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

Thursday January 28th 2010

WOD:
Power Clean 3-3-3-3-3-3

Fundamental: Power Clean

Challenge: Box Jumps (Max Height)

Play: L.O.B. Burpee Long Jumps followed by 20 Frog Hops – rest 30sec. (3 rounds)

PALEO BRUNCH 1-30-10 at 10am – POST TO COMMENTS IF YOU ARE COMING

Hawk and Jason both working their way up on some back squats on Tuesday. Lot’s of you at OC are hitting PR’s right now, what are you doing that is helping you hit those high numbers?

Read a part of this article below about Plyometrics… For the full article click HERE

Plyometrics comes from the Greek word “pleythyein” (i.e. to augment or increase).  However, the actual word plyometrics was first coined in 1975 by American track coach, Fred Wilt.   Based from the Latin root words “plio” (i.e. more) and “metric” (i.e. to measure).

Plyometrics can best be described as “explosive-reactive” power training.  This type of training involves powerful muscular contractions in response to a rapid stretching of the involved musculature.  These powerful contractions are not a pure muscular event; they have an extremely high degree of central nervous system involvement.  The event is a neuromuscular event!  It is a combination of an involuntary reflex (i.e. a neural event), which is then followed by a fast muscular contraction (i.e. voluntary muscular event).  Sound complicated?  Well, it’s really not.  We all have seen it, experienced it and continue to use this type of “reactive” movement pattern to develop power.  We all do it everyday.

For example, every person that has been to a physician has experienced a plyometric event.  When the doctor tapped under your kneecap, causing your leg to jerk, what do you think he/she was checking?  The tapped caused a sudden stretch of the tendon that connects to all of the quadriceps (i.e. the muscle involved in extending the knee).  Small receptors within the quadriceps create a stretch reflex, which makes the quadriceps responded by contracting explosively.  The stretch reflex that caused the leg to extend is called the “myotatic reflex” and is the basis of plyometric physiology.  The most common human movement, running, is completely a plyometric event.  Other common plyometric events include throwing, swinging a golf club/bat, jumping and skipping!

This stretching of the muscles, prior to the explosive contraction that follows, is often called “loading”.  The faster and greater the load, the more powerful the reflex and subsequent contraction. A good example of this is watching any basketball player jump.  They jump higher when they can take a few steps before the jump.  The reason for this is that the few steps create momentum.  This momentum is used to create a bigger and faster “load” on the leg plant prior to jumping.  The response to this greater load is a greater contraction by the legs and a higher jump height.  The same phenomenon exists with all explosive actions.

Many times people confuse some forms of power training for plyometrics.  Plyometric training is only one form of power training.   A true plyometric exercise must contain a very fast loading phase.  That is, for the stretch reflex (i.e. myotatic reflex) to invoke a powerful contraction, it must occur extremely fast.  If the doctor pushed on the tendon below the kneecap, instead of quickly tapping it, would the knee involuntarily jerk up?  Of course not, no matter how fast the doctor pushed on that tendon.   Therefore, a jump (i.e. from an athletic position) onto a 24-inch box is a power exercise, but not a plyometric exercise.  To make it a plyometric exercise one can jump off a 6-12-inch box, hit the ground and immediately jump onto the 24-inch box.  The landing from smaller box loads the legs quick enough to create the stretch reflex needed in plyometric training.   This is very demanding – don’t try it without consulting a professional!

Wednesday January 27th 2010

WOD:
CHIPPER -
100 walking lunges
75 ball slams
50 box jumps
25 pull ups
50 push ups
75 sit ups
100 air squats

Fundamental: Air Squats

Challenge: Ring Dips

Play: Sprints

Nutrition Challenge 2010 begins on Saturday January 30th at 10am! Come in for some yummy brunch and get some nutrition information that will help you during this 6 week challenge Please post to comments if you are coming… it will be $5 per person for the meal…

Tuesday January 26th 2010

WOD:
Back Squat 1-1-1-1-1-1-1

Fundamental: Back Squat

Challenge: Kettle bell swings (max reps in 2 minutes)

Play: Knees to Elbows Ladder

Lots of new faces at Oregon CrossFit and lots of PR’s too! Sure does feel good to see all that hard work pay off, right? What is the best motivator for you? I get a lot of motivation from seeing some sort of result… a faster time, muscle gain, weight loss etc.

***Please join us on Saturday the 30th at 10am for the start of our first Nutrition Challenge of 2010. We will be having a brunch as well as nutrition discussion and recipe trade. Emerald City Smoothie will be joining us with some yummy smoothie samples also. Please sign up online or post to comments if you will be joining us. See you there!

Monday January 25th 2010

WOD:
Deadlift 1-1-1-1-1-1-1

Fundamental: Deadlift

Challenge: Handstand Push Ups (Max Reps)

Play: Alternating Tabata Double Unders & Air Squats

A few pictures from SLC CrossFit classes. It was great to get out to some other CrossFit places and experience other coaches and classes. How about you guys… Have you been to any other CrossFit gyms? If so, what did you think? Post to comments…

Saturday January 30th @ 10am Brunch and Nutrition discussion
*Come in and enjoy some healthy food. We will talk about Gluten-Free and Paleo ways of eating as well as begin the second Nutrition Challenge. Sign up online or post to comments and we will put you on the list…

Saturday January 23rd 2010

WOD: 
Come in at 9am for the fantastic pull from the hopper deck!

***Sorry no picture tonight I am not at my computer. More pics and updates to come! We hit Ute CrossFit and SLC CrossFit, I will post some pics later… Time to hit the POW tomorrow!

PEACE OUT

Friday January 22nd 2010

WOD:
Shoulder Press 1-1-1-1-1-1-1

Fundamental: Shoulder Press

Challenge: Handstand Hold

Play:  Tug-Of-War & 10 Team Tire Flips