Tuesday March 9th 2010

WOD:
21-15-9
Thruster
Snatch
SDLHP

Fundamental: SDLHP

Challenge: Box Jumps – Max Reps

Play: Burgener Warm up followed by snatch fundamental practice

Don’t Forget! Sectionals begins on Saturday morning in Portland, therefore we will be closed for the evening classes on Friday through Sunday. Because we will be canceling the Friday evening classes we are adding a 12noon for one day only. Please join coach Jonna this Friday the 12th at noon for the WOD.

OC people have been training hard for this weekend make sure to wish everyone luck! Go Oregon CrossFit!

Monday March 8th 2010

WOD:
35 Ball Slams
25 Back Extensions
15 Burpees
5 Skin The Cats
1 Minute Rest
5 ROUNDS

Fundamental: Air Squat

Challenge: Plank Hold

Play: Tabata Bottom to Bottom

Ron with the keg back squat on Chipper Challenge make up day! Ron will be one of many Oregon CrossFitters making the trip to Portland for Oregon/Idaho Sectionals this weekend. Go Ron

REMINDER: Oregon CrossFit will be taking a large group to Portland this weekend for Sectionals including ALL of the coaches! This means OC will be closed Friday evening the 12th through Sunday the 14th. We apologize for the inconvenience, wish us all luck! We will be back in action on Monday the 15th with a full normal schedule…

Sunday March 7th 2010

Come in at 12noon to work on whatever you like during open gym… I will post the WOD if you need an idea

WOD:
Split Jerk 1-1-1-1-1-1-1

Saturday March 6th 2010

WOD:
250 Row
15 Toes To Bar
15 Jumping Pull Ups
3 Rounds…

Friday March 5th 2010

WOD:
1 Minute On 1 Minute Off Of The Following:
Bench Press (bodyweight)
Deadlift (1.5x bodyweight)
Clean (3/4 bodyweight)
3 Rounds

Fundamental: Deadlift

Challenge: Handstand Hold

Play:  5 Minutes – Work Your Weakness

Thursday March 4th 2010

WOD:
10 Walking Lunges
50 Back Extensions
20 Overhead Squats
50 Double Unders
50 Walking Lunges
25 Back Extensions
10 Overhead Squats
25 Double Unders
100 Walking Lunges

Fundamental: Overhead Squat

Challenge: Burpees – Max Reps in 1 minute

Play: Box Jump Ladder  - complete 1 box jump at each height, then 2, then 3… up to 10

Wednesday March 3rd 2010

Elena is rocking through her pull ups, look at that tiny baby belly Great job Elena!

WOD:
Power Clean Ladder (135/95)
-1 the first minute
-2 the second minute
-3 the third minute
-etc.
***Each Set Must Be Unbroken…

Fundamental: Power Clean

Challenge: Push Ups – max in 2 min.

Play: Hallway Running Drills

Great picture of Jeff getting through the Workout at Oregon CrossFit!

Another GREAT recipe from CrossFit Norcal… Enjoy!

Skillet Frittata
1 jar roasted red bell peppers, diced
1 container sliced mushrooms
1/2 onion, finely chopped
1 10oz bag frozen spinach
1/2 to 1 lb italian sausage
12 eggs

In a 12 inch, oven safe skillet, crumble italian sausage and cook thoroughly.  Remove from skillet.  Using fat from sausage, saute the bell pepper, mushrooms, onion and spinach for 6-10 minutes.  Add sausage back to the pan and mix completely.  In a seperate bowl whisk 12 eggs and season with salt and pepper.  Pour egg mixture into skillet, over medium low heat.  Pre-heat oven to 400, while eggs set (don’t mix!) for 5-8 minutes.  Then place skillet in oven for another 5-8 minutes to lightly brown the top of the frittata.  Remove from oven–cool.  Slice into wedges and wrap to freeze or serve later in the week!

Tuesday March 2nd 2010

WOD:
5 Rounds of the following:
15 DB Push Press (35/20)
15 Knees to Elbows
15 DB Jump Squats (35/20)
Rest 2 minutes…

Fundamental: Push Press

Challenge: Dead Hang Chin Ups (max reps)

Play: 50 lateral hops/40 lateral hops (single leg)/ Speed Ladder 4x/ 50 lateral hops/ 40 lateral hops (single leg)

Coach Carrie is taking one of her classes through some stretches, are you keeping up on your flexibility training? Did you know flexibility (the ability to maximize the range of motion at a given joint) is included in CrossFits list of 10 general physical skills?

Some Benefits Of Training With Dumbbells
by Michael Ruthordford
- Great for joint stability.
- Versatility. This is my favorite. You can duplicate any classical movement and then some. – Positive Transfer. Don’t confuse this with rolling around on a Swiss Ball. Great things happen when using dumbbells in your conditioning. Just using dumbbells can add about 10% more effort to a workout as opposed to barbells. I can personally attest that I have seen athletes improve in the following by using dumbbells training exclusively.
- Vertical Jump
- Balance
- Acceleration
- Hip Flexibility
- Torso and abdominal strength

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!