Central Oregon CrossFit

How Fast Can You Snatch?

Wednesday 9/30/09

Workout of the Day: 

"Randy"

75 Power Snatches 

For Time!

Men

A: 75 Lb

B: 55 Lb

C: 35 Lb

Women

A: 55 Lb

B: 35 Lb

C: 15 Lb

Interval of the Day: Row 10x100

Challenge of the Day: Rope Climb

Movement of the Day: Snatch

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

AJ has fun working on that tricky foot wrap in the Rope Climb WOD last week.

Today, give the "L" Climb or even a seated "L" a try.

Also try and see how many climbs you can do in a row without touching the ground!

Today it will just be one attempt at the rope climb, unlike 6 last week so your leg should not end up looking like this.

But, to be safe, you can wear pants or long socks!

Or just "Earn your scabs!" :)

Question of the Day:

Who's rope burn is this? Post to comments.

Check out the speed, power and explosiveness of the world's fastest lift! 

COC News:

By popular demand, we will be doing "Fran" in the coming weeks.  But, we will NOT be doing "Fran" on 10/24 for the Fall Challenge as it has been requested to do something completely new.  So, in the spirit of the "Hopper" our Quarterly Saturday Challenges will be a surprise!  You will have to sign up show up to find out what the WOD is! 

How do you get the best time for a 100-meter pull on a Concept2 rowing machine?

C2 master instructor Bruce Kocher teaches a group of athletes at CrossFit New England how to get the lowest time for the sprint distance, covering topics such as torso angle, damper settings and the all-important start.

“More is not better,” Kocher says of the oft-misunderstood damper. “Elite rowers row at five and below. Many train at zero. Nothing good happens above seven.”

Novices can often be more successful with a higher damper setting, but as technique and efficiency improve, a lower setting with be far better. With the damper set at five, Kocher talks about quickly moving the hands away from the body when the stroke is complete, stabilizing the midline throughout, and keeping the stroke fairly compact.

This is different from what has been done and taught in our box.  Try today at 5 or lower.  Remember that damper setting is not resistance so it doesn't necessarily mean you will row farther or faster.  All it adjusts is the amount airflow into the flywheel.  More air slows down your row.  Who wants that?  After watching this CrossFit Journal video I am  going to try rowing at zero. 

New Hero

Tuesday 9/29/09

Workout of the Day: 

"Erin"

15 Split Cleans

21 Pull Ups

5 Rounds

For Time!

Men

A: 95 Lb

B: 75 Lb / Light Band

C: 55 Lb / Heavy Band

Women

A: 75 Lb

B: 55 Lb / Light Band

C: 35 Lb / Heavy Band

Interval of the Day: Push Press 5x1

Challenge of the Day: Max Double Unders in 2:00

Movement of the Day: Push Press / Split Clean

Quote of the Day: "If you plan to build a tall house of virtues, you must first lay deep foundations of humility."  - St. Augustine

Clint surprises himself with his first muscle-up! 

All it took was a couple of COC ladies getting theirs to fire him up :)

Welcome to the club buddy! 

New student Elyse watches her husband Neil crank through Push Presses in Fight Gone Bad Saturday.

Todays Push Presses will be much heavier but it will be a whole lot less reps!  

Just 5 in fact, so be sure to go all out!

COC News:

So it was decided yesterday that we will mix it up with our challenges and we will also have one or two annual benchmark challenges.  These annual benchmark challenges will most likely be Fight Gone Bad the last Saturday in September and Baseline in March or April.  

Question of the Day:

Which WOD would you like to do next month for the Fall Challenge? TMcD and Scott have already voted for "Fran" and Tim has voted for "Nate".  Now is your chance to vote for the Fall '09 Challenge!   

The First COC Video!

First of Many to Come!

Nasty Nancy

Monday 9/28/09

Workout of the Day: 

"Nancy"

400 Meter Run

15 Overhead Squats

5 Rounds

For Time!

Men

A: 95 Lb

B: 65 Lb

C: 35 Lb

Women

A: 65 Lb

B: 35 Lb

C: 15 Lb

Interval of the Day: Tabata Knees-to-Elbows

Challenge of the Day: Max Back Pullovers

Movement of the Day: Overhead Squat

Quote of the Day: “There are two mistakes one can make along the road to truth - not going all the way, and not starting.” - Buddha

Our two most-improved students this summer just happen to be our two youngest students as well.

Tanner "Big Man" Manselle and Carson "Little Man" Manselle work through an Overhead Squat WOD in mid-August.  

Their strength has gone through the roof since then so expect Carson to be moving a whole lot more than the dowel today and expect Tanner to make a run at this WOD as Rx'd!

This is what all of you will be trying today on the pullup bar!  Once you get your back pullover you will see how many you can do in a row without coming off the bar!  

The key is keeping your momentum going . . . 

Question of the Day:

Would you prefer to see new WODs as the quarterly challenges?  Or would you prefer to stick to the same four we did the last year to measure your year-over-year improvement?  

Last year we did Fran in the Fall, Tabata You Gotta Be kidding Me in the Winter, Helen in the Spring and Fight Gone Bad in the Summer. These WODs are all classics that are very different and made for great challenges.

Stick with what works or never repeat the same challenge twice?

Post to Comments.

New Schedule Starts Next Monday, October 5th.

The only changes for regular classes is that the 9am classes will now be held at 9:30am and the 6:15am classes will be held at 6am.

The big change is for CrossFit Kids, which has been unfortunately reduced down to just Fridays at 4pm and Saturdays at 9am.  

Please plan accordingly!

Got Results?

Sunday 9/27/09

Workout of the Day: 

Rest Day

Quote of the Day: "It's not the size of the dog in the fight, but the size of the fight in the dog!" - Unknown

Congratulations to the few and the brave that conquered the Summer '09 Fight Gone Bad Challenge! 

We posted 15 PRs on Saturday with an average 8-week improvement of 11.8%!

Carson "Little Man" Manselle 

The "Summer '09 Central Oregon CrossFit Male Champion" stole the show on Saturday by increasing his Fight Gone Bad score by 104 points!  

In just 8 weeks the 13 year old increased his performance and his overall fitness level by over 54%!  

At this rate he will be one tough high-school athlete!  

Congrats "Little Man"!   Don't spend that $100 all in one place!

Tracie "TMcD2" McDonald

The "Summer '09 Central Oregon CrossFit Female Champion" coaches her partner Tiffani to a female best 304!

Tracie increased her Fight Gone Bad score by 43 points!

In just 8 weeks her performance and fitness level improved by almost 23%!

Congrats Tracie!  You are living proof of what one year of CrossFit can do!

Final Results Posted Below:

Men:
C	8/1	9/26	+	%
Carson	192	296	104	54.17%
B
Tanner	242	294	52	21.49%
Dave	262	300	38	14.50%
Neil	271	294	23	8.50%
A
Ryan	352	377	25	7.10%
Scott	277	297	20	7.22%
Wayne	255	260	5	1.96%
TMcD	372	347	-	-
Matthew	364	339	-	-
Clint	NA	272	-	-
Tim	NA	213	-	-
Women:
A	8/1	9/26	+	%
Tracie	190	233	43	22.63%
Tiffani	281	304	23	8.19%
Patti	NA	251
Gabi	NA	210
B
Elyse	237	253	16	6.75%
Dawnell	227	229	2	1.00%

Be Sure to Join Us for the Fall '09 "Fran" Challenge Kicking Off 10/24!

The 2009 COC Photo Contest Winner!

D-Day

Saturday 9/26/09

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!

What's My Score?

The Tally: That Moment of Truth Where You Find Out What All That Work Adds Up To!

What Will Your Score Be?  How Much Will You Improve?  

16 Short Minutes This Morning Will Answer All These Questions & More!

Stay Tuned For Final 2009 "Fight Gone Bad" and Photo Contest Results!

Calm Before the Storm

Friday 9/25/09

Workout of the Day: 

5 Med Ball Cleans

10 Pistols

15 Double-Unders

As Many Rounds as Possible in 20 Minutes.

Men

A: 20 Lb

B: 16 Lb / Box Pistols

C: 12 Lb / Assisted Pistols / Tuck Jumps

Women

A: 16 Lb

B: 12 Lb /  Box Pistols

C: 8 Lb / Assisted Pistols / Tuck Jumps

Interval of the Day: Front Squat 5x1

Challenge of the Day: 250m Row Sprint

Movement of the Day: Front Squat

Quote of the Day: “Unless a man undertakes more than he possibly can do, he will never do all that he can.”–Henry Drummond

Who needs a pullup bar?

Dave shows us his version of the weighted pullup in Moab!

Pick Your Pistol Poison

On a box, on a bumper, on a stack of bumpers, whatever works for you to get that pistol!

Here's a great video showing the difference between good and bad front squats.  

Make sure your Max attempt today are of the former!

Question of the Day:

Any predictions out there for who will be most improved tomorrow? 

Here are the initial scores once again to help you guess:

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

Past Champions:

Fall '08: Beau Parazoo & Jen Hudson

Winter '09: Hawk Chait & Suzie Pryor

Spring '09: Wayne Bailey & Tiffani Calder

The Countdown Continues:

1 Day Until Fight Gone Bad . . . 

Reminder: 

You have two options to re-test Fight Gone Bad:

1. 6pm Tonight

2. 10am Tomorrow

If you did not do the initial challenge you can still do the FGB Workout.

CrossFit Kids

Buy-In:
3 x
2 Forward rolls => Bear crawl across balance beam => Sprint 20M => High knee skip 20 M => Sprint 20 M

Workout of the Day:
For Time:
21-15- and 9 reps, for time of:
Deadlifts (15-35#)
Push ups (progressions okay)

Cash-Out:
2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups

Join the Club!

Thursday 9/24/09

Workout of the Day: 

"Ryan"

7 Muscle-Ups

21 Power Burpees (12'')

5 Rounds

For Time!

A: Rx'd

B: 28 Band Muscle-Ups

C: 14 Ring Dips + 14 Ring Pullups (Yes, more ring dips!)

Interval of the Day: Run 1 x 800m

Challenge of the Day: 15-rep SDHP Max

Movement of the Day: Muscle-Up

Quote of the Day: “The doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease." - Thomas Edison 

"Are we there yet?" 

Wayne, Terra and Tracie approach the South Sister Summit

Welcome to the Muscle-Up Club!

Silviya fights to be become the second COC woman in a row to join the club!  

Great job!  Who's next? 

More Muscle-Up Tips

Question of the Day:

Who will get their first muscle-up today?  

