Central Oregon CrossFit

Grand Re-Opening!

Saturday 8/1/09

Workout of the Day: 

"Fight Gone Bad" 10am

Perform 1 Minute of Each:

Rowing (for calories)

Push Press (for reps) 75/55

Box Jumps (for reps) 20"

Sumo-Deadlift High Pulls (for reps) 75/55

Wall Balls (fro reps) 20/16

Followed by 1 Minute of Rest

3 Rounds For Points!

Tiffani experiences her first CrossFit Workout "Fight Gone Bad" almost a year ago.  Last year she ran a 5k before the workout - this year she will be teaching a Group Kick class.  Not only that but she also will most likely be the most improved from last year in our 2nd Annual Fight Gone Bad Challenge Event .  She will be stepping up from Class B to Class A today and it will still be fun to see how badly she crushes her first score of 176!  Its amazing what a year of CrossFit can do!

CAN'T MAKE IT? THE MAKEUP FOR THE FIGHT GONE BAD CHALLENGE WILL BE MONDAY AUGUST 3RD AT 7PM!

Prepare to Fight!

Friday 7/31/09

Workout of the Day: 

Prepare for Fight Gone Bad!

Quote of the Day: "Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go." - Joshua 1:9

The first workout in the Old Box: Fight Gone Bad almost 1 year ago.  Will you be a part of the first workout in the New Box? Tomorrow at 10am - Be There!  New group picture to be posted tomorrow along with results!  

CAN'T MAKE IT? THE MAKEUP FOR THE FIGHT GONE BAD CHALLENGE WILL BE MONDAY AUGUST 3RD AT 7PM!

Time to Move!

Thursday 7/30/09

Workout of the Day: 

Run 800 Meters

20 Squat Snatches (75 Lb/45 Lb)

20 Squat Cleans (75 Lb/45 Lb) 

100 Sit-Ups

20 Squat Snatches

20 Squat Cleans

Run 800 Meters

For Time!

Warmup of the Day: Hurdle Drills - Wall Squats - GHD Sit-Ups - Ring Dips - Kip Swings - Hip Swings - Singles

Fundamental of the Day: Snatch 

Set of the Day: Snatch 5x1

Challenge of the Day:  Cartwheel/Roundoff

Movement of the Day: Squat Clean

Quote of the Day: "The one who endures to the end will be saved." - Matthew 24:13

How do you move a 3,000 Pound Rock Wall 1 Mile in 1 Hour?

You have the right help . . . 

The right equipment . . . 

And you're very careful!  

A big thanks to Wayne and TMcD who moved our biggest piece of equipment in record time!  

A quick sneak peek at our new home . . . 

CrossFit Kids

Create Your Own WOD!

Super Cindy

Wednesday 7/29/09

Workout of the Day: 

"Heavy Cindy"

15 Pullups

30 Pushups

45 Squats

As Many Rounds as Possible in 20 Minutes!

Warmup of the Day: Cone Drills - 15 Med Ball Cleans - 1 Handstand Forward Roll - 15 Ring Dips - 10 Hanging Straight-Leg Raises - 10 Single-Leg Hurdle-Hops - 500m Row

Tabata of the Day: Tuck Jumps

Set of the Day: Run 2x600

Challenge of the Day:  Handstand Hold

Movement of the Day: Kipping Pullups

Quote of the Day: "The future has several names.  For the weak, it is the impossible.  For the fainthearted, it is the unknown.  For the thoughtful and valiant, it is the ideal." - Victor Hugo

The Early Morning Crew gets after Tabata Hurdle Hops . . . 

CrossFit Kids

Cash-In:
2 x
2 Forward rolls => Bear crawl 15 M => Handstand attempts => 2 Forward rolls => 5-10 push ups

Workout of the Day:
4 rounds
Sprint 200 M
Walk 200 M

Cash-Out:
25 Sit ups
15 Toes to bar

Weightlifting Day

Wednesday 6/17/09

Workout of the Day:

"Last Ascent"

5-10-15 of:

Back Squats (225 Lb/135 Lb)

Box Jumps (20'')

For Time!

