Oregon CrossFit Bend, Oregon

The CFE program starts on April 30th!!! Sign Up Here

Here is a  template of a suggested training regime: OC Endurance Temp2.

Note from the new endurance coach at Oregon Crossfit:

My name is Collin Brooks and I am the new Crossfit Endurance coach at Oregon Crossfit. Starting this May we will be introducing new Crossfit Endurance classes. Crossfit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential (crossfitendurance.com). Crossfit Endurance is in addition to and builds on a Crossfit base through increased stamina efforts (i.e. max effort time trials and intervals). Crossfit Endurance is for Runners, Cyclist, Triathletes, Adventure Athletes and of course Crossfit Athletes.

Oregon Crossfit Endurance classes will take place Monday, Wednesday and Friday at 5:30pm (this schedule is tentative and can change to what works for the students in the class). During class on Monday and Wednesday we will do interval training. There will be a day of long intervals (long in distance or time) and a day of short intervals (short in distance and time). During these classes we will warm up, do drills to improve and assess running technique and then do the intervals. It is highly recommended that athletes complete the OC WODs as well as the interval-based WODs. Athletes are encouraged to complete the Endurance WOD 3 + hours before or after the OC WOD. On Friday we will do a time trial day (i.e . 5k run, max effort). This is the only workout to be done on this day!
All WODs can be scaled to meet the individual needs of any athlete. Classes will be 1 hour in duration with a few exceptions on days with longer time trial efforts.

My success story: Last November I completed Ironman Arizona (my first Ironman) using strictly Crossfit and Crossfit Endurance protocols. For those of you that do not know, an Ironman consists of a 2.4 mile swim, 112 mile bike ride and 26.2 mile run. I was able to finish in the top 25% without swimming more than 1.2 miles, biking over 56 miles and running 13 miles. Does this make me an elite triathlete? No, but I had some success. Does this mean that Crossfit endurance is a short cut? Absolutely not! Interval and time trial training is very physically and mentally challenging. Before I started training using Crossfit protocols I spent years using long slow distances (LSD) to train for marathons on a regular basis. This caused me to lose weight, lose muscle mass, and always fight overuse injuries. Crossfit Endurance has allowed me to train for long and short distance endurance events using the same training methods. Furthermore, while I trained for the Ironman I continued to PR in local sprint triathlons (2nd place at the Redmond Area Sprint Triathlon), but also continued to PR in front and back squat, dead lift, and press. I also had enough time to meet all my personal and job obligations.

If you are an athlete who fits into one of these categories let me help you reach your goals:
-Athlete with less time to train.
-Athlete who wants to maintain strength and train for endurance events of any distance.
-Current Crossfit Athlete who wants to develop a increased level of metabolic conditioning (cardio).
-Athlete who needs help making an endurance training program.

Crossfit endurance is based highly on anaerobic training. Anaerobic benefits include the following:
*Increased cardiovascular function
*Decreased body fat
*Increased muscle mass
*Increased strength
*Increased power
*Increased speed
*Increased anaerobic capacity
Anaerobic DRAWBACKS
*Intensity can speed up overtraining

Classic slow long distance endurance training is highly aerobic. The following are aerobic benefits.
* cardiovascular function
Better fat utilization
*Greater capillarization
*Increased Mitochondrial growth
Aerobic DRAWBACKS
*Decreased muscle mass
*Decreased strength
*Decreased power
*Decreased speed
*Decreased anaerobic capacity
*Decreased testosterone level
(Crossfit Endurance)

I am very passionate about Crossfit Endurance and Oregon Crossfit and am looking forward to the opportunity to help others meet their goals at Oregon Crossift. If you have any further questions please add a comment to this page. Chances are you might have the same question as someone else. Feel free to also email me at collin@oregoncrossfit.com

What is CrossFit? CrossFit is based on a simple system of skill and fitness. This non-sport specific program was created to help improve one’s way of life and develop general physical skills with the combination of constantly varied functional movements. You will perform moments at CrossFit that will help in your daily life. Many CrossFitters are pleased right away with a quick result of being able to do things they never thought possible. A typical CrossFit workout calls for work at high intensity (hard and fast) and often with little or no rest. Because CrossFit is a simple functional program it can be scaled to fit anyone 3 years old up to seniors.

Atmosphere and community are very important to us at Oregon CrossFit. We take pride in building a tight family. After you join us at Oregon CrossFit you not only become a CrossFitter, but also a member of the Oregon CrossFit family. The friendships you build here will follow you outside of our “box”.

Nutrition is the key component to your success at Oregon CrossFit. We will provide you with the right tools to dial in your eating lifestyle. We are here to help you understand how to make this a lifestyle change and not a quick fix. We hold nutrition discussions often and challenge you to join us in trying to eat gluten-free or paleo. See our nutrition link at oregoncrossfit.com.

Classes are offered 7 days a week inside the “box”. Our classes may have 6-14 students at a time with 1-2 coaches. We also have options of one on one, couples training, corporate wellness programs, and athletic team programs

Oregon CrossFit is proud to have the most dedicated Training staff in Central Oregon…………

Travis Dickey (coach/owner)
Contact: firebreather321go@gmail.com
Certifications: CrossFit Level I, Level II Test Subject, CrossFit Business, CrossFit Kids, CrossFit O-Lift, CrossFit Gymnastics, CrossFit Nutrition, CrossFit Endurance, CrossFit Programming,  CrossFit Mobility, AFPA

Sean Wells(coach/Owner)
Contact: Sean@oregoncrossfit.com, 541-892-6515
Certifications: CrossFit Level 1, Coaches Prep Course, CrossFit Gymnastics, CrossFit Kettlebell, CrossFit Endurance

Jonna Silvey (coach)
Certifications: CrossFit Level I, CrossFit Endurance, CrossFit Nutrition, CrossFit Programming, CrossFit O-Lift, Crossfit Gymnastics, CrossFit Kettlebell, CrossFit Mobility, NASM CPT

Garrett Wales (Owner)
Certifications: CrossFit Programming

Elena Messett (Coach)
Certs: CrossFit Level 1, CrossFit Gymnastics

Patrick Wells  (Coach)
Certs: CrossFit Level 1, CrossFit Gymnastics, CrossFit Rowing

Collin Brooks (Intern Coach)
Certs: CrossFit Endurance, CrossFit Level 1 (Expected May 2012) – (Collin also teaches Physical Education and has completed an Ironman Triathlon)

Patricia Maddox (Intern Coach)
Certs: CrossFit Level 1

Brant Babich (Intern Coach)
Certs: CrossFit Level 1
(Picture Coming Soon)

Judi Knapp (Intern Coach)
Certs: CrossFit Level 1
(Picture Coming Soon)

We’d love to hear from you! You can reach us by phone at (541) 728-0655  or email us at oregoncrossfit@gmail.com, firebreather321go@gmail.com, sean@oregoncrossfit.com

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