Central Oregon CrossFit

Happy 2nd Half '09

Wednesday 7/1/09

Workout of the Day: 

50 Air Squats

100 Rope Jumps

5 Rounds

For Time!

Warmup of the Day: 3x: Ladder Drills - 5 Kettlebell Deadlifts - 5 Ring Chair-Sit to L-Sit - 5 Thrusters - 5 Pullups - 100m Row

Tabata of the Day: Knees to Elbows

Set of the Day: Run 2x600

Challenge of the Day:  Planks

Movement of the Day: Air Squat

Quote of the Day: "Unless a man undertakes ore than he possibly can do, he will never do all that he can." - Henry Drummond

Results.  No this is not a picture of Matthew from college.  He just happens to be as fit (if not fitter) than he was in college and looks 5-10 years younger than he did 6 months ago.  Getting in the best shape of your life.  That's what CrossFit produces . . . 

2009 Is now half over.  What resolutions have you achieved?  What resolutions are you on pace to achieve? Is it time to make 2nd half resolutions?  Feel free to post successes and goals to comments.

CrossFit Kids

Buy-In:
2 x
Alligator crawl 30 M => Run 100 M => 10 Tuck jumps 

Workout of the Day:

"Kollin"
For Time:
3 Rounds
5 Broad Jumps
15 Deadlifts (15-35#)
15 Push ups

Cash-Out:
Repeat the following twice
15 second total L-sit 
3 Skin the cats

Game:

CrossFit Dodgeball

A 10 Round Bout

Tuesday 6/30/09

Workout of the Day: 

15 Deadlifts (135 Lb/ 95 Lb)

15 Pushups

10 Rounds

For Time!

Warmup of the Day: 2x: Hurdle Drills - 10 Med Ball Cleans - 2 Shoulder Rolls - 5 Wall Handstands - 5 Toes to Bar - Run 100m Forwards - Run 100 Meters Backwards

Fundamental of the Day: Push Jerk

Set of the Day: Push Jerk 5x3

Challenge of the Day:  Box Jumps in 1 minute

Movement of the Day: Deadlift

Quote of the Day: "By perseverance the snail reached the ark." - Charles H Spurgeon

"Fun"ctional Movements. The fearless five get after the speed ladder in the warmup before the "Helen" Challenge.  Would you say CrossFit is Punishment or "Funishment"?  Post answer to comments.

CrossFit Kids

Buy-In:
3 x
Alligator walk 15 M => Bear crawl 15 M => Sprint 35 M => 3 Cartwheels
Increase the speed of the sprint each round

Workout of the Day:

"Kaid"
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)

15 Squats

Cash-Out:
2 x
10 Roving Plank Push ups
3 Forward rolls

Game:

Med Ball Musical Chairs

Target Your Weakness

Monday 6/29/09

Workout of the Day: 

100 Overhead Squats (95 Lb/65 Lb)

For Time!

Warmup of the Day: 2x: LOB Relay Drills - 15 Air Squats - 10 Knees to Elbows - 15 Presses - 10 Pass-Throughs - 15 Double-Unders

Tabata of the Day: Pull Ups

Set of the Day: Row 3x500m

Challenge of the Day: Ring Chair-Sit/L-Sit 

Movement of the Day: Overhead Squat

Quote of the Day: "When work is a pleasure, life is a joy." 

- Maxim Gorky

Coach's Comment: "Today's class will surely test at least one of your weaknesses.  Overhead squat, pullups, rowing and L-sit are probably 4 of the most common problem movements for students.  Discover your weakness and eliminate it!" 

New Standards. Spring '09 CrossFit Challenge Champ Wayne Bailey defies age and gravity by nailing this 39 inch box jump!  This is a Level 3 Advanced Benchmark on the new and improved Fitness Level Standards.  We have added some new measurements, such as max height box jump and max box jumps in 1 minute.  We have also made some changes to make the standards more consistent, including lowering the running standards.  This means many of you COC students may now qualify for one of those elusive shirts.  Check em out below and stay tuned for updated printouts for your  handbooks!