Warmup of the Day: Hurdle Drills - 20 Dowel Snatches - 20 GHD Sit-Ups - 20 Burpees - 2 Rope Climbs -  20 Pistols - 200 Meter Run

Fundamental of the Day: Sumo-Deadlift High-Pull

Set of the Day: Sumo-Deadlift High-Pull 5x3

Challenge of the Day:  15 Rep Push-Press Max

Movement of the Day: Back Squat 

Quote of the Day: “There are no limits. There are plateaus, but you must not stay there, you must go beyond them. A man must constantly exceed his level.” - Bruce Lee

Come ready to pack the plates on today.  Please drop and throw the weights as much as you like! 

CrossFit Kids

Buy-In:
5:00 Jump rope practice

Workout of the Day:
For Time:
3 Rounds
5 Broad Jumps
10 Deadlifts (15-25#)
15 Push ups (progressions okay)

Cash-Out:
5 Skin the Cats
5 Minutes stretching.

Just 5 More WODs in the "Big Box"

Monday 7/27/09

Workout of the Day: 

Perform 1 Snatch in the 1st Minute, 2 in the 2nd, 3 in the 3rd . . . For As Long As Possible! (115 Lb/75 Lb)

Warmup of the Day: Ladder Drills - 20 Ball Squats - 18 Box Jumps - 16 Squat Thrusts - 14 Ring Pullups - 12 Single-Leg Bounds - 10 Double-Unders 

Tabata of the Day: Knees to Elbows

Set of the Day: Row 3x500m

Challenge of the Day: Max Pushups 

Movement of the Day: Snatch

Quote of the Day: "Do not let your heart faint, do not be afraid, and do not tremble or be terrified; for the Lord your God is He who goes with you, to fight for you against your enemies, to save you." Deuteronomy 20:3-4

The 5am Die-Hards press the floor while the sun rises behind Smith Rock.  There will only be 5 more chances to get after it in the place where it all began almost a year ago!  Finish Strong before the big move!

Schedule Announement:

To allow time to move everything over for Fight Gone Bad Saturday Morning the last class will be this Friday July 31st at 6am.  THERE WILL NOT BE A NOON, KIDS OR 4:30 CLASS ON FRIDAY! Feel free to get up a little early Friday to join us for the finale!

CrossFit Kids

Buy-In:
2 x
3 Handstand attempts => Forward roll => Reverse plank => Jump up run 100 m

Workout of the Day:
Three rounds
20 Box jumps, 15-20"
Followed by 
3 rounds of:
3 Pull ups (Beginner and assisted okay)
6 Push ups
9 Squats

Cash-Out:
2 minutes Lever progression

Summer Sunday

Sunday 7/26/09

Rest Day

Last Hopper on Hemlock

Saturday 7/25/09

Workout of the Day: 

Hopper Workout at 9 with Coach Colin!

Just One Week Until the 1st WOD in the New Box . . . 

The TMcD Project is on schedule!  

Stay Tuned for Sneak Preview Photos . . . 

Our newest firebreather reps out 225 under a watchful eye . . 

There is Something About Mary

Friday 7/24/09

Workout of the Day: 

"Mary"

5 Handstand Pushups

10 Pistols (5 Each Leg)

15 Pullups

As Many Rounds as Possible in 20 Minutes

Warmup of the Day: Ladder Drills - Max L-Sit - 20 Hip Extensions - 10 Teeter-Totters - 10 Toes to Bar -20 Romanian Deadlifts - 60 Singles

Tabata of the Day: Cone/Hurdle Jumps

Set of the Day: Run 4x400

Challenge of the Day:  Top 400m Run Time

Movement of the Day: Pistols

Quote of the Day: “Hiding from your weaknesses is a recipe for incapacity and error." - Greg Glassman

New Schedule at the RAC begins Monday, August 3rd after the Fight Gone Bad Grand Opening on Saturday, August 1st at 10am.  Sign up in the Box or at the RAC today while space is available!  

Only one more week in the Hemlock Box.  Let's try and get everyone out for at least one more class in the Big Box to start and finish this transition with a bang!

