Central Oregon CrossFit

Bodyweight Barb

Tuesday 9/1/09

Workout of the Day: 

"Barbara"

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

5 Rounds

For Time!

A:Rx'd

B:Band Pull-Ups

C:Band Pull-Ups/Band Pushups

Set of the Day: Run 3x400m

Challenge of the Day: Consecutive Skin the Cats

Movement of the Day: Air Squat

Quote of the Day: "Men will die for points." - Greg Glassman

Scott and Ryan join Char, her boys and the gang from Impact Church at our first time playing Hooverball.  It was a blast and a great workout until the giant 8 lb Med Ball took out the net!  We switched up to volleyball to keep the game going butt next time we will play with a permanent net that is Hooverball proof!  Tournament rescheduled for Saturday morning, October 10th at 10am at Cascade Swim Center.  Put your co-ed team of 4 together and sign up at the box! 

Question of the Day:

What's your thoughts about the quote of the day?  Does your "score" motivate you? How much?  Why?  Let us know your thoughts in comments.  

CrossFit Kids

Buy-In:
2 x
Bear crawl 25 M
1:00 Basic dot drill
Bear crawl 25 M
1:00 Jump rope
Bear crawl 25 M

1:00 Box Jumps

Workout of the Day:
"Kollin"
3 Rounds
5 Broad Jumps
10 Deadlifts (15-35#)
15 Push ups (progressions okay)
Cash-Out:
2 x 
35 M Roving plank
5 Forward rolls

Push AND Pull Your Weight

Monday 8/31/09

Workout of the Day: 

"Lynne"

Bodyweight Bench Press Max Reps 

Immediately Followed By:

Pull-Ups Max Reps

Rest 2-3 mins between rounds

5 Rounds for Total Reps

A:Rx'd

B:3/4 BW

C:1/2 BW / Band

Set of the Day: Back Squat 5x1

Challenge of the Day: Consecutive Double-Unders

Movement of the Day: Back Squat / Bench Press

Quote of the Day: When asked how long to rest between reps Rip answers, "It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might be 2 breaths. During the last few reps of a true 20 Rep Max squat, just do what Jesus tells you!" - Mark Rippetoe

Luckily today we are only doing one rep sets so we won't have to worry about resting or listening to Jesus between reps!

Chris gets up close and personal with an old friend!

Somebody gets a little too up close and personal with the tow rope.

Questions of the Day:

Which workout during the last week re-introduced Chris to Pukie? (Colin and Matthew don't answer)

Whose leg got sliced this weekend in the above picture? (Chris, Dawnell, and Gabi don't answer) 

Today we will be working out with partners and you will be spotting each other on the bench press.  Since we only do bench press 2 or 3 times a year it is important to know the proper way to spot since this is the most dangerous movement performed in the gym.  This is a funny 4 minute video on a very serious matter so please - all students watch this video before class!   

CrossFit Kids

Buy-In:
2 x or 5:00
2 Forward rolls => run across balance beam => 30 M run => Lateral shuffle 15 M => Switch sides and lateral shuffle 15 M => Agility ladder four step => 10 Box jumps

Workout of the Day:
3 Rounds
30 Tuck jumps
20 squats
10 pull ups

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

Hooverball Day

Sunday 8/30/09

Workout of the Day:

Hooverball at 5pm

Location Change: Sam Johnson Park

Quote of the Day: "Consider it pure joy, my brothers, whenever you face trials of many kinds." - James 1:2 

The warmup before the epic bike ride in Bend yesterday.  On a bike, my workout is Tom's warmup!  The guy is an animal on the uphill!  You can tell by the color of my shirt that I got up close and personal with the trail.  All in all a great time! Thanks Tom!

Photo Contest

Saturday 8/29/09

Workout of the Day: 

Hopper Workout at 9am: "Fran"

Set of the Day: 5x1 Students Choice

Challenge of the Day: Human Flag (Last chance since Tami's taking the outdoor pullup bars!) 

Movement of the Day: Coach's Choice

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

This is what our crew will be doing 'atop South Sister 2 weeks from today.  But our lockout will be much better than this, right team?  Tom and I will try to get one like this on our Mountain Biking trip today.  If you take any more outings this summer take a photo of yourself doing something CrossFit related.  Handstand is preferred but overhead squat of a local object and hanging L-sit are also popular options.  The important thing: use your imagination!  Once you got a winner email to: 321go@centraloregoncrossfit.com and it will be posted!  Whoever submits the best picture before the end of September will receive a New COC T-Shirt FREE!

Question of the Day: 

Where was this picture taken?  Winning answer will get a New COC T-Shirt FREE, when they arrive shortly!

 

Congratulations to Patti Felming who became the first Central Oregon CrossFit Woman to Join the Muscle-Up Club!  Great job Patti!

Join the Club

Friday 8/28/09

Workout of the Day: 

"Nate"

2 Muscle-Ups

4 Handstand Pushups

8 Kettlebell Swings

As Many Rounds as Possible in 20 Minutes

Men

A:32 kg

B:Bar/Box/24

C:2xJump/Box/16

Women

A:24 Kg

B:2xJump/Box/16

C:2xJump/Box/8

Set of the Day: Tabata Burpees

Challenge of the Day: Muscle-Up

Movement of the Day: Handstand Pushup

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 

Get help like this from Coach Chris and Colin on that elusive Muscle-Up!  Also watch the 4 minute video below by a friend of ours, Jerry Hill, who does a great job on giving lots of tips on the Muscle-Up.  This is a nice Muscle-Up WOD for someone that has just gotten it since you are only doing 2 per round.  But, if you don't get one in the Challenge today, try 4 Jumping Muscle-Ups on the lower rings per round instead.  This will give you lots of great practice at the ever-important "transition."  We hope to see some new faces in the "Muscle-Up Club!"

