consistently able to maintain proper technique.  The question is: Are you going to focus on consistently using proper technique before adding intensity again?  That is is why we practice the fundamental movements every class before the workout.  

Question of the Day: Do you like the "Fundamental of the Day" portion of class?  Is it your favorite part because you learn how to move better?  Or is it your least favorite part because it is the least intense and the most boring to you?  We believe in a philosophy of virtuosity, which is doing the common uncommonly well.  The problem is there are only so may overhead squats you can do before wanting to work on the "fun stuff," the kipping pull up or the muscle up, etc.  So we want to hear from you!  How important are CrossFit's 9 Fundamental Movements (squats, presses, deadlifts) to you?  Should they be our top priority and should we spend 10 minutes a day working on them?    

CrossFit Moms / Beginners

Workout of the Day:

"Baby Nancy"

5 rounds

Run 400m

15 overhead squats #15-45

CrossFit Kids

Buy-In:
2 x
15 Side to side jumps over a small barrier
25 M Bear crawl
forward roll
25 M Bear crawl back to start

Workout of the Day:
21-15-9:
Deadlifts (15- 35#)
Push ups
15 Squats

Cash-Out:
2 x
3 Pull overs
Max L - sit

R&R

Sunday 4/5/09

Rest Day or 

Fundamentals Day

Rest up for another big week or work on the following movements:

Deadlift

Squat Clean

Shoulder Press

Dumbell Snatch

L Pull-Ups

Box Jumps

Wall Balls

Running

Clean & Jerk

Push Ups

Pull Ups

Sit Ups

Air Squats

Recovery. John gets a cup of water for Justin after "Murph" Every student in the 5:30 class in Bend got either a running partner to finish and/or water after finishing from fellow students. Now that is community and camaraderie! 

Remember students - recovery is as important if not more important than training.  This includes rest (time off from work or training), sleep, nutrition, water, stretching, massage, etc.  

There is no such thing as over-training, just under-recovering! Last week was hard and this week will be too so focus on recovery today! 

Yesterdays Hopper Workout:

"Trevor"

300 Pull Ups

400 Push Ups

500 Sit-Ups

600 Squats

For Time As a Team of 3-4!

Both Bend and Redmond had two teams of 3 compete.  Bend had a virtual tie right at 60 minutes and Redmond had a close one as well finishing in just over 48 minutes!  (Time for another competition?)

Yesterdays "Quarter Gone Bad" Results:

Men:

Hack 114

GW 93

Trav 90

Wild 82

Holt 72

Brett 62

Women:

Jonna 74

Michelle 73

Elena 65

Tracie 59

Team 2 of Trav, GW, Holt, Elena and Michelle barely edged Team 1 393-391!  

Remember, next weeks Competition Workout will be Saturday at 10am! 

Competition Saturday

Saturday 4/4/09

Workout of the Day:

Hopper Workout

All 3 classes are booked today with the Hopper Workout at both Bend and Redmond at 9am and the workout below at 11am in Bend.

Advanced Workout of the Day:

"Quarter Gone Bad"

:15 of Thrusters (135 Lb/95 Lb)

:45 of Rest

:15 of Weighted Pull-Ups (50 Lb/25 Lb)

:45 of Rest

:15 of Burpees 

:45 of Rest

5 Rounds for Reps

Challenge of the Day: Max Pull Ups

High Intensity. GW shows us what Armored Burpees feel like!  Today, in the advanced class, the burpees will be un-armored but the pull-ups will not be.  This will be the first time we've introduced our competitors to weighted pull-ups or heavy thrusters in a workout.  How will they handle the challenge?  We will see at 11am . . . 

Mighty "Murph"

Friday 4/3/09

Workout of the Day:

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run 

For Time!

High Intensity. Coach Colin cranks out the pull ups while new student KJ keeps score at the Challenge on Saturday.  Try to bring this kind of intensity into todays long workout.  It will be most challenging to keep that power output high during the 30-60 minute range.  Come ready for a challenge to finish "Murph!"

Announcing: Nutrition Seminar Postponed! 

The nutrition seminar, scheduled for this Saturday, April 4th has been postponed to Saturday May 2nd from 12pm-3pm.  This will allow you to kill 2 birds with 1 stone by attending the "Helen" Challenge from 9-11 and then the nutrition seminar after a good zone-friendly meal from Noon to 3 in Bend.  All registered students will have their enrollments transferred.  This way, we will be able to reach more of our students at once.  If you need help with nutrition beforehand let a coach know!

Attention: COC Competitors!

Tomorrow's 11am class will be the first designed to prepare you for competition.  With only 6 weeks to go it will be very important that you attend as many of these as possible in order to maximize your performance.  There is room for at least 3 more that are serious about competing!

CrossFit Moms/Beginners

Workout of the Day:

15 Knees-to-Elbows

15 Good Mornings (45 Lb)

5 Rounds

Warm-Up of the Day:

Mini-Murph:

400 Meter Run

25 Pull Ups

50 Push Ups

75 Squats

400 Meter Run

CrossFit Kids

Buy-In:
100 M
5 Squats
50 M
5 Push ups
50 M
5 Squats
100 M
5 Push up

Workout of the Day:
15 Burpees
5 Jumping or Seated Muscle ups
9 Burpees
4 Jumping or Seated Muscle ups
6 Burpees
3 Jumping or Seated Muscle ups

For Time!

Cash-Out:
2 x 
3 Cartwheels 
50 M Sprint

Time to Re-Test

Thursday 4/2/09

Workout of the Day: 

"Baseline"

500 Meter Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

For Time!

Challenge of the Day: Max Bodyweight Deadlifts 

Movement of the Day: Kipping Pull-Ups

Universally Scaleable. Annie shows us how COC is a place where women do pull ups.  This is the story of every female CrossFitter.  Arrive at CrossFit without being able to do pull ups and leave being able to crank them out.  The only question is how long it will take them.  You are well on your way Annie!

Results Are In! 

The March Bring-A-Friend-For-Free Contest Is Officially Over!  Final Numbers:

Total Guests:

Bend - 53

Redmond - 35

Total: 88 Guests Introduced to CrossFit in March!

Congratulations Bend on earning your first set of parallel bars on their way!  

Top Bend Host: Hawk Chait with 16 Guests

Top Redmond Hostess: Tiffani Calder with 11 Guests

Congratulations to Hawk and Tiffani who both earned a FREE month of CrossFit Tuition!   

Students: You can still bring guests to class for free but they must take the free intro class first.  Call us for details.

Advanced Endurance

Workout of the Day:

Tabata 5k Row

For Time!

CrossFit Kids

Buy-In:
2 times through
25 Side to side hops over small barrier
20 Sit ups 
15 Squats
10 Push ups
5 Pull ups

Workout of the Day:

"McKenna"
Dumbbell Hang Power Cleans, 10-20#
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

Cash Out:
1:00 Plank hold
25 Sit ups