Tracking Progress

Tracking Progress:

Why it’s important & how to do it using the Oregon CrossFit website!

Every day we stroll into the gym, and we drag ourselves out. We sometimes feel we are getting better, but on days that may not be our best, we ask ourselves why we even come to the gym. This is when keeping track of our progress is key, we may not feel we are progressing, or think we aren’t progressing fast enough, but when you can look up the first time you did a specific workout, “FRAN” for example, compared to the most recent you can see not only see your progress, but track it as well. Tracking your progress also allows us to set realistic and planned expectations, it can keep us focused, and...continue reading

Healthy Competition

Healthy Competition

By J.D. Alex

When in the gym, at the stoplight, or at the grocery store, do you find yourself on an imagined racetrack like I do? Do you compare what you do to what “they” do? When you come to a task especially within the gym, do you find you won’t work as hard when you have to scale a workout when the person next to you is beating you RX’ing the workout? I believe that this is a normal human response, we are competitive in nature, whether you say that you are or are not out loud, the voice within you says something very different.

The saying “me vs. me” or all that matters is the competition within myself has been flung around so much now that it almost leaves...continue reading

Best of the West 2017

Winter Event Update: After a long search for a venue, we are disappointed to report that we haven't been able to find a venue in Bend (or even Redmond) that we feel confident would allow us to host a high quality event. The last two years we used a venue that would work, but was rather limiting and caused us to make concessions in order to make the events happen. While we felt we could have made that venue work again, it wasn't going to allow us to put on the event we wanted. Others may say the Redmond Fairgrounds, but their tight rules and extreme costs wouldn't have made that feasible either. Bend is booming again and there isn't much vacancy at the moment, which makes it even harder...continue reading

Endurance class starts soon

Attention Oregon Crossfit!!!

Starting Wednesday November 30th at 8:00AM we will be starting up an Endurance class. Class will be focused on rowing, running and biking, mainly rowing and biking until the weather starts to go in the warm direction again. We will be working on putting together some baseline times for things such as 2000m/5000m Row, 1,2, and 3mile Runs, as well as 20min Max Effort Cal bike to name a few.

Please join me for some elevated heart rates, some steady states, and engine building good times starting Wednesday November 30th @ 8:00AM.

P.S. I rowed in college and have saved all of my workouts just for you all!

Stoked to see you all next Wednesday to lay down some baselines!

Stay rad,

Coach J.D.

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"Yeah I eat pretty well"

Nutrition: “Yeah I eat pretty well”

By: JD Alex

What is it about nutrition that causes people to care so little about it? Is it the same as not taking your car to the shop because if you do, then something will be wrong with it, but if you never take it in then there can’t ever be anything wrong?

From a coaching stand point we see a general lack of care when it comes to nutrition and an over abundance of time spent in the gym. You have probably heard the general rule of thumb abs come from 30% in the gym and 70% in the kitchen, well it is true. If we claim to care so much for our bodies, we must be fueling it with what it needs, not...continue reading

Goals - What they are and why do we need them?


By: J.D. Alex

Have you ever been working on a project without a deadline? Remember college or high school when your teacher or professor would give you a due date of a project three months away? Yeah, then we all started working on the project the night before. Well, this is where goals come in handy. Like this project that is due in three months, setting short, and long-term goals to accomplish your goal is necessary for producing quality results, and for staying on track.

Now, imagine that three month project is your life, see where I am going with this? In life we must set short, medium and long term goals, goals are not only necessary for us to accomplish the...continue reading

New Nutrition Challenge

MACRO Challenge

Held for Oregon Crossfit Members by in-house dietitian

Jules Huddleston

What= Drop Body Fat! Win big!

Winner is the individual with the highest percent of body fat drop at the end of the six week challenge.

How= Follow a personalized macronutrient distribution for your meals while training at Oregon Crossfit for six weeks; take pre & post measures.


Initial measures and Macro ranges given on Sunday, September 11th, 9-12p (or by appointment)

Optional mid-way meetup with Dietitian by appointment

Final measures on Sunday, October 23rd (times TBA, or by appointment)

Cost= $40



OR by appointment; call or email Jules 503-871-2054

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Bootcamp Schedule Change

By Coach Judi

Bootcamp Schedule will change effective Wednesday September 7th as follows:

Monday 1-1:45 PM

Wednesday 10-10:45 AM

Friday 6:30-7:15 AM

If you have any questions, please contact Coach Judi.

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Inverse Curl

Inverse Curl – Blow up your deadlift, run faster, jump higher, increase your Olympic lifts and prevent hamstring tears

By Christian Stricker,

You know that saying “You never know what you’ve got until it’s gone?”? While that’s true in many circumstances in life, it’s definitely applicable to hamstring injuries. You really don’t realize how much you use them until after you tear one and every movement of your lower body that you take for granted becomes terribly painful. Having torn my hamstrings several times, all during sprinting, I have come to greatly appreciate having healthy, functional muscles back there.

Aside from getting injured, your hamstrings play a few critical roles to your athletic success including but not limited to the following:

* Extending the hip during athletic movements such as sprinting, any type...continue reading

Beet Salad

Roasted Beet Salad

Courtesy of Jules Huddleston


  • 5 medium or 3 large beets, stems removed
  • 1-2 tablespoons olive oil
  • Salt and pepper (about 1 teaspoon each)
  • 4 tablespoons balsamic vinegar
  • 1 tablespoon real maple syrup or honey
  • Arugula, spinach, or mixed greens
  • Goat, feta, or other soft cheese
  • Crushed walnuts, or other nut or seed



#1 roast the beets: Pre-heat oven to 375 degrees Fahrenheit. Wash then cut beets into equal size pieces, roughly 1 inch thick, and spread out on the bottom of a baking dish. Lightly toss beets in olive oil, salt and pepper. Cover baking dish with aluminum foil and roast for 20 minutes in pre-heated oven. Remove the foil and check for tenderness with a fork (should be able to puncture with a fork);...continue reading