CrossFit Kids

Buy-In:
3 x
2 Forward rolls => Bear crawl 15 M => Lateral shuffle 15 M =>10 Side to side hop over a small barrier

Workout of the Day:

"Muscle-Up Helen"
3 rounds
Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Cash-Out:
20 Box Jumps
Max set of push ups

Game:

King of the Hill

Results Are In!

Sunday 6/28/09

Rest Day

Fear Your Workout.  This is the image of the "Helen" Challengers seconds before the start.  We can all only imagine what is going through their heads by their expressions and body language, as we have all been there, fearing what we are about to go through.  

Despite this challenge coming down to the few and the proud, the performances were mighty.  

Congratulations to the Most Improved Female and Overall Challenger Tiffani Calder with an 8-week improvement of 2 minutes and 14 seconds! Overall Time 9:46!

Congratulations to the Most Improved Male Challenger Wayne Bailey with an 8-week improvement of 1 minute and 13 seconds!  Overall Time 10:45!

Both earned $100 prizes and earned every dollar and second with their hard work and dedication over the last 8 weeks . . . And it shows!  

Congrats again to the Spring '09 CrossFit Challenge Champions Tiffani and Wayne!  You Rock!

She's Baaaack ! ! !

Saturday 6/27/09

Workout of the Day: 

"Helen"

400 Meter Run

21 Kettlebell Swings (32 kg / 24 kg)

12 Pullups

3 Rounds 

For Time!

Come Test Out Your "Helen" Time Today at 10am!

Everyone Is Welcome To Come By! 

Results.  Tom Holt, along with other COC Students that made the trip to Bend May 2nd, will be re-testing his "Helen" time today.  

Challenge Yourself. "Helen" is our Spring Challenge and one of four challenges we host during the year to give students the opportunity to measure their performance gains.  

Fight Gone Bad. The summer 2009 Challenge is "Fight Gone Bad!"  The baseline day will be Saturday, August 1st.  The finale will be Saturday, September 26th.   This event is also an international fundraiser.  Click HERE for more info!

10x10x10

Friday 6/26/09

Workout of the Day: 

10 Burpees

10 Pull Ups

10 Rounds

For Time!

Warmup of the Day: 1x: King of the Hill - Burgener Warmup x 2 - Run 400 meters

Fundamental of the Day: Clean

Set of the Day: Clean 5x3

Challenge of the Day:  Rope Climb

Movement of the Day: Kipping Pullup

Quote of the Day: "When you get to the end of your rope, tie a knot and hang on." - FDR

Functional Fitness.  CrossFit Kid Brady follows coach's orders by learning a new sport in Rock Climbing with Ryan on Wednesday.  It looks like all that practice on the Rock Wall at COC has paid off!  Whether these kids are breaking school records, dominating the diamond or Smith Rock, one thing's for sure: They are tough to keep up with!  Can't wait to see all they can accomplish with CrossFit as their conditioning program . . . 

Reminder!  "Helen" is returning to COC tomorrow at 10am!  See you all there!  

CrossFit Kids

Buy-In:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 100 M sprint
10 Squats
10 Push ups

Workout of the Day:
Complete as many rounds in 10 minutes as you can of:
25 Box Jumps, 20"
Max rep Pull-ups

Cash-Out:
25 Sit ups 
15 Back Extensions or Supermans
25 Sit ups

Game:

CrossFit Basketball

Quad Killer

Thursday 6/25/09

Workout of the Day: 

10 Front Squats (135 Lb/95 Lb)

25 Jumping Pullups

3 Rounds

For Time!

Warmup of the Day: 2x: Ladder Drills - 10 Push Presses - 10 Hanging Knee Raises - 10 Teeter-Totters - 10 Kettelebell Deadlifts - LOB Backward Run

Tabata of the Day: Cone Jumps

Set of the Day: Run 4x400

Challenge of the Day: 400m Run  

Movement of the Day: Front Squat 

Quote of the Day: "No, it doesn't get any easier.  You wouldn't want it to either." - Greg Glassman (CrossFit Founder)

Post thoughts to comments

The Face of Intensity. Candy gruels through the nasty high-pull/thruster WOD Tuesday.  She is now on the road in Montana, fitting in WODs where she can find them.  One of our first students and hardest workers, Candy's hard work is really showing in her performance and figure.  Keep up the good work Candy!

