Monday March 1st 2010

WOD:
1 round for time of the following:
21 Power Snatches
30 KB Swings
15 Power Snatches
30 KB Swings
9 Power Snatches
30 KB Swings
*** Power Snatch 95/65 ***KB Swings 2 pood/1.5 pood

Fundamental: Power Snatch

Challenge: L-Sit/Chair Sit – Max

Play: 5 minutes of jumprope ***Note: Take off your shoes and do this in your bare feet

Who is the ghost in this photo? Any guesses? Post to comments…

NOW
- by Jon Gilson

There’s always something.

The bright lights.  The Top 20 pop.  Someone wanting to talk to you about the something about the time you did the thing.

Ignore them.  Not nasty.  Not with distain.  Because now is the time, the moment when you concentrate on the task ahead, on the never-ending belief that what’s about to go down will go down, that you can’t be beaten.

Every ounce of psychic energy you’re about to bring to bear; it’s easy to disrupt, easy to kill.  You have to protect it, feet on the ground, head down, focusing on the simple mental images of success.

There is great power in the singular sight, the sole goal, the only reason you came here.  Your next personal record, better than last time, better than ever, it’s right here in front of you, ready for the taking.

And now, you have to take it.  Two words, three words run through your head, a tight, concise, pithy description of the end state, the moment right before the chest bumps and high fives and screams like a fifteen-year-old’s cracking voice.

When they try to distract you, jump in on your bar, talk about the suck, borrow your 5s, cure your stress, just stop.  Look up, make eye contact, not angry but ready, and look back down.  This isn’t about Community.  Not now.  This is about winning, succeeding, making yourself believe that what’s about to happen will happen, must happen, that nothing else can happen, the intellectual certitude followed by physical reality.

And then, get ready to go.  Grip the bar.  Chalk up, and remember that your momentary lapse in social nicety will be rewarded with what you wanted, the moment of apex.  Your short, pithy phrase repeats until there is nothing else, no sound, no Top 20, no mats, no platforms, no nothing except a bar and a goal, the universe bent around you in a cocoon of now.

Don’t think heels down, chest up.  Don’t think at all, because you don’t need to.  You already did it, and miracle of miracles, what was supposed to happen happened.  It’s over your head.  It’s locked out.

And now, they fade back in.  The sound of volume slow marching to full blast, clapping, screaming, backslapping rah.

You can give in, or you can go back.  Sit down, shut your eyes, and bring pithy back.  Because it’s not over, and you can shut it out again.  Accept that this is just a step and not the end, and it will happen all over again.  Another record, not a defining moment, but an ephemeral glimpse at where you were, the shallow footprint of an athlete who’s moving forward faster.

Ignore them, and bring it.  Because there’s always something more.

Sunday February 28th 2010

Come in at 12noon to work on some skills or make up a WOD that you missed this week… How about some flexibility training today? Join some of us who are going to Sectionals in a great WOD today. Time to turn it up with sectionals just around the corner!

Saturday February 26th 2010

WOD:
Surprise!!!

Come in at 9am and find out the workout of the day (WOD)

Friday February 25th 2010

WOD:
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Fundamental: Pull Ups (Kipping/Butterfly)

Challenge: Free Standing Handstands (Find a partner to help spot if need be) *This should be fun

Play: L.O.B. Tire Flip/ 25 Box Jumps (20/24) / L.O.B. Burpee Long Jumps

Happy Friday Oregon CrossFitters! Don’t forget to head over to 10 Barrel Brew Pub and have a cold one with GW You can still eat Paleo at 10 Barrel! Thanks for that GW. Speaking of Paleo how is it going? We are getting closer to the end of our challenge, how is everyone feeling? I would love to hear some new recipes… I am still searching for something sweet. Post to comments…

Thursday February 25th 2010

WOD:
1 minute of Hang Cleans  95/65
1 minute of Back Squats 135/105
1 minute Rest
5 Rounds

***Post the number of reps per round to comments

Fundamental: Back Squat

Challenge: 400m Run or 500m Row

Play: Back Squat 3×3

Hey Oregon CrossFit are you ready for sectionals? Have you been keeping up with the games site check it out? It is getting close to game time, how about some practice? Post to comments if you are interested in working out with the whole crew going to sectionals. I will organize some workouts for all of us to do together if you all are into it. Let me know some days and times so we can get most if not all of us together. Weekends? Maybe during the Sunday nooner? POST TO COMMENTS!

