Thursday April 1st 2010

HEY OREGON CROSSFITTERS! PLEASE JOIN OREGON CROSSFIT THIS FRIDAY NIGHT APRIL 2ND FOR THE GRAND OPENING OF THE LULULEMON SHOWROOM IN DOWNTOWN BEND NEXT TO TYPHOON IN THE FRANKLIN BUILDING. COME DOWNTOWN FOR THE ARTWALK AND CHECK OUT LULULEMON AND HANG OUT WITH YOUR CROSSFIT COACHES. COME ANYTIME BETWEEN 5-730! SEE YOU THERE. THIS EVENT HAS BEEN ORGANIZED BY COACH CARRIE WHO WAS SELECTED BY LULULEMON TO BE AN AMBASSADOR. CONGRATULATIONS COACH CARRIE.

WOD:
One Round For Time…
Row 250
30 Jumping Pull Ups
Row 250
30 Jumping Pull Ups
Row 250

Fundamental: Muscle Up

Challenge: Wall Balls – Max Reps in a row

Play: Work on your Muscle Ups and the progressions to a dead hang muscle up

ALRIGHT OREGON CROSSFIT THE PALEO CONTEST WINNERS ARE… Brandon & Megan Dinkel

Here are a couple shots of each winner with more great pictures that you can see at the “box”. This is the second couple in a row who has won a challenge at OC. What do you think that means? Looks like it pays off to have support, right? Congratulations to Megan and Brandon!!!

Wednesday March 31st 2010

WOD:
Partner Chipper…
100 Squats
80 K2E’s
60 SDLHP
40 Burpees
20 Snatch
40 Pull-ups
60 Shoulder to Overhead
80 Box Jumps
100 situps
***Grab someone and split up the reps or challenge yourself to tackle this ALONE
**Guys weight 95# and Ladies 65# EVERYONE 24″ box jumps

Challenge: Double Unders – max reps in 2 minutes

Play: 10 minutes to work on your weakness

Some GREAT pictures of some great OC people! All of you have been coming into the box day after day and really getting after it! You are all working so hard and we are all so proud of you! It is so great to watch all of your amazing results, keep it up!!!!! Nice work

Stay tuned… Paleo Winners will be posted this afternoon!!!

Tuesday March 30th 2010

WOD:
12-9-6
Overhead Squats 95/65
Pull Ups

Fundamental: Overhead Squat

Challenge: Rope Climb – Max Climbs In A Row

Play: 800m Run 3 rounds (rest between rounds) ***Stay consistent

Your Coaches have chosen the male and female winners of the second Oregon CrossFit nutrition challenge. Tomorrow along with the daily post I will post photos of the winners! Congrats to all who completed the challenge
I found an article that I am sure you OC people will like – read below…

Moved to Mate?

Dr. Steven M. Platek presents a scientific argument in support of the idea that naturally designed movements produce naturally attractive physiques.

Evolution has favored certain movements in different animals because those behaviors have produced two essential outcomes for possessors of the requisite species-specific movements: survival and reproduction—more specifically, being selected as a mating partner.

For example, the kangaroo, the kangaroo rat and the rabbit (or hare) hop. The horse and many other ungulates (hoofed mammals) gallop. Fish and cetaceans and eels swim. Big cats (lions, tigers, cheetahs) sprint and pounce. Dogs, wild and domestic, stalk, run and pounce. Each of these species-specific behaviors has evolved because it has produced a survival advantage: a rabbit that does not hop fast becomes owl food, and a cheetah that runs too slow starves. It’s hard to reproduce when you’re dead.

However, we often miss the other side of the evolutionary equation: these behaviors don’t exist only because they produce favorable survival adaptations but because the favorable survival adaptations they produce are sexy.

For example, female cheetahs do not find slow male cheetahs sexy. In fact, they probably find slow cheetahs downright repulsive. Guess what: there aren’t many slow cheetahs in the wild partly because they don’t catch as many gazelles, but also because female cheetahs don’t choose to mate with them. The male cheetah does not train to be fast by logging on to crossfitcheetahspeed. com. Rather, he is fast because his survival depends on it. Surviving, it turns out, is very sexy in the animal kingdom.

