Monday February 8th 2010

WOD:
Overhead Squat
5-5-8-11-13-15

Fundamental: Overhead Squat

During today’s workout you will be working your way up to a 15 rep overhead squat. Focus on your form today, if this is a new lift for you go light (pvc is okay) and if it isn’t your ultimate goal should be body weight Your coaches want to see full range of motion. Get after it!

Challenge: Skin The Cat

Play: Team Relay – As a team complete the following: 400m run (everyone), 100 wall balls, 150 Kettle bell swings,  200 sit ups.

SATURDAY FEBRUARY 13TH @9AM OREGON CROSSFIT HOSTS THE CHIPPER CHALLENGE! COME IN AND PARTICIPATE, SEE HOW WELL YOU HAVE IMPROVED OR TRY IT FOR YOUR FIRST TIME BRING A GUEST TO THIS CHALLENGE AND LET THEM SEE WHAT OREGON CROSSFIT IS ALL ABOUT.

Meghan is working on the Turkish Get Up, she has improved dramatically in the few short months she has been here. Good job Meghan!

Overhead Squat
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.
-Greg Glassman

Saturday February 6th 2010

WOD:
Come in at 9 and pull a card from the hopper deck

DON’T FORGET ABOUT THE CHIPPER CHALLENGE OREGON CROSSFITTERS! SATURDAY FEBRUARY 13TH 2010 @9AM. WHO IS IN?

Friday February 5th 2010

WOD:
Push Press 5-5-5-5-5
Rest 3 minutes…
Alternating Tabata Push Ups & Sit Ups

Fundamental: Push Press

Challenge: Double Unders (max reps in 2 minutes)

Play: 100m Sprint – rowing followed by Max Handstand Hold (3rounds)

REMINDER: Chipper Challenge is coming FAST – Join us on Saturday at 9am on February 13th for the FINAL Chipper Challenge. New students are welcome and encouraged to join us and try this fantastic workout! Please let us know if you are coming. We have had lots of practice on chippers, right? Post to comments if you will be there or not.

Thursday February 4th 2010

WOD:
Squats-80,64,48,32,24,12
Kettlebell Swings-40,32,24,16,12,6
Pull Ups -20,16,12,8,6,3

Fundamental: Kettlebell Swings

Challenge: Dead Hang Pull Ups (max reps)

Play: L.O.B. Bear Crawl followed by L.O.B. Sprint (2rounds)

Wednesday February 3rd 2010

WOD:
Hang Snatch 2-2-2-2-2-2

Fundamental: Snatch

Challenge: Max Height Vertical Jump (3x)

Play: As a team each person will complete 20 burpee tire flips (after each flip jump on inside and out of the tire) – if your teammate needs assistance help them flip the tire otherwise you are on your own

Jonna gets her PR squat clean at 160 and Jorie is working up to her heavy single, watch out for Oregon CrossFit sister firebreathers

“The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.” -CrossFit.com
Oregon CrossFit is at a great advantage… Travis, Beau, Merinda, Jonna, and Carrie have all completed the CrossFit Specialty Certification of Olympic Lifting with Coach Mike Burgener. Take advantage of the OC coaching staff, they are all full of great knowledge and training that they LOVE sharing with you. Come and enjoy some snatch with Oregon CrossFit today.

Check out Coach Burgeners website for some great information –  http://mikesgym.org/

Tuesday February 2nd 2010

WOD:
10 Burpees
30 Jump Pull Ups
50 Double Unders
Rest 90 Seconds
7 ROUNDS…

Fundamental: Over Head Squat

Challenge: Box Jumps – 2 minutes (max reps)

Play: Tabata OHS (PVC Pipe)

Great FULL classes today at Oregon CrossFit! Make sure you are signing up for classes please, ask your coach if you are having any issues. Thanks for all of your hard work it will pay off

How is everyone doing on the Paleo and Gluten- Free eating? Are you eating? Please remember to fuel your body! Check out the resources and ask questions… Post to comments

Monday February 1st 2010

WOD:

“Lynne“

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Fundamental: Turkish Get Ups

Challenge: Ring Push Ups

Play: 5 minutes of Turkish Get Ups (use LIGHT weight – max reps)

Click HERE to view a Turkish Get Up

Christin working through the deadlift portion of the “Christine” on Friday

***Friendly CrossFit Team Competition coming our way! Oregon CrossFit will be building some teams to compete against Central Oregon CrossFit this month. Please let your coaches know if you are interested in being on a team, we will take everyone who wants to play  Details to come…

Sunday January 31st 2010

Come in at 12noon and enjoy some free time in the box See you there…

Saturday January 30th 2010

Come in at 9am and find out what comes out of the hopper deck!

***Join us at 10:15am for the Paleo brunch enjoy some yummy food from Strictly Organic. Try some gluten free coffee cake provided by Nancy P’s Bakery. Or have a gluten free smoothie sample from emerald city smoothie. Thanks to all of you who have helped with this wonderful brunch!

Please bring $5 for your meal and some of your favorite recipes to share with everyone else.

Your coaches will be there to explain the Paleo challenge and get you going on the road to healthy eating!

Way to represent Oregon CrossFit Ed and Kevin! Check out these two OC guys getting after the competition in Salt Lake City.

Friday January 29th 2010

WOD:
“Christine”
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (24″)
3 Rounds

Fundamental: Deadlift

Challenge: Burpees (max in 1 minute)

Play: 200m run forward / 1 rope climb/ 200m run backwards

Good team fun during the 9am class with the core workout. I know that all of you people motivate me when I workout with the class, how about you? Do you miss your old solo workouts, or never look back?

*** NUTRITION CHALLENGE 1-30-2010 @10am – enjoy yummy brunch and learn how to start the 6 week Paleo Challenge with Oregon CrossFit. Please post to comments if you are coming, we will be shopping for food this morning Please bring $5 per person for your meal