Saturday October 31st, 2009

WOD: HOPPER

HAPPY HALLOWEEN! Party tonight at Oregon CrossFit 5pm… Bring you favorite Halloween treat and we will bring the drinks. Dress up is optional Paleo contest winners announced tonight! See you there.

Friday October 30th, 2009

WOD:
Tabata Dead-lifts (total reps)

Fundamental: Dead-lift

Challenge: Ring Dips

Play:  30 GHD Sit-ups/ Max L- Sit/ 30 Hip Extensions

DON’T FORGET TO GET YOUR PICTURE TAKEN FOR THE PALEO CHALLENGE! TODAY IS THE LAST DAY…

HALLOWEEN PARTY:
SATURDAY OCTOBER 31ST, 2009
5PM @ OREGON CROSSFIT
*BRING YOUR FAVORITE HALLOWEEN TREAT

Thursday October 29th, 2009

WOD:
Run 800 meters
50 Thrusters (45)
30 Pull Ups

Fundamental: Thruster

Challenge: KB Swings

Play: Ladder Drills

Wednesday October 28th, 2009

WOD:
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Fundamental: Snatch

Challenge: Double Unders/Single Jumps

Play: Snatch work up to 80%x1×5

STILL TAKING PICTURES FOR THE PALEO CHALLENGE! WINNERS ANNOUNCED AT THE HALLOWEEN PARTY THIS SATURDAY OCTOBER 31ST – dress up is optional

CHECK OUT THIS POST I FOUND FROM CROSSFIT NORCAL Good stuff!
SEX? Yes Please!
Some of you may be thinking why would I bring up sex on a Crossfit Blog?

Sex is more than just a fun past time….. Although it is that too. Your sex life has a lot to with your overall health and longevity. Which is why most of you are here in the first place. When we have a new client stroll into our gym for a consultation we ask what they are hoping to get out of our services.  Rarely, if ever, do we hear, “I want better, longer, more intense sex.”

That would be a little shocking I imagine, but I must say, I would try to snag that client as fast as possible because you know he or she would provide some serious entertainment!

Instead, we hear things like “want to look better” ; “lose a few pounds”, or “ I need some rehab”. These are all the results we are EXPECTING when we join a gym. Better sex is just one of the amazing undisclosed perks of being fit.
Becoming “fit” improves your body image which means having more confidence in and out of the bedroom. Body image is really what makes or breaks a lot of sexual escapades, especially for women. The willingness to try new positions or leave the lights on is pretty much off the table. For a few reasons: One, because you either do not have the strength or flexibility to do them, or you are worried about a “fat roll” here and there.  Two, you need to be in the most flattering position so that you can get out of your head (for about half a second if you’re a male or about 5 minutes if you are a female!) so we can obtain the BIG O! The fact is that if you like how you look, then the floodgates of good sex can be all yours.

Sex or lack thereof plays an important part of our mental and physical health. There are major physiological advantages to regular enthusiastic sex.  One of the most credible studies was from Queens University in Belfast. They tracked the mortality of 1,000 middle aged men over a span of ten years. It compared men of similar age and health. The findings were published in 1997 in British Medical Journal and stated that men who had the highest frequency of orgasms enjoyed a death rate half that of the sexual lagers. The same university found that men reduced their risk of heart attack or stroke by half, if they are having sex three or more times per week.  Not like the fellas need more encouragement.  Don’t worry ladies there is an upside for us too!

A vigorous rendezvous burns about 200 calories, equate that to rowing for calories…. Anything is better than rowing! Some other fascinating occurrences after shagging include and are not limited to; reduced depression, better bladder control, and even pain relief. Pain relief is a big one ladies for those of us who get headaches, migraines, or arthritis. It happens right before we blast off into orgasm heaven, our levels of a hormone called oxytocin rise to 5 times the normal level which releases endorphins which in turn relieves pain!

So do ya see a pattern…? Eat right and exercise, become aware of how amazing you look, have wicked good sex, ORGASM, enjoy some major health benefits, now repeat. By the way, this in no way endorses unhealthy, unprotected sex. Let’s still think with our good heads!

COMMENTS?

Tuesday October 27th, 2009

WOD:
“Tabata Something Else”
-Pull Ups
-Push Ups
-Sit Ups
-Squats

Fundamental: Air Squat

Challenge: Hollow Rocks

Play: Push Jerk 5×3

PALEO CHALLENGE WINNERS ANNOUNCED SATURDAY 10-31-09 AT THE HALLOWEEN PARTY.
HAVE YOU HAD YOUR PICTURE TAKEN YET?

Monday October 26th,2009

WOD:
5rounds-
Burpee Long Jump (lob)
Bear Crawl (lob)

Fundamental: Pull Up

Challenge: 400m Run

Play: Weighted Pull Ups

Paleo Challenge ends tomorrow!!! Who made it through the 7 weeks? We will be taking pictures this week The winners will be announced at the Halloween Party this Saturday: 10-31-09 5pm at the “box”.

Saturday October 24th, 2009

WOD:
HOPPER DECK

Lots of PR’s yesterday! Way to work Oregon CrossFit Join us for a pull from the hopper deck this morning at 9am. Lets all say goodbye to our new friends John, Kate, and Jeremy who are off to the next adventure (we will miss you guys). Don’t worry we will see them again, maybe next time in their territory up on Mt. Rainier. We will plan an Oregon CrossFit trip up there and they can guide us:)

Friday October 23rd, 2009

WOD:
“CrossFit Total”
Back Squat (1 rep)
Shoulder Press (1 rep)
Deadlift (1rep)

Fundamental: Deadlift

Challenge: Skin the Cat

Play:  Tabata Box Jumps

Thursday October 22nd, 2009

WOD:
Five Rounds-
15 Hang squat cleans (135/95)
30 Push-ups

Fundamental: Med Ball Clean

Challenge: Headstands

Play: Ladder and Cone drills

Wednesday October 21st, 2009

WOD:
Tabata You Gottta Be Kidding Me