Click HERE for the rest of the article…

Monday March 29th 2010

WOD:
AMRAP in 3 minutes of:
10 Power Cleans (135/95)
25 Double Unders

5 Rounds…

Fundamental: Power Clean

Challenge: L-Sit/ Chair-Sit – Hanging from the bar

Play: Box Jump Ladder (Use Different Heights) & Dumbell Thruster Ladder (Use Different Weights) 3 rounds

ATTENTION OREGON CROSSFITTERS! Oregon CrossFit will be hosting a CrossFit Gymnastics Certification with Jeff Tucker on the weekend of October 9th and 10th. I will be posting the sign up information on our website soon so please stay posted. Also, those of you who are members of Oregon CrossFit and would like to get certified you will receive a discount (see Merinda for more information).

Make sure that you are staying posted on all of the events happening around Central Oregon (See upcoming events – right column) your coaches and classmates will be taking part in many of the events listed, let us know if you are interested in any of them.

Please post to comments daily under each workout so that we know what is going on. All of you new students make sure to get your comments rolling too. If you have any questions about how to do it ask one of the coaches. I am sure you have noticed some changes in the home page on our website… Thanks to all of you who have given us a testimonial! I am still looking for some more so please send them to me at oregoncrossfit@gmail.com

Sunday March 28th 2010

Come in at 12noon and have some FREE time in the “box”. Make up an old WOD or work on some skills today. Remember to always add some flexibility training to your day also. Have some fun!

Saturday March 27th 2010

WOD:
“RON”
14 Burpees, 14 KB swings, 250 meter run
21 Burpees, 21 KB swings, 400 meter run
42 burpess, 42 KB swings, 800 meter run
NOTE: 2 pood KB boys / 1 1/2 pood ladies

Happy Birthday to Ron and Lew! Come in and celebrate with Ron’s birthday WOD today. Lew gets to program his workout for Monday…

Paleo Contest winners to be announced early next week! Great work everyone

Friday March 26th 2010

WOD:
“Filthy 50″
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Fundamental: Push Press

Challenge: 250m row

Play: Shoulder Press 3×3

The Role of the Abs in the Overhead Lifts

Athletically, the abdominals’ primary role is midline stabilization, not trunk flexion. They are critical to swimming, running, cycling, and jumping, but never is their stabilizing role more critical than when attempting to drive loads overhead, and, of course, the heavier the load the more critical the abs’ role becomes. We train our athletes to think of every exercise as an ab exercise but in the overhead lifts it’s absolutely essential to do so. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press – the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation.

Wednesday March 24th 2010

WOD:
One round of the following:
15 Strict Pull Ups
10 Push Ups
15 Wall Balls
12 Strict Pull Ups
10 Push Ups
15 Wall Balls
9 Strict Pull Ups
10 Push Ups
15 Wall Balls
6 Strict Pull Ups
10 Push Ups
15 Wall Balls
3 Strict Pull Ups
10 Push Ups
15 Wall Balls

Fundamental: Pull Ups

Challenge: 400m run

Play: Team Relay

I have seen some GREAT pictures from the Paleo Challenge! Way to go Oregon CrossFit!!!! Stay tuned for winners and prizes… So, give us some feedback. Now that the challenge is over, what was the best part and the worst? Are you sticking to it? Favorite meal? Tell us what you think. POST TO COMMENTS!!!
We will give you a short break from nutrition challenges, but back in full force soon. Along with the next nutrition challenge we will begin another workout challenge as well. Details to come soon…

Tuesday March 23rd 2010

WOD:
“Nancy”
400m Run
15 Overhead Squats (95/65)
5 Rounds

Fundamental: Overhead Squat

Challenge: Pull Ups – Max Reps

Play: 10 Minutes to work on your weakness

We are still taking pictures for the ending of the Paleo Challenge today. Great work to all of you who did it! Winners soon to be announced…

Monday March 22nd 2010

WOD:
Back Squat 5-5-3-3-2-2
***In between sets complete the following:
20 Back Extensions
1 Minutes of Box Step Ups

Fundamental:

Challenge: Ring Push Ups – Max Reps (3 attempts)

Play: Hollow to Supermans 50 reps

Wow Alex, nice and creepy

Pretty Nina cheering for Oregon CrossFit!!!

So serious…

Happy ending to the second Paleo Challenge with Oregon CrossFit. Come in Monday or Tuesday to class for your picture to end the contest! Great job to everyone who participated in the challenge. We will be announcing the winners and give out prizes, please stay posted for details!