Who do you predict will be next?

The Countdown Continues:

2 Days Until Fight Gone Bad . . . 

PR Day*

Wednesday 9/23/09

Workout of the Day: 

40 Deadlifts

40 Ring Dips

3 Rope Climbs

30 Deadlifts 

30 Ring Dips

2 Rope Climbs

20 Deadlifts

20 Ring Dips

1 Rope Climb

For Time!

Men

A: 115 Lb / Head to Ceiling

B: 95 Lb / Band / Hand to Ceiling

C: 75 Lb / Jumping / Knotted Rope

Women

A: 95 Lb / Head to Ceiling

B: 75 Lb / Band / Hand to Ceiling

C: 55 Lb / Jumping / Knotted Rope

Interval of the Day: Snatch 5x1

Challenge of the Day: Max Pullups in a Row

Movement of the Day: Snatch

Quote of the Day: “The reward of a thing well done is to have done it.” - Ralph Waldo Emerson

* Aim for 2 PRs Today: Both Pullups and Snatch.  At least 1 of 2 would be a success!

Who say's they can't climb a rope?  

Be sure to check out little Mr. Pickhardt above, climbing one at the beach at just 4 years old, before thinking that!

The Art of the Pull Up . . . 

Check out this footwork.  This is the ideal way to climb a rope but the leg wrap works also. 

Question of the Day:

Who will be coming to Fight Gone Bad Saturday at 10am?  

All are welcome and if you can't make it Saturday the makeup will be Friday night at 6pm.  

If you participated in the baseline event 2 months ago expect reminder phone calls and emails today. 

There will be t-shirts given out, a photo contest, signups for our upcoming events and of course $100 checks to be given to this summers most improved!

The Countdown Continues:

3 Days Until Fight Gone Bad . . . 

The Creeper

Tuesday 9/22/09

Workout of the Day: 

Perform 1 Squat Clean in the 1st Minute, 

2 Squat Cleans in the 2nd Minute, 

3 in the 3rd, etc

For as long as possible!

Men

A: 135 Lb

B: 115 Lb

C: 95 Lb

Women

A: 95 Lb

B: 75 Lb

C: 55 Lb

Interval of the Day: Tabata Squat Thrusts 

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

Movement of the Day: Med Ball Clean

Quote of the Day: “Character isn't inherited. One builds it daily by the way one thinks and acts, thought by thought, action by action.” - Helen Gahagan Douglas

And she doesn't even spill a drop!

Michelle has some weekend fun at home back squatting her hubby Sean, all with drink in hand! 

TMcD digs deep!

We want you at least this low today on every rep!

IMPORTANT: If you have not mastered the elements of the GHD Sit-Up (you haven't) watch this video now! You will see CrossFit founder (Coach) working with CrossFit head of training (Nicole) demonstrate how you can actually hear if you are doing the GHD Sit-up correctly.  

Before you challenge yourself to see how many you can do in a minute today, make sure you can hear yourself doing them correctly.  Clue: If your abs are not insanely sore tomorrow from this 1 minute challenge you were not doing them correctly :)

Question of the Day: 

Do you have any more photos for us?  There are only 3 more photos that I can post before the contest ends!  

Send them in now!

The Countdown Continues:

4 Days Until Fight Gone Bad . . . 

Earn Your Shirt*

Monday 9/21/09

Workout of the Day: 

"Jackie"

1000 Meter Row

50 Thrusters

30 Pullups

For Time!

A: 45 Lb

B: 35 Lb

C: 35 Lb / Jumping Pullups

* Men need to perform Class A and women need to perform Class C in sub 12:00 to earn the white shirt checkmark.

Interval of the Day: Push Press 5x3

Challenge of the Day: 1:00 L-Sit in as few sets as possible

Movements of the Day: Push Press / Thruster

Quote of the Day: " If there is no wind, row." - Latin Proverb

One of our many new students Ken gives us his intensity during some push presses last week.  Today you will find your 3-rep push press max! Get some! 

Below you will find two great "Jackie" videos.  The first one I like because it shows you a real inside look in "a day at  the box" with real Students and real Coaches.  The second one is a real inside look at a CrossFit Competition, this one being the Women's Final at the Western Canada Qualifier.  

Take a ten minute vacation and enjoy!

The Countdown Continues:

5 Days Until Fight Gone Bad . . . 

CrossFit Kids

Buy-In:
3 x or 5:00
15 M Roving plank => 15 Mountain climbers => Bear crawl 15 M => 10 side to side hops => 50 M run

Workout of the Day:
30 Jumping jacks
30 Push ups
30 Squats
20 Jumping jacks
20 Push ups
20 Squats
10 Jumping jacks
10 Push ups
10 Squats

Cash-Out:
1:00 Plank hold on elbows
5 Skin the cats
1:00 Sit ups

The Countdown Begins . . .

Sunday 9/20/09

Workout of the Day: 

"Rest" 

Quote of the Day: "Know pain, know gain." - OPT

The Pickhardt Family Park WOD!  Who says you need a gym to workout?  And who says parks are just for kids? 

The Countdown Begins!

Just 6 Days Until Fight Gone Bad . . . 

The Countdown Begins . . .

Nice Shot!

Saturday 9/19/09

Workout of the Day: 

"Hopper" Workout at 9am:

"Last Ascent"

5-10-15:

Back Squats (225 Lb/155 Lb)

Box Jumps (20'')

For Time!