CrossFit Kids

Buy-In:
200M Run, 50 M Lunges

Workout of the Day:
5-7-10
Broad Jump
Thruster PVC-15#
SDHP Sumo Deadlift High Pull PVC-15#

Cash Out:
Practice forward rolls for five minutes

Runnin' Diane

Wednesday 6/24/09

Workout of the Day: 

21-15-9:

Deadlifts (225 Lb/155 Lb)

Run 800 Meters

For Time!

Warmup of the Day: 2x: Relay Drills - 10 Pistols - 10 Hanging Straight-Leg Raises - 10 Burpees - 10 sec Inverted Ring Hang - 10 Double-Unders

Fundamental of the Day: Snatch

Set of the Day: Snatch 5x5

Challenge of the Day:  Levers

Movement of the Day: Deadlift

Quote of the Day: "Don't brag about tomorrow, since you don't know what the day will bring." - Proverbs 27:1

Relative Intensity.  This proves CrossFit truly is for everyone.  Whether you are little Mr. McDonald or big Mr. Bailey CrossFit does not care.  It will meet you where you are and help you find out where your cliff's edge is.  Come as you are to find out where your relative level of max intensity is.  The truth will set you free! :) 

CrossFit Kids

Buy-In:
20 Sit ups
10 Toes to bar

Workout of the Day:

"Broomstick Mile"
using a broomstick or pvc pipe:
10 Back Squats
10 Front Squats 
10 Overhead Squats 
Run 400 meters
10 Shoulder Press 
10 Push Press
10 Push-Jerk
Run 400 meters 
15 Hang Squat Cleans 
Run 400 meters
15 Snatches
Run 400 meters

Cash-Out:
20 Sit ups
10 Toes to bar

Game:

Med Ball Musical Chairs

Push & Pull

Tuesday 6/23/09

Workout of the Day: 

15 Sumo-Deadlift High Pulls (95 Lb / 65 Lb)

15 Thrusters (95 Lb / 65 Lb)

5 Rounds

For Time!

Warmup of the Day: 2x: Cone Drils - 15 Box Jumps - 5 Forward Rolls - 15 Squat Thrusts - 50 Singles

Tabata of the Day: Sit-Ups

Set of the Day: Row 2 x 750m

Challenge of the Day: Butterfly Pullups 

Movement of the Day: Thruster

Quote of the Day: "No discipline is enjoyable while it is happening - it's painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way." - Hebrews 12:11

Constantly Learn and Play New Sports. That is part of the CrossFit Methodology.  Are you following it?  CrossFit is far more rewarding and enjoyable when you use it and test it in sport.  What sports are you playing this summer?  Interested in picking up a new one?  Post your answer to comments.  Coach Hudson has taken dozens of first-timers to Smith Rock to give climbing a try.  If you wanna go this summer, just let him know! 

Reminder!  "Helen" is coming this Saturday at 10am.  This event is FREE for all COC students!  Click  HERE to sign up!

CrossFit Kids

Workout of the Day:
AMRAP in 10 minutes
10 Supermans
5 Kipping Pull ups/Beginner or assisted ok
Sprint 100M
5 Kipping Pullups/Beginner or assisted ok
10 Supermans
Sprint 100M

Game:

CrossFit Dodgeball

Good 'ol Liz

Wednesday 6/17/09

Workout of the Day: 

"Elizabeth"

21-15-9:

Cleans (135 Lb/ 95 Lb)

Ring Dips

For Time!

Warmup of the Day: 1x: King of the Hill - 15 Kettlebell Swings - 15 V-Ups - 15 Pull-Ups - 2 Handstand Rolls - 500m Row

Fundamental of the Day: Push Jerk

Set of the Day: Jerk 5x5

Challenge of the Day:  Turkish Get Up

Movement of the Day: Clean

Quote of the Day: "It's not whether you get knocked down; it's whether you get up." - Vince Lombardi

Tom and Ryan battle through "Angie"

CrossFit Kids

Buy-In:
Max Handstand Push ups

Workout of the Day:
10 Rounds
100M Sprint
15 Squats

Cash-Out:
Practice gymnastic bridges ( back bends) for two minutes.

