Central Oregon CrossFit

"War Week"

Tuesday 12/1/09

Workout of the Day: 

"Mr. Joshua"

400 Meter Run

30 GHD Sit-Ups

15 Deadlifts

5 Rounds 

For Time!

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

    Men

A: 250 Lb

B: 225 Lb / AbMat Sit-Ups

C: 185 Lb / AbMat Sit-Ups

    Women

A: 160 Lb

B: 135 Lb / AbMat Sit-Ups

C: 105 Lb / AbMat Sit-Ups

Interval of the Day: Clean 3x5

Challenge of the Day: Max Handstand Pushups

    Men    

L1: 10 on Box

L2: 2

L3: 7 

L4: 15

    Women    

L1: 5 on Box

L2: 1/2

L3: 1

L4: 5 

Movement of the Day: Clean 

Quote of the Day: "The more difficulties one has to encounter, within and without, the more significant and the higher in inspiration his life will be." - Horace Bushnell

 New Coach!

Well, an old coach to some of us, but new to others!

Some of you may know her better as Matthew's Wife :)

Coach Jonna re-joins the team starting off with the 9am Tuesday Class Today!

Please Welcome Her Back With Open Arms!

  

Above is the group picture taken at the "Civil War WOD" at Eugene CrossFit Saturday.  

They had over 50 show up in their team colors and it wasn't decided until an overtime coach burpee-off where the Beavers ultimately prevailed. 

The Beavers ultimately prevailed in the "Turkey Bowl" below also. Be sure to catch the highlights from a great 14-7 game!

But the Rivalry is not over yet! Besides the Big Game Thursday night we also have our own "Civil War WOD' on Game Day at 4:45!

Although we probably won't and can't do a group of 50, we are at 13 now and would like to hit at least 16!

So far these are our teams:

Ducks:

Ryan Hudson

Matthew Silvey

Tom McDonald

Mel King

Tracie McDonald

Star Loy

Beavers:

Chris Liston

Wayne Bailey

Tom Holt

Ed Boero

Tami Ough

Aiyana Jackson

Terra Broyles

Remember To Show Your Team Colors!

Just 2 Days 'Til Kickoff!

Lumberjack Week

Monday 11/30/09

Workout of the Day: 

21-15-9 of:

Overhead Squats

Pullups

    Men

A: 95 Lb

B: 65 Lb

C: 35 Lb     / Band    

    Women

A: 65 Lb

B: 35 Lb / Band

C: 15 Lb / Band

Interval of the Day: Run 5x100m 

Challenge of the Day: Tabata Box Jumps

Movement of the Day: Overhead Squat

Quotes of the Day:

"Pray for the dead and fight like hell for the living." - Mother Jones (died today, 1930)

"If you neglect your work, you will dislike it; if you do it well, you will enjoy it." - Sir Philip Sidney (born today, 1554)

Our 4:45 Girls Dominating the Guys in "Tabata Knees to Elbows" 

Nothing Like a Core Challenge to Humble Our Boys!

Then Again, These Aren't Your Average Girls, Are They?

Above is a video directly from Lumberjack CrossFit at Fort Hood with pictures of the fallen. 

With your help we have raised $220 out of $5,110 nationally and have committed 17 to the Tribute WOD!

Let's keep this effort moving forward as we are at about 25% of our goal with a full week to go!

To Sign Up For the Saturday WOD Click Here

Note: The Link Above Has Been Fixed So Now You CAN Sign Up For This Event Online

To Make A 100% Matched Donation Click Here 

New Schedule Update:

Please Register for Class! As of now, there are no signups for any of the early morning classes or the noons on Tuesday or Thursday.  

If there are no signups for class, there will not be a class! 

So, to ensure that a coach will be there you must sign up! 

Holiday Hangover

Sunday 11/29/09

Workout of the Day: 

Eat Well :)

Quote of the Day: "Courage is one step ahead of fear." - Coleman Young (died today, 1997)

 

Candy shows us the correct finish of the kettlebell swing during "Hansen" last week.

Range of Motion is King in CrossFit and that is why you always want to finish this movement with the kettlebell directly overhead.

Despite going with a light kettebell, Candy finished all 5 rounds of "Hansen" and did all the movements right! 

Turkey Hopper

Saturday 8/28/09

Workout of the Day: 

"Hopper" WOD at 9:30am:

40 Push Presses (65/45)

30 Air Squats

20 Ring Dips

10 Double-Unders

3 Rounds 

For Time!

Quote of the Day: "You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you." - James Allen (born today 1864)

 Since when does Tom's dog play quarterback? 

Lumberjack 20 Update:

We have 13 people signed up to do the tribute WOD "Lumberjack 20" next Saturday at 9am

Our goal is get at least 25, if not 50 to sacrifice their bodies for one morning for a good cause

This event is not just open to students! Your friends and family are more than welcome to participate and can sign up for this FREE event by clicking

HERE 

Burn it Off!

Friday 11/27/09

Workout of the Day: 

50 Ring Dips

400 Meter Run

50 Pushups

400 Meter Run

50 Handstand Pushups

400 Meter Run

For Time!