In order to help all of you with all of the transition we have put you through, we are thanking you for your loyalty and commitment by lowering COC Tuition.  

Unlimited Classes (Gold) is now no more than $119 per month!  Twice a week students (the new Silver) will pay no more than $99 per month.  AND . . . you will all receive a free VIP RAC Memberships including Locker Rental, Towel Service and Unlimited Tanning.  Everyone's tuition will be adjusted starting in August! :) If you would like to upgrade or extend your agreement to adjust your rate just let us know HERE

Please see below and stay posted for details!  

CrossFit Kids

See www.crossfitkids.com for WOD

 

Got Balance?

Thursday 7/23/09

Workout of the Day: 

Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time and loads to comments.

Warmup of the Day: 5 Rock Wall Climbs - 15 Overhead Squats - 15 Tire Jumps - 15 Wall Balls - 15 Pass-Throughs - 15 Single-Leg Tire Jumps - 15 Double-Unders

Fundamental of the Day: Overhead Squat 

Set of the Day: Overhead Squat 5x3

Challenge of the Day:  Muscle-Ups

Movement of the Day: Single-Arm Deadlift / Push-Press

Quote of the Day: 

"Great modesty often hides great merit." - Benjamin Franklin

The TMcD Duo pump out their ring dips on Monday.  Soon we will be having a CrossFit Couple Challenge.   Anyone think there is a couple out there that could take on Tom & Tracie?  Jen and I would take a shot at the title (If she wasn't pregnant of course:) Anyone else down for a CrossFit Couple Challenge this Fall?

CrossFit Kids

Buy-In:
2 x 
Army Crawl 15 M => Sprint 30 M => Bear Crawl 15 M => Handstand => Forward roll

Workout of the Day:
15-12-9
10-15# Dumbbell hang squat cleans
Burpees

Cash Out:
20 Box jumps
5 Handstand attempts

Wednesday Widow-Maker

Wednesday 7/22/09

Workout of the Day: 

21-18-15-12-9-6-3:

Front Squats (185 Lb/135 Lb)

GHD Sit-Ups

Warmup of the Day: Cone Drills - 15 Front Squats - 15 Sit-Ups - 15 Cartwheels - 15 Pullups - 15 Lunge Jumps - 500m Row

Fundamental of the Day: Deadlift 

Set of the Day: Deadlift 5x3

Challenge of the Day:  Crossovers

Movement of the Day: Front Squat

Quote of the Day: 

"To strive, to seek, to find, and not to yield."

 - Alfred Lord Tennyson

Your abs a little sore Tiff?  If any of you had the pleasure of doing all the GHD Sit-Ups, Tabata Sit-Ups and Hollow Rocks in the past week and aren't looking like Tiff yet, you will know what truly sore abs will feel like after todays WOD!

CrossFit Kids 

Buy-In:
3 x or 5:00
2 Bear crawl L patterns => Run 35 M => 10 squats => Run 35 M => 5 Push ups

Workout of the Day:
15 Overhead squats, pvc-5#
15 Pull ups (beginner or assisted okay)
Run 400 M
12 Overhead squats, pvc-5#
12 Pull ups (beginner or assisted okay)
Run 400 M
9 Overhead squats, pvc-5#
9 Pull ups (beginner or assisted okay)

Cash-Out:
Max set push ups
Max set pull ups
Max L sit

Tuesday is for Tim

Tuesday 7/21/09

Workout of the Day: 

"DT"

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

5 Rounds 

For Time!

Men: 155/115/75

Women: 115/75/35

Warmup of the Day: Ladder Drills - 2 Tire Flips - 10 V-Ups - 10 Thrusters - 10 Suitcase Deadlifts - 10 Single-Leg Presses - Run 100m Backwards - Run 100m Forward

Tabata of the Day: Jump Rope

Set of the Day: Row 2x750m

Challenge of the Day: Hollow Rocks 

Movement of the Day: Push Jerk

Quote of the Day: 

"Our motto must continue to be perseverance.  And ultimately I trust the Almighty will crown our efforts with success." 

- William Wilberforce

Eric from Tr-Cities visits COC on Monday.  He will be here the next few days before going whitewater rafting on Thursday.  Let's see if we make Eric too sore to paddle :) 

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 

CrossFit Kids

Buy-In:
2 x
Bear crawl 15 M => Alligator crawl => 15 M => Spring 35 M => Long jump => 10 pvc Overhead squats => 5 push ups

Workout of the Day:
3 rounds
3 Forward rolls
10 Split snatches, pvc-15#

Cash-Out:
15 seconds wallabys
Max handstand hold
15 seconds plank hold on elbows

Monday Maneater

Monday 7/20/09

Workout of the Day: 

21-15-9:

Back Squats (225 Lb/155 Lb)

Ring Dips 

For Time!

Warmup of the Day: Hurdle Drills - 12 Kettlebell Swings - 12 Hollow Rocks - 12 Pushups - 12 Knees to Elbows - 12 Hip Swings - 12 Double-Unders

Fundamental of the Day: Sumo Deadlift High Pull 

Set of the Day: Sumo Deadlift High Pull 5x5  

Challenge of the Day: Max Box Jump Height 

Movement of the Day: Back Squats

Quote of the Day: "Don't let what you can't do interfere with what you can do." - Anonymous

It must be rough being surrounded by women, huh guys?

Many speculate that CrossFit must be a male-dominated activity.  That simply is not the case in our community.  It is just about 50/50 and quite often classes look like this - a bunch of women getting after it while the guy(s) are resting against a wall!  Our CrossFit Girls Rock!

CrossFit Kids

Buy-In:
3 x
2 Forward rolls => Bear crawl 15 M => 30 M Sprint =>10 Side to side hop over a small barrier

Workout of the Day:
3 rounds
3 Tree Climbs to 6 feet
10 Push ups 
15 Squats

Cash-Out:
30 seconds total T-hold on each side

Fun in the Sun

Rest Day or Play Day

Quote of the Day:

"I will both lie down in peace, and sleep; for You alone, O Lord, make me dwell in safety." - Psalm 4:8

TMcD Gets Mad Air on Saturday . . . 

Hot Hopper

Saturday 7/18/09

Workout of the Day: 

Hopper Workout at 9am

Get it in before it heats up!

I guess you can teach an old dog new tricks! :) 

Just kidding Wayne! Nice work on getting up on the wakeboard your first time out!  

Wayne, are the "old man" jokes getting a little "old?"  It must be tough being the fittest old man in the Northwest! :)

For Points!

Friday 7/17/09

Workout of the Day: 

"Affiliate Max OHS/Pullup WOD"

3 Rep Overhead Squat Max +

3 Rounds of Max Pullup Reps

For Points!

10 Minute Max - Perform in Any Order

Warmup of the Day: 1x: King of the Hill - 15 Air Squats - 15 Tuck Jumps - 5 Wall Handstands - 5 Skin the Cats - 400m Run 

Tabata of the Day: Sit-Ups

Set of the Day: Run 5x200m

Challenge of the Day: Headstand Presses 

Movement of the Day: Overhead Squat

Quote of the Day: "If God sends us on stony paths, He will provide us with strong shoes." - Alexander MacLaren

Despite Mel's resistance, Coach Colin enforces the "Butt-Ball"!

Announcing: Student Tom McDonald is building-out our new box at the RAC!  The walls go up today and we will be ready to move over within a week or so!  Feel free to come by to check out the progress and thank Tom for helping us create a box for us to continue to CrossFit in!  Only two more weeks in the Hemlock Box!

CrossFit Kids

Buy-In:
2 x
Bear crawl L pattern x 2 => Sprint 15 M => Back pedal 15 M => 10 squats => 5 push ups

Workout of the Day:
15-12-9
Rock up squats
Handstand Push ups (or progression)
Pull ups (assisted or progressions okay)

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

Team of One

Thursday 7/16/09

Workout of the Day: 

"Stadium WOD"

30 Wall Balls (20 Lb/14 Lb)

Row 300m

30 Box Jumps (24'')

30 Kettelbell Swings (24 Kg/16 Kg)

30 Push Presses (45 Lb/35 Lb)

30 Deadlifts (225 Lb/135 Lb)

For Time!