Game: 

CrossFit Bowling

Recover

Sunday 6/21/09 

Workout of the Day: 

Rest and Recover as Much as Possible! 

A lone deer resting near Smith Rock State Park . . . 

Choose Your Own Adventure

Saturday 6/20/09

Workout of the Day:

Do something active, fun, adventurous and challenging outside today.

Post your choice to comments.

Ryan, Jen, Samson, Annie and little Grace on a bike ride near Sisters . . . 

Last WOD of the Week

Friday 6/19/09

Workout of the Day: 

15 Overhead Squats (95 Lb/65 Lb)

5 Muscle-Ups

5 Rounds

For Time!

Warmup of the Day: 2x: Hurdle Drills - 12 Double-Unders - 9 Pass-Throughs - 6 Overhead Squats - 3 Skin the Cats - 1 Cartwheel (each side)

Tabata of the Day: Tuck Jumps

Set of the Day: Sprint 5x200

Challenge of the Day:  Max L-Sit

Movement of the Day: Muscle-Up

Quote of the Day: 

"Let us run with endurance the race that is set before us . . . " 

- Hebrews 12:1

"Hi Mom!"  Is Tom grimacing or smiling? I can't tell. Post your guesses to comments.  Regardless, I believe Tom has earned the school record for the bloodiest callus tear.  Congrats Tom!

Announcing: No class this weekend since all coaches are out of town.  But, remember that "Helen" is coming next Saturday the 27th at 10am.   Sign up  HERE

CrossFit Kids

Buy-In:
2 Forward rolls => Bear Crawl 25M => 2 Forward Rolls => 50 M Sprint => Max Long jump => 10 Squats => 10 Push ups

Workout of the Day:
21-15-9
Box Jumps, 20"
dowel snatch 

Cash-Out:
3 x 
10 Ring rows
Max Plank on elbows

CrossFit Game: CrossFit Limbo

 

The Bodyweight 100

Thursday 6/18/09

Workout of the Day: 

"Angie"

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

For Time!

*Complete all reps of each exercise before moving on to the next.

Warmup of the Day: 2x: Ladder: W-Drill - 10 Front Squats - 10 GHD Sit-Ups - 10 Wall Balls - 10 Kip Swings - 200m Row

Fundamental of the Day: Med Ball Cleans

Set of the Day: Cleans 5x5

Challenge of the Day: Headstand Pike Press/Straddle Press

Movement of the Day: Kipping Pull-Up

Quote of the Day: 

"Do not pray for easy lives. Pray to be stronger men! Do not pray for task equal to your powers. Pray for powers equal to your tasks. Then the doing of your work shall be no miracle, but you shall be a miracle." - Phillips Brooks

High Intensity. Tiffani at the bottom of her most-hated movement: the clean.  Just like jump-rope and so many other CrossFit movements, it's hated when it is new and foreign; but sometimes our most-hated movements turn into our favorites.  I can say that now with the clean after a year of good practice.  So Tiff, come on in today and keep at it!  Hit it hard this next month and you just become the "Queen of the Clean!" 

Question of the Day: What is your most-hated CrossFit movement and what is your favorite?  

Tough question, huh?  Post answers to comments.

CrossFit Kids

Buy-In:
2 x
2 Forward Rolls=>25 M Plank walk=>3 Handstand attempts

Workout of the Day:

"Naughty Kids"
3 rounds
25 Squats
5 Squat Muscle ups
10 Hang Power Cleans, pvc-25#

Cash-Out:
2 rounds
3 Cartwheels
10 Knees to elbows
20 Sit ups

Game:

CrossFit Bowling

Dead 'til ur Dead!

Wednesday 6/17/09

Workout of the Day: 

Perform 1 Deadlift in the 1st Minute, 2 in the 2nd Minute, 3 in the 3rd Minute . . . For as Long as Possible! 