Set of the Day: Students Choice

Challenge of the Day: Students Choice

Movement of the Day: Coaches Choice

Quote of the Day: "Even if you are on the right track you will get run over if you just sit there." - Will Rogers

A Handstand Pushup With a Kiss!  Tracie takes, quite possibly, the "cutest" picture posted on the site yet of Tom and Connor having fun in the yard!  

So far in the photo contest we've seen some great pics!  It'll be hard to pick a winner but that's exactly what we'll do next Saturday at Fight Gone Bad at 10am.  

That gives you just one more week to go out, take some pics and email them to: 321go@centraloregoncrossfit.com. 

Best pics will be posted and printed out to be voted on.  Winner will receive first FREE COC Shirt on Saturday! 3,2,1...Go!

Meet Mary

Friday 9/18/09

Workout of the Day: 

"Mary"

5 Handstand Pushups

10 Pistols

15 Pull-Ups

As Many Rounds as Possible in 20 Minutes

A: Rx'd

B: 1 Modification

C: 2 Modifications

Set of the Day: Row 5x250

Challenge of the Day: Max Skin the Cats in a Row

Movement of the Day: Pistol

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

The Pickhardts "Skin the Cat" at the Beach!

A celebratory toast at the summit!  Thanks for bringing the bubbly Wayne! 

Question of the Day: 

When this picture was posted on Facebook the question was asked, "Is that Johnny Knoxville?" Obviously the answer is no, but who were they referring to?  TMcD, Tom or Wayne? 

Need a pep talk? 

CrossFit Kids

Buy-In:
3 rounds or 5:00
10 Box jumps=> 15 M Sprint => 5 Side to Side hop over small barrier => 15 M Back pedal => 10 Squats => 5 Push ups

Workout of the Day:
5 rounds
5 Bear crawl L Pattern
15 Pull ups

Cash-Out:
3 x 
3 Roll overs
12 Toes to bar
12 Sit ups

Short and Sweet!

Thursday 9/17/09

Workout of the Day: 

5 Deadlifts

10 Burpees

5 Rounds

For Time!

Men

A: 275 Lb

B: 225 Lb

C: 135 Lb

Women

A: 185 Lb

B: 135 Lb

C: 95 Lb

Set of the Day: Front Squat 5x3 

Challenge of the Day: 100 Jumprope Box Patterns in a Row

Movement of the Day: Front Squat / Deadlift

Quote of the Day: "Do or do not. There is no try." - Yoda

Tom McDonald gets the ultimate head rush with North Sister and Mt. Jefferson at eye-level in the background!

Tami shows us proper depth at the bottom of the front squat.  Elbows high with weight on the shoulders would make this front squat perfect! 

Question of the Day:

Who's going to be the next team to sign up for the Hooverball Tourney 10/10?  

Tom Tracie, Tiff and Ryan have formed the first co-ed team!  

2 guys and 2 girls to each of the 3 remaining teams.  

Unsure about Hooverball still? Be sure to ask Scott Ross or Char about how much fun it can be!

Grab 3 other CrossFitters and sign up on the new COC Event Board at the Box!   

See Ryan take 11th in this WOD at the '08 Games with a time of 2:54.

Balls to the Wall!

Wednesday 9/16/09

Workout of the Day: 

"Karen"

150 Wall Balls 

For Time!

Men

A: 20 Lb

B: 16 Lb

C: 12 Lb

Women

A: 16 Lb

B: 12 Lb

C: 8 Lb

Set of the Day: Tabata Tuck Jumps 

Challenge of the Day: 15 Rep Thruster Max

Movement of the Day: Front Squat

Quote of the Day: "Do not wait to strike till the iron is hot; but make it hot by striking." - William B. Sprague

Question of the Day: 

Which students is hitting this outdoor handstand? 

Post to comments!

Beau works on the Wall Ball portion of "Fight Gone Bad" while TMcD counts and coaches.  Todays WOD should help prepare us for Round 2 next week.  Beau told me recently that Tommy Hackenbruck, from Bend, did this WOD in around 4 minutes by not taking 1 break!  That's right! 150 Wall Balls in a Row!  A more realistic goal breakdown today might be: 50-40-30-20-10.  

Interested in hitting a 10k goal?  Try the Bigfoot 10k this Sunday in Bend!  It's slightly downhill the whole way making it the fastest legit 10k course around.  Click HERE to view the registration packet. 

Here's a new movement coming to a warmup near you!  

The Wall-Ball Burpee! 

CrossFit Kids

Buy-In: 

Coaches Choice

Workout of the Day:

Coaches Choice

Cash-Out:

Students Choice

Game: 

Students Choice

Tabata This!

Tuesday 9/15/09

Workout of the Day: 

"Tabata This"

5 Consecutive Tabatas of:

Air Squats

Row (for Calories)

Pullups

Sit-Ups

Pushups

With a 1 Minute Break Between Each 

Score=Total of Lowest Scores from Each Movement

A: Rx'd

B: Band Pullups

C: Band Pullups / Band Pushups

Set of the Day: Snatch 5x3

Challenge of the Day: Max False Grip Hang

Movement of the Day: Snatch

Quote of the Day: “The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” 

- Henry Rollins

Crazy CrossFitters!  Apparently there are more than one functional use for Trekking Poles!  Although we didn't do a WOD up top we had plenty of fun! Tom and Tracie did great hiking their first mountain and the rest of us that had done South Sister before all admitted that it was easier since starting CrossFit! 