Warmup of the Day: 2x: Relays - 10 Wall Squats - 10 Jiu-Jitsu Sit-Ups - 10 Handstand Pushups - 10 Kip Swings - 50 Singles

Fundamental of the Day: Overhead Squat 

Set of the Day: Overhead Squat 5x5

Challenge of the Day: Max Consecutive Double-Unders 

Movement of the Day: Push Press

Quote of the Day: "God has not given us a spirit of fear, but of power . . ." 2 Timothy 1:7

Team Central Oregon CrossFit Attacks the Stadium WOD at the Games in 23:48.  Coach Colin on the Push Presses in the Front Right, Tiffani Calder in Center on the Box Jumps, and Jessica and Mike Wild of Bend on the Row and Swings.  

AJ, Tami and Mel synchronized on the wall balls.  Who needs a target when you can all be next to each other?

Coach Colin keeps on eye on Tracie and the 4:30 gang during the 1000m Row Challenge! 

Fight Gone Bad Challenge is Just 2 Weeks Away!  Only a Few Are Signed Up and the More the Merrier with this WOD!  Sign up  HERE!

CrossFit Kids

Buy-In:
3 x
Bear crawl 10 M => Bear crawl backwards 10 M => Bear crawl to the right 10 M => Bear crawl to the left 10 M => Sprint 35 M => 2 Handstand attempts => 10 Squats

Workout of the Day: 
4 rounds 
100m Run
10 Back extensions or supermans 
10 Knees-to-elbows or knee-ups 

For Time!

Cash-Out:
Max handstand hold
play with forward rolls for 2:00
Max number monkey hang

Game:

CrossFit Tag

Double Trouble

Wednesday 7/15/09

Workout of the Day: 

"Games Couplet"

30 Hanging Squat Snatches (75 Lb / 45 Lb)

30 Wall Balls (20 Lb / 16 Lb)

3 Rounds

For Time!

Warmup of the Day: 2x: Cone Drills - 15 Double-Unders - 15 Pull Ups - 15 Push Ups - 15 Air Squats - Run 400m

Tabata of the Day: Burpees

Set of the Day: Row 1x1000m

Challenge of the Day:  1000m Row

Movement of the Day: Hanging Squat Snatch

Quote of the Day: "Discipline is the refining fire by which talent becomes ability." - Roy L. Smith

"Nothing Feels Quite Like A Good Snatch" - Famous quote by the famous coach in the background, Coach Mike Burgener.   Here he judges the 2nd fittest man in the world, Tommy Hackenbruck, of Bend, who Coach said has great potential as a competitive weightlifter.  Tommy had the second best time in the Snatch/Wall Ball Couplet of 11:56.

Top Scores from the Games for Todays WOD:

Men: 11:18 - 19:37

Women: 11:01 - 19:58

CrossFit Kids

Buy-In:
3 x
1 Jumping Bar muscle up => 2 Forward rolls => Inch worm walk, 25 feet => 2 Forward rolls => Run 100 M

Workout of the Day:

"Jeremy"
Three rounds, 15-12 and 9 reps, for time of:
PVC Overhead squats
Burpees

Cash-Out:
3 Skin the cats (assisted)
3 Roll overs (assisted)
30 seconds Wallabys

Game:

CrossFit Limbo

4-8-12 for 8

Tuesday 7/14/09

Workout of the Day: 

"Games Triplet"

4 Handstand Pushups

8 Kettlebell Swings (32 Kg/24 Kg)

12 GHD Sit-Ups

As Many Reps as Possible in 8 Minutes

Warmup of the Day: 2x: Relay Drills - 10 Back Squats - 10 Toes to Bar - 10 Ring Chair-Sit Raises - 10 Kip Swings - 10 Double-Unders