(275 Lb/185 Lb)  

Warmup of the Day: x2: Ladder: Hopscotch-15 Wall Squats-1 Handstand Roll-15 Ring Dips-1 Rope Climb-100m Backward Run 

Tabata of the Day: Pushups

Interval of the Day: Row 1x1000m

Challenge of the Day: 1000m Row 

Movement of the Day: Deadlift

Quote of the Day: "Encouragement costs you nothing to give, but is priceless to receive." - Anonymous

The Value of Good Coaching. Coach Chris gives his student Julie some pointers on how to handle that ever-frustrating piece of equipment: The jump rope.  We all start off hating it and eventually learn to love it - or at least do it!  Sometimes to get the hang of things all you need is that one cue that makes it click!

Feel free to share your coaching breakthrough stories in comments below . . . 

CrossFit Kids

Buy in:
20 Toes to Bar
20 Side to Side Jumps

Workout of the Day:

"Courntney"
As Many Rounds As Possible in 11 Minutes of:
5 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 12- 20"

Cash-Out:
25 T- Push ups

Game:

CrossFit Limbo

Triplet Tuesday

Tuesday 6/16/09

Workout of the Day: 

21-15-9: 

Burpees

Kettlebell Swings (24 Kg/16 Kg)

Box Jumps (20'')

Warmup of the Day: 2 Rounds: Ladder: 2-in,2-out - 10 Sit-Ups - 10 Hip Extensions - 10 Ring Pull Ups - Max Ring L-Sit - 200m Run

Strength Set of the Day: Snatch 5x5

Challenge of the Day: Toes to Bar

Quote of the Day: "The Lord is with me; I will not fear. What can man do to me?" - Psalm 118:6

"Please declare me as winner of Medicine Ball Musical Chairs Coach Ryan" is written all over CrossFit Kid Ryan Barnes' face, along with those praying hands.  He did win, just barely, over his brother Brady in their return to CrossFit Kids after a great baseball season.  Welcome back guys!

If you haven't read this article yet, that came out just after the NW Regionals we attended in Seattle, read it now by clicking on Read Article 

If you have read the article but missed the corresponding video that gives our own Tom McDonald some face time watch it now by clicking on Play Video

CrossFit Kids

Buy-In:
3 x
2 Forward rolls => Bear crawl 25 M => => 50 M Sprint => 5 Side to side hop over a small barrier

Workout of the Day:
3 rounds
Alligator Crawl 20 M
3 Half Rope Climbs
10 Deadlifts (25 Lb-35 Lb)
10 Tire Jumps (jump in tire then out again = 1)

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

Game: CrossFit Dodgeball

Helen is Returning

Monday 6/15/09

Workout of the Day:

"Twins"

2 Rounds of the following 2 Consecutive Couplets:

1. 750 Meter Row + 20 Handstand Pushups
2. 20 Thrusters (115 Lb/85 Lb) + 20 L-Pullups 

Warmup of the Day: Ladder: 4-in, 15 Prone Cobras, 15 Hollow Rocks, 15 Pushups, 3 Skin-the-Cats, 50 Singles

Tabata of the Day: Double-Unders

Interval of the Day: Partner Run 10x100

Skill of the Day: Teeter-Totters

Challenge of the Day: Freestanding Handstand 

Quote of the Day: "I am only an average man but, by George, I work harder at it than the average man." - Teddy Roosevelt

Redmond Challenge! Wayne and Coach Colin celebrate the last challenge we had in Redmond (Fran) back in December.  It's been far too long so we are doing it again with a different girl (Helen) in 2 weeks on Saturday, June 27th at 10am!  Some of you originally tested back on May 2nd in Bend but ALL Redmond students and coaches are invited and encouraged to participate in this event.

The following students are expected to re-test:

• TMcD A 8:18
• Matthew A 10:49  
• Tom H A 10:50 
• Tiffani A 12:00 
• Tracie A 13:46 
• Tim A 13:46  
• David L A 14:25  
• Connor Z 14:36 
• Wayne B 11:58 
• Judy C 15:28  
• Becky C 2 2/3 Rnds  

With Only 7 Men and 4 Women going for most-improved the odds of winning those $100 checks are very high!  Time to tune up the training and earn some $! 