3,2,1...Go! The 4:45 crew takes off after Helen!   Certainly wasn't "Ladies First" at this start, was it? :) 

Question of the Day:

"Tabata This" is basically "Tabata Something Else" plus a Tabata of Row but 1 minute breaks in-between. Plus it is lowest round counting rather than every rep counting. Which is harder?  

If you want a little extra Snatch help watch this video.  Also, near the end Coach B talks about what to do if the weight starts to fall backwards!  Getting comfortable with dumping weight that is overhead is very important and necessary to find your true PRs!

CrossFit Kids

Buy-In:
3 x
1 Jumping Bar muscle up =>Inch worm walk, 10 feet => 2 Forward rolls => Run 50 M

Workout of the Day:

"Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
0-15 pound Overhead squats
Burpees

Cash-Out:
2 x
30 seconds Basic dot drill
3 Roll overs (assisted)
30 seconds Wallabys

Honor Danny

Monday 9/14/09

Workout of the Day: 

"Danny"

30 Box Jumps

20 Push Presses

30 Pull-Ups

As Many Rounds As Possible in 20 Minutes

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Men

A: 24''/115 Lb

B: 20''/95 Lb

C: 20''/75 Lb/Band

Women

A: 24''/75 Lb

B: 20''/55 Lb/Band

C: 20''/35 Lb/Band

Set of the Day: Run 2x600

Challenge of the Day: Max Pistols in a Row

Movement of the Day: Push Press

Quote of the Day: 

"What does not kill me makes me stronger." - Friedrich Nietzsche

Christen Barnes (Mother of Ryan and Brady, Wife of Branden) shows us a great overhead squat atop of Smith Rock.  

Question of the Day:

Guys or Girls?  At this point we have done almost all of the "Girl" Workouts and all of the "Hero" Workouts.  Of course every WOD is uniquely different but there is definitely a different feel to the two.  Which do you prefer?  Girls or Heros?  Why? 

Challenge of the Day: Can't do a Pistol (Single-Leg Squat) yet?  Watch this video.  It shows you some great progressions to use in class today or on your own.  Pistols are great for increasing balance and strengthening the knee and ankle.  Good luck! 

CrossFit Kids

Buy-In:
Bear crawl 15 M => Forward roll => Run 50 M => 15 seconds Basic dot drill => 15 seconds Handstand hold

Workout of the Day:
25 Push ups
50 Double unders or tuck jumps
25 Push ups

Cash-Out:
2 x 
10 Behind the neck split jerks w/ pvc
10 Toes (to bar or progressions)
10 Ring Rows

TGIRD (Thank God It's Rest Day)

Sunday 9/13/09

Workout of the Day:

Watch Football All Day :) 

Quote of the Day: "There is no such thing as over-training; just under-recovery." - Greg Glassman

Ryan, TMcD, Tracie, Terra, Tom and Wayne begin their 12.5 mile journey up and down South Sister on Saturday.  The crew made it up in 3:30 and down in-between 1:24 and 2:47.  Those are our benchmarks to top next year!  Thank you Wayne for organizing the trip and to the rest of the crew that braved and conquered the 10,000 foot peak!  More pictures coming soon . . . 

Hike South Sis for Tiff

Saturday 9/12/09

Workout of the Day: 

"Hopper" Workout at 9am: "Beowolf"

or

Hike South Sister.  Meet at the RAC at 7am.

Set of the Day: Coaches Choice

Challenge of the Day: Students Choice

Movement of the Day: Coaches Choice

Quote of the Day: "Great things are done when men and mountains meet." - William Blake

The Pickhardt boys break for some pushups in Moab, Utah.

Nasty Girls

Friday 9/11/09

Workout of the Day: 

"Nasty Girls"

50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans

3 Rounds

For Time!

Men

A: 135 Lb

B: 2x Jumping or Band Muscle-Ups / 95 Lb

C: 2x Ring Dips/Pul-Ups / 65 Lb

Women

A: 95 Lb

B: 2x Jumping or Band Muscle-Ups / 65 Lb

C: 2x Ring Dips/Pull-Ups / 35 Lb

Set of the Day: Push Press 5x5

Challenge of the Day: 1 Mile Run (From the Mailbox to the 400m Mark down Canal and Back Twice)

Movement of the Day: Hanging Power Clean

Quote of the Day: "In Your strength I can crush an army; with my God I can scale any wall." - Psalm 18:29

Question of the Day: 

Which of our students can claim this picture-perfect handstand? Hint: They are also the front-runner for our September photo contest!

Haven't done this WOD yet?  Don't worry - None of us have!  Although it's one of the most popular CrossFit WODs and claims the most-watched CrossFit video, this is the first time we have programmed it!  The video above gives you a preview out of CrossFit LA and if you want to know how to scale and practice muscle-ups take note on how they use the band in the above video.  

What is the most watched CrossFit video of all time?  Click HERE to view.  CrossFit's 3 most famous girls Annie, Eva and Nicole manhandle "Nasty Girls" as Rx'd.  

Announcement: The class size limit at COC has been increased from 8 students to 12. You should all be able to sign for classes in advance now.