Fundamental of the Day: Deadlift

Set of the Day: Deadlift 5x5

Challenge of the Day:  2 Minute Squat Test

Movement of the Day: GHD Sit-Ups

Quote of the Day: "Commitment spawns success.  Only by redoubling our efforts do we best succeed.  Expecting success to motivate our efforts is the loser's gambit." - Greg Glassman (Founder of CrossFit)

Scores from the Games for todays WOD:

Men: 75 - 172

Women: 24 - 153

CrossFit Kids

Buy-In:
3 rounds
Bear crawl 15 M => 2 Forward rolls => Sprint 35 M => High knee skip 35 M => Jump => Stick the landing on one leg and balance for 15 seconds

"Connor"
How many rounds can you complete in 10 minutes of:
5 Deadlifts 
5 Hang Power Cleans 
5 Front Squats 
5 Push Presses 
5 Back Squats
= 1

Dowel or 15 Lb Bar

Cash-Out:
Max Handstand hold
Max One arm hang 
Max Handstand hold
Max One arm hang

Game:

CrossFit Baseball 

Game Time!

Monday 7/13/09

Workout of the Day: 

"Games Finale Chipper"

15 barbells cleans (155 Lb / 105 Lb)
30 toes to bar
30 box jumps (24'' / 20'')
15/10 muscle-ups
30 push presses (40 Lb / 25 Lb)
30 double-unders
15 thrusters (135 Lb / 95 Lb)
30 pull-ups
30 burpees
Overhead walking lunges LOB (45 Lb / 25 Lb)

Warmup of the Day: 2x: Hurdle Drills - 10 Double-Unders - 2 Dive Rolls - Max Chair-Sit - 10 Pass-Throughs - 200m Row 

Tabata of the Day: None! 

Set of the Day: Run 10x100m

Challenge of the Day: Hollow Rocks 

Movement of the Day: Muscle-Ups

Quote of the Day: "Not only so, but we rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope." - Romans 5:3-4

Teamwork. Team members from Oregon CrossFit and Central Oregon CrossFit gather for a team picture in Aromas.  We thank you for all the time, money and energy you all put into representing our region well!

Top scores from todays WOD:

Men: 

19:46 - 27:37

Womens:

18:24 - 33:58

CrossFit Kids

Cash-Out:
2:00 Double under practice
200 M run
2:00 Double under practice
Workout of the Day:

'Pushy Lynne'
3 Rounds
Max Push ups
Max Beginner or Assisted Pull ups
Rest 2:00 between rounds
Cash out:
Alternate between L-sits and Superman holds for a total of 2:00.

CrossFit Game:

CrossFit Dodgeball

Fittest Man Alive One of Our Own?

Rest Day

Our own Tommy Hackenbruck (in the red) of Bend, OR finishes the last of 5 WODs at the Game Saturday, finishing in 1st place going into the last day of 3 WODs!  Just 6 months ago he did his first WOD (Baseline of course) right here with Central Oregon CrossFit!  You may have seen him at classes, team workouts, challenges or just on the site; now you will be able to cheer him on in his pursuit to become the world's fittest man right HERE! We will know by 4pm today! Go Tommy!

P.S. Check out his new site at his new affiliate in Utah: Ute CrossFit

Congrats to both Oregon CrossFit and Central Oregon CrossFit, who finished 6th and 29th, respectively at the 2009 Affiliate Cup this weekend!

Games Saturday

Saturday 7/11/09

Workout of the Day: 

Hopper Workout at 9am

Quote of the Day:

“Performance is directly correlated with intensity.  Intensity is directly correlated with discomfort.”

            - Greg Glassman

Click HERE!

Time to Run!

