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