This Article was published in the Bend Bulletin yesterday:

Changes In Routine May Improve Your Workout

By Jeannine Stein

Los Angeles Times

Most people who exercise have a routine, such as hitting the gym solo in the morning, jogging with friends on the weekend or bicycling with the family a couple of times a week.  But it might be worth it to get out of that routine in a while, since other people and your surroundings may play a key role in the intensity, frequency and length of your workout.  A new study in the September issue of MEdicine & Science in Sports & Exercise looked at social and environmental influences on workouts.  Researchers from the National Cancer Institute examined data from the American Time Use Survey, conducted by the U.S. Census Bureau from 2003-06, concentrating on 7,700 men and women who reported exercising at least one time on the previous day.  Walking was the most popular activity, followed by cardiovascular equipment, strength training, water sports and running.  The majority of activity (about 70 percent) was in the moderate range, and about 30 percent was vigorous.  More sports and exercise in the vigorous range were done alone than with family member, friends or co-workers.  One reason, researchers believe, is that activities involving speed and endurance are easier done alone.  More bouts of exercise done at home or at a gym were vigorous, compared with exercise done outdoors.  And exercising solo had its downside.  People worked out for shorter periods when alone than with others, perhaps because exercising with other people not only provides social support, but is more enjoyable or entertaining than exercising alone.  

Question of the Day:

There are too many things in this article for me to comment on so I will leave it to you to do so.  What are your thoughts after reading this article?  Please post to comments!

Reminder:

• Mountain Biking Saturday: Meet at the RAC at 8am
• Hooverball Sunday: Meet at Cascade Swim Center at 5pm  

CrossFit Kids

Buy-In:
2 x

2 Forward Rolls=>25 M Plank walk=>15 Toes to bar 

Workout of the Day:
15-12-9
Clean/thruster, pvc-15#
Push ups

Cash-Out:
Max box jumps (20") in 60 seconds.

Fight Gone Bad with a Twist

Thursday 8/27/09

Workout of the Day: 

"Fast" Fight Gone Bad:

Perform 30 Seconds 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 (for reps) 20/16

Followed by 30 Seconds of Rest

6 Rounds For Points!

A B C

M: 75/20 55/16 35/12

W: 55/16 35/12 15/12

Set of the Day: Clean 5x1

Challenge of the Day: Coach your Partner to a PR! 

Movement of the Day: Clean

Quote of the Day: “No, it doesn’t ever get easier. You wouldn’t want it to either.” - Greg Glassman

This video that gives the background, description and story behind the most famous CrossFit workout, Fight Gone Bad.

The Queen of Clean Michelle takes on Heavy Grace +10 Pounds on Monday.  Today you will all have a chance to find your Max in the King of all Lifts, the Clean.   

Tami holds the human flag for at least a split second :) Why only a split second?  Take a look at the bend in her elbows and compare it to Colin's picture from yesterday.  Remember: When the elbow bends, the power ends!  Give the lockout a shot next time Tami - you are not far off!  

Question of the Day:

Todays version of Fight Gone Bad is the same amount of time, work and rest as the original FGB just with shorter intervals and more transitions.  Your score should be similar.  Which version did you like better?  How did your score compare?  Post answers to comments.

CrossFit Kids

Buy-In: 

Run 200m

5 Handstand Attempts

5 Skin the Cats

1 Rope Climb

Workout of the Day:

Hooverball!  

When your team scores a point, the other team does a Burpee!

Cash-Out:

Practice Forward and Backward Rolls

Time for Something Else

Wednesday 8/26/09

Workout of the Day: 

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Set of the Day: Row 2x750m

Challenge of the Day: Human Flag 

Movement of the Day: Air Squat

Quote of the Day: “Hiding from your weaknesses is a recipe for incapacity and error.  The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community." - Greg Glassman

Here Rob Miller, one of the original CrossFit Firebreathers does Todays WOD in the Original CrossFit Headquarters Box in Santa Cruz.  This is a different kind of Tabata WOD as you count total reps, not the lowest.  Therefore todays WOD will be a partner WOD where you will score and be scored like Fight Gone Bad.  Rob scores a 350 in this video doing GHD Sit-Ups where we will do abmat sit-ups.  I know we've done a ton of pullups this week already but we are playing catch-up and I promise this will be it for the week!

Our own Coach Colin, the Human Flag himself, shows us how it's done!  You will all get a fun shot at this today and it IS easier than you think with the right coaching.  Even if you can hold it for a split second we will do our best to catch it on film like this one here.  Have fun!

Here's the final final September Schedule! We couldn't make all parents happy, but this is as close as we could get!  We added a Kids class to the schedule with 3 morning and 3 afternoon options every week.  We also show you who is teaching each class just so you know.  Remember, it starts Monday!

Question of the Day:

Which do you like better? The standard tabata scoring system of only counting your lowest round of each tabata or counting every rep?  Post to comments.

CrossFit Kids

Buy-In:

3 x
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

Workout of the Day:

"Kaid"
4 Rounds
200 M
5 Skin the Cats
10 Pull ups

Cash-Out:
2 x
3 Muscle ups
5 Forward rolls
Max L-sit
20 Squats

Pull Your Weight

Tuesday 8/25/09

Workout of the Day: 

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

10 Ring Dips

7 Rounds

For Time!