Friday 7/10/09

Workout of the Day:

Run 5k 

Warmup of the Day: 1x: King of the Hil - 20 Burpees - 10 L- Pullups - Max L-Sit - 10 Pass-Throughs - 500m Row

Fundamentals of the Day: Clean, Jerk and Snatch

Set of the Day: Bodyweight for Max Reps: Clean, Jerk and/or Snatch

Challenge of the Day: Skin the Cat 

Movement of the Day: Pose Running

Quote of the Day: "I can do all things through Him who gives me strength." Philippians 4:13 

Constantly Varied.  Yes, constantly varied does mean running a 5k or 10k every once in a while.   At the CrossFit Games this weekend the individuals (including local boy Tommy Hackenbruck) will be running a 7k Hill Run, so we got it easy.  The run will be from Hemlock to 9th St and down Negus to the 5k turnaround point and back.  Above, Scott, Tiffani and Tracie just begin "Helen".  Tiffani and Coach Colin will be representing COC at the Games this weekend.  Track all the action at this website: Click Here!

CrossFit Kids

See www.crossfitkids.com for the WOD

Join Us at the RAC 8/1!

Thursday 7/9/09

Workout of the Day: 

"Jeremy"

21-15-9:

Overhead Squats (95 Lb/ 65 Lb)

Burpees

For Time!

Warmup of the Day: 2x: Ladder Drills - 10 Thrusters - 2 Backward Shoulder Rolls - 10 Handstand Pushups - 10 Pullups - 25 Singles

Tabata of the Day: Air Squats

Set of the Day: Row 10x100

Challenge of the Day:  Prone Cobra Hold

Movement of the Day: Overhead Squat

Quote of the Day: “Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”  -Mark Twain 

Sign Up Today in the Box, at the RAC or online by clicking HERE

CrossFit Kids

Buy-In:
Practice kips and swings on a bar

Workout of the Day:
15 Squat Muscle ups
25 Box Jumps, 12-15"

Cash-Out:
5 minutes practice squat form. 

CrossFit Game:

CrossFit Dodgeball

AMRAP This!

Wednesday 7/8/09

Workout of the Day: 

250 Meter Row

10 Burpees

10 Ring Dips

As Many Rounds as Possible in 20 Minutes!

Warmup of the Day: 3x: Relay Drills - 15 V-Ups - Max L-Sit - 5 Cartwheels - 10 Pass Throughs - 10 Double- Unders

Fundamental of the Day: Push Jerk 

Set of the Day: Push Jerk 5x1

Challenge of the Day: Paralette Handstands

Movement of the Day: Ring Dips 

Quote of the Day: 

“The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges.”  

- Dr. Martin Luther King Jr

Virtuosity. Coach Chris teaches Wayne, Matthew and Terra the fundamentals of the clean.  Focusing on these fundamentals has helped Chris hit a recent PR in the king of all lifts of 275 Pounds!  Nice work Coach!

CrossFit Kids

Buy-In:
5:00 or 3 rounds
200 M run
1 Handstand
3 Forward rolls
6 Pull ups

Workout of the Day:

Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
4 rounds Tabata Sprints
4 Rounds Tabata Squats

Cash-Out:
35 Sit ups
15 Toes to bar
Max L sit
4 Rounds Tabata Sprints on a rower

CrossFit Game:

Med Ball Musical Chairs

The longer, the better!

Tuesday 7/7//09

Workout of the Day: 

Do 1 Pullup in the 1st minute, 2 in the 2nd, 3 in the 3rd . . . for as long as possible!

Warmup of the Day: 2x: Cone Drills - 10 Wall Balls - 10 Tuck Jumps - 10 sec Ring Support - 10 sec Hanging Tuck Hold - 100m Backward Run 

Tabata of the Day: Overhead Squat

Set of the Day: Run 1x800

Challenge of the Day:  800m Run

Movement of the Day: Kipping Pullup

Quote of the Day: "I never said it would be easy.  I only said it would be worth it." - Author Unknown

CrossFit Kids

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

Workout of the Day:

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

For Time!

Cash-Out:
Max Handstand Hold
45 seconds total L-sit or tuck sit
Max Handstand Hold

CrossFit Game:

CrossFit Bowling

Jumpy Diane

Monday 7/6/09

Workout of the Day: 

"Jumpy Diane"

21-15-9:

Deadlifts (225 Lb/155 Lb)

Box Jumps (20'')

Handstand Pushups

For Time!

