Central Oregon CrossFit

"Birth"Day

Sunday 11/1/09

Workout of the Day: 

"Delivery"

Give Birth 

For Time! 

(Jen Only) :)

Quote of the Day: "I'm not interested in being Wonder Woman in the delivery room. Give me drugs." - Madonna  

 

Bringing Home the Hardware

COC Went 4 for 4 Saturday at the Run Like Hell 5k:

Tom Finished 2nd in His Age Group at 23:36

Nate Finished 3rd in His Age Group at 23:18

Ryan Finished 2nd in His Age Group at 21:31

TMcD Finished 1st in His Age Group at 19:10

(And 3rd Overall!)

COC Will Be Representing Again Next Saturday

At the Lord's Acre 5k in Powell Butte at 9:30

For Those of you that would like to do "Grace" in her honor 

(and presence)

as well as the 5k can do "Grace" with us at the box at 8am

Who's in for the double?

HalloWOD

Saturday 10/31/09

Workout of the Day: 

Run Like Hell 5k in Bend, or

"Hopper" WOD in Redmond:

15 Overhead Squats (95 Lb/65 Lb)

10 Knees to Elbows

5 Handstand Pushups

As Many Rounds as Possible in 20 Minutes

Quote of the Day: "When you cannot make up your mind which of two evenly balanced courses of action you should take - choose the bolder." - Ezra Pound

 

Who says working out isn't fun?

:)

Chink in Your Armor?

Friday 10/30/09

Workout of the Day: 

"Cindy"

5 Pullups 

10 Pushups

15 Air Squats

As Many Rounds as Possible in 20 Minutes

A: Rx'd

B: Band Pullups

C: Band Pullups & Pushups

Interval of the Day: Tabata Double-Unders

Challenge of the Day: Parallette Handstands

Movement of the Day: Kipping Pullup

Quote of the Day: "When you complain, you make yourself into a victim. When you speak out, you are in your power. So change the situation by taking action or speaking out; leave the situation or accept it. All else is madness." ~Eckhart Tolle

No, this is not Grace!  They don't pop out as toddlers do they? :)

But, this will be her favorite outfit when Daddy gets to dress her!

This will be her last week resting up for the world.  

In just a matter of days it will be 3,2,1...Go! for Grace and Jen :)

Excerpt From Coach Hudson's Workout Journal:

10/29/09: It's Official: I Hate Rowing. 

Today I finally recovered from what I thought was going to be the toughest checkmark on the Level 3 List: 10k Run in 45:00. I endured it Monday night on a treadmill and my soleus' (below Calf) has been very sore all week. I wanted to be 100% to give it my best shot at finishing off my list before the end of the week and before Grace arrives. The good news is that I finally got my 40 GHD Sit-Ups in 1 Minute (after efforts of 36,37 and 38 in the last month) and I also PR'd on my 2k Row, my last checkmark. The bad news is that my time of 7:44 (previous efforts of 7:55 and 7:49) is still THIRTY SECONDS from the level 3 benchmark time of 7:15!  How do you make up 30 seconds in a short period of time?  

I thought I could just WILL it but it didn't work that way.  I wish the rower had a speed setting, like the treadmill, where you could just set it and endure it, but of course it doesn't. After starting a full year ago I am only one checkmark away from level 3 and it could be months before I finish it! My goal now is to hit 7:15 before the end of the year and I will try every strategy possible, attempting it every week, if not twice a week or more until I get rid of this chink in my armor. It is obvious that I have a clear weakness that needs to be eliminated. 

I hit my level 3 benchmark on the first try with both the 500m and 1000m row. I simply do not have the endurance to keep that pace. Although I can squat, deadlift and pullup my own bodyweight for long periods of time with ease it does not transfer to the rower.  Every time I go 1k or more my quads or my glutes cramp up, if not both! I have tried different damper settings and paces to no avail so now I must try an entirely different strategy. I must learn from others. For example, I notice that Matthew often takes breaks while he is rowing. It seems crazy but he has the school record for the 2k row at 7:15. My PR on the 500m Row is 1:33. If I were able to do that 4 times with a 15 second break in-between we would hit 7:15. If I were to match my 1k PR of 3:24 twice I could have a 40 second break in-between and hit 7:15. 

You all have similar experiences struggling with your weaknesses so I thought you could relate to my current struggle. This is what needs to happen in order to be able to excel at everything and specialize in nothing. It is true that if 2k row came up in a fitness competition that I would do very poorly because it would have found the chink in my armor. Another CrossFitter, one of CrossFit's original "fire-breathers", experienced this when he attempted to qualify for the 2009 CrossFit Games. Ironically enough, the movement of weakness was double-unders, one of our most common weaknesses and today's challenge. This is Greg Amundson's story about the chink in his armor being exposed and how he turned his weakness into strength: 

 

What's the biggest chink in your armor? 

For Scott Ross it was 500 single-unders in a row.  

After many attempts failing in the high 400s, he finally hit 500 and earned his Green Shirt this month.

The best way we can overcome these weaknesses is with each other's help.

Post yours to comments and let the COC Community help you overcome yours!

Hammer Time?

Thursday 10/29/09

Workout of the Day: 

15-12-9:

Back Squats

Handstand Pushups

For Time!

    Men

A: 225 Lb

B: 185 Lb / Toes on Box

C: 135 Lb / Knees on Box 

    Women

A: 155 Lb

B: 125 Lb / Toes on Box

C: 95 Lb / Knees on Box

Interval of the Day: Max BW Deadlifts, Thrusters and Jerks

Challenge of the Day: Max Single-Unders in a Row

Movement of the Day: Back Squat

Quote of the Day: "Life is not fair.  Get used to it." - Bill Gates

Char and Tom wielding the sledgehammer for the first time!