 

Note: If you plan on climbing South Sister with us tomorrow remember we are leaving from the RAC parking lot at 7am.  Be sure to wear a short-sleeve shirt as a base and pack layers as well. Be prepared for possible extreme heat and cold!  See y'all bright and early!  

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:

"Courtney"
As Many Rounds As Possible in 12 Minutes of:
6 Pull ups
6 Box Jumps, 20"

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

2010 CrossFit Games: Here We Come!

Thursday 9/10/09

Workout of the Day: 

"JT" 

21-15-9: 

Handstand Pushups 

Ring Dips 

Push Ups 

For Time!

A: Rx'd

B: Band / Toes on Box

C: Jumping / Knees on Box

Set of the Day: Tabata Pullups

Challenge of the Day: Max Wall Balls in 2 Min

Movement of the Day: Ring Dips

Quote of the Day: “It’s not enough that we do our best; sometimes we must do what is required” - Winston Churchill

Teamwork!

Announcing the 2010 CrossFit Games!

The 2010 CrossFit Games will take place at The Ranch in Aromas, CA on July 16 - 18, 2010.

Stay tuned for more details. This year, you will have to qualify for the Regionals by being a top performer at one of many smaller Sectional competitions. That is, unless you competed in the 2009 Games, in which case you are automatically qualified for the Regionals.

There are not quite as many regions, and most regions will not be sending quite as many competitors. Only 100 athletes will make it to the Individual competition in Aromas '10, fifty men and fifty women.

The events and scoring system for the 2010 Games will be kept a mystery until right before the competition. Only one thing is known: they will be different from any of the past CrossFit Games.

How do you prepare for a competition of an unknown nature? Easy! Specialize in not specializing. Overcome your weaknesses. Fortify your strengths. Get comfortable being uncomfortable. And, develop tremendous power across broad time and modal domains.

With this news one could only assume how difficult it will be to qualify for the 2010 Games.  Most likely it will be down to only the top 3 Men and Top 3 Women from the NW Region (Oregon, Washington, Idaho and Alaska) 

The good news is that we will be able to send a team of 6 to Aromas comprised of 3 men and 3 women.  It will be very difficult to determine which 6 best represents our community but for starters I am willing to give up my spot as athlete and take on the role as Affiliate Cup Coach, if it benefits the team.  So . . . . . 

Question of the Day:

Who is interested in attending the 2010 CrossFit Games and supporting Team COC as either a spectator or participant, if necessary?  Although only 6 can compete, all are welcome to come be part of the team! 

Annie does "J.T."  Any girl that does this WOD Rx'd is a beast!  

CrossFit Kids

Buy-In:
3 x
10 Jumping jacks => Plank hold 10 seconds => Roving Plank 10 M => Alligator crawl 15 M => Agility ladder 2 in 2 out => sprint 25 M

Workout of the Day:
3 Rounds
5 Ice cream makers Demo
10 Handstand push ups

Cash-Out:
2 x
15 Sit ups
10 Toes to bars
5 Sotts press

9-9-09

Wednesday 9/9/09

Workout of the Day: 

"Helen"

400 Meter Run

21 Kettlebell Swings

12 Pullups 

3 Rounds

For Time!

Men

A: 24 kg

B: 16 Kg

C: 16 Kg / Band

Women

A: 16 Kg

B: 8 Kg / Band

C: 8 Kg / Jumping

Set of the Day: Front Squat 5x5

Challenge of the Day: Iron Cross

Movement of the Day: Front Squat

Quote of the Day: "We are what we repeatedly do. Excellence, therefore, is not an act but a habit."- Aristotle

Don't worry ladies!  You won't have to throw around a kettlebell this big today!  Just 24 Kg and regular pullups to do this girl as Rx'd!  Try to finish just like Michelle here with your ears out in front of your arms at the top!  

Question of the Day:

Who else is coming with us?  We are hiking South Sister this Saturday and so far this is who has committed to the summit:

• Wayne
• TMcD 
• Tracie 
• Tiff (Birthday Girl!) 
• Coach Chris 
• Coach Colin 
• Coach Ryan 
• Michelle  
• Terra 

We are leaving from the RAC parking lot at 7am to carpool out to the trailhead.  We should be on the trail by 8am for a 7-9 hour journey.  That will bring us back to the trailhead between 3 and 5.  Bring 50-100 ounces of water and 2-3 meals in your pack and be sure to pack at least a few goodies for the summit. :) Sunglasses, sunscreen, bug spray, gaiters, trekking poles and a camera are your other essentials.  If you don't bring gaiters at least wear semi-long socks to keep the rocks out.  If you have never summitted South Sister or any 10,000 foot peak for that matter you are in for a treat!  And if you don't think you can hack it know that this mountain is the most hiked of all the Cascades and is not outside the scope of ANY CrossFitter!  Just Do It! 

Watch James Fitzgerald aka "OPT" break 7 minutes in "Helen" 

We will be running a very similar course today.  

Do we have a few folks that could also break 7 minutes?  We certainly do.  I can think of a handful but I won't make any predictions.  I will let the whiteboard do the talking . . . 