Set of the Day: Weighted Pull-Up 5x3

Challenge of the Day: Max Burpees in 1:00 

Movement of the Day: Sumo-Deadlift High Pull

Quote of the Day: "The greater the obstacle the more glory in overcoming it." - Confucius

The Manselle Brothers working on the Overhead Squat.  This movement is peerless in developing athletic development. A serious advantage they will have over their fellow athletes who have never done this movement.  Keep it up boys!  

Ladies, this is what we expect to see today.  Just Kidding!  There are obviously lots of ways to do weighted pullups.  You can use the belt or the straps on the bumper plates, a dumbell between the feet or legs, or even a kettlebell on your foot!.  And if you have really sretchy pants I guess you can try this way too!  

For all the options check out this video: wmv mov

COC News: 

This weekend's plans have changed.  Mountain Biking led by Tom Holt is scheduled for this Saturday morning.  We will meet at the RAC parking lot at 8am for a few hours of some fun, beginner-level downhill riding in Bend.  Hooverball will be Sunday at 5pm at Cascade Swim Center.  So far Scott Ross, Char, Tom and I are in for the fun weekend.  If you can make either or both of the events let us know in comments! 

Question of the Day:

We got some new feedback for the CrossFit Kids schedule so we are putting it to  vote one last time and we want to hear from the Ross, Barnes, Pickhardt, Manselle, Bocanegra, and Krzysko families.  Here is the other option for the CrossFit Kids schedule:

• Monday, Wednesday and Friday at 4pm.
• Tuesday, Thursday and Saturday at 8am 

Is this better than the proposed schedule?  Please post to comments today so we can finalize the schedule.

CrossFit Kids

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

Workout of the Day:

"Jumpy Isabel"
20 Box Jumps, 20"
20 Power Snatches, 10-15#
20 Box Jumps, 20"

Cash-Out:

15 Sit ups
10 Toes to bar (or progressions)
5 Knees to elbows (or progressions)

One Tough Little Girl

Monday 8/24/09

Workout of the Day:

"Kalista" 

30 Bodyweight Squat Clean & Jerks

For Time!

Class A= Bodyweight   

Class B=3/4 Bodyweight   

Class C=1/2 Bodyweight 

Don't think this is possible?  Check out a friend of ours from CFES finish in 5:49 just before meeting pukie! Good form too!

Even more impressive is the 14 year-old girl who this WOD was named after for doing this WOD at 100 Pounds in the 2008 CrossFit Games.  Quite possibly the greatest CrossFit moment caught on film ever: 

mov (Mac)

wmv (PC)

Set of the Day: Tabata Sit-Ups

Challenge of the Day: Max Pull Ups in a Row 

Movement of the Day: Squat Clean & Jerk

Quote of the Day: “Performance is directly correlated with intensity.  Intensity is directly correlated with discomfort.” - Greg Glassman

Wayne getting after the push presses in Fight Gone Bad Round 1.  Just 4 more weeks of training until Round 2.  See the new Fight Gone Bad video for more background on the workout or to show friends and family what you are doing on September 26th.  See it at the bottom of our new events page HERE

COC News:

The Hooverball Tournament has been postponed.  As lethal of a team Scott, Char and I would make it would not be fun without a team to play!  There are just too many of you that can not make it! We are still going to play Hooverball Saturday morning but it will be practice to learn the game, get a workout in and have some fun.  Char's bringin her kids, hopefully Scott is too so if you can bring by the whole fam to give it a try this Saturday at 10am at Cascade Swim Center.  Below there is a video of CrossFit Taranis in BC playing Hooverball so you can get a visual for what the game is.  As you watch I am sure you will see how this game can be a great workout and a lot of fun!  

Question of the Day:

When is the best time to hold our 1st Annual Hooverball Tournament?  I have created some hypothetical options to choose from but any time is optional:

• Friday 6pm to Dark  (9/4,9/11,9/18,9/25,10/2,10/9)  
• Saturday 10am to Noon (9/5,9/19,10/3,10/10)
• Sunday 5pm to Dark (9/6,9/13,9/20,9/27,10/4,10/11)

New September Schedule!  Starts Next Monday, August 31st!

CrossFit Kids

Buy-In:
3 x
Alligator walk 15 M => Bear crawl 15 M => Sprint 35 M
10 Squats
5 Push ups
Increase the speed of the sprint each round

Workout of the Day:
Run 200 M
Max Push ups (progressions okay)
Run 200 M

Cash-Out:
Play with forward rolls and cartwheels

Half-Time

Sunday 8/23/09

Workout of the Day: 

Rest

Quote of the Day:

"There is no such thing as over-training, just under-recovery." 

- Anonymous

Scott and "Tris" recover after Fight Gone Bad 4 weeks ago.  That's right - we are already half way done with the Summer Challenge!  In just 4 weeks we will all do it all over again!   How much have you improved so far?  How much will you improve this next 4 weeks?  Look for a Fight Gone Bad like WOD this week to help you gauge your progress.  Rest up!

Heat up the Hopper

Saturday 8/22/09

Workout of the Day: 

Hopper Workout at 9am: Filthy 50

Set of the Day: Coach's Pick

Challenge of the Day:  Student's Pick

Movement of the Day: Coach's Pick

Quote of the Day: "Let us not grow weary in doing good for at the proper time we will reap a harvest if we do not give up." - Galations 6:9

Can anyone guess who's burpee puddle this is? :) If so post to comments.  First one to guess correct will get a free NEW COC Shirt as soon as they arrive early next month . . . 

The Weekend is Here!

Friday 8/21/09

Workout of the Day: 

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments. 

If you cannot perform double-unders (yet) substitute tuck jumps, NOT singles.