To register for "Helen" 6/27 10am in Redmond Click HERE  

CrossFit Kids

Buy-In:
10 Handstand attempts
Angry gorilla walk 25 M => 2 Forward rolls => 10 Tuck jumps
10 Handstand attempts

Workout of the Day:
5 rounds for time
10 Roving Push ups
10 Sprawls
10 Becks Burpees

Cash-Out:
Max L-sit
20 sit ups
Max L-sit

BEND - Oregon CrossFit

Monday June 15th

WOD: Baseline

Challenge: Max Handstand Pushups

Fundamental: Deadlift

Tabata: Deadlift

 

Hopper Day

Saturday June 13th

WOD: Unknown

Strength: Unknown

Challenge: Unknown

Friday Flip Up Day - Wear Your Skirt

Friday June 12th

WOD

25 Double Unders

25 Burpees

25 Sit ups

3 Rounds

Challenge: 1 Mile Run

Strength Set: Over Head Squat

CrossFit Crazy!

6/11/2009

WOD:

20 KB Swings (24/16)

40 Push Press (75/45)

60 Squats

3 Rounds

Strength Set: 3X3 Squat Clean

Challenge: Jump Rope

Fundamental: KB Swings

Look at this scene out the front door of Oregon CrossFit in JUNE!!!

Coach Trav is so mean! Squat thrusts while you wait for the rower, what? 

Feel the burn

6/10/2009

WOD
400m run
400m row
4 rounds

Tabata Day: Tabata Pullups
Challenge: Muscle Ups
Fundamental: Muscle Up

Hawk and Max working on the front squat during the WOD Monday morning.

How many rounds?

Tuesday 6/9/2009

WOD

7 rounds

Sumo Deadlift High Pull 10 (95/65)

Ring Dips 10

Strength Set: Shoulder Press 3x3

Challenge: 800m Run

Fundamental: Sumo Deadlift High Pull

  

Amanda faces level 3 on the rope climb challenge, nice work!

Chris and Cory show some strength during the killer 15 minute WOD Monday.

Come And Get Some

Monday June 8th

WOD: 15 Min. AMARP

7 Front Squats 185/135

7 Burpee Pull ups

Challenge: Rope Climb

Fundamental: Front Squat

The new class schedule is done. We will post a printable version on tomorrow post.

Heaven Can Wait

Sunday, June 6th

Wod: 5k Walk/Run For Breast Cancer At Drake Park.

www.heavencanwait.org

Go and support this great event that benefits the Sara Fisher project.

 

HoPper DaY

6/6/2009

WOD:

First Student In Draws The Card

Challenge: First student to finish the warm up picks

Strength: You decide

Practice Your Pose

Friday 6/5/2009

WOD

Run 400m

50 Pushups

Run 400m

40 Pushups

Run 400m

30 Pushups

Run 400m

20 Pushups

Run 400m

10 Pushups

Run 400m

Challenge: Chair Sit "L" Sit

Fundamental: Pose Running

My HERO

Thursday 6/4/2009

WOD

"Erin"

Split Cleans 15 (95/65)

Pull Ups 21

5 rounds

Strength Set: Snatch 3x3

Challenge: 500m row

Fundamental: Split Clean

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

 

Crazy Tim finishing strong at the Oregon Games this past Saturday. Again, we thank all of our competitors and volunteers for pulling together and making a successful event. We couldn't do it without you guys:)

Oregon CrossFit Rocks!

Wednesday 6/3/2009

WOD:

Diane

21-15-9

Deadlift

Hand Stand Push Ups

Strength Set: Weighted Pull Ups

Challenge: Max Toes To Bar

Fundamental: Deadlift

Rob, GW, & Claude on the 500m row at the Oregon Games. If you haven't already seen it check out the main site another great picture from our event made it BIG.

Grizzly Strength

Tuesday 6/2/2009

WOD:
"The Bear Complex"
5 Rounds, 7 Reps each, where one rep is:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Bar can't be placed on the ground, except between rounds, even to re-grip. Squats must break parallel. It is acceptable to go from the squats to the push press (thruster), but the clean and front squat are separate movement. Increase load each round until you reach your max load on the final round.
Challenge: Sit Ups