Wednesday February 24th 2010

Hey Oregon CrossFitters! Stop by and visit GW at the grand opening of 10 Barrel Brew Pub today anytime between 11am-11pm. Great day for a cheat day, right! Find 10 Barrel Brew Pub at: 1135 N.W. Galveston Ave

WOD:
AMRAP in 20 minutes of the following:
2 Dead hang chin ups
4 Ring push ups
6 Pistols
8 Frog jumps

Challenge: Knees to elbows – max reps

Play: Speed ladder drills

Tuesday February 23rd 2010

Great shot of the 530pm class playing with kettlebells. Are you all getting used to having him around yet?Thanks Sean for the photos again! Here is a link to his site check out his stuff at: treefarmfotography.com

WOD:
5 Thrusters 115/75
5 Pull Ups
9 Rounds

Fundamental: Thruster

Challenge: Air Squats – Max in 2 minutes (FULL RANGE OF MOTION!!!)

Play: As a team complete the following: 2k row, 100 push ups, 200 double unders, 300 sit ups. (the number of reps will vary depending on the number of members on each team)

Look at the ladies writing their scores on the board, thanks! Make sure that you are writing your scores on the board daily as well as tracking them in your books. Each day we do a challenge, make sure to look inside your book to see the levels. Have your coach initial each level challenge as you complete it, Have you earned your level I yet? Get after the challenges and earn your spot on the boards! LOOK INSIDE YOUR BOOKS

REMINDERS:
* EVERYONE should be signing up for classes online! Forgetting to sign up for class online may result in a special individualized WOD for you
* Monday and Wednesday early morning classes are now held at 530am and 630am. Tuesday, Thursday, and Friday early morning class are at 6am.

Monday February 22nd 2010

WOD:
As many rounds as possible in 20 minutes of the following:
10 Hand Stand Push Ups
10 Box Jumps 24″
10 Deadlift 155/225

Fundamental: Deadlift

Challenge: Muscle Up

Play: Single Arm kettlebell swings (5 minutes)

We have been doing a bit of running lately and more to come as the sun decides to join us in Central Oregon. As you run think about your form. Your coaches at Oregon CrossFit have all completed the CrossFit Endurance with Brian MacKenzie. Learning the pose running technique will benefit you in many ways, ask your coaches about pose running. Read and follow the links posted below to learn more.

Follow this link to read “Bare or in Shoes?” After your read let us know what you think. We are not asking you to run barefoot, but learn how to run with proper mechanics. You may learn how to do this in your shoes don’t worry Let’s talk about the pose and practice it.

The Basics of Pose Running Techniques
-Brian MacKenzie
We like to think of running—or other movement— happening in three separate phases: the pose, the fall, and the pull. The pose is the point at which your foot passes under your center of mass and you make the shape of the number 4 with your legs and look great. The fall happens when you let go, use gravity to your advantage, and just fall. The pull, where the supporting foot is pulled, instead of pushed, from the ground and movement continues. Where the rear leg is still bent but coming off the ground, neither foot is in contact with the ground at this point. If you are not in contact with the ground, you cannot get hurt!
CLICK HERE TO READ THE FULL CROSSFIT JOURNAL ARTICLE

Saturday February 20th 2010

9am Hopper Deck… Come in and pull a card from the deck to find out the WOD.

All Oregon CrossFitters are invited to join the OC running group tomorrow at 11am. Thanks Coach Carrie for organizing the group and keeping everyone running After your run stay at the “box” and work on some skill work during open gym.

Friday February 19th 2010

Check out those CrossFit Kids having fun with burpees too

WOD:
Run 400m
10 Power Cleans 135/95
15 Pull Ups
4 Rounds

Fundamental: Power Clean

Challenge: Box Jumps – Max Height

Play: Speed Ladder Drills

More great photos from Sean treefarmfotography.com thanks again!

Hey Oregon CrossFitters, how is the Paleo lifestyle? Post some comments about what is going on. Getting tired of eating the same thing? Try something new, here is a recipe from CrossFit Norcal – Enjoy!

Garden Fresh Meatballs

1.5 lbs ground turkey
1 lb grass fed ground beef
2 zucchinis
1 yam
2 big handfuls spinach
1 12 ounce jar of roasted red peppers
2 cloves garlic
Sea salt and cracked black pepper to taste
2 eggs
¼ to ½ cup almond meal

Grate zucchini and sweet potato.  In a food processor, finely mince spinach, roasted red peppers, and garlic.  Hand mix all ingredients and form into meatballs, a little bigger then a golfball.  Bake in a large baking dish tightly covered with tin foil at 375 for 40-45 minutes.  Makes 20-25 meatballs.