Set of the Day: Back Squat 5x3

Challenge of the Day:  Max GHD Hip Extensions in 1 Minute

Movement of the Day: Back Squat

Quote of the Day: "If you don't like change, your going to like irrelevance a lot less." - Tom Feltenstein

The Face of High Intensity. It's hard not to look like Mike if the back squats are heavy enough.  Today we move to the weight up and the reps down to 3.  Expect the coaches to have all eyes on you, just as Coach Colin does here.  Speaking of Mike, where you been big guy?  We haven't seen you in the new box yet and would love to have get a WOD in with us!

Todays WOD: This was a mainsite WOD on Monday (click HERE) and was orginally created and posted by Coach on 3/10/01 (Click HERE)

Question of the Day:

What are you doing this weekend?  Anything active and fun like many of you did last weekend?  Looking back I'm sure a lot of us would've loved to spectate or participate in the RAT Race or the Mud Volleyball Tourney.  If you got anything cool goin' on, throw it out there! 

CrossFit Kids

Buy-In:
2 x
3 Forward rolls 
6 Push ups
9 Squats

1 Max Handstand Hold

Workout of the Day:

"Shawn"
This is a three round workout. In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises and there is no rest between rounds. At one minute you must move to next station immediately for good score. One point is given for each rep. 
The stations are:
Jumping muscle ups
Power cleans, 15-25#
Squats

Cash-Out:
Max Handstand hold

Try Raising Your Arms After This One!

Thursday 8/20/09

Workout of the Day: 

15 Overhead Squats (75 Lb/45 Lb)

10 Knees-to-Elbows

5 Handstand Pushups

As Many Rounds as Possible in 20 Minutes

Set of the Day: Tabata Squats

Challenge of the Day: Muscle-Up 

Movement of the Day: Overhead Squat

Quote of the Day: "You get the best efforts not by lighting a fire beneath but by building a fire within." - Bob Nelson

Scott Ross fights at the bottom of a PR Overhead Squat.  No heavy overheads today, but after 20 minutes of sets of 15 it will sure feel like it!  Especially after some Tabata Squats!  

Will anyone join the muscle-up club today?  I know many of you are close!  Good luck!  

Question of the Day: 

It's time to create the new September Class Schedule and we want to hear from you!  Some changes will need to be made to accommodate the new school schedule but we only want to make changes that will benefit the majority.  The following are tentative changes.  Please post your input to comments below.  Schedule will be finalized by the end of the week so we need to hear from you!

• CrossFit Kids classes changed to 8am-8:30am Monday-Friday to accomodate their new 9:15-4:15 school day
• Tuesday and Thursday 7am classes changed to Noon.  (Of course once we get 3 straight full classes) 
• 4:30 class moved to 4:45 (This would only be done to give parents and teachers an extra 15 minutes to get to class after picking up their kids or getting off work (4:15) and could make room for a future 3:30 class once evening classes get too full.)  We need to hear from the loyal regular 4:30 crew.  You know who you are!   

That's all the changes for now!  If you have any other recommendations or suggestions, please submit to comments.

Congratulations Dave Pickhardt who placed 3rd in the RAT Race Triathlon!  And Tom Holt who placed 4th in the RAT Race Duathlon!  Way to Represent COC guys!  It sounds like it was a successful, fun, local event that more of us should participate in next year. 

CrossFit Kids

Buy-In:
3 x 
Sprint 15 M => Lateral shuffle 15 M => Sprint 15 M => Lateral shuffle 15 M => 5 push ups => Alligator crawl 15 M 

Workout of the Day:
"Minute of Doom."
With a continuously running clock do one squat, one broad jump, one ring dip the first minute, 
two squats, two broad jumps, two ring dips the second minute, 
three squats, three broad jumps, three ring dips the third minute.... continuing as long as you are able.
Use as many sets each minute as needed.

Cash-Out:
3 x
15 Sit ups
3 roll overs

Gettin' the Hang of It?

Wednesday 8/19/09

Workout of the Day: 

Row 500 Meters

21 Hanging Power Snatches (75 Lb/45 Lb)

3 Rounds

For Time!

Set of the Day: Clean 5x3

Challenge of the Day:  Max Jump Rope Singles in a Row 

(Time to Break in those new ropes! Right Wayne? :)

Movement of the Day: Hanging Power Snatch

Quote of the Day:

 "When patterns are broken, new worlds emerge." 

- Tuli Kupferburg

The 5am Crew gets after our "favorite" cardio machine.  Actually, it's the "only" cardio machine we use, which is why it's our favorite!  

Today there will be a nice break of power snatches to break up those 500 Meter Sprints :)  

As Matthew mentioned on Saturday it does take a CrossFit Lifetime to master the Snatch, but actually the Hanging Power Snatch is the best version of the Snatch to start with.  

This is what we spent HALF of the Olympic Lifting Cert practicing and learning with just a dowel.  Get the Hang Snatch down and the rest of the Olympic Lifts will come very quickly.

CrossFit Kids

Buy In
90 seconds Total time L Sit Hold 
90 seconds Total Time Handstand Practice

Workout of the Day:
AMRAP in 10 minutes
100M Run
7  Power Clean 0-15# 
7 Med Ball Slams 8-12#

Cash Out
50 squats for time

The Vote Is In

Tuesday 8/18/09

Workout of the Day: 

150 Kettlebell Swings (32 Kg/24 Kg)

For Time!