Warmup of the Day: 2x: Ladder Drills - 10 Push Jerks - 2 Backward Rolls - 10 Squat Thrusts - 5 L-Pullups - 200m Run

Fundamental of the Day: Cleans 

Set of the Day: Cleans 5x1

Challenge of the Day: Max Hanging Tuck Hold

Movement of the Day: Handstand Pushups

Quote of the Day: "For anything worth having one must pay the price; and the price is always work, patience, love and self-sacrifice." - John Burroughs

Just CrossFit.  New student Laura gets after the WOD as her guest Andres watches on.  The warmup took him out the first time around, living up to the "our warmup is your workout" mantra.  But, after watching one I know he's itching to hop in and give it a shot.  If you see him or any other new students or guests in class be sure to encourage them and remember how you felt right before your first CrossFit workout!  3,2,1...Go!

CrossFit Kids

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

Workout of the Day:

"Keegan" 
4 rounds 
100m 
10 Pushups 
10 Knees-to-elbows or knee-ups 

Cash-Out:
5 Skin the Cats (with assistance)
Max L sit

Game:

CrossFit Bowling

Celebrate Freedom of Rest

Sunday 7/5/09

Rest Day

Quote of the Day: "Having hope will give you courage. You will be protected and will rest in safety." - Job 11:18

Forging the Future of Fitness.  Coach Chris gives lil' Mr. McDonald a big High-Five after some sit-ups . . . 

Happy Independence Day!

Saturday 7/4/09

Workout of the Day:

Hopper Workout at 9am

Quote of the Day:

“It is not the critic who counts, nor the man who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows great enthusiasms, great devotions; who spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement, and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat.”

       - Theodore Roosevelt

Daring Greatly. Christin Barnes shows us what that looks like, taking the whole fam climbing.  This week Christin, Branden, Ryan and Brady are all explring Yellowstone State Park.  Quite an active, adventurous CrossFit family!  Don't forget to do your Tabatas out in the woods!  

Pre-Holiday WOD

Friday 7/3/09

Workout of the Day: 

21-15-9:

Pullups

Kettlebell Swings (24 Kg/ 16 Kg)

Wall Balls (20 Lb/16 Lb)

Warmup of the Day: 1x: King of the Hill - 15 Squat Thrusts - 15 Box Jumps - 5 Roundoffs - 5 Hanging Straight Leg Raises - 400m Run

Tabata of the Day: Jump Rope

Set of the Day: Row 5x250m

Challenge of the Day:  15 rep Sumo Deadlift High Pull Max

Movement of the Day: Kettlebell Swings

Quote of the Day: "Things come to those who wait. but only the things left behind by those who hustle." - Abraham Lincoln

CrossFit Kids

Buy-In:
2 x
Bear crawl 15 M => Alligator crawl => 15 M => Spring 35 M => Long jump => 10 pvc Overhead squats => 5 push ups

Workout of the Day:

"Rolling Randy"
50 Power Snatches, 10-15#
Every time you set the bar down do 3 forward rolls.

Cash-Out:
L-sit walk 20 M

Game:

King of the Hill

How's Your Jackie?

Thursday 7/2/09

Workout of the Day: 

"Jackie"

1000m Row

50 Thrusters (45 Lb)

30 Pullups

For Time!

* Break 12 minutes for your Level 1 Checkmark!

Warmup of the Day: 2x: Cone Drills - Burgener Warmup - 50 Singles 

Fundamental of the Day: Snatch

Set of the Day: Snatch 5x1

Challenge of the Day: Back Pullover 

Movement of the Day: Thruster

Quote of the Day: "If there is no struggle, there is no progress." - Frederick Douglas

A Long 2 minutes.  Terra, Tami, Mel and Matthew take the 2 minute plank challenge in yesterdays 4:30 class.  I already know without being there that all 4 overcame this challenge!   Nice job!  

CrossFit Kids

Buy-In:
5 Forward rolls => Angry gorilla walk 30 Feet => Bear crawl 30 Feet => 2 Broad jumps

Workout of the Day:
Run 1 mile

Cash-Out:
Spend 2 minutes working on handstand holds and 2 minutes stretching

Game:

CrossFit Limbo