Tuesday September 1st, 2009

WOD:
Complete as many rounds as possible 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

Fundamental: Thruster

Challenge: Rope climb

Play: Box jumps 1min. for reps (x2)

“Make pain your ally. The more familiar it becomes, the easier it is to manage.” – Phil Emery

Monday August 31st, 2009

WOD:
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Fundamental: Single leg squat

Challenge: Max wall sit

Play: Push Press 2min. for reps (2 rounds)

*** It is picture day for the challenge
*The postcard challenge is on. Don’t forget to write your name on the back so we know who to give credit to. The postcard holder will get 20% off of the first month at Oregon CrossFit. We have some great prizes for this contest including: massage, cash $, beer, tattoos, free training, free appt. with Dr. Kremer…

From Wikipedia, the free encyclopedia

The modern dietary regimen known as the Paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic—a period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. In common usage, such terms as the “Paleolithic diet” also refer to the actual ancestral human diet.^[1][2] Centered around commonly available modern foods, the “contemporary” Paleolithic diet consists mainly of meat, fish, vegetables, fruit, roots, and nuts; and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.^[1][3][4]

First popularized in the mid 1970s by a gastroenterologist named Walter L. Voegtlin,^[5][6] this nutritional concept has been promoted and adapted by a number of authors and researchers in several books and academic journals.^[7] A common theme in evolutionary medicine,^[8][9] Paleolithic nutrition is based on the premise that modern humans are genetically adapted to the diet of their Paleolithic ancestors and that human genetics have scarcely changed since the dawn of agriculture, and therefore that an ideal diet for human health and well-being is one that resembles this ancestral diet.^[4][10] Proponents of this diet argue that modern human populations subsisting on traditional diets allegedly similar to those of Paleolithic hunter-gatherers are largely free of diseases of affluence,^[11][12] and that two small prospective studies of the Paleolithic diet in humans have shown some positive health outcomes.^[13][14] Supporters point to several potentially therapeutic nutritional characteristics of allegedly preagricultural diets.^[10][15]

Saturday August 29th 2009

WOD: Hopper Deck ?

Happy Birthday Max

Friday August 28th, 2009

WOD:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Fundamental: Pull-ups

Challenge: Handstand

Play:  Tabata SDLHP (pvc/dowel)

“Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.” - Greg Glassman

Thursday August 27th, 2009

WOD:
“Karen”
150 Wall Balls

Fundamental: Med Ball Clean

Challenge: Med Ball Clean

 Play: Team FuN

Wednesday August 26th, 2009

WOD:
“Ryan”
5 rounds of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach. 

Fundamental: Muscle-up

Challenge: 400m run

Play: Team Relay 

*** Don’t forget! The Paleo Challenge begins on September 1st (7 weeks long). The Postcard contest has begun and will last until October 31st. Ask your coaches if you have questions. 
*** Start signing up for classes now and let us know if you have problems. We have some new stuff on the class schedule beginning after Labor Day. 

A view from the start of the hike up Mt. Rainier. What a beautiful day for a hike Anyone else have any cool pictures from some fun adventure this summer. Send me some pictures mparazoo@gmail.com

Tuesday August 25th, 2009

WOD:
Push Press 1-1-1-1-1-1-1

Challenge: Wall Balls

Play: Box Jumps (2 minutes for reps)

Fundamental: Push Press 

Monday August 24th, 2009

WOD:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Score – total numbers of sit-ups and double-unders

Challenge: GHD Sit-Up

Play: SDLHP (1 min. for reps) 3 rounds 

Fundamental: SDLHP

Friday August 21st, 2009

WOD:
Front Squat 1-1-1-1-1-1-1

Challenge: Hand Stand Hold

Play: Burgener Warm-up and Skills 

Fundamental: Front Squat 

What works in the front squat?
The front bar loading will pull you forward. Abs will work hard to keep your torso upright. Front Squats will work your whole legs, but your quads more than your hips.

Try this: Push your elbows toward each other during the Front Squat. It’s easier on your wrists.

Thursday August 20th, 2009

WOD:
1 Pull up minute 1
2 Pull ups minute 2
3 Pull ups minute 3
For as many minutes as possible

Challenge: False Grip Hang

Play: 1 minute of box jumps followed by 1 minute of row for calories (2 rounds)

Fundamental: Kipping Pull up 

Hey there Oregon CrossFitters! If you haven’t already checked out CrossFit Football do it, for now here is a bit of information. Check out the site http://www.crossfitfootball.com/ 

WHAT IS CROSSFIT FOOTBALL?

CrossFit Football is a strength and conditioning program designed for football players and participants in contact sports.

We use organic functional movements performed at high intensity to simulate the demands placed on an athlete during a football game. Football is a game of seconds and inches. CrossFit Football knows the demands placed on players during the game and the distances they will have to travel. With this in mind, we can replicate the stresses and situations a player will face on the field. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry.

How do we know CrossFit Football’s programming works? Because it has been designed by NFL players and some of the top coaches in the world. Not only has it been created by top athletes, but it has been used to compete at the highest levels of professional sports. The utility of this program is not theoretical; it has not been designed by someone that thinks it might work, but by athletes and coaches that have dominated at the highest levels of competitive athletics.

The CrossFit Football program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement.

Every football player needs to be strong in mind, heart and body. He needs to be fast and explosive. He needs to be able to perform when tired and exhausted. This applies to NFL players the same as it applies to Pop Warner.

CrossFit Football meets these needs, for all players.