Here's some ideas on how we can use our newest piece of functional equipment.  

This is mainly for the coaches to program into the warmup.  

I can already see the coaches eyes lighting up and wheels beginning to turn as they watch these.

Students Beware! :)

For those of you that are planning on coming to the Run Like Hell 5k on Saturday meet Tom, Heather, Nate and I at the RAC by 9:30am

Tough Tommy

Wednesday 10/28/09

Workout of the Day: 

"Tommy V"

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008. 

21 Thrusters

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

For Time!

    Men

A: 115 Lb / Head to Ceiling

B: 95 Lb / Hand to Ceiling

C: 75 Lb / Knotted to Ceiling    

    Women

A: 75 Lb / Head to Ceiling

B: 55 Lb / Knotted to Ceiling

C: 35 Lb / 5x Towel/Band Pulls

Interval of the Day: Run 3x400m

Challenge of the Day: Max Box Jumps in 1:00

Movement of the Day: Thruster

Quote of the Day: "The miracle isn't that I finished.  The miracle is that I had the courage to start." - John Bingham

Happy Birthday Tracie! 

Hopefully it Will be all Smiles Today!

Not Able to Run Like Hell on Halloween?

How About This Holiday 5k?

NEW BALANCE GIRLS ON THE RUN 5K
5K RUN/WALK - THANKSGIVING, 2009

 

FRIDAY, NOVEMBER 6TH - SIGN UP FOR THE THANKSGIVING 5K AT FLEET FEET SPORTS BEND AND GET A FREE SPORTS PACK!!

Come and sign up for the race in person at Fleet Feet and get a free Sports Pack bag (see picture)!

The fine print: You must be present to get the free sport pack.  The free sports pack is for people registering at Fleet Feet on Friday, November 6th only.

DETAILS ABOUT THE RACE:

WHEN: TURKEY DAY, 9 A.M.

You know that overstuffed feeling you get every year? - this year you can feel good about it by working off a little energy on this scenic, riverside course before the big meal.

WHERE: THE OLD MILL DISTRICT

This scenic course will run along the river starting from the Old Mill. What a beautiful way to show off Bend to your family on T-giving.

 

WHY:

There's something about exercising and giving back to a good cause on Thanksgiving that feels great! 

Registration fees ($20/$10 for age 12 and under) go directly to Deschutes County Girls on the Run.  Deschutes County Girls on the Run is a local organization that provides a great service to girls in our community. Through the medium of running, girls gain a healthy lifestyle, increased self-confidence and an important respect for themselves.  Click here to find out more about Deschutes County Girls on the Run.

WHO:

This run/walk is open to everyone!  The whole family should come out!  Walkers, runners, kids, grandparents, this is a great activity for the whole family.  Isn't that what Thanksgiving is about? Family? ...  Or is it about giving thanks?  Or is it about eating until you secretly unbutton your pants and try to hide it with your shirt?  One of those...

HOW:

Sign up now!  Woohoo! Registration is open!  You can sign up right now by clicking here to register online!  Or you can register at Fleet Feet Sports Bend.  Or you can register by printing this registration form and mailing it in.   Sign up in person at Fleet Feet's sign up day on November 6th, get a free sports pack!
 

THE LOOT, THE PRIZES, THE TURKEY DAY FUN:

Scavenger hunt, chase the turkey, prizes... 

• 10 scavenger hunt items will be hidden along the course.   If you find one of the items, turn it in at the end for a prize!  (snowshoe rentals, bath products, massage certificates, etc.)
• Chase the turkey.  Someone has convinced Fleet Feet Bend owner, Rod Bien, to dress up as a turkey to run the race.  The goal of the race: catch the turkey!  Ha, ha, ha! Please, someone, bring a camera for that part! 
• This is a timed event and top overall male and female finishers will receive awards.

Running WOD of the Week

Tuesday 10/27/09

Workout of the Day: 

10 Cleans

200m Run (Around RAC)

9 Cleans

200m Run

8 Cleans

200m Run

7 Cleans

200m Run

6 Cleans

200m Run

5 Cleans

200m Run

4 Cleans

200m Run

3 Cleans

200m Run

2 Cleans

200m Run

1 Clean

200m Run

For Time!

    Men

A: 135 Lb

B: 95 Lb

C: 65 Lb

    Women

A: 95 Lb

B: 65 Lb

C: 35 Lb

Interval of the Day: Jerk 3x1 

Challenge of the Day: Max Toes to bar

Movement of the Day: Clean & Jerk

Quote of the Day: "Ask yourself: 'Can I give more?' The answer is usually: 'Yes'" - Paul Tergat

Ken shows us his CrossFit Scowl!

As Terra says: "Just Get Mad At It!"

Some Tire Flip Tips!

LOCATION

Deschutes Brewery. 901 SW Simpson Ave. in Bend.

START TIMES:

8:30am Registration and packet pickup

10:00am Half Marathon run and walk

11:00am 5k run and walk

11:45am Kids half miler

Make sure you read the info below before you go to the registration info.

ABOUT THE EVENT:

Take two great events (Run Like Hell Portland and Bridge to Brews), combine them and move them to a great location (Bend, Of Course!) and you get one hell of an event!   

Run Like Hell is gonna take Bend by storm! Sooooo why not be a part of the first ever! Like the one in Portland this event has a beautiful and scenic course that incorporates both long and windy roads as well as the downtown metropolitan feel.  A costume contest for those who dress up, a great after race party (at the Deschutes brewery) with beer, great food and prizes (included in registration), and much much more!

ABOUT THE KIDS EVENT:

The kids Run Like Heck ”race is a non-timed 1/2 mile event for children of all ages. The cost for this event is free without a t-shirt.  If you would like to purchase a shirt for the kid’s event it is $15.   Parents are welcomed and encouraged to run or walk with their kids.  There is also no cost for parents to run with kids.

FOOD AND BEVERAGE:

All participants receive a tasty beverage as part of their registration fee!  Each participant will also receive some very yummy food and other great treats as part of their registration.  And of course, since it is an athletic event above all else, water is available at the start / finish.

AFTER RACE PARTY:

The after race party is free for all to attend. However, only participants will receive the goodies FREE at the party.

So far it is just Tom, Heather and Ryan that have committed to this Halloween Race.  

If you need to test you 5k time (Who Doesn't?) this is a great opportunity to do so.  

Sign up by clicking HERE and then let us know you are coming!

Day 1

Monday 10/26/09

Workout of the Day: 

Do 1 Full Squat Snatch in the 1st Minute,

2 in the 2nd Minute,

3 in the 3rd . . . 

For As Long As Possible!

    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 Burpees (Yay!)

Challenge of the Day: Front and Back Lever

Movement of the Day: Snatch

Quote of the Day: "The idle man does not know what it is to enjoy rest." - Albert Einstein

"Time!"

Tami finishes off her last burpee of her female-best time of 5:07.  

She set the bar high, as the next best female time was AJ at 5:59 

This is 1 of over 250 photos from the Challenge now in the Photo Gallery

Check Out The Official Challenge Video Below!

Fall 2009 CrossFit Challenge Baseline Times:

Class A

1	Chris	4:45
2	Ryan	4:48
3	TMcD	4:56
4	Tami	5:07
5	AJ	5:59
6	Michelle	6:17
7	Char	6:59
8	Colin	6:59
9	Dave	7:41
10	Terra	7:53
11	Silviya	7:59
12	Matt	8:24
13	Tracie	8:32
14	Wayne	8:38
15	Matthew	8:58
16	Mike	9:46
17	Rob	9:46
18	Tom	9:49
19	DQ	10:02
20	Tim	11:45
21	Tanner	11:45
22	Ken	12:43
23	Carson	14:08

Class B

1	Liam	5:59
2	Dawnell	6:26
3	Heath	6:30
4	Mel	6:46
5	Charlene	7:12
6	Summer	7:16
7	Danette	7:56
8	Sam	9:39

There were so many inspiring efforts and memorable moments at the Challenge.

What was your highlight memory from Saturday Morning?  

Post to Comments!

Baselines Are Set!

Sunday 10/25/09

Workout of the Weekend: 

"?"

25 SledgeHammer Strikes

25 Meter Tire Flip

25 Air Squats

25 Meter Tire Flip

25 Burpees 

For Time!

    Men

A: 260 Lb

B: 200 Lb

    Women

A: 200 Lb

B: 120 Lb

Kids

A: 200 Lb

B: 120 Lb

Quote of the Day: "Expect the unexpected." - Oscar Wilde

The Fall 2009 CrossFit Challengers!

Fall 2009 CrossFit Challenge Baseline Times

Class A

1	Chris	4:45
2	Ryan	4:48
3	TMcD	4:56
4	Tami	5:07
5	AJ	5:59
6	Michelle	6:17
7	Char	6:59
8	Colin	6:59
9	Dave	7:41
10	Terra	7:53
11	Silviya	7:59
12	Matt	8:24
13	Tracie	8:32
14	Wayne	8:38
15	Matthew	8:58
16	Mike	9:46
17	Rob	9:46
18	Tom	9:49
19	DQ	10:02
20	Tim	11:45
21	Tanner	11:45
22	Ken	12:43
23	Carson	14:08

Class B

1	Liam	5:59
2	Dawnell	6:26
3	Heath	6:30
4	Mel	6:46
5	Charlene	7:12
6	Summer	7:16
7	Danette	7:56
8	Sam	9:39

Who Will Win $100?  Who Will This Workout Be Named After?

We Will Find Out Who Trained The Hardest on December 19th!

Surprise!

Saturday 10/24/09

Workout of the Day: 

Surprise WOD to be Revealed at 9:30am

Quote of the Day: "Uncertainty is the only certainty there is, and knowing how to live with insecurity is the only security." 

- John Allen Paulos 

Whoever thought running could be so much fun? 

Whether it's running or box jumps Dawnell is always willing to lend a hand :)

Fall 2009 Challenge Update

The Final Schedule for Saturday is as Follows:

9:30am TMcD & Tami

9:40am DQ & Tracie

9:50am Matthew & Michelle

10:00am Tim & Mel

10:10am Wayne H & AJ

10:20am Dave & Dawnell

10:30am Tom & Char

10:40am Ken & Silviya

10:50am Mike & Charlene

11:00am Rob & Summer

11:10am Matt & Danette

11:20am Colin & Terra

11:30am Ryan

11:35am    Chris 

We will be running heats back-to-back so your start time 

might end up being earlier or later depending on how 

long the prior heats take.

This schedule is subject to change depending on who is

present and ready at the time.

So, basically be ready for anything!

Newest Hero

Friday 10/23/09

Workout of the Day: 

"Tyler"

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

7 Muscle-Ups

21 Sumo-Deadlift High Pulls

5 Rounds

    Men

A: 95 Lb

B: 28 Assisted Muscle-Ups / 75 Lb

C: 14 Pull-Ups & 14 Ring Dips / 55 Lb

    Women

A: 75 Lb

B: 28 Assisted Muscle-Ups / 55 Lb

C: 14 Pull-Ups & 14 Ring-Dips / 35 Lb

Interval of the Day: Thruster 3x1

Challenge of the Day: 400 Meter Run

Movement of the Day: Thruster

Quote of the Day: "We keep moving forward, opening new doors, and doing new things, because we're curious and curiosity keeps leading us down new paths." - Walt Disney

Scott and Pukie recover together after "Fran"

We will miss you tomorrow Scott!

Watch Our Newest Student Get His First Muscle-Up!  

If You Haven't Yet You Will Get a Chance To Meet "The Other Wayne" Tomorrow at the Challenge!

Fall 2009 Challenge Update:

The 2 Hour Event is Full!

Everyone Has Been Asking For Hints About Tomorrow's Surprise WOD

So, We Will Give Out As Much Info As We Can Without Giving It Away:

• You Will Probably Get Dirty
• The WOD is Expected to Take Most 5-10 Minutes
  
• The WOD Will Incorporate 1 Fundamental Movement With 1 Movement We've Never Done Before in a WOD 

Feel Free to Guess in Comments But the WOD Will NOT be Revealed Until Arrival Saturday Morning!

Be Prepared For Whatever COC Might Throw at You! 

:)

Luck of the Draw

Thursday 10/22/09

Workout of the Day: 

"Deck of Death"

Go through an entire deck of cards where:

Hearts = Burpees

Diamonds = Push Ups

Clubs = Box Jumps

Spades = Air Squats

2-10 = Do that number of reps

Face Card = Do 10 reps

Ace = Do 15 reps

Joker = Do 1 rep of each

For Time!

Interval of the Day: Row 2x750m 

Challenge of the Day: Cartwheels and Roundoffs

Movement of the Day: Air Squat

Quote of the Day: "Nobody can go back and start a new beginning, but anyone can start today and make a new ending." - Maria Robinson

We love you too Wayne!

Is this the same guy that voted for more running? 

It sure looks like "Eva" may have given him second thoughts!

But . . . at least he's still smiling!

Check Out the First Ever Group CrossFit WOD in Central Oregon Below

Today You Get to Try This COC Creation . . . 

Check out this video which talks about preparing for the Games and how to "game" your workout by NOT doing all of your first 21 pullups straight in "Fran" sometimes.  Click HERE 

Fall '09 Challenge Update:

The Challenge is Full!

If you can not make it let us know ASAP so we can free up the space for another student.

The schedule has changed.  We will be doing heats of 2 every ten minutes (or however long it takes the heat to finish) so it may be a slightly longer morning.  But, this will only give us more time to be able to hang out and cheer each other on!

If the scheduled time (or slightly later) does NOT work for you let us know ASAP and we will switch your heat.

It's going to be cold outside so dress warm and come prepared!

The preliminary schedule for Saturday is as follows:

9:30am Wayne & Tracie

9:40am TMcD & Tami

9:50am Matthew & Michelle

10:00am Tim & Mel

10:10am Wayne H & AJ

10:20am Dave & Dawnell

10:30am Tom & Char

10:40am Ken & Silviya

10:50am Mike & Charlene

11:00am Rob & Summer

11:10am Matt & Danette

11:20am Colin & Terra

11:30am Chris & Ryan

My Homegirl

Wednesday 10/21/09

Workout of the Day: 

"Fran"

21-15-9:

Thrusters

Pull-Ups

    Men

A: 95 Lb

B: 65 Lb

C: 35 Lb / Assisted

    Women

A: 65 Lb 

B: 35 Lb / Assisted

C: 15 Lb / Assisted

Interval of the Day: Deadlift 3x1

Challenge of the Day: Max Crossovers

Movements of the Day: Deadlift / Thruster 

Quote of the Day: "A man practices the art of adventure when he breaks the chain of routine and renews his life through reading new books, traveling to new places, making new friends, taking up new hobbies and adopting new view points." - Wilfred Peterson

Coach Chris cheers on the Friday night class during "Michael."  

This was taken just minutes before Tracie was victimized as an innocent bystander by the "runners" that counted her as one of the three that voted for more running.  

Regardless, the vote was passed and we will be doing at least 1 running WOD per week.  

In the video below watch Jason Kaplan set the known record for "Fran" in 1:53

The COC Record is 2:00.  Could we have someone break the school . . . or even world record today? 

Challenge Update:

3 Clues About the Fall 2009 Challenge WOD Saturday:

1. It Will Be Outside
2. It Will Not Involve Any Running
3. It Is a WOD None of Us Have Done Before 
4. It Will Be Named After The Challenge Champion (Most Improved)

Sign Up Online NOW!

Do you enjoy looking through our photos?

How about watching our videos?

Would you like to be able to look through them all in one place rather than just one per day?

Check out the New:

 COC Video Archive and the

COC Photo Gallery on the Left-Hand Side

You will be able to view all videos ever made and all photos taken from this week on

(We have just 12 videos but over 13,000 photos (too many to upload) so photos will be posted from here on out)

Oh Yeah - BTW - COC Now Has It's Own Facebook Page!

Click on the Link at the Top Right or Right Here

And Become a Fan of Central Oregon CrossFit Today!

Short and Sweet :)

Tuesday 10/20/09

Workout of the Day: 

"Isabel"

30 Snatches 

For Time!

    Men

A: 135 Lb

B: 95 Lb

C: 65 Lb

    Women

A: 95 Lb

B: 65 Lb

C: 35 Lb

Interval of the Day: Tabata Sit-Ups 

Challenge of the Day: Max Handstand Walk

Movement of the Day: Snatch

Quote of the Day: "Each time we face fear, we gain strength, courage and confidence in the doing." - Anonymous

Coach Chris works with Heather on her setup for the Snatch during "Rose"

Today, in "Isabel" use either the Power or the Squat Snatch to reach 30 as fast as possible!

In the video below watch Josh Everett set the known record for "Isabel" at 1:11

Challenge Update:

Only 7 Spots Left!

3 at 10am and 4 at 10:15am  

Sign Up Online NOW!

Ask And You Shall Receive

Monday 10/19/09

Workout of the Day: 

"Eva"

800 Meter Run

30 Kettlebell Swings

30 Pullups

5 Rounds

    Men

A: 32 kg

B: 24 kg

C: 16 kg / Assisted

    Women

A: 24 kg

B: 16 kg / Assisted

C: 8 kg / Assisted

Interval of the Day: Jerk 3x3 

Challenge of the Day: Finish "Eva" Before the 40 Minute Time Limit

Movement of the Day: Jerk

Quote of the Day: "Perseverance is not a long race; it is many short races one after the other." - Walter Elliott

AJ and Rob nearing the finish line of "Michael" Friday.  

Apparently this class enjoyed "Michael" so much they voted for more running WODs like today's "Eva." 

Video of the Week:

We Have a "New" Hero of the Day WOD This Week.  

Who is He and When Will We Meet Him?

Reminder:

The Fall 2009 Challenge Starts This Saturday!

Only 9 Spots Left!  Sign Up Online NOW!

And on the 7th Day . . .

Thursday 8/27/09

Workout of the Day: 

"Rest"

Tom gets ready to go overhead with 155 in "DT" as Coach Colin looks on . . . 

Pick Your Poison

Saturday 10/17/09

Workout of the Day: 

"Hopper Workout" at 9:30am

Every one that shows up gets to pull a card and the class will vote on the WOD

Quote of the Day: "When the going gets tough the tough get comfortable." US Navy Seals

Snatch time in the grass on another beautiful fall Central Oregon day!

Check out the video Scott Ross and I put together at Smith Rock!  Do I smell a COC Climbing Outing? Let us know if we should put one on the calendar! 

Run Forrest Run!

Friday 10/16/09

Workout of the Day: 

"Michael"

800 Meter Run

50 Hip Extensions

50 Sit-Ups

3 Rounds

For Time!

Interval of the Day: Run :) 4x200m

Challenge of the Day: Max Pushups

Movement of the Day: Pose Running

Quote of the Day: "Run like hell and get the agony over with." 

- Clarence DeMar

Tami and Tom using good teamwork Saturday 

Our newest Green Shirt Graduate Scott adorns his reward for his blood, sweat and (near) tears at COC in the last 12 months.

This is a reminder to us all to follow Scott's example of tracking well.  Everything you do should go in your handbook.  Remember, "If it is measured, it improves."  

We will be emailing all of you the updated Levels, Checklists, PR Logs and Workout Logs soon for you to print and keep your handbooks updated and filled.

Another reason to keep track of your benchmarks: COC has not recorded everything you have ever done. (Unless you are a new student.)  

IF YOU HAVE ANY SCORES OR BENCHMARKS THAT HAVE NOT BEEN RECORDED ON THE BIG BOARD OR THE LEADERBOARDS LET US KNOW!   

*You can type them up or write them down for us or you can email them to: 321go@centraloregoncrossfit.com

Within a week they will be permanently posted on the boards!

COC: I would not normally post a video of myself here, as I would much rather highlight and celebrate your victories.  But this surprised myself even more than it may surprise you. It shows we all can "Do The Impossible" and that we are capable of more than we think.  And considering I can barely move today and that I suffered through this WOD solo I felt like I needed someone to share it with . . . and provide proof for! 

You Gotta Be Kidding Me!

Thursday 9/15/09

Workout of the Day: 

"Tabata You Gotta Be Kidding Me!"

4 Consecutive Tabatas of:

Wall Balls

Pull Ups

Air Squats

Sumo-Deadlift High Pulls

Total the lowest rounds from all four tabatas

    Men

A: 20 Lb / 32 Kg

B: 16 Lb / 24 Kg

C: 12 Lb / 16 Kg / Assisted

    Women

A: 16 Lb / 24 Kg

B: 12 Lb / 16 Kg / Assisted

C: 8 Lb / 8 Kg / Assisted

Interval of the Day: Thruster 3x3

Challenge of the Day: Ring L-Sit / Chair-Sit

Movement of the Day: Thruster

Quote of the Day: "I have been impressed with the urgency of doing.  Knowing is not enough; we must apply. Being willing is not enough; we must do." - Leonardo da Vinci

Neil focuses just before getting his first muscle-up!  On his first try!  Welcome to the club Neil!

Above: Char heaves the Hooverball over her shoulder

Below: Char and Tracie show you just how close they are to their first muscle-up!

COC NEWS:

The Challenge is filling up fast!

There is only 1 spot left in the first heat!

So far it is:

Matthew, TMcD, Tracie, Wayne and Tami

If you'd like to get the last spot in this heat or sign up for another

Click HERE!

"DT" Time

Wednesday 10/14/09

Workout of the Day: 

"DT"

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

5 Rounds

For Time!

    Men

A: 155 Lb

B: 115 Lb

C: 75 Lb

    Women

A: 115 Lb

B: 75 Lb

C: 35 Lb

Interval of the Day: Tabata Air Squats

Challenge of the Day: Max Muscle-Ups

Movement of the Day: Clean & Jerk

Quote of the Day: "Many of the great achievements of the world were accomplished by tired and discouraged men who kept on working." - Unknown

Matthew shows us the power and the beauty of the split jerk.

Use the split in todays WOD when it starts to get heavy.

Man Down!

What's Wrong With This Picture?

Yes, a good portion of Hooverball is spent in the sand from diving, catching or throwing, like Tom above.  

But why is it that Ken looks like he is just lounging on the beach? :)

ANNOUNCING: 

COC CIVlL WAR WOD! 

BRAGGING RIGHTS ON THE LINE!

BE READY TO SUPPORT YOUR TEAM IN A TEAM-BASED WOD JUST BEFORE KICKOFF:

4:45 PM ON THURSDAY, DECEMBER 3RD

BE SURE TO RESERVE YOUR SPOT IN THE DUCKS OR BEAVERS LINEUP TODAY! 

YOU MUST WEAR DUCK OR BEAVER GEAR TO THE WOD!

JUST REGISTER YOURSELF FOR THE FREE CLASS BY CLICKING

HERE! 

"Annie" Up

Tuesday 10/13/09

Workout of the Day: 

"Annie"

50 Double-Unders

50 Sit-Ups

40 Double-Unders

40 Sit-Ups

30 Double-Unders

30 Sit-Ups

20 Double-Unders

20 Sit-Ups

10 Double-Unders

10 Sit-Ups

For Time!

A: Rx'd

B: Tuck Jumps

Interval of the Day: Deadlift 3x3 

Challenge of the Day: Max Air Squats in 2:00

Movement of the Day: Deadlift

Quote of the Day: "Dream as if you are going to live forever, live as if you are going to die today." - James Dean

Tom "The Incredible" Holt gets "Huge" before setting a PR in the Deadlift

Today you will get another shot at improving at the "Health Lift," as it was once known as

Now with only 3 sets to find your max, make your first set an 80-90% warmup, your second a 100% PR Match and your last a 105-110% Effort

COC NEWS:

We have good news and we have bad news.

Bad news is that we lost all of our video from the last week including Hooverball. :( Don't expect video for a few days.

Good news is that we did not lose any photos! :) 

So, instead of watching video to understand what makes Hooverball so fun, you will have to tolerate the "Hooverball Photo of the Day"  from now 'til the next one on 12/12, talk to those who were there and be there next time to find out!

Ken watches as Tanner launches the ball over the net in the Championship Game

Who makes this team Co-Ed? :)

Fall '09 CrossFit Challenge Update:

The coaches are still working on choosing the WOD which will remain a surprise until the morning of 10/24.

The 8 Week Fall Challenge will be FREE once again and will still award $100 to the most improved male and female but it will be limited to the first 24 Registrants.

This Challenge will start at 9:30am and will consist of (4) 15-minute heats of 6 Athletes.

Reserve your spot today in the heat of your choice by signing up at the box or online by clicking 

HERE!  

Are You Joshing?

Monday 10/12/09

Workout of the Day: 

"Josh"

21 Overhead Squats

42 Pull Ups

15 Overhead Squats

30 Pull Ups

9 Overhead Squats

18 Pull Ups

For Time!

    Men

A: 95 Lb

B: 65 Lb 

C: 35 Lb / Assisted Pull Ups

    Women

A: 65 Lb

B: 35 Lb / Assisted Pull Ups

C: 15 Lb / Assisted Pull Ups

Interval of the Day: Row 1x1000m

Challenge of the Day: Max Headstand Pike/Straddle Presses

Movement of the Day: Overhead Squat

Quote of the Day: "Integrity is doing the right thing, even if nobody is watching." - Unknown

The Central Oregon CrossFit Co-Ed Hooverball Champions:

Chris Liston & Char Floyd

They will be defending their title at the next COC Hooverball Tournament:

Saturday 12/12 @ 12:12

Form Your Team Now!

Check out the rest of the 2009 Event Calendar to the right

Or by visiting the COC Events page HERE  

You can now sign up for our free events online just like you schedule classes or at the event board

Official Results:

1. Chris Liston & Char Floyd (4-0)  
2. Ken Hess & Tanner Manselle (2-2)
3. Tom Holt & Tami Ough (1-3)
4. Ryan Hudson & Ashley Prom (1-3) 

Tim shows us how much he loves Overhead Squats!

"Rose"

When's the Next Tourney?

Sunday 10/11/09

Workout of the Day: 

"Recover"

Quote of the Day: "Every muscle is sore and every orifice is full of sand. What a blast!" - Anonymous COC Hooverball Player 

The players of the 1st of many COC Hooverball Tournaments!

Results to be posted tomorrow!

Video coming soon!

Next Tourney to be announced soon!

Get Your Hoover On!

Saturday 10/10/09

Workout of the Day: 

"Hopper" WOD at 9am:

1000 Meter Row +

21-15-9 of:

Front Squats

Back Extensions

For Time!

Interval of the Day: None

Challenge of the Day: Hooverball @ 10:10am

Movement of the Day: Medicine Ball Squat & Throw

Quote of the Day: "Competition is easier to accept if you realize it is not an act of oppression or abrasion - I've worked with my best friends in direct competition." - Diane Sawyer

A CrossFitter in LA attempts to catch the Hooverball at the Annual CrossFit LA Hooverball Tournament.  

Today will the 1st Annual of many at COC!

Witness it this morning at Cascade Swim Center!

Birthday Weekend

Friday 10/9/09

Workout of the Day: 

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

Power Cleans

Sit-Ups

Hip Extensions

For Time!

    Men

A: 95 Lb

B: 75 Lb

C: 55 Lb

    Women

A: 75 Lb

B: 55 Lb

C: 35 Lb

Interval of the Day: Jerk 5x5 

Challenge of the Day: 500 Meter Row

Movement of the Day: Jerk

Quote of the Day: "A man's health can be judged by which he takes two at a time - pills or stairs." - Joan Welsh

The birthday girl "cleans" up on "Badger" last Saturday.  

We have THREE Birthdays this weekend and they are all signed up for the noon class today!  

Tami's is Saturday and Tim and Matthew's are both on Sunday.

Happy Birthday COC Students! 

If any of you would like to help celebrate we will be going to to 7th St for burgers and beers after the Hooverball Tournament.  

We plan on meeting up there around 12:30 which also happens to be the Duck Game Kickoff Time!

10/10 Schedule:

9am: Hopper Class

10:10am: Hooverball Tourney @ Cascade Swim Center

12:30pm: Burgers, Beers, Birthdays and Ball @ 7th St Brewpub

Weather Warning:

It will be sunny Saturday morning but it will also be cold!

Wear layers as it will be 35 - 45 degrees but also make sure you can strip down.  

Hooverball CrossFit Style is guaranteed to heat you up fast!

Friends Nick and Jasmine from CrossFit HEL in Portland will be joining us and with Ken now on board we should have more than enough for a full tourney.

What would be best though is 50/50 girls and guys and right now we got more guys than girls.  So ladies, step up if you can to balance it out and help us make it fully co-ed!

You are welcome to attend any or all of the events! 

Hope to see you all sometime tomorrow!

Mondays Killer WOD that many of us are STILL feeling!

Hoover Time is Nearing . . .

Thursday 10/8/09

Workout of the Day: 

"Chelsea"

5 Pull-Ups

10 Push-Ups

15 Squats

Each minute on the minute for as long as possible. 30+ is the goal. 

A: Rx'd    

B: Band Pullups

C: Band Pullups / Band Pushups

Interval of the Day: Run 10x100m

Challenge of the Day: Max Wall Balls in 2 Minutes

Movement of the Day: Wall Ball

Quote of the Day: "The great thing in this world is not so much where we stand, as in which direction we are moving." - Oliver Wendell Holmes

Monday's Max Box Jump Madness!

COC News:

We will be playing with a regulation size Medicine Ball of 6 Pounds on Saturday!

We were planning on using our 8 Pounder but CrossFit Breakthrough has been nice enough to let us borrow 2 of their 6 Pounders! 

Background of Hooverball:

A combination of tennis, volleyball and medicine ball, Hoover-ball was invented, developed and perfected by White House physician Admiral Joel T. Boone to keep President Herbert Hoover physically fit in the 1930s.

"It is more strenuous than either boxing, wrestling or football; it has the virtue of getting at nearly every muscle in the body."

Hoover-ball was played by teams of 2-4 players with a six-pound medicine ball over a net eight feet high on a court similar to one used for tennis. The game was scored exactly like tennis, and played in similar fashion. The server throws the ball. The opponent must catch it on the fly and immediately return it, attempting to put it where it cannot be reached and returned. The side that misses the ball or throws it out of bounds loses the point.

Official Hooverball Rules

• Teams consist of 2-4 players. (For the national championships, 3-player teams will be used.
• Each team may have one or two substitutes.)Scoring is exactly like tennis: love-15-30-40-(deuce, ad-in, ad-out)-game. Teams play best-of-five or best-of-seven games.
•  Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out of bounds. 
• The ball is served from the back line. 
• The serve is rotated among one team until the game is won. Teams alternate serving after each game. 
• The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates. 
• Each team's court is divided in half. A ball returned from the front half of your court must be returned to the back half of your opponent's court. If the ball doesn't reach the back court, the opponent is awarded the point. 
• A ball that hits the out-of-bounds line is a good return. 
• A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return. 
•  A ball that hits the net on its way over is a live ball. (If it was thrown from the front court, it must reach the opponent's back court to be good.) 
• Teams may substitute at dead ball situations. 
• Women serve from the mid-court line. 
• Women may pass once before a return. 
• Women may return the ball to any area of the opponent's court. 
• Good sportsmanship is required. Points in dispute are played over.

Reminder:

1st Annual COC Hooverball Tournament is this Saturday 10/10 @ 10:10am.

Although we've set preliminary teams, the final teams will not be set until game time and all are encouraged and welcome to come!  Just please give us a heads up so we have some idea of how many to expect!  See you all Saturday at the Cascade Swim Center Sand Court (Redmond High School)

"Rose"

Wednesday 8/27/09

Workout of the Day: 

"Rose"

500 Meter Row

5 Snatches

5 Muscle-Ups

400 Meter Row

4 Snatches

4 Muscle-Ups

300 Meter Row

3 Snatches

3 Muscle-Ups

200 Meter Row

2 Snatches

2 Muscle-Ups

100 Meter Row

1 Snatch

1 Muscle-Up

For Time!

    Men

A: 5-Rep Max Weight

B: 5-Rep Max Weight / 2x Pull Ups/Dips

C: 5-Rep Max Weight  / 4x Assisted Pull Ups/Dips    

    Women

A: 5-Rep Max Weight

B: 5-Rep Max Weight / 2x Pull Ups/Dips

C: 5-rep MAx Weight / 4x Assisted Pull Ups/Dips

Interval of the Day: Thruster 5x5

Challenge of the Day: 2:00 Sit-Up Max

Movement of the Day: Thruster

Quote of the Day: "The greatest barrier to success is the fear of failure." - Sven Gorak Eriksson

In loving memory of Rose McDonald who passed away October 2nd, 2009 at the age of 82.

See Coach Chris make a run at the "Randy' School Record of 3:55

In Today's WOD you can do your snatches like this (Power Snatches) or you can use a full Squat Snatch.

For the weight, use your 5-rep Snatch Max we established last month.

If you don't know yours, take your lifetime 1-Rep Max and go down by 10%.  These should be heavy!

Question of the Day:

We do "Hero" WODs often and occasionally do Tribute WODs like today to honor those that have passed.

Do you push harder when it's a tribute workout?

Chipper Time!

Tuesday 10/6/09

Workout of the Day: 

30 Handstand Pushups

40 Pullups

50 Kettlebell Swings

60 Sit-Ups

70 Burpees

For Time!

    Men

A: 24 Kg

B: Box or Band /16 Kg 

C: Box / Band / 16 Kg

    Women

A: 16 Kg

B: Box or Band / 8 Kg 

C: Box / Band / 8 Kg

Interval of the Day: Tabata Pushups 

Challenge of the Day: Max Consecutive Double-Unders

Movement of the Day: The Double-Under

Quote of the Day: "If you only do what you know you can do - you never do very much." - Tom Krause

Scott nails a 4 foot box jump! 

Question of the Day:

What is your favorite Tabata?  How about least favorite Tabata?

Which do you think is the hardest that we do?

The Ultimate Core Exercise

Monday 10/5/09

Workout of the Day: 

100 Overhead Squats 

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: Deadlift 5x5

Challenge of the Day: Max Box Jump Height

Movements of the Day: Deadlift / Overhead Squat

Quote of the Day: 

"The less routine the more life." - Amos Bronson Alcott

Coach Colin keeps an eye on Silviya's bar position and lumbar curve at the top of the snatch.  

Today's movement, the overhead squat, is:

The Ultimate Core Exercise

The Heart of the Snatch (The World's Fastest Lift)

& Peerless in Developing Athletic Movement

The "Hopper" Class Crushes "Badger" on Saturday!

Or Did "Badger" Crush Them? Maybe Both?

You Be The Judge.

Reminder! It's Hooverball Tourney Week! 10/10 @ 10:10am

The Teams Are Finally Set:

Team A: Tiffani Calder / Clint Davis

Team B: Heather Larson / Colin Richards

Team C: Char Floyd / Tom Holt

Team D: Michelle Belden / Ryan Hudson

Although the teams are set we are still recruiting more players!  Every team is allowed a sub and some people above are still on the fence. 

We need to know who wants to play in case some can't make it late notice like Tom and Tracie.   They are attending a memorial service and won't be able to make it. :(

There are 2 sand courts and horseshoe pits so everyone can play at all times and subs can play horseshoes or coach their teammates.  It should be a nice morning, especially since it looks like it will be sunny!

We will play each team once round-robin style and then the top 2 teams will play for the championship while the other two teams will play for 3rd and 4th.  This way all teams play 4 games which should take 1-2 hours, getting us done by noon with one heck of a fun, good workout! 

COC Schedule Update:

We will still be having the "Hopper" Class on Saturday at 9am so you can go to class and then come play or watch after.  Next week the "Hopper" Class will be moved to 9:30am. 

Remember that the 6:15am class is now 6am and that the 9am class is now 9:30am. Kids Classes are Fr/Sat Only.

Question of the Day:

Who else would like to join us Saturday for Hooverball?

Recover!

Sunday 10/4/09

Workout of the Day: 

"Rest"

Quote of the Day: "Courage is the discovery that you may not win, and trying when you know you can lose.” - Tom Krause

The Birthday Boy Ken gets ready to attack another Squat Clean in "Badger" at the "Hopper" Class

What's the WOD?

Saturday 10/3/09

Workout of the Day: 

Hopper Workout:

"Badger"

30 Squat Cleans (95 Lb/65 Lb)

30 Pull Ups

800 Meter Run

3 Rounds

For Time!

Interval of the Day: None

Challenge of the Day: None

Movement of the Day: Squat Clean

Quote of the Day: “Have fun screwing up…it means you are removing your ego from the problem." - Greg Glassman

"MDS" reaches for the "Power Burpee" in "Ryan" last week

I believe 105 of these along with 35 muscle-ups was good practice for yesterdays 100 Burpee Pullups

"MDS" barely nabbed the top score of 8:17 in "G.I. Jane" in a photo finish with "TMcD"

Tall Tanner was just barely behind finishing in 8:45

They crushed the previous top score by around 3 minutes!  

Way to push each other guys!  It was fun to watch! 

One Tough Chica!

Friday 10/2/09

Workout of the Day: 

"G.I. Jane"

100 Burpee Pullups 

For Time!

A: Tall Bar

B: Short Bar

C: Short Bar/Box

Interval of the Day: Tabata Jumprope

Challenge of the Day: Max 1-Arm Handstand Hold

Movement of the Day: Burpee Pullup

Quote of the Day: "The well-run group is not a battlefield of egos" - Lau Tzu

We've missed you this week Michelle!

It's not the same at COC without you!

The sweet sight of chalk in the air . . . 

Lookin' good Wayne!

Coach Trav (Oregon CrossFit) and Coach Ryan (COC) take on G.I. Jane's ugly kid brother G.I. Joe.  

He's half as tough, but twice as fast!  

Exercising with a group can boost your endorphins

Working out with a partner or group can help provide motivation and accountability. but it also seems to be more fun. Now researchers have some idea why.

A study conducted at the University of Oxford tested how endorphin production changed when rowers exercised alone or in a group. Endorphins are hormones released by the body during exercise, credited with creating a feeling  of elation, sometimes referred to as a runner's high. Endorphins also help to reduce the feeling of pain.

The researchers used a pain threshold test to gauge how much of the endorphin hormones was being produced. The rowers had a significantly higher pain threshold after exercising with a group than they did alone, suggesting their group workouts led to greater production of endorphins.

By Markian Hawryluk

The Bulletin

10/1/09

Well Duh!

Question of the Day:

Why do you prefer to workout with a small group?

What do you like about it?

WTF?

Thursday 10/1/09

Workout of the Day: 

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (2 pood/1.5 pood)
30 Sit-ups
20 Hang squat cleans (85 lb/65 lb)
25 Back extensions
30 Wall ball shots (20 lb/16 lb)
3 Rope climb ascents

Interval of the Day: Max Bodyweight Front Squats / Push Presses

Challenge of the Day: Survive Class!

Movement of the Day: Front Squat / Push Press

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

Bring your bucket with you today :)

Experience yesterdays nooner :)

Question of the Day:

What do you prefer?  

To see pictures or videos of previous day workouts? 

Or both?