Archive for June, 2009
Sick Addiction
by Sean on Jun.30, 2009, under Workouts
Wednesday July 1st 2009
WOD:
20 Wall Ball Shots
2 Rope Climbs
3 Rounds
Challenge: Forward Rolls
Play: Core Strength
Fundamental: Wall Ball Shots
10’s
by Sean on Jun.29, 2009, under Workouts
Tuesday June 30th 2009
WOD:
10 Overhead Squats (95/65)
10 Burpees
10 Rounds
Challenge: 800m run
Play: 5×5 Thruster
Fundamental: Overhead Squat
Paul reaching his push press max reps as Richard reaches his chest to the bar. Great classes on Monday Oregon CrossFit!
Breathe Later
by Sean on Jun.28, 2009, under Workouts
Monday June 29th 2009
WOD:
5 Hang Cleans (135/95)
7 Ring Dips
10 Chest to Bar Pull Ups
5 rounds
Challenge: Max Push Press
Play: Team Tire Flip Relay
Fundamental: Hang Clean
Oregon CrossFit is taking an affiliate team to the CrossFit Games this year, we will be leaving Thursday July 9th and returning Monday July 13th. During this time we will be canceling some classes, stay tuned for cancellations. Because of our cancellations we will be offering the following:
From Monday June 29th until Wednesday July 8th all students are welcome to all classes no matter which membership you have.
We are still working on the scheduling system as well. Thank you for your patience and understanding while we move through this transition. Bare with us, it will be ready soon.
Helen is back…
by Sean on Jun.26, 2009, under Workouts
Saturday June 27th 2009
WOD:
“Helen”
400m run
21 KB swings (1.5 pood)
12 pull ups
3 rounds
Another AMRAP
by Sean on Jun.25, 2009, under Workouts
Friday June 26th 2009
WOD:
50 Walking Lunges
20 KB Swings
30 Sit-Ups
10 Min. AMRAP
Challenge: Handstand Holds
Play: 5×3 Push Press
Fundamental: KB Swings
Rob and his little man right on his heels during Nicole this week.
Some of our new gals Emily (left) and Kindra working on the kipping pull-up also during Nicole.
DON’T FORGET TO SHOW UP AT 9AM THIS SATURDAY FOR HELEN
Recipes
by Sean on Jun.25, 2009, under Recipes
Please post your favorite recipes to share with everyone here…
Nutrition
by Sean on Jun.25, 2009, under Nutrition
What do I eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
Why Paleo?
The Paleo Diet is a way of eating in the modern age that best mimics the nutrition of our evolutionary and genetic heritage – the ancestral, Paleolithic diet. For millions of years our hunter-gatherer ancestors ate combinations of lean meat, seafood, plants, fruit, and nuts. But today in America, more than 70% of our dietary calories come from foods that our Paleolithic (Stone Age) ancestors rarely if ever ate … and that modern humans are not genetically adapted to eat. The result is epidemic levels of cardiovascular disease, cancer, diabetes, obesity, osteoporosis, arthritis, acne, gastrointestinal disease, and more.
The Paleo Diet is the unique diet to which our species is genetically adapted. This program of eating was not designed by diet doctors, faddists, or nutritionists, but rather by Mother Nature’s wisdom acting through evolution and natural selection. The Paleo Diet is based upon extensive scientific research examining the types and quantities of foods our hunter-gatherer ancestors ate. This nutritional plan is totally unlike those irresponsible, low-carbohydrate, high-fat, fad diets that allow unlimited consumption of artery-clogging cheeses, bacon, butter, and fatty meats. Rather, the foundation of The Paleo Diet is lean meat, seafood, and unlimited consumption of fresh fruits and veggies
http://www.thepaleodiet.com/index.shtml
To all students,
Please post all nutrition questions and concerns to comments here…
Trainer Bios
by Sean on Jun.25, 2009, under Trainers
Look for coaches blogs in the future………………
Travis Dickey (coach/owner)
Contact: firebreather321go@gmail.com
Certifications: CrossFit Level I, Level II Test Subject, CrossFit Business, CrossFit Kids, CrossFit O-Lift, CrossFit Gymnastics, CrossFit Nutrition, CrossFit Endurance, CrossFit Programming, AFPA
Carrie Coe (coach)
Certifications: CrossFit Level I, CrossFit Endurance, CrossFit Kids, CrossFit Nutrition, CrossFit O-Lift, CrossFit Programming
Jonna Silvey (coach)
Certifications: CrossFit Level I, CrossFit Endurance, CrossFit Nutrition, CrossFit Programming, CrossFit O-Lift, NASM CPT
Colin Richards (coach)
Certifications: CrossFit Level I,CrossFit Nutrition, CrossFit Programming, NASM PES, BS Nutrition and Exercise Science, ACSM
Garrett Wales (Coach)
Certifications: CrossFit Level I, CrossFit Programming
Sean Wells(coach)
Contact: seanwells10@hotmail.com, 541-892-6515
Certifications: CrossFit Level I
3-2-1 GO
by Sean on Jun.24, 2009, under Workouts
Thursday June 25th 2009
WOD:
Squat Clean (155/95)
10,9,8,7,6,5,4,3,2,1
200m sprint (follows each set of squat cleans)
Challenge: Headstand
Play: Tabata Squat Thrusts
Fundamental: Squat Clean
Can you guess who’s sweat angel this is?
Holly and Kenna racing to finish burpees. Get ready for some more today:)
We realize that none of the students can login at this time, we are currently scheduling all of the classes and getting the site ready for all of you to sign in. We apologize for the inconvenience, please bare with us.
For those of you who did Helen 8 weeks ago, Travis will be hosting Helen at 9am on Saturday morning. Good Luck!
Oregon CrossFit Login
by sdonnell on Jun.24, 2009, under Student Login
Students,
Now you can log in to our scheduling system, check schedules and make training appointments. Use this scheduling system to sign up for events at Oregon CrossFit.
If you have any questions about this system please call us at 541-728-0655
or email us at: oregoncrossfit@gmail.com
Click here to log in.
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Welcome to Oregon CrossFit
Thanks for checking out our new web site! Check this page often as we continue to add info and updates.
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Questions?
Call us at (541) 728-0655Visit us at 555 NW Arizona Ave. Suite 36
(Next to Strictly Organic Coffee Co. in the Old Mill).Follow us on
FREE INTRODUCTION TO CROSSFIT!
Oregon CrossFit is hosting a CrossFit Gymnastics Certification with Jeff Tucker on the weekend of October 23rd and October 24th 2010.
» Click Here to Register