Set of the Day: Row 2x750m 

Challenge of the Day: Max Handstand Pushups 

Movement of the Day: Kettlebell Swing

Quote of the Day: "Progress involves risk.  You can't steal second base with your foot on first." - Frederick Wilcox

What a Sharp Looking Bunch, Eh? COC Students Tiffani and Chris joined forces with Mike Wild (Oregon CrossFit), Corey Clark (The RAC) and friends to take on the 9 other teams that braved the elements of the Smith Rock Mud to take 3rd place.  Next year, let's plan on having multiple COC teams make a run for the title!  It's not too early to start training, is it?  

The Vote Is In:

This group above may have just inspired the 1st Annual COC Hooverball/Volleyball Tournament!  It will be held on Saturday, August 29th at 10am at the Cascade Swim Center Sand Volleyball Court near the High School.  

Sign up at  the box or in the comments below.  We will create co-ed teams randomly based off the signups.  Don't know how to play Hooverball? Don't worry!  None of us do yet and we will all learn together!  

Event Calendar:

• Saturday, August 29th @ 10am: Hooverball/Volleyball Tournament 
• Saturday, September 12th:                                South Sister Hike on Tiff's 30th!  
• Saturday, September 26th @ 10am:                         Fight Gone Bad Finale! 

We hope to put on events like this every couple of weeks and we will use the ideas from yesterdays post as well as the new ones that we hope you will come up with and share!  

Stay Posted!

CrossFit Kids

Buy-In:
3 x 
1:00 Basic dot drill
1:00 Jump rope

Workout of the Day:
In 10 minutes
200 M run
Then in the remaining time
AMRAP of
10 Pull ups (Beginner or assisted okay)
20 Squats

Cash-Out:
2 x
15 Back extensions (supermans, good mornings or hug a twinkies okay)
5 Ice cream makers

Respect the "Chief"

Monday 8/17/09

Workout of the Day: 

The "Chief"

3 Power Cleans (135 Lb/95 Lb)

6 Push Ups

9 Air Squats

As Many Rounds as Possible in 3 Minutes

1 Minute Rest

Repeat 5 Times For Total Rounds!

Set of the Day: Weighted Pullup 5x5

Challenge of the Day: Hollow Rocks 

Movements of the Day: Pullup - Clean

Quote of the Day: 

"What gets measured gets improved." - Peter Drucker

Beau is Back!  He joined us for a couple killer WODs last week and we look forward to seeing him back in action with the 4:30 crew more often!  

COC News: We are looking for Event ideas.  We would like to put some fun stuff on the calendar but we want to hear from you! Wayne already set up a great one on Tiffani's 30th Birthday (September 12th) to hike South Sister.  Of course we have Fight Gone Bad two weeks later on September 26th also.  But, what else could we do?  We've tried to set up CrossFit competitions to see who the top CrossFitters are but that seems to pit us against each other rather than encourage us all and allow us to just enjoy the great community we have.  Besides, we compete in CrossFit every day!  How bout some new activities?  Below I have listed some ideas that have been tried and some ideas that have just been ideas.  In the comments section, give us your vote or your new idea!  We look forward to announcing these new events soon! 

Event ideas:

• Volleyball tournament (doesn't have to be in mud:)
• Rock climbing at Smith Rock (beginner-level)
• Hooverball tournament (see below)
• Co-Ed/Couple CrossFit Challenge 
• Obstacle Course (Go find one or create our own)
• Ropes Course 
• Paintball Tournament 
• Fish Game Tournament (played on the indoor rowers) 
• Poker Tournament (for burpees of course :) not $) 
• CrossFit Crawl 
• CrossFit the Movie Showing (in the box of course!) 
• Local Race Events (Multi-Sport, Adventure, Triathlon) 
• Hiking/Backpacking (already doing South Sister)
• Mountain Biking (Led by Tom H and Dave P maybe?) 
• River Float (could be anything from lazy to whitewater)
• CrossFit Camping (Use your imagination:) 
• Geocaching (A scavenger hunt with GPS for time!) 
• Create your event idea!   

My vote for at least one of the events upcoming is Hooverball.  It's the most popular CrossFit "sport" out there and none of us have played before so we can all learn together.  If you all agree, we can rent the Swim Center's Sand Volleyball court on an upcoming open Saturday.  Here's a little preview of what Hooverball is and looks like:

Hooverball is a combination of tennis and volleyball, played with a six pound medicine ball. It was invented in the 1920’s by a White House physician, to keep President Herbert Hoover fit. The game is easily adaptable to all fitness and skill levels. It’s a great way to spend the morning – in the fresh air and sunshine, bonding with teammates and competing with classmates!  We may want to try it while it is still warm out, like below in Santa Monica during a CrossFit LA Hooverball Tourney.

CrossFit Kids

Buy-In:

2 x 
Army Crawl 15 M => Sprint 30 M => Bear Crawl 15 M => Handstand => Forward roll
2 x 
Handstand => Forward roll => Army Crawl 25 M => Sprint 50 M => 3 Pull ups => 6 Push ups => 9 PVC overhead squat

Workout of the Day:
3 Rounds
Single max effort broad jump as soon as you land bear crawl 25 m, spring up and run 50 M
10 Deadlifts (5-15#)
10 Dips (Bench dips or assisted okay)

Cash-Out:
5 Knees to elbows
10 Toes to bar
15 Sit ups

TGIR

Sunday 8/16/09

Workout of the Day: 

Rest

Quote of the Day:

"I always wondered why somebody didn't do something about that.  Then I realized I was somebody."  - Lily Tomlin

Thank God It's Rest day!

