Oregon CrossFit  Bend, Oregon

Archive for April, 2012

K-9 Fundraiser

by on Apr.20, 2012, under Workouts

Saturday, April 21

K-9 Fundraiser. All are welcome. $10 donation required.  Paleo Breakfast after the WOD.

WOD: TEAM HELEN in the “I go, you go” fashion.  Scaling down up, everything is good.

 

NW REGIONAL TEAM:

WOD: 21-15-9, 225/155 Back Squat and 2/1.5 American Swings

Challenge: ROW 2K for time immediately after complete 20 Pistols

Play: Foam Roll 10 Mins

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AMRAP + Run

by on Apr.19, 2012, under Workouts

Friday, April 20

WOD: Amrap in 7 min, 4 DL 155/115, 4 Pull ups, 4 Wall Balls 20/15, 4 Hand Release Push-ups, Rest 4 minutes,  Then Run 1 mile, Take your rounds subtract your mile time and that is your score

Challenge: 4×12 Double KB Clean

Play: Mobility Work

NW Regional Team:

WOD: Amrap in 7 min, 5 OHS 95/65, 5 Pull ups, 5 Wall Balls 20/15, 5 Hand Release Pushups, rest 3 minutes,  Then Run 1 mile, Take your rounds subtract your mile time and that is your score

Challenge: Power Snatch at each of the % listed, using 90% of 1 RM, 1×5@75%1×5@80%,1×5 @85% max rep and then OH squat for max reps on last set

Play: 1200m row no lay back

EXTRA: 3×10 Handstand Push Up(Kipping Required), 3×10 Ring Dip(Men), 3×5 (Women), 3×2 DB snatch each hand

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IF 5 rounds are good, 7 are better

by on Apr.18, 2012, under Workouts

Thursday, April 19

Happy Birthday to Coach JUDI, and to Kelly Martin(5:30pm usually) !!!!!!
My hardcore 5:30am early birds. :)

**Oregon Crossfit Shorts**

So here are the details: We can get Men’s and Women’s shorts that are like the picture above. This is a Men’s mockup, the women’s short are not as long down the leg (please check out http://www.321apparel.com/ if you want more images).
If you want to pre-order a pair, the cost is $40/pair. Pay Sean with Cash!
Sizes: Provide your size to Sean or Patrick and we will get your information, but you must pay Sean by Monday. We want to place the order next week. WOMEN: Please check the sizing information on the site (Sizes 2-14 with this info: “It is recommended to order one size larger than you normally wear”).
Contact Patrick, patrickrwells@gmail.com with questions.

WOD: 7 Rounds, 3 Power Snatches 135/95, 250m run

Challenge: 5 each hand AHAP Turkish Get ups

Play: Foam Roll

NW REGIONAL TEAM:
REST!! Here are the wods if you haven’t seen them.

Individual: http://games.crossfit.com/workouts/regionals-individual

 

Team: http://games.crossfit.com/workouts/regionals-team

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Testimonial from Wende Fletcher

by on Apr.18, 2012, under Testimonials

“I have to be honest…I did a lot of talking about wanting to try Crossfit but was secretly scared to death of it (insert images of torn and bleeding blisters/hands here). But it wasn’t until an old high school friend of mine basically held me to all that talk, did I finally venture out and try my first class. From that first session at Oregon Crossfit, I knew I found my new gym. I’ve had memberships at various types of gyms and workout facilities across town and they all serve their specific purpose for different types of people, but for me, Oregon Crossfit was the first place where I felt welcome and a part of the ‘family’ from the minute I walked through the door. During that first workout, I sucked wind hard while watching in amazement, the insane athletic ability of the other members who were there (handstand pushups?!?! Whaaaat!!!).  Seeing their commitment to themselves, with their ‘no excuses’ approach to their workouts motivated me to finally get off my ‘duff’ and start taking responsibility for my health.

The workouts are tough, plain and simple, but that’s what so great about it. When you walk out the door, your body feels like you’ve worked out – HARD (…and you may possibly question whether you might have gotten hit by a truck ) but when you walk out the door you can absolutely FEEL your results. Having only been at OC for a few months, I’m already starting to feel and see muscle where I never had muscle before. Even my 9 year old daughter recently noticed and commented on newly found muscle definition in my legs…ahhh that was a great day!!  Pretty sure there were balloons, floating hearts, and a rainbow involved…and I’m not ashamed to say, I got all giddy and emotional…I think she even possibly walked away with a brand new puppy…  I’m only teasing, I don’t bribe my children, (all the time) …but that compliment made me realize these workouts work! Whether you are starting straight from the couch like I did, or whether you are the current PPP champion, you will be challenged at Oregon Crossfit. Each person there has to work equally as hard to reach their own personal goals. I think that’s what makes Oregon Crossfit feel like such a ‘family’, everyone is working toward the same goal…a different, better, stronger version of themselves.

For me, it’s fact! The group of people that attend a gym can either make or break that gym. At Oregon Crossfit, the people are one of their greatest strengths. I have never, ever before, been surrounded by a more genuinely supportive group of individuals from all different walks of life. The coaches, (love the coaches!) and the members alike, care about your success and are willing to help in whatever way they can to help you see that success. Even with their crazy socks, (which I still secretly believe must have some sort of strange, superhuman, superpower built into them, I mean really multiple handstand push ups IN A ROW?!?! C’mon…haha! ) they always make themselves available for diet tips/tricks, cookbooks to help you get out of a rut or a shoulder to cry on when you feel like you’ll never, ever, ever be able to overcome your debilitating fear of jumping with TWO feet AT THE SAME TIME onto a box.  (Yes, sadly, that is a real fear!) There have been more times than I can count when another crossfit member has come over to help cheer me on as I struggle to finish those last few reps of a workout. There’s just something about that kind of camaraderie that makes you feel like you have the support you need to conquer the world one burpee/pull up/box jump at a time.

I know it sounds a bit cliché but joining the Oregon Crossfit family has truly changed my outlook on life. Before I was ‘trapped’ by all the fear and “I can’t do its” that were running through my head…and there still may be things I can’t do (i.e. unassisted pull ups or handstand pushups for example) …but now they are just things I can’t do YET. Nothing’s impossible! Crossfit is all about crushing previously set goals right?! So who knows where I’ll end up.  Box jump (with TWO feet at the SAME TIME) check! Unassisted pull up…you’re next!”

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5 Rounds, 10 Ring Pull Ups, 10 Push Ups, 10

by on Apr.17, 2012, under Workouts

Wednesday, April 18

The new Crossfit Endurance program will begin on April 30th at Oregon Crossfit. Classes will be on Monday, Wednesday and Friday at 5:30PM. For more question refer to the Oregon Crossfit Endurance page (http://oregoncrossfit.com/category/about/crossfitendurance/) or email Collin Brooks at collin.brooks321@gmail.com.  You can register for these classes today!  Please note the program is set up for athletes to complete 4-6 crossfit wods, and 2-3 Endurance WODs a week.

WOD: 5 Rounds, 10 Ring Pull ups, 10 Push Ups, 10 Box Jumps 24/20(stand on top of box)

Challenge: 3×3 Split Jerk

Play: Foam Roll

NW Regional Team:

WOD: Tabata Wall Ball,  Tabata Burpee, and Tabata Cal Row

Challenge: AHAP 400m Farmers walk

Play: ROW 1k technique work

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Team WOD

by on Apr.16, 2012, under Workouts

Tuesday, April 17

04- 21 – 2012 “TEAM HELEN” Fundraiser for The Bend Police Department K-9 Foundation. 9am, Breakfast to follow, $5 if you RSVP and $10 day of. RSVP to Seanwells10@hotmail.com, please include in subject line “RSVP to K-9 Fundraiser”.  There will be no regular classes. Friends and Family are welcome!!!

WOD: Partner WOD: Complete all with medball, 30DL(partner Holds ball over head), 30 Squats(Partner holds bottom of squat), 30 Abmat Sit ups(Partner Holds Plank), 30 Wall Balls 20/15(Partner Holds front squat with Ball), 30 Burpees(Partner holds Plank)

If odd number of people make team of 3’s.

Challenge: 3×5 Power Clean

Play: Row 1K cool down

NW REGIONAL TEAM:

WOD: 6 min amrap, Double KB 1.5/1 Jerks, penalty for dropping bell is 20 Burpees at the end of the set. 4 Min amrap Double KB Jerks, 2 min amrap Double KB Jerks. Rest 3 minutes between sets.

Challenge: 3×20 Hand Release Push Ups, 30 Shoot Thrus

Play: Foam roll 10 min

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10-1 of Ring Dips and MEDBALL THROWS

by on Apr.15, 2012, under Workouts

Monday, April 16

WOD: 10,9,8,etc…1 Ring dips, med ball sit ups.

For Med ball sit ups, face and throw the ball against the wall, catch and repeat.

Challenge: Front Squat 3×5, warm up set of 10,8. Add 5 #s to last weeks total.

Play: Mobility

NW REGIONAL TEAM:

Monday, April 16

Warm up: 3×5 HSPU, 3 Skin the Cats, 20 Ring Push Ups + White Board

WOD: “Nasty Girls” 3 rounds 50 Air Squats, 7 M/U, 10 Hang Power Cleans 135/95

Challenge: Power Clean 3×5 @75%,80%,85% max rep front squat on last set.  All sets are touch and go

Play: 400m cool down jog

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Lunges, Push Ups, D/U

by on Apr.14, 2012, under Workouts

Sunday, April 15

WOD: 3 Rounds, 20 Lunges, 20 Push Ups, 20 D/U

Challenge: Tabata American Swings

Play:foam roll

NW REGIONAL TEAM

Jog 2 miles, not for time.

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“FIGHT GONE BAD”

by on Apr.13, 2012, under Workouts

Saturday, April 14

WOD: “Fight GONE BAD”

Challenge: Fundamentals

Play: Recover

NW REGIONAL TEAM:

Saturday, April 14

NO EXTRA or additional Warm Up: Put out 100% effort on this.

WOD: “Fight Gone Bad + “ Box Jumps @ 30/24”

Challenge: NONE!

Play: FOAM ROLL

Before Fight Gone Bad go over Rowing efficiency, try to clean up technique.

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“Randy”

by on Apr.12, 2012, under Workouts

Friday, April 13

WOD: “Randy” 75 Power Snatches 75/55

Challenge: OH Squat, 3, 3,3,3,3

Play: Row 1k cool down

NW REGIONAL TEAM:

Warm Up: White Board + 2×5 HSPU, 4 Rope climbs, Max Rep Push up(Chest to Ground)

WOD: “Randy” 75 Power Snatches,75/55

Challenge: Use 90% of 1 RM and then complete 1×5  @ 75%, 80%, 85%, on your last set of 5, max rep overhead squat

(The snatches you can drop reset and go, be quick to reset on the bar though)

Play: 1000m cool down no lay back

EXTRA: 3×30 Second L-Sit(P-Bars), 3×5 Pistols(each Leg)

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