CrossFit Kids

Buy-In:
2 x 
Run 200 M
10 Squats
1:00 Jump rope

Workout of the Day:
For Time:
5 Rounds
200 M Run
7 Deadlifts (15-55#)
7 Push ups

5 Cartwheels  

Cash-Out:
2 x
Basic Dot Drill, 10 times
10 T Push ups

"Liane"

Tuesday 9/8/09

Workout of the Day 

3 Deadlifts

Immediately followed by:

Max Handstand Pushups

5 Rounds

Rest 2-3 Minutes Between Rounds

Score = Highest Deadlift Weight + Total Handstand Pushups

A: Feet Against Wall

B: Toes on Box

C: Knees on Box

Challenge of the Day: 2k Row For Time!

Movement of the Day: Deadlift

Quote of the Day: "Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion." - Mark Rippetoe

The 4:45 crew hits their handstand pushups during the WOD "Diane".  Todays WOD is very similar but very different since there is no time component. The deadlifts will be heavier and you will do more handstand pushups but it will not be quite as metabolic as "Diane".  It will probably feel more like "Lynne" which we did last week with Bench Press and Pullups.  Try and PR today on both your 3-rep Deadlift Max and your Handstand Pushups . . . 

Question of the Day:

What is your favorite type of CrossFit movement?

• Weightlifting
• Gymnastics 
• Endurance 
• Body Weight Movements  

Why? Post to Comments 

Here Rob Smith sets the world record in the 500 Meter Row in '07 with a time of 1:15.9!  Last year he broke his own record with a time that will probably stand for a long time: 1:14.4.  Take note of Rob's form on the rower.  He is obviously very fit, strong, and powerful but also very smooth in his movement.  Try and model this movement today in your 2k time trial . . . 

CrossFit Kids

Buy-In:
3 x or 5:00
50 M run => Sprint 10 M => 180 degree turn run backwards 10 M => 180 degree turn sprint 10 M => High knee Skip 10 M => 180 degree turn high knee skip backwards 10 M => Basic Dot Drill 10 Times

Workout of the Day:
4 Forward rolls
12 Burpees
12 Hang Power Snatches, 0-15#
3 Forward rolls
9 Burpees
9 Hang Power Snatches, 0-15#
2 Forward rolls
96 Burpees
6 Hang Power Snatches, 0-15#

Cash-Out:
2 x
1:00 Jump rope
15 Toes to bar
20 Sit ups

Happy Labor Day!

Monday 9/7/09

Workout of the Day: 

Perform 1 Sumo-Deadlift High Pull in the 1st Minute, 2 in the 2nd, 3 in the 3rd . . . For As Long As Possible! 

Men

A: 115 Lb

B: 95 Lb

C: 75 Lb

Women

A: 85 Lb

B: 65 Lb

C: 45 Lb

Set of the Day: Snatch 5x5 

Challenge of the Day: Max Pushups in a Row

Movement of the Day: Snatch / SDHP

Quote of the Day: “If we did the things we are capable of, we would astound ourselves.” - Thomas Edison

Jerrod shows us what the finish should like on the Sumo-Deadlift High Pull.  He has the proper full grip at the right width and his elbows are as high as his ears.  From the looks of it he also has his hips extended at the top.  Make sure every rep you do in todays WOD finishes looking just like this.  Nice form Jerrod!

Question of the Day:

Summer is over.  Fall is upon us!  There are just 4 months left in 2009!  What goals do you want to accomplish before the end of the year?  As opposed to New Years Resolutions (waiting until the year is over to make goals) we call this Reverse Resolutions.  What are your Reverse Resolutions?  Don't have one?  Come up with one and post to comments! 

Who says CrossFit is only for "young" people?  Check out this 60-year old couple work on their Snatch and Clean with the help of CrossFit HQ Trainer Tony Budding.  This month's total body movement, the snatch is the world's fastest lift.  Work on building a good foundation today by focusing on the fundamentals of the movement as you set your 5-rep max.

CrossFit Kids 

Buy-In:
3 x or 5:00
10 Tuck jumps => 1 Forward roll1 => 10 Side to side hops => 1 Forward rolls => 5 Overhead squats (pvc) =>50 M run 

Workout of the Day:
Do the following three times
20 Box jumps
3 rounds of
3 Push ups
6 Pull ups or progressions 
9 Squats

Cash-Out:
2 x 
5 Handstand attempts
1 time through Burgener warm up

Weekend WOD

Sunday 9/6/09

Rest Day

Saturday 9/5/09

Workout of the Day: 

"Hopper" Workout at 9am: 

"Kelly"

Run 400 Meters

30 Box Jumps (24'')

30 Wall Balls (20 Lb/16 Lb)

5 Rounds 

For Time!

Or: Run up Mt Bachelor For Time! at 10am 

Set of the Day: Coach's choice

Challenge of the Day: Student's choice

Movement of the Day: Coach's choice 

Quote of the Day: "Don't call attention to yourself; let others do that for you." - Proverbs 27:2

No caption needed here :)

September Movements of the Month:

Total Body: Snatch

Lower Body: Front Squat

Upper Body: Push Press

Tim's Guesses: Snatch, Front Squat, Handstand Pushups

Pretty darn good guess considering that he hasn't been training with us or following our programming for 3 months! It looks like we will be focusing on your weaknesses this month Tim! (And most of the rest of us too I think!) 

Question of the Day:

Now that you know the movements we'll be focusing on for the next month, what are your requests for movements that you'd like us to focus on in October?  We are planning out 4th quarter now and would like to work on what you'd like to work on.  Post to comments.