Letter from Coach:

I certainly do owe the entire COC community a sincere apology. The highlight of my day is the hour or two I spend every day putting together the workout, photo, quote, picture and caption of the day. It is my mission to offer the best programming, website and community possible to the students of COC. To know that one post produced the opposite result breaks my heart. I wish I could go back and withdraw the caption I wrote under Friday's picture, but I am glad the deeper issue has been brought to the surface. I have deleted the caption and I would like to apologize to all who read it. I must admit, I also felt a little awkward after writing the caption as it didn't quite feel "right." I must also admit that is a case of throwing some friendly fire out there into the community just to spark some activity and comments and this time it backfired. Many times my posts are written late at night and sometimes rushed so they don't always have the intended effect. This type of friendly banter or competition all started with the fun trash-talking that spurred the "backyard brawl." Although we thought the competition and the event was a success we can look back and realize it helped create the current division between the two communities. This is a huge, valuable lesson you all are teaching me and I can't thank you enough for it. I sometimes get caught up in creating fierce competition and miss the point of CrossFit community. It is not about competing to be better than anyone else, but competing to be the best you. The CrossFit community should only be about supporting each other to the best we can be without comparing one another, only comparing our current self to our old. I want you all to know that I put all of my heart and mind into this blog and the COC community and only have intentions to build up and bring our community together and would never want to do anything that could possibly divide it. I want to thank all of you that brought this to my attention, especially to Wayne who was bold enough to break the ice! Please accept this comment as my sincere apology to the entire community, especially to Tami and the rest of the equally great women mentioned in the caption. I promise I did not mean anything by it and vow to commit myself to supporting the COC community that all of you have created and kept together!

- Coach Hudson

Earn Your Scabs

Saturday 8/15/09

Workout of the Day: 

Hopper Workout at 9am: Randy

Quote of the Day:

"Luck follows speed." - Darrel Royal

What's Wrong With this Picture?  

DiaFran

Friday 8/14/09

Workout of the Day: 

"DiaFran"

21-15-9 of:

Deadlifts* (225 Lb/155 Lb)

Pullups

For Time!

Set of the Day: Run 5x200m

Challenge of the Day: Ring Dips 

Movement of the Day: Pullups

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

*After all the heavy front squats, back squats, squat cleans etc. this week I'm sure you are finding this to be a nice substitution :) 

Tami and Tracie just starting to get after "Diane" Todays WOD is a hybrid of "Diane" and "Fran" bringing the two "pull" movements of the two workouts together, giving our exhausted "press" muscles a break and really challenging our grip.  Enjoy!

COC News: On Wednesday night we had back-to-back full classes!  Despite having many full classes already at the new box we luckily have not had to turn anyone away . . . yet.  But that may change soon as we are signing up a handful more each week!  To make sure you don't get turned away sign up online in advance!  Also, use the front desk staff at the RAC to book your classes for you!  They are at your disposal and enjoy helping out our CrossFitters!  3,2,1...Sign Up!

CrossFit Kids

Buy-In:
3 x
2 Forward rolls => Bear crawl across balance beam => Sprint 30M => High knee skip 30 M => Sprint 30 M

Workout of the Day:
3 Rounds
20 Double unders or 60 single unders
20 Burpees

Cash-Out:
20 Supermans
1:00 total L sit
20 Supermans

Happy Pull-Up Bar Day!

Thursday 8/13/09

Workout of the Day: 

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

Set of the Day: Back Squat 5x5

Challenge of the Day:  Skin the Cats

Movement of the Day: Back Squat

Quote of the Day: "Sometimes we stare so long at the door that is closing that we see too late the one that is open." - Alexander Graham Bell

Coach Colin coaches Tom "out of the hole" The bottom of the back squat can be one of the loneliest places on earth where you know only every ounce of intensity in your body will get you out.  Bring this level of intensity to your 5 sets of 5 today, even if your legs are shot from an already brutal week of heavy leg work . . . 

Announcing!  Pullup Bars FINALLY to be installed today!  Pete of Iron Environments (who does great work and guarantees us the best pullup bars yet) apologizes for the delay.  He will be installing two 17 foot bars mounted to the ceiling during the middle of the day, as well as 2 more anchors to hang rings and ropes from.    

Pullups here we come!

CrossFit Kids

Buy-In:
3 X
5 Muscle ups or progressions
2:00 Jump rope practice

Workout of the Day:

"Twins"
Two rounds, of each couplet, for time of:
250 meter Row
10 Handstand Push-ups (barrier assisted or bridged on knees)
5-15 pound Thruster, 20 reps
10 Pull-ups (assisted or beginner okay)

Cash-Out:
5:00 Handstand hold practice

Go Green!

Wednesday 8/12/09

Workout of the Day: 

"The Incredible Hulk"

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats

As Many Rounds as Possible in 20 Minutes

Men: A: 115 Lb B: 95 Lb C: 75 Lb

Women: A: 80 Lb B: 65 Lb C: 50 Lb

Set of the Day: Row 1x1000m

Challenge of the Day:  Practice Handstands and Walking on Hands (Teeter-Totters with and without a spotter)

Movement of the Day: Clean & Press (Broken Down)

Quote of the Day: "Strengthen ye the weak hands, and confirm the feeble knees. Say to them that are of a fearful heart, Be strong, fear not . . . " -  Isaiah 35:3

TMcD Going Green right before Coaches eyes during Fight Gone Bad!  We've missed T the last week and a half since as he has been working around the clock.  Luckily, he got a good one in yesterday and I'm sure he'll do his best to get a shot at going green again today . . . 

CrossFit Kids

Buy-In:
3 X
1:00 Basic dot drill
15 Squats
10 Push ups
5 Pull ups
1 Handstand attempt

Workout of the Day:
50 Box Jumps, 20"

Cash-Out:
Max Push ups
Max L sit

It's All Downhill . . .

