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