Friday January 1st 2010

WOD:
Come in at 9am and find out

HAPPY NEW YEAR OREGON CROSSFIT!

Thursday December 31st 2009

WOD:
Sumo-Deadlift High Pull (complete lowest # of reps possible to 2009 pounds)
REST 2min.
Front Squat (complete lowest # of reps possible to 2009 pounds)
REST 2min.
2009 meter row

Post to comments… row time, weight and # of reps for each movement

Hints… The higher the weight; the lower the number of reps

CHALLENGE: Max reps Pull ups (3 attempts)

Some of you reached a new level on the rope climb yesterday, great job

Good luck Oregon CrossFit on your last WOD of 2009! Welcome 2010 Can’t wait to see what you bring!

Wednesday December 30th 2009

WOD:
Do the following exercies for one minute each… Repeat 3x
Row (calories)
Burpees (total reps)
Box Step Ups  (total steps)
Double Unders (total reps)
Mountain Climbers (total steps)
REST 1 minute

Fundamental: Snatch

Challenge: Rope Climb

Play: Snatch Press 1-1-1-1-1

Check out Orrin working through the muscle up portion of the WOD on Monday, nice work!

What has been the hardest thing about CrossFit for you this year? Have you over come it? Let’s get ready to make some new CrossFit goals for the new year!!!

OREGON CROSSFIT GRAND OPENING JANUARY 8TH – ARE YOU COMING?

Tuesday December 29th 2009

WOD:
21-15-9
Back Squat (135/95)
Pull Ups (C2B)
Box Jumps (24″)

Fundamental: Back Squat

Challenge: Jump Rope

Play: Back Squat 2-2-2-1-1

Check out the holiday schedule for the week…
Tuesday 12-29-09 Normal Classes
Wednesday 12-30-09 Normal Classes
Thursday 12-31-09 9am and 430pm Classes
***Come in just before midnight to start 2010 off with Oregon CrossFit right
Friday 1-1-2010 9am Class
Saturday 1-2-2010 9am Class
Sunday 1-3-2010 Closed

DON’T FORGET THE OREGON CROSSFIT GRAND OPENING COMING UP ON JANUARY 8TH!

Monday December 28th 2009

WOD:
AMRAP 10
3 muscle ups
5 power cleans
7 burpees

Fundamental: Power Clean

Challenge: Sit Ups in 2 mins.

Play: Power Clean 1-1-1-1-1

The Power Clean

By Mark Rippetoe

The power clean is critical to sports performance training because it is a scalable way to develop power, writes Mark Rippetoe, of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.
There will be a weight, however light or heavy, that the athlete can handle correctly. That weight can be gradually increased, enabling athletes of any level of advancement to increase power production. Since athletics depends so heavily on the ability to exert force rapidly, the clean is a very useful tool for all athletes
The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders. It is much easier to learn from the hang position; learning it off the floor tends to understate the importance of the explosive phase at the top.
In fact, the reason the power clean is an important assistance exercise for weightlifters is that it teaches the “finish” of the pull at the top, that last little bit of extension that must be done before going under the bar. If the first thing learned is the jump, the trainee has a better chance of keeping the power part of the movement foremost in importance. The most important position is what I refer to as the “jumping” position. It is the point at which the bar touches the thigh when both the hips and knees are unlocked and the arms are still straight.

For the rest of the article click HERE

Rest: take a short break from one’s activities in order to relax

Relaxation: (physiology) the gradual lengthening of inactive muscle or muscle fibers

http://www.crossfitinvictus.com…your sleeping position affects your recovery, posture and a host of other factors that affect your overall fitness. We looked at the most common sleep position – the fetal position, but now let’s take a look at some of the other common sleeping positions and their potential affects on your well-being.

On Your Stomach (aka, “Freefaller”)

I can’t explain why, but it seems that more women than men prefer to sleep on their stomachs.  In any case, sleeping on the stomach does some amazing things to help get your body into dysfunction.  Let’s start with the spine.  This may be news to you, but sleeping on your stomach adds this kind of “reverse creep” where your spinal vertebrae experience added pressure as a result of forced extension.  Every time you breathe you add a tiny bit of pressure on your spine that, over time, could contribute to spinal degeneration.  Aside from that, this extension of the spine and some forced contraction of the erectors can cause your abs to relax (think antagonist muscle groups).  Do this long enough and you get a few things happening, including overcompensation of your hip flexors and habitual over-extension of your spine as a result of lazy abs.  Moving up the body to the head, unless you take pleasure in sleeping with your face in the pillow, most people sleep on their stomachs with their head wrenched in one direction.  Now I don’t know about you guys, but having my head forcefully turned to one side for more than 5 minutes leads to some extreme discomfort and gives me headaches.  Without going into details, wrenching your head translates down your neck and into your shoulder girdle and can cause all sorts of muscular and cervical spine dysfunction.

On Your Back (aka, “Soldier”)

Most health practitioners advocate sleeping on your back.  The reason is that sleeping on your back is most akin to standing in a neutral position.  I used to be a fetal position sleeper myself until I started having odd shoulder pains.  After reading up on sleeping positions, I trained myself to sleep on my back and I started to feel a lot better.  Your back is neutral; your skeletal structure is neutral.  The only real drawback is how your cervical vertebrae is aligned, depending on the type of pillow you sleep on and how many pillows you like to have below your head.  In any case, sleeping on your back is most preferable as your body is mostly aligned correctly.  I get it, though.  Some folks find sleeping on their backs uncomfortable and almost “unnatural” – not to mention the potential discomfort for those who snore (or sleep in the same bed with those who snore).

There are plenty of other sleeping positions that could be discussed, but the takeaway here is that putting your body in an odd posture is not conducive to good sleeping and can affect your training.  If you can sleep on your back, do it more often.  If you can’t, try harder to sleep on your back, or at the very least, to sleep on your back as much as possible.  I can’t guarantee you will have a better night’s sleep, but if you can get used to it, it will definitely help.

Happy snoring!

Saturday December 26th 2009

WOD:
Hopper Deck

COME IN AT 9AM AND PULL A CARD FROM THE HOPPER DECK!

***Hope you all enjoyed the rest day come on in and see me at 9am so we can get after it!

Merry Christmas and Happy Holidays to all at Oregon CrossFit!

Enjoy your day off of CrossFit today… See you all tomorrow at 9am! Don’t forget to sign up for CrossFit Sectionals Oregon/Idaho hosted out of Portland Oregon on March 13th and 14th. Who is in?

Thursday December 24th 2009

WOD:
The 12 Days Of Christmas

Come in at 9am for a Holiday surprise workout with coach Trav! Enjoy and Happy Holidays

Don’t forget to sign up for Oregon/Idaho sectionals HERE

Wednesday December 23rd 2009

WOD:
15-12-10-8
Deadlifts (50% of your max)
Knees to Elbows
Sit Ups (ab mat)

Fundamental: Deadlift

Challenge: Wall Sit

Play: Alternating Tabata hollow rocks and superman

Don’t forget to sign up for the Oregon/Idaho Sectionals held in Portland, Oregon on March 13th and 14th. Keep checking for updates on the CrossFit Games 2010 Website: http://games2010.crossfit.com/ . We encourage ALL of you to sign up to compete! We would LOVE to take a huge group over and show everyone what we do at Oregon CrossFit in Bend, Oregon. Don’t worry it is a good time with a ton of good people to look at and train with. Let us know if you have any questions.