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