Tuesday 8/11/09

Workout of the Day: 

50 Wall Balls (20 Lb/16 Lb)

40 Double-Unders

30 Kettlebell Swings (32 Kg/24 Kg)

20 Waiter's Walk Lunges (45 Lb/25 Lb)

10 Box Jumps (24''/20'')

For Time!

Set of the Day: Clean 5x5

Challenge of the Day: Sit-Ups in 2 Min 

Movement of the Day: Clean

Quote of the Day: “Life rewards action." - Phil McGraw

The 4:30 crew gets after the WOD "Diane" Mel, Wayne, Tami and Tracie hit it hard with Coach Chris on the lookout

CrossFit Kids

Buy-In:
3 x or 5:00
Handstand => Forward roll => Handstand => Cartwheel => => Precision jump => Agility ladder 2 up 1 back => 100 M run

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

Cash-Out:
1:00 total T-hold on each side

Get a Good Start

Monday 8/10/09

Workout of the Day: 

1k Row +:

21-15-9 of

Front Squats (135 Lb/95 Lb)

Hip Extensions

For Time!

Set of the Day: Run 10x100m

Challenge of the Day: 1-Arm Handstand Hold 

Movements of the Day: Front Squat / Hip Extension

Quote of the Day: "Live like you're going die tomorrow.  Dream like you're going to live forever." - James Dean

The Master at Work . . . Coach Colin keeps a watchful eye on the deadlifts of his students.   The ability of a coach to be able to observe, identify and correct movements in a small group is the highest value that a seasoned coach like Colin can offer to our students.  Don't underestimate of the importance of repetition of fundamental practice with a coach!  We will be watching you! :)

CrossFit Kids  

Buy-In:
2 Forward rolls => Bear Crawl 15M => 2 Forward Rolls => 25 M Sprint => Max Long jump => 10 Squats => 10 Push up

Workout of the Day:

"Jumpy Helen"
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups

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

Enjoy the Day!

Rest Day

The Pickhardt boys (Heath, Cal and Liam) kick their feet up while watching their parents get knocked off theirs!  We are looking forward to getting them all involved with CrossFit Kids!

Hop on the Hopper

Saturday 8/8/09

Workout of the Day:

Hopper Workout at 9am: 30 Wall Balls - 25 Pull Ups - 5 Rounds

The future of COC Firebreathers!  Tanner (front) will be chasing the top dogs soon and his younger brother Carson will be a force to be reckoned with by the time he hits high school!  And the youngest, Sam is getting the biggest head start of them all at just 9!  Welcome the Manselle brothers to COC!

Cardio Day...(With Some Other Fun Stuff!)

Friday 8/7/09

Workout of the Day: 

Row 5k

Fundamentals of the Day: Deadlift / Overhead Squat / SDHP

Set of the Day: Deadlift/Overhead Squat/SDHP: 

Bodyweight (3/4 or 1/2 if need be) 1 set each for max reps 

Challenge of the Day:  Max GHD Sit-Ups in 1 Minute

Movement of the Day: Row

Quote of the Day: 

"Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. Begin it now!" - Goethe

My younger brother Dan, a fire-fighter from Sacramento, shows us what high intensity looks like.  He does CrossFit in Sacramento with my older brother Rick, who is a Fire Captain, like our own Dave Pickhardt.  It should make us all sleep better at night knowing that more and more of those who serve and protect are doing CrossFit!

CrossFit Kids

Today find some bars and play on them. Some things to try:
Monkey hangs
Monkey swings
Skin the cats
Tarzans
Pull overs
Roll overs
Swings

Time to Run at the RAC!

Thursday 8/6/09

Workout of the Day: 

150 Pushups*

For Time!

* Run 200 Meters every time you have to rest on your pushups!

Tabata of the Day: Knees to Elbows

Set of the Day: Run 1x800m

Challenge of the Day: Monkey Bars 

Quote of the Day:  "The happiest of people don't necessarily have the best of everything.  They just make the best of everything." - Roy Disney

*Sorry for the late post!  Internet was down last night :(  How many burpees is it for a 12-hour late post? 

Sometimes a picture does say a thousand words, doesn't it?

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:
21-15-9
Deadlift, 15-35#
Push ups

For Time!

Cash-Out:
2 x
10 Lateral hops (over small barrier)
3 Cartwheels

Down with Diane?

Wednesday 8/5/09

Workout of the Day: 

"Diane"

21-15-9 of:

Deadlifts (225 Lb/155 Lb)

Handstand Pushups

For Time!

Warmup of the Day: Line Drills + 2x: 9 Med Ball Cleans - 15 V-Ups - 21 Thrusters - 15 Knees to Elbows -  9 Single-Leg Hurdle Hops - Run a Lap

Fundamental of the Day: Sumo-Deadlift High-Pull 

Set of the Day: SDHP 5x1

Challenge of the Day: Max Double-Unders in 2 Minutes 

Movement of the Day: Deadlift

Quote of the Day: 

“The greatest mistake you can make in life is to be continually fearing you will make one.” - Elbert Hubbard

Michelle show us that real women do real handstand pushups!  Give it a try today ladies!  It is an accomplishment to be able to do "Diane" as RX'd . . . 

Announcing: Pullup Bars, Gymnastic Rings and Climbing Ropes will be installed by the end of this week or early next week!  Enjoy your one and only week at COC that will not include any pullups, ring dips etc . . . 

CrossFit Kids

Buy-In:
2 x
10 Air thrusters => Handstand attempt => Forward roll => Alligator crawl 15 M => Sprint 50 M

Workout of the Day:
As Many Rounds As Possible in 10 Minutes:
Bear Crawl 50 feet
10 Handstand Push ups (If you cannot do HSPU sub Barrier Assisted Handstand Push ups or Bridged Handstand Push ups on feet as appropriate)

Cash-Out:
Max Plank hold on elbows

In Over Your Head?

Tuesday 8/4/09

Workout of the Day: 

50 Ft Overhead Walking Lunge (45 Lb)

21 Burpees

5 Rounds 

For Time!

Warmup of the Day: Line Drills + 2 Rounds: 15 Air Squats - 10 Jiu-Jitsu Sit-Ups - 5 Handstands Against the Wall 10 Pass-Throughs - 15 Single-Leg Romanian Deadlifts - Run 1 Lap

Tabata of the Day: Sit-Ups

Set of the Day: Row 10x100m

Challenge of the Day: Pistols 

Movement of the Day: Overhead Walking Lunge

Quote of the Day: "I am not interested in what's been done in the past.  I'm interested in what should be done." - Mark Rippetoe

The first full class in the new box.  The first 6pm class we've offered was full before it started and helped give us 14 more Fight Gone Bad Challengers.  Final Results Below:

Summer '09 Fight Gone Bad Challenge Final Results:

Men Women

Class A Class A

TMcD 372 Tiff 281

Chris 365 AJ 207

Matthew 364 Tracie 190

Ryan 352 Class B

Wild 345 Char 245

Dan  H 321 Elyse 237

Connor 318 Dawnell 227

Scott R 277 Laura 203

Tom H 262 Brenda 190

Wayne 255 Shawna 144

Daniel 234 Class C

David L 216 Jessica 282

Roy 183 Rebecca 251

Class B Teri 233

Neil 271 Stephanie 227

Dave 262 Dana 227

Tanner 242 Josephine 179

Tyler  178 Betty 159

Scott H 147

Class C

Carson 192

Francisco 151

CrossFit Kids:

Buy-In:

3 x or 5:00
Bear crawl=>Forward roll=>Precision jump=>50 M run=>Agility ladder 2 in 2 out=>Agility ladder drills 2 up 2 back=> 3 Handstand attempts

Workout of the Day:
As Many Rounds As Possible in 10 Minutes
3 Push ups

6 Sit-Ups 

9 Squats

Cash-Out:
1:00 Total time L-sit
2:00 Total time Handstand

Rematch!

Monday 8/3/09

Workout of the Day: 

"Fight Gone Bad" 

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 (for reps) 20/16

Followed by 1 Minute of Rest

3 Rounds For Points!

*If you did Fight Gone Bad on Saturday do "Tabata Fight Gone Bad" Today!

Warmup of the Day: 2 Rounds: Relay Drills - 15 Kettlebell Swings - 15 Tuck Jumps - 15 Pushups - 15 KB Deadlifts - 10 Lunge Jumps - 25 Singles

Fundamental of the Day: Overhead Squat

Set of the Day: Overhead Squat 5x1

Challenge of the Day: Max L-Sit 

Movement of the Day: High Pull/Push Press

Quote of the Day: "Courage is fear that has said its prayers." - Anne Lamott

 

Mike Wild shows us what one of the strongest overhead squats in the CrossFit Community looks like.  At the Games he caught all the attention with the top 3-rep max of 285 Pounds!  Wild, as we know him, played Arena League Football and played Semi-Pro ball with Coach Chris and Coach Ryan before we led him to his new sport of CrossFit just this year.  Wild joined us on Saturday for Fight Gone Bad for what will hopefully be many more workouts with us in the new box.  He put up 345 Saturday but hopes to crush that in 8 weeks.  Thanks for coming out Mike!  See you September 26th!

Note: The above picture is NOT actually Mike Wild - it is actually a guy named "Will" that put up ALMOST as much as Wild (275) but still managed to steal the spotlight!  But it does kinda look like him doesn't it?  I must've had some of you goin' there . . . 

CrossFit Kids

Buy-In:
Alternating for 3 minutes
Hollow Rock x 5, flip over to superman hold for count of 5, repeat

Workout of the Day:

"Hop, Skip and a Jump"
4 rounds
Run 200 M
Broad Jump 25 M
Skip back 25M
10 Box Jumps

Cash-Out:
2 x
3 Cartwheels
6 Pistols

We Are Re-Opened!

Sunday 8/2/09

Workout of the Day:

Recover!

Quote of the Day: 

"I am only one, but still I am one.  I cannot do everything, but still I can do something.  I will not refuse to do the something I can do." - Helen Keller

Thank you to all 26 of you that were brave enough to take on Fight Gone Bad in the first CrossFit Challenge Workout ever at COC at the RAC!  Congratulations to TMcD and Tiff who had the top scores of the day. 

Summer '09 Fight Gone Bad Challenge Initial Results:

Men Women

Class A Class A

TMcD 372 Tiff 281

Matthew 364 Tracie 190

Wild 345 Class B

Dan  H 321 Laura 203

Scott R 277 Brenda 190

Wayne 255 Shawna 144

Daniel 234 Class C

Class B Rebecca 251

Tanner 242 Teri 233

Scott H 147 Stephanie 227

Class C Dana 227

Carson 192 Josephine 179

Francisco 151 Betty 159

Congratulations to Tiff who improved by 105 points (60%) in less than a year (as predicted - and jumped up a class) and Scott Ross who improved 51 points (23%) in less than a year!  Great job! Also, apparently Matthew Silvey has jumped up by over 100 points (38+%) in just the last 8 weeks!  Only time will tell who will make a jump like that in the next 8 weeks!  We will find out September 26th!

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