Train for the Fight!

Friday 9/4/09

Workout of the Day: 

500 Meter Row

50 Air Squats

30 Back Extensions

5 Rounds

For Time!

Set of the Day: Bodyweight Backsquats & Bodyweight Cleans For Max Reps 

Challenge of the Day: Max L-Pullups

Movement of the Day: Air Squat

Quote of the Day: "You can't get second things by putting them first; you can get second things only by putting first things first." - C.S. Lewis

Tom prepares to take a PR load off the racks before he sets the student record for Back Squat at 355!  I found out first hand that Tom has strong legs last Saturday biking uphill and he proved it once again with this lift here.  

Today you will attempt your own bodyweight on this lift for reps after doing the same with the king of all lifts, the clean.  On the squat just find a couple hands to help you as human racks, rather than pulling out the racks for the single set.  

And todays WOD should certainly help you train for Fight Gone Bad.  So, if you are interested in maximizing your improvement and making a run at that $100 in a few weeks, be sure to get this WOD in!

Question of the Day:

We are now finished with the Movements of the Month: Clean, Back Squat and Weighted Pullup.  Next week we will introduce 3 New Movements of the Month.  Any guesses on what those 3 will be?  Hint: 1 Total Body, 1 Lower Body, 1 Upper Body.  Post Guesses to Comments.

Coach Andy again here demonstrating the L-Pullup.  Look at how straight his legs are and notice how his toes are pointed and his hip angle is less than 90 degrees.  When you try these today, before you count them, make sure they are "L" pullups and not "N" pullups :) 

CrossFit Kids

Create Your Own Workout!

No More Girls!

Thursday 9/3/09

Workout of the Day: 

"Jeremy"

21-15-9 of:

Overhead Squats

Burpees

Men

A: 95 Lb

B: 65 Lb

C: 35 Lb

Women

A: 65 Lb

B: 35 Lb

C: 15 Lb

Set of the Day: Tabata Double-Unders 

Challenge of the Day: Consecutive Knee to Elbows 

Movement of the Day: Overhead Squat

Quote of the Day: 

"The glory of God is a man fully alive." - John Eldredge

Coach Colin puts our CrossFit Kids through "Jumpy Isabel": 20 Tire Jumps - 20 Power Snatches - 20 Tire Jumps For Time!  

Think double-unders are hard? Check out this video of the jump-rope king himself, Buddy Lee.  He talks about the proper mechanics for double-unders but also talks about quad-unders and shows us what "high-intensity jump-roping is!  Check it out!

Question of the Day: 

Many of you have signed up to climb South Sister a week from Saturday.  Anyone up for a test-run THIS Saturday?  Sunrise to Summit race runs at 10am this Saturday morning.  It is a race from Sunrise Lodge(6,470 ft) up to the Summit of Mt Bachlelor (9,065 ft). This 3,600 ft uphill scramble is not quite as much elevation gain as South (4,900 ft) and doesn't get you quite as high (10,358 ft) but it will give you a taste and since we will be doing it for time this Saturday it will be at least as intense :) If you are up for a fun, outdoor, high-altitude WOD this Saturday let us know in comments and register HERE for just $36!    

CrossFit Kids

Buy-In: 
2 x
1:00 Jump rope
5 Handstand attempts

Workout of the Day:
3 Rounds
20 Box Jumps
15 Pull ups or Progressions

Cash-Out:
3 x
9 Sit ups
6 Knees to elbows or progressions
3 Handstand attempts
100 M run
3 Muscle ups or muscle up progressions

3 Bars of Death

Wednesday 9/2/09

Workout of the Day: 

"Linda"

AKA 3 Bars of Death

10-9-8-7-6-5-4-3-2-1:

Deadlifts

Cleans

Push Press*

A: 1.5 BW / 3/4 BW / 3/4 BW

B: BW / 2/3 B/W / 2/3 BW

C: 3/4 BW / 1/3 BW / 1/3 BW

Set of the Day: Weighted Pullup 5x1

Challenge of the Day: Hollow Rocks

Movement of the Day: Med Ball Clean

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

* This workout is usually performed with Bench Press instead of Push Press but since we did Bench Monday and our version only requires one bar per person (take deadlift weight on and off bar) instead of 3 and a bench, the COC Linda will be this WOD. 

Welcome Back Tim!  After a summer of working for the forest fire service, Tim is back teaching and CrossFitting.  After 3 months off Coach Colin helps Tim knock the rust off here in the back squat.  He didn't need much help as he was able to squat 245 in his first class back!  Expect to see Tim as another regular in the 4:45 class.  Welcome him back when you get a chance . . . 

Here Coach Andy at CrossFit LA (who taught us these and has the best six-pack in CrossFit next to TMcD) show us what our hollow rocks should look like today.  The challenge: Get 30 or even 50 in a row!  If you do 'em like this you will feel it tomorrow!

This Article was published in the Bend Bulletin last Thursday:

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:

I posted this article up last Friday and surprisingly got no comments.  Did you read it?  Do you think articles like this that point out the obvious reasons why we do CrossFit will help spread the CrossFit mentality?  Post thoughts to comments.  

CrossFit Kids

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

Workout of the Day:
5 rounds
5 Forward rolls
15 Burpees

Cash-Out:
2 x
10 Knees to elbows
15 Back extension
20 Sit ups