A: Rx'd

B: 1 Modification

C: 2+ Modifications

Interval of the Day: Tabata Jumprope

Challenge of the Day: Max Bodyweight Overhead Squat Reps

L1: 1/2 BW x1

L2: 3/4 BW x1

L3: BW x1

L4: BW x15 

Movement of the Day: Overhead Squat

Quote of the Day: "If we don't change, we don't grow. If we don't grow, we're not really living." - Gail Sheehy (born today 1927)

Coach Hudson Takes 2 Attempts to Complete His Quest of a Major Level 4 Checkmark on Tuesday: 

15 Bodyweight Overhead Squats at 160 Pounds

See Mike G of Atlanta Also Take 2 Attempts to Accomplish the Same Feat at 180 Pounds 

See Nicole Carroll of CrossFit HQ Take 4 Attempts To Get it Done at 123 Pounds. (Sorry But No Audio on This Great Video!)

The Way She Dumps the Bar on the Third Attempt is Just How AJ Put a Hole in Our Platform!

Don't Worry AJ! That Means You've Done Something that Nicole Has Done Also! :) This is Not a Bad Thing!

See How Much Deeper She Gets Than the Guys!  That Level of Flexibility is a Beautiful Thing! 

Chris and Wayne share a laugh during their "Turkey Bowl" victory

"Lumberjack 20" Update:

COC has now helped the CrossFit Community raise $3,495 for the Ft. Hood Victims by donating $180!

We have covered 18% of our goal in 2 days with 8 left! 

Happy Thanksgiving!

Thursday 11/26/09

Workout of the Day: 

"Murph"

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
• For time. 
  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

• 

  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

  This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

  First posted 18 August 2005

Interval of the Day: Tabata Jumprope

Challenge of the Day: Burn more calories than you intake today :)

Quote of the Day: "Sometimes you've got to let everything go - purge yourself. If you are unhappy with anything . . . whatever is bringing you down, get rid of it. Because you'll find that when you're free, your true creativity, your true self comes out." - Tina Turner (born today, 1939)

 "T.ough" Tami finishes the Lord's Acre 5k in a dead sprint to hit her goal Level 2 time of 26:30 right on the nose!

Tami, TMcD, Tracie and Scott are the four brave students that are taking on "Hansen" and "Murph" back-to-back.

These are two of the most feared and brutal Hero WODs next to the new one, "Lumberjack 20" that we will all be trying for the first time next Saturday. 

I guess accomplishing this deadly double can only help prepare them for the 12/5 WODathon!

Either way, these four definitely can afford to eat the most today and probably deserve an "I Survived Thanksgiving Week at COC T-Shirt!"

Feel free to post what you are thankful for today.  

We at COC are thankful for our incredible community. 

Without you, COC would be nothing more than an empty garage gym.

The main thing that separates one CrossFit gym from another is the people.

We have been to dozens of them across the country and no question that the people of COC are second to none!

As an example, our small community has already raised $140 out of the $3,030 nationally for the four fallen Lumberjack CrossFitters at Fort Hood in less than 24 hours.

Imagine what we can do with another 10 days to go! 

Follow the Widget in the top left-hand corner to track how much the CrossFit Community raises as a whole! 

We all have a lot to be thankful for this season and we all have $10-$20 to give to less fortunate families.

If you haven't donated today, do so now to help celebrate your Thanksgiving by clicking 

HERE

For the Heroes

Wednesday 11/25/09

Workout of the Day: 

"Hansen"

30 Kettlebell Swings

30 Burpees

30 GHD Sit-Ups

5 Rounds 

For Time!

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
First posted May 2nd, 2009

    Men

A: 32 kg

B: 24 kg

C: 16 kg / Sit-Ups

    Women

A: 24 kg

B: 16 kg / Sit-Ups

C: 8 kg / Sit-Ups 

Interval of the Day: Shoulder Press 3x1 

    Men    

L1: 1/4 BW

L2: 1/2 BW

L3: 3/4 BW

L4: BW

    Women    

L1: 1/4 BW

L2: 1/2 BW

L3: 2/3 BW

L4: 3/4 BW 

Challenge of the Day: Finish "Hansen" Before End of Class :)

Movement of the Day: Shoulder Press

Quotes of the Day: "Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results." - Andrew Carnegie (born today, 1835)

"Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do." - Pope John XXIII (born today, 1881) 

 Chris tries to dart through defenders while Ken, Nate and Mark reach to pull his flags.

It's Begun!

We had our first donation toward the "Lumberjack 20" Cause yesterday in the amount of $20

Its only fitting that $20 was the amount chosen for the "Lumberjack 20"

We are going to follow suit by doing the same! 

Can't give $20? Give $10 and remember, COC will be matching to make it $20!

We already have 12 people registered for the event with an initial goal of 25 and an ideal goal of 50!

If we can get 50 students, family and friends and can get them all to chip in $20 for a good cause we will have met our $1,000 goal by the students alone!

With COC matching, we will have raised $2,000 for those in dire need this holiday season.

Let's show Ft. Hood what kind of holiday spirit COC has by donating $20 for "Lumberjack 20" today!

Scroll down for the Donation Link!

Con-Tribute (See Below)

Tuesday 11/24/09

Workout of the Day: 

50 Meter Walking Lunge

50 Sit-Ups

4 Rounds

For Time!

Interval of the Day: Row 5x100m

Challenge of the Day: Max Ring Dips

    Men    

L1: 3    

L2: 10

L3: 30

L4: 50

    Women    

L1: 3 (Med Band)

L2: 1

L3: 5

L4: 15

Movement of the Day: Ring Dip

Quote of the Day: "You cannot just waste time. Otherwise you will die to regret it." - Harriett Doerr (Died today, 2002)

 

Matthew cranks through one of his 100 Sit-Ups in "Angie" 

Today it will be 200 along with about 150 Lunges, so don't forget your core at home :)

CALL TO ACTIONMany in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

Central Oregon CrossFit will match every dollar that is donated on behalf of COC in effort to raise $1,000 (or more) for this great cause over the next 3 weeks. We will be doing the tribute WOD Saturday, December 5th at 9am. 

The WOD:

"Lumberjack 20"

20 Deadlifts (275lb/155lb)

Run 400m

20 KB swings (32kg/24kg)

Run 400m

20 Overhead Squats (115lb/75 Lb)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 Squat Cleans (135 Lb/95 Lb)

Run 400m

For More Info Visit:

http://www.cflumberjack.org

To Make A 100% Matched Contribution Visit:

Central Oregon CrossFit's Fundraising Page

To Register for the Free Tribute WOD 12/5 0900 Visit:

FREE Online "Lumberjack 20" Tribute WOD Registration

"Grindy"

Monday 11/23/09

Workout of the Day: 

"Grindy"

10 Clean & Jerks

5 Rounds of "Cindy"

10 Clean & Jerks

5 Rounds of "Cindy"

10 Clean & Jerks

For Time!

    Men

A: 85 Lb

B: 75 Lb 

C: 65 Lb / Assisted Pullups 

    Women

A: 65 Lb

B: 55 Lb / Assisted Pullups

C: 45 Lb / Assisted Pullups and Pushups

Interval of the Day: Overhead Squat 3x1

Challenge of the Day: Max Hollow Rocks in a Row

L1: 30 in Tuck

L2: 30 Limbs Vertical

L3: 30 Limbs Extended

L4: 50 Limbs Extended

Movement of the Day: Overhead Squat

Quote of the Day: "Put your trust in the lord and go ahead. Worry gets you no place." - Roy Acuff (Died today, 1992)

 

The 1st Annual "Turkey Bowl" Crew!

Thank you to all who braved the cold!

Well, It's Official! in 10 Days the Biggest Football Game ever in the State of Oregon will take place in Eugene! 

The entire country will be watching to see who will be the first team to take the Pac-10 Championship from USC in 8 years and face Ohio State on New Years Day in the Grandaddy of them all! 

(The Rose Bowl)

Whoever wins will have big bragging rights for an entire year but there are only 10 days left to talk some smack!

Feel free to use this site as a forum to talk trash to your fellow rivals!

(Just keep the play clean, ok?)

3,2,1...Go!

This video highlights the large Friday night class of 16 we put through "Cindy" a few weeks ago!

Today's WOD is a combination of "Cindy" and "Grace" which we did the following week.  

It's only 10 rounds of Cindy and much lighter weight but the combination should prove to be another deadly combination!

Enjoy! :)

(Stay Tuned for the "Fran" Video Coming Soon!)

The Civil War is On!

Sunday 11/22/09

Workout of the Day: 

Rest and Recover from the "Turkey Bowl." Stretch!

Quote of the Day: "A champion is afraid of losing. Everyone else is afraid of winning." - Billie Jean King (Born today 1943)

 

Tiffani shows us her school spirit during the 1st Annual "Turkey Bowl" yesterday.  

The Beavers beat the Ducks 14-7 in an evenly matched battle!

Thank you to the twenty people and 5 dogs that came out to make it such a fun game!

We will certainly have a rematch next year . . . but can we wait that long?

Although the Ducks lost at Redmond High today they certainly did not in Tucson. What a huge overtime victory on the road! Loved seeing all those students leaving their seats to rush the field but instead just got a closer look at the Ducks smelling roses! How fun that Jim got to watch that game live! The Beavers took care of business so it sets up the biggest Civil War in history! Winner plays Ohio State in the Rose Bowl! We will have one more Pre-Civil War Event and that will be the Civil War WOD right before kickoff at 4:45 a week from Thursday. The class is full and this is how the teams will break down:

"CIVIL WAR WOD" 4:45PM THURSDAY, DECEMBER 3RD

Beavers: Wayne, AJ, Dave, Aiyana, Chris and Tami

Ducks: TMcD, Tracie, Matthew, Mel, Ryan and Jonna

The WOD will not be announced until 4:45 Gameday!

Spectators and Fans are Encouraged!

Turkey Bowl!

Saturday 11/21/09

Workout of the Day: 

"Hopper" WOD at 9:30:

"Annie R U OK?"

21-15-9 of:
Row 
Thrusters 
Sumo-Deadlift High Pull
Burpees
Wall Balls
Med Ball Cleans

"Turkey Bowl" at 11

Quote of the Day: "I cannot imagine how the clockwork of the universe can exist without a clockmaker." - Voltaire (Born today 1694)

 

Coach Hudson runs the ball for the High Desert Lightning back in Winter '08 (Before CrossFit)

It was during this season that he met his teammate Coach Chris

Last year Chris played briefly before breaking his ankle while Ryan took the year off to open and sell Oregon CrossFit

This year they will play together once again, after almost 2 years of CrossFit

For Chris, it will be his final season before moving on to College Football

It will be interesting to see how CrossFit will improve their performance

Today will be a nice fun tuneup for the 2010 season!

CrossFit Weekend

Friday 11/20/09

Workout of the Day: 

12 Power Snatches

10 Pushups

As Many Rounds as Possible in 20 Minutes!

    Men

A: 65 Lb

B: 55 Lb

C: 45 Lb / Band

    Women

A: 45 Lb

B: 40 Lb / Band

C: 35 Lb / Band

Interval of the Day: Tabata Knees to Elbows 

Challenge of the Day: Max Prone Cobra Hold

L1: 3 Minutes

Movement of the Day: Power Snatch

Quote of the Day: "There are those who look at things the way they are, and ask why... I dream of things that never were, and ask why not?" - Robert F Kennedy (born today 1925)

 Tom "The Incredible" Holt hammers out his 100 pushups in "Angie" 

The New Schedule Starting Monday 11/30

 Big changes are the addition of the Tuesday/Thursday 9ams, 

the move from 9:30 to 9am and the removal of Kids classes

 and 5ams on M/W/F

Take note of the instructor schedule changes as well!

Event Reminders:

• CrossFit Party Tonight at Scott's At 7
• "Turkey Bowl" Tomorrow at RHS Field 11-1
• Civil War WOD Gameday 12/3 4:45pm

Watch this video below to start getting pumped for the Civil War

Watch it soon because Disney is trying to get it banned (Because of the Duck!)

1000 Hits In One Day?

On Thursday this website received an all-time 851 hits

The traffic on this site has steadily increased over the last year, now averaging 500-800 hits a day

When will we hit 1000?  It looks like pretty soon. And when we do Coach Hudson is going to celebrate 

The next day he will do 1000 Air Squats for time between the 4:45 and 6pm Classes for your entertainment :) 

Just a little added incentive to continue hopping on and sending your friends to the site!

You should be proud that a community of less than 100 will soon have a homepage that is visited over 1000 times per day!  We may be small in numbers but we are mighty in presence!

A Dandy

Thursday 11/19/09

Workout of the Day: 

"Daniel"

50 Pullups

400 Meter Run

21 Thrusters

800 Meter Run

21 Thrusters

400 Meter Run

50 Pullups

For Time!

    Men

A: 95 Lb

B: 80 Lb

C: 65 Lb / Small Band

    Women

A: 65 Lb

B: 50 Lb / Small Band

C: 35 Lb / Large Band

Interval of the Day: Sumo-Deadlift High Pull 3x1 

Challenge of the Day: Gymnastic Rolls

L1: Forward/Shoulder/Backward Shoulder Roll View Video

L2: Backward Roll View Video

L3: Back Extension Roll Bent Arms View Video

L4: Back Extension Roll Straight Arms View Animation

Movements of the Day: Sumo-Deadlift High Pull / Thruster

Quote of the Day: "Perseverance is not a long race; it is many short races one after another." - Walter Elliott (Born today, 1903)

 

Tami and the guys in the eye of the "chalk cloud" storm of 100 Pullups Saturday during "Angie"

There will be 100 more today in "Daniel" split at the start and finish!

It's Official! The Party at the Pastor's is on!

This is a Family-Friendly Event and Kids are Welcome!

Come at 7 PM and just bring yourselves! Delectable desserts and snacks provided, eat dinner before you come.
 
Beverages provided: Coffee, soda, juice and O'Douls (Athlete's drink of choice:)
 
If you have it, bring $5 to help cover the costs.
 
It will just be a fun night to spend some time together outside the gym and lie about how amazing we all are at Crossfit. We’ll have the Crossfit movie playing in the background for those that want to see that, or just come and have fun with the gang.
 
We have heard from most of you, but if you plan on coming, please put a posting on the comments section so we have a good idea of how much dessert to provide. Everyone is invited, you don’t want to miss out!
 
Scott’s Home info:
1684 NW Teakwood Ln
 
You’re all adults with computers, you can just use mapquest or google maps or whatever to get a map…here are directions….
 
From the RAC/Walmart area.  Head north on old Highway 97, past Walmart on your right. Turn left at the next stop light onto NW Quince AVE.  Turn right at the first stop sign onto NW 10th Street.  Turn left after a couple of blocks onto Spruce Ave.  At the first stop sign, turn right onto NW 15th Street.  Stay north on NW 15th Street until it dead ends and turn left there onto my street, Teakwood Lane (note, don’t turn on Teak, wait till you get to Teakwood Lane). My house is at the end of the street on the left. Basketball hoop in the driveway.
 
Scott's Cell: 541-604-0350
Scott's Home: 541-526-1560 

 

Char thrustin' in the grass before sunrise!

Only 42 of these suckers today but with an 800 meter run in-between it may feel like more!

Thanksgiving Update:

We have cancelled the Turkey Day 5k but we will be having a special, fun class with Coach Hudson at 9:30!

Sign up today and make this Thanksgiving guilt-free!

The video above is what we are training to be able to do in the Challenge of the Day. This is the Level 4 Back Extension Roll with arms straight.  Notice how her arms do not bend at all as she transitions her backward roll into a handstand.  Practice the progressions today of bent arms. 

Party at the Pastor's!

Wednesday 11/18/09

Workout of the Day: 

"Minute of Doom"

Complete 1 Squat, 1 Broad Jump and 1 Ring Dip in the 1st Minute,

2 Squats, 2 Broad Jumps and 2 Rings Dips in the 2nd,

3 of all in the 3rd . . . 

For as Long as Possible!    

A: Rx'd

B: Light Band Ring Dips 

C: Jumping Ring Dips

Interval of the Day: Run 1x800m (4 Laps)

Challenge of the Day: Iron Cross With Bands

Movement of the Day: Air Squat

Quote of the Day: "Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive." - Howard Thurman (born 11/18/1900)

 

Above is the Redmond High School Basketball Team after their first CrossFit Workout "Cindy" on Friday

Two of our students are in this picture.  Can you find them?

This group of 30 young men are the first to experience Central Oregon CrossFit "Varsity" - a new division of Central Oregon CrossFit focused on training high school athletes using CrossFit and SPARQ methodologies.

 

In their newly "CrossFit" designed weight room Coach Hudson will be training them 2 mornings a week for 4 months.  

This is their before picture.  We can't wait to see how this pilot program transforms these boys into men by Spring!

Stay tuned for pictures, videos and updates from 

"CrossFit Varsity!"

 

Party at the Pastor's House! 

Scott Ross is a bachelor this weekend and has been gracious enough to host the Central Oregon CrossFit Community to his home this Friday night for a casual gathering of fellow CrossFitters to hang, enjoy paleo-friendly refreshments and talk CrossFit with the gang . . .

Also . . . Jen and Grace will be there!

But, to make the Pastor Party worthwhile, we need at least 10 commitments from the community!

Kids, family & friends are welcome! Show up at 7!

Also, we will be showing the first full-feature CrossFit Movie, "Every Second Counts." 

After watching the trailer video below, post your RSVP!

3,2,1...RSVP!

Thanksgiving Day Schedule:

Coach Chris and Coach Colin will be out of town Thanksgiving Day.

Coach Hudson will be conducting the only WOD of the day.

We have two choices on the WOD and it will be put to a vote:

5k in Bend at 9am

OR

WOD of YOUR Choice at 9:30am at the Box

Post Your Vote!

Upper Body Blast

Tuesday 11/17/09

Workout of the Day: 

"Lynne"

Bodyweight Bench Press

Pullups

5 Rounds

For Max Total Reps!

Complete Your Pullups with NO Rest After Bench Press

Rest 2-3 Minutes Between Rounds

A: Rx'd

B: 3/4 BW 

C: 1/2 BW / Band

Interval of the Day: Shoulder Press 3x3

Challenge of the Day: Max Pistols on BOTH Legs

L3: 10 Each Leg

L4: 25 Each Leg

Movement of the Day: Shoulder Press / Bench Press

Quote of the Day: "Discipline strengthens the mind so it becomes impervious to the corroding influence of fear." - Bernard Law Montgomery (Born 11/17/1887)

 

Candy takes a break from pullups to show us her great smile :)

 

Silviya takes a break from her gymnastics meet at the coast to show us her great handstand split :)

How often should I do CrossFit?

After a year and a half of training, programming, coaching and studying CrossFit  we have come up with the Official COC Recommendations:

L1: Beginner - 2x Per Week:

    1 on 2 off / 1 on 3 off: Monday - Thursday

L2: Intermediate - 3x Per Week:

    1 on 1 off: Monday - Wednesday - Friday

L3: Advanced - 4x Per Week : 

    2 on 1 off / 2 on 2 off: Monday - Tuesday - Thursday - Friday

L4: Elite - 5x Per Week : 

    3 on 1 off / 2 on 1 off: Mon - Tues - Wed - Fri - Sat

Please Train Accordingly!

That Other "G" Girl

Monday 11/16/09

Workout of the Day: 

"Gwen"

Clean & Jerk:

15-12-9

No Re-Grip

Rest as Needed Between Rounds

For Highest Weight Throughout All 3 Rounds! *

* (Use 1/2 to 2/3 of your Clean/Jerk 1-Rep Max)

Interval of the Day: Tabata Squat Thrusts

Challenge of the Day: 2k Row

    Men    

L3: 7:15

L4: 6:50

    Women    

L3: 8:25

L4: 8:00 

Movement of the Day: Clean & Jerk

Quote of the Day: "Pleasure and pain, though directly opposite are contrived to be constant companions." - Pierre Charron (Died 11/16/1603)

 

One of Coach Colin's 27 Reps from "Grace" last Saturday.  

Colin has a habit of losing count during workouts. 

Does this ever happen to you?

After a surprising time of 2:28 he watched the video and realized he missed 3 reps.

Colin did not feel ok about a false score so he did "Grace" again Monday and did all 30 reps (with Scott counting) in 2:38!

Now that's an honest coach!

I knew Colin could never accept a score that wasn't legit when he did "Murph" a year ago . . . Twice!

He broke up his pull-ups, push-ups and squats (as Rx'd) and afterwords I told him the they couldn't be so he did it again! 

Sucker :)  

COC EVENT UPDATE:

The 1st Annual COC "Turkey Bowl " Is This Saturday at RHS at 11am!

We have 16 Signed up so we are expanding it to 22 Players!

Chris' Red Team and Ryan's Green Team are ALMOST full but we still need some more players!

Sign up today at the box before it's too late!

Oh and girls, "Grace" will be there but you must play to hold her :)

Coaches and Students: Please Watch! 

Just Try Not to Get Sick :) 

Happy Gun Show Weekend

Sunday 9/15/09

Workout of the Day: 

If necessary, catch up on sleep - take a nap!

Quotes of the Day: 

"I've been absolutely terrified every moment of my life - and I've never let it keep me from doing a single thing I wanted to do." - Georgia O'Keeffe (born 11/15/1887)

"Success is to be measured not so much by the position that one has reached in life . . . as by the obstacles which he has overcome while trying to succeed." - Booker T. Washington (died 11/15/15)

What would we do without Wayne?

:)

Beware: You will LOL and maybe even LYAO

Celebrate WOD 500

Sunday 11/14/09

Workout of the Day: 

"Hopper WOD:"

"Angie"

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

For Time!

Quote of the Day: "Nothing great in the world has been accomplished without passion." - Georg Wilhelm Friedrich Hegel (died 11/14/1831)

The Diversity of CrossFit

The 4:45 crew pauses for a shot with their friends and toys :) 

Watch the highlights from the WOD last Thursday . . . 

Yesterday Char made Comment #3,000 on this site.

On December 12th, we will post our 500th consecutive WOD.

To celebrate it would only be fitting to do 500 reps:

 The Filthy Fifty - Saturday, December 12th at 9:30am

(Yes, this is just hours before the Hooverball Tourney)

(And yes, you will be expected to help celebrate by participating in both :)

Friday the 13th

Friday 11/13/09

Workout of the Day: 

100 Foot Waiter's Walk Lunge (2x LOB)

30 24'' Box Jumps

20 Pull Ups

4 Rounds 

For Time!

    Men

A: 25 Lb

B: 20 Lb

C: 15 Lb / 20'' / Band

    Women

A: 20 Lb

B: 15 Lb / 20'' / Band

C: 10 Lb / 20'' / Band

Interval of the Day: Overhead Squat 3x3

Challenge of the Day: 100 Jump-Rope Boxes in a Row

Movement of the Day: Overhead Squat

Quote of the Day: "Sometimes you may have to pull back from trying yo save the world and just try to save the piece of the world that belongs to you." - Joe Mantegna (born 11/13/47)

 Is it me or has Coach Colin gotten a lot stronger?  Especially lately?

Is it the Reverse-Goatie Wolverine Beard?

Or is it a year of CrossFit?

Check out our skinny endurance-specialist trainer before CrossFit: 

 8/22/08

Nice work Colin!  

Way to make turn your weakness into a STRENGTH!

Now for your next challenge Colin:

"One-Armed Fran"

No, I'm not kidding!

Watch it HERE! in 11:17!

DianaFran

Thursday 11/12/09

Workout of the Day: 

"DianaFran"

15 Deadlifts

15 Handstand Pushups

15 Pullups

15 Thrusters

3 Rounds

For Time!

    Men

A: 225 Lb / 95 Lb

B: 185 Lb / 75 Lb + 1 Mod

C: 155 Lb / 55 Lb + 2 Mods

    Women

A: 155 Lb / 65 Lb

B: 125 Lb / 50 Lb + 1 Mod

C: 95 Lb / 45 Lb + 2 Mods

Interval of the Day: Row 4x250m

Challenge of the Day: Glide Kip (See Video)

Movements of the Day: Deadlift / Thruster

Quote of the Day: "Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion: The potential for greatness lives within each one of us." - Wilma Rudolph (Died 11/12/94)

 

Tracie shows us just how fun running WODs are.  

Rain or shine, snow or ice, dark or light . . . one thing's for sure:

Year round we will be running.

But what about this as another endurance movement alternative:

Swimming?

Maybe an idea for a future challenge or community event:

WOD at the Cascade Swim Center!

Check out the video link below as a sample of a Swimming WOD.  

Post your thoughts about incorporating Swimming into our CrossFit Programming. 

Swimming WOD Video 

The video above demonstrates the progression for the challenge of the day: 

The Glide Kip

Progression:

1. Glide Swing

2. Glide Swing + Pike

3. Glide Swing + Pike + Kip

This is a level 4 movement so be patient and work yourself through the progression.

There are only a few students that have been able to perform one, almost all being coaches.

Let's see just how many students we can get glide kipping today!

Run WOD of the Week

Wednesday 11/11/09

Workout of the Day: 

"Snancy"

400 Meter Run

15 Hanging Power Snatches

5 Rounds

For Time!

    Men

A: 95 Lb

B: 75 Lb

C: 55 Lb

    Women

A: 65 Lb

B: 50 Lb

C: 35 Lb

Interval of the Day: Sumo-Deadlift High Pull 3x3

Challenge of the Day: Max Burpees in 1:00

Movements of the Day: SDHP / Hanging Power Snatch

Quote of the Day: "I want to stand as close to the edge as I can without going over. Out on the edge you see all the kinds of things you can't see from the center." - Kurt Vonnegut, Jr. (born 11/11/22)

 

Tom "The Incredible" Holt finishes strong at the Lord's Acre 5k in Powell Butte

See COC hit many Deadlift PRs in the above video!

Today is the 462nd Consecutive Post in 462 Days!

We have not missed a day yet!  And don't plan to!

There have been well over 2,900 comments made on this site!

A Free COC T-Shirt goes to the individual who makes the 3,000th comment!

3,2,1...Post!

Thruster Til You Drop!

Tuesday 11/10/09

Workout of the Day: 

Do 1 Thruster in the first minute,

2 Thrusters in the second,

3 in the third, etc . . . 

For as long as possible!

    Men

A: 95 Lb

B: 75 Lb

C: 55 Lb

    Women

A: 75 Lb

B: 55 Lb

C: 35 Lb

Interval of the Day: Tabata Overhead Squats 

Challenge of the Day: Max Plank Hold

Movement of the Day: Thruster

Quote of the Day: "I have held many things in my hands, and I have lost them all; but whatever I have placed in God's hands, that I still possess." - Martin Luther (Born November 10th)

 

The Top 2 Girls Finish 2 Seconds Apart!

Tami 2:54      "Grace"      Michelle 2:52

Michelle takes the Women's Crown while Mike Wild in Bend takes the Men's Crown at 1:33!

Final Results:

	Men			Women
Class A Average			Class A Average
COC	2:43		COC	2:53
OC	3:13		OC	4:24
Class B/C Average			Class B/C Average
OC	3:20		COC	2:50
COC	3:30		OC	3:19

	Men			Women
Class A (135#)			Class A (95#)
Wild	1:33	OC	Michelle	2:52	COC
GW	1:42	OC	Tami	2:54	COC
Chris	1:47	COC	Class B (65#)
Trav	1:47	OC	Elena	2:13	OC
Ryan	2:05	COC	Tracie	2:44	COC
Colin	2:38	COC	Char	2:51	COC
Beau	2:59	OC	Terra	2:56	COC
Tom H	3:28	COC	Dawnell	3:29	COC
Matthew	3:38	COC	Amanda	4:25	OC
Zach	4:51	OC	Tara	?	OC
Class B (115#)			Almine	?	OC
Wayne	2:56	COC	Class C (35#)
Ken	3:39	COC	Summer	2:14	COC
TMcD	3:55	COC
Class C (100#)
Hawk	3:20	OC

9 Minute Shawn

Monday 11/9/09

Workout of the Day: 

"Shawn" *

1 Minute of Muscle-Ups

1 Minute of Power Cleans

1 Minute of Air Squats

3 Rounds 

For Total Reps

    Men

A: 135 Lb

B: Band Muscle-Up / 115 Lb

C: Pullup + Ring Dip / 95 Lb

    Women

A: 95 Lb

B: Band Muscle-Ups / 75 Lb

C: Band Pullup + Band Ring Dip / 55 Lb

Interval of the Day: Shoulder Press 3x5 *

Challenge of the Day: 1k Row *

Movement of the Day: Shoulder Press

Quote of the Day: "I would rather feel things in extreme than not at all." - Bonnie Raitt

* Partner up for all of these workouts

Coach Colin works on the push jerk with students from COC and Oregon CrossFit Saturday

The movement of the day today is the shoulder press 

Find or improve your 5-rep max 

Did you miss anything from Saturday?

If so, catch all the action in the "Grace Day" video above.

Good news for those of you in heat #1:

After video review we discovered that all of your times were off by 4 seconds.

We have knocked the 4 seconds off of all your times!

See Sunday's post for the official final times!

The Fast and the Furious

Sunday 11/8/09

Workout of the Day: 

Recover from "Grace"

Quote of the Day: "Nothing in life is to be feared. It is only to be understood." - Marie Curie

 

"Grace Day" at Central Oregon CrossFit

Everyone in Redmond finished "Grace" in under 4 minutes!

Results from "Grace Day"

	Men			Women
Class A (135#)			Class A (95#)
Wild	1:33	OC	Michelle	2:52	COC
GW	1:42	OC	Tami	2:54	COC
Chris	1:47	COC	Class B (65#)
Trav	1:47	OC	Elena	2:13	OC
Ryan	2:05	COC	Tracie	2:44	COC
Colin	2:38	COC	Char	2:51	COC
Beau	2:59	OC	Terra	2:56	COC
Tom H	3:28	COC	Dawnell	3:29	COC
Matthew	3:38	COC	Amanda	4:25	OC
Zach	4:51	OC	Tara	?	OC
Class B (115#)			Almine	?	OC
Wayne	2:56	COC	Class C (35#)
Ken	3:39	COC	Summer	2:14	COC
TMcD	3:55	COC
Class C (100#)
Hawk	3:20	OC

Results from Oregon CrossFit will be posted as they are reported so stay tuned.  

Final results to be posted soon.

Thank you to everyone who made this event a great turnout and helped us celebrate the newest member of our CrossFit family!

 "The Doublers"

Tom, Tami and Ryan at the Lord's Acre 5k in Powell Butte

Ryan finished in 8th place at 22:46

Tom finished right behind in 9th at 24:07

Tami was the 3rd female to finish at exactly 26:30

(She needed to hit 26:30 for her Green Shirt checkmark:)

"Grace Day" Is Here!

Saturday 11/7/09

Workout of the Day: 

"Grace"

30 Clean & Jerks

For Time!

    Men

A: 135 Lb

B: 95 Lb

C: 65 Lb

    Women

A: 95 Lb

B: 65 Lb

C: 35 Lb

Quote of the Day: "Therefore if anyone is in Christ he is a new creation. The old has passed away; behold, the new has come!" - 2  Corinthians 5:17 

 

Meet our newest CrossFit Kid Grace at 9:30 today!  

She will be there to watch and cheer you on!

Grace Is Coming . . .

Friday 11/6/09

Workout of the Day: 

100 Air Squats

90 Double-Unders

80 Pushups

70 Sit-Ups

60 Jumping Pullups

50 Thrusters (45 Lb/35 Lb)

40 Hip Extensions

30 Box Jumps (20'')

20 Deadlifts (135 Lb/95 Lb)

10 Handstand Pushups

For Time!

Interval of the Day: Run 2x600m

Movement of the Day: Push Press

Challenge of the Day: 15-Rep Push Press Max

    Men

L1: 75 Lbs

L2: 95 Lbs

L3: 115 Lbs

L4: 155 Lbs

    Women

L1: 45 Lbs

L2: 65 Lbs

L3: 85 Lbs

L4: 105 Lbs 

Quote of the Day: "Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams." - Ashley Smith

 

Tom sprints like hell to the finish line of the Run Like Hell 5k

Out of the 152 5k runners Saturday all 4 of our runners placed in the top 16!

That puts all of us in the 90 percentile! 

Help us represent again this Saturday at the Lord's Acre 5k in Powell Butte Saturday.

The Pickhardts (Dave & AJ) are helping put this event on and they are inviting all of us to participate!

Just call AJ at 548-4060 and she will get you registered!  

Tom, Tom, Ryan and Tami are already registered.

Speaking of the Pickhardts, congratulations to Dave Pickhardt who finally joined his buddy Wayne Hess and 22 others in the COC Muscle-Up Club!

 

"Grace Day" has just become a little more interesting!

Oregon CrossFit of Bend has decided to celebrate Grace with us!

They have asked us to join them in a "Virtual Grace Challenge"

Beau, Travis, GW, Jonna and Elena will be joining us in Redmond and the rest of the OC gang will also be doing "Grace" Saturday morning in Bend!

Bragging rights will go the box with the best top 3 male average and the best top 3 female average as well as the overall top 6 co-ed average.

We need to make a strong showing Saturday and give OC a run for their money!  

Sign up to help represent us or come and cheer us on!

So far from COC we have 16 signed up:

Men:

Scott Ross

TMcD

Tom H

Ryan

Colin 

Chris

Ken

DQ

Matthew

Women:

Tami

Gabi

Dawnell

Summer

Char

Tracie

Michelle

Who else will join Team COC Saturday?

Sign up today!

Raising the Bar

Thursday 11/5/09

Workout of the Day: 

10-8-6-4-2:

Chest-to-Bar Pullups

Burpee Box Jumps

A: 30''

B: Chin-Over-Bar / 24''

C: Band / 20''

Interval of the Day: Overhead Squat 3x5

Challenge of the Day: 10 Teeter Totters + Max Handstand

Movement of the Day: Overhead Squat

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

Silviya works on her 1-minute box jump max with Tami.  

Today we will raise the bar (literally) as we step those box jumps up to 30'' and we shoot for chest-to-bar contact on the pullups!

 Congratulations to Tami who joined Silviya and Patti in the Muscle-Up Club Yesterday!

Who's Next?

 

"Dr. Hudson . . . Paging Dr. Hudson . . . "

Today you will drill teeter-totters to help learn or improve the handstand. 

Teeter-totters are starting a handstand attempt with one leg forward and the other back and then scissoring your legs before coming back down.

10 In a row of these are level 1 while a 10 second handstand is level 2. 

Good luck!

One Checkmark* At a Time . . .

Wednesday 11/4/09

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

Interval of the Day: Run 3x400m

Challenge of the Day: Muscle-Ups

Movement of the Day: Wall Ball

Quote of the Day: "Often the difference between a successful person and a failure is not one has better abilities or ideas, but the courage that one has to bet one's ideas, to take a calculated risk - and to act." - Andre Malraux

*Women must do Class A in 12 minutes - Men must do Class A in 10 minutes for a Level 2 Checkmark

Wolverine Lives!

COC Event Update:

This Saturday you will have two options:

1. Do the Double!  Do "Grace" at 8am and then The Lord's Acre 5k at 9am.  Afterwards, come back to COC to cheer on the 9:30 crowd and meet Grace
2. Sleep in and show up for the official "Grace Day" Class at 9:30 where Jen and Grace will be cheering.

These classes are both free to all COC students and you can sign up for both online.  

As of now, Tom, Tom and Ryan are doing the double starting at 8am.  Who else is game?

Dawnell, Tami, Summer, Ken , DQ, Matthew and Tracie have taken the first 7 spots at 9:30.

Green Shirt Benchmark Week*

Tuesday 11/3/09

Workout of the Day: 

"Christine"

500m Row

12 Deadlifts

21 Box Jumps (20'')

3 Rounds 

For Time!

A: Bodyweight

B: 3/4 BW

C: 1/2 BW

Interval of the Day: Sumo-Deadlift High Pull 3x5

Challenge of the Day: Max Knees to Elbows

Movement of the Day: Sumo-Deadlift High Pull

Quote of the Day: "What gets measured gets improved." 

- Peter Drucker

*Tomorrow there will be another Level 2 Benchmark WOD

 

Candy loads on the plates for her 3x1 Deadlift. 

For a Level 2 Checkmark you must complete this WOD with bodyweight deadlifts under 15 minutes.

See Pat Barber Bust It Out in 8:22 Below.

Thank you Scott, Char, Tiff, Matt, Nate, Gabi, Ashley, Colin, Becky, Michelle, Neil, Terra, Summer, Dawnell, Tom & Tracie, AJ, Branden & Christin, Travis, Matthew, Mel, Jonna, Amanda, Beau & Merinda, DQ, Rob, Tim and the rest COC Community for all your comments, thoughts, prayers and blessings!

God is good and so is Grace and Jen. If you would like to see how Grace came into this world (edited) watch the 26 min movie below:

Special thanks to Tami who spent the whole night with us and made us feel at home!

We will still be posting from the hospital until Wednesday or Thursday when we get to come home!

All 3 of us will be at COC Saturday for Grace Day!

Pull It Up - Push It Up x 5

Monday 11/2/09

Workout of the Day: 

15 Hanging Squat Cleans

30 Pushups

5 Rounds

For Time!

    Men

A: 135 Lb

B: 95 Lb

C: 65 Lb / Band Pushups

    Women

A: 95 Lb

B: 65 Lb 

C: 35 Lb / Band Pushups

Interval of the Day: Row 3x500m

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

Movement of the Day: Hang Clean

Quote of the Day: "The harder you work, the luckier you get." 

- Gary Player

 

Create Your Own Caption in Comments

 

Announcing Grace MacCrae Hudson!

7 Pounds 14 Ounces - 20 Inches

Born November 1st at 10:46pm