Stephanie's Success

Stephanie's Success Story

Stephanie came to Oregon CrossFit - like a lot of people, out of shape, and not happy with her body and appearance. Where Stephanie’s story is different is she had a multitude of reasons to be out of shape and not happy with the state of her physical self. Below are two images of her back:

What a lot of people don’t realize is that Stephanie has a an artificial disc in her back after a few operations on her low back due to a training accident while she was training gymnastics. The process was a lengthy one and took several years (from 20-24 years old). The rehab process started and during the first 6 months she was unable to even lift...continue reading

Kylee Roath

Kylee Roath - Bend High Graduate - University of Puget Sound - Soccer

*image from University of Puget Sound

Since training at Oregon CrossFit in the Sports Performance Program,

High school:

  • First team all league soccer and basketball (2017 and 2018)
  • All state soccer 2018
  • Player of the Game State Tournament for basketball (2017 and 2018)
  • 2x Bend High Athlete of the month


  • Northwest Conference Freshman of the Year
  • All league honorable mention
  • Started every game

What Kylee has to say about training at OC:

"Since training at Oregon CrossFit I have not only become a faster and stronger player on the field but I have also become way more educated on how to lift properly and preform at my highest level through these workouts. Another thing...continue reading

"How to Develop Speed"

How to Develop Speed

The truth about speed training is that there are drills and applications to show off what an athlete already possesses and then there are exercises that build speed. We would like to highlight the best applications of building/developing speed. The thing that we need to understand is that more running will not develop more speed - that is a a common misconception. Instead what we need to focus on is decreasing ground contact time and increasing ground contact force. Here are a few ways to do it.

To get someone to run faster we need to achieve two different things - one is to improve stride distance( To be clear - we are not coaching “bounding” we are trying to increase the bodies...continue reading


One of the most common questions that I get asked by clients is, “How can I get everything done in the time I have?”

Most of my clients feel so overwhelmed by running a business or going to work and/or having a family that they often think they don’t have time to look after themselves.

When you learn good time management skills you will feel less pressure, less anxiety, and a sense of mental freedom to make the right decisions. What does this mean? It means you are more productive and less stressed.

Here are some of my favorite tips to help you manage your time more effectively and efficiently:


You are important - it has been proven multiple times over that parents that come home stressed from work, cause their...continue reading

Rule of 3

The Rule of 3

Read the book by the same Title “ The Rule of 3” - the book is written by world renowned powerlifter Louie Simmons. Louie Simmons implements a “Conjugate” system in his training of powerlifters and athletes. “Conjugate” in this use describes the constant rotation of exercises, modalities etc so that there is no adaptation to the same sets/rep schemes/equipment etc.

The book discusses how to start children with training so that they have success. If there could be mandatory reading for parents to train children I would start here or with another book Louie cites “Children and Sports Training: How your Future Champions Should Exercise to Be Healthy, Fit and Happy” (look for a future post on this in the future). The reason I...continue reading

The CrossFit Open 2019

The CrossFit Open

The CrossFit Open is a 5 week competition that is programmed and hosted by and Oregon CrossFit will be hosting the Open workouts every Friday night starting February 22nd and ending Friday, March 22nd. The workouts will be at 5:00pm - 7:00pm on Friday nights during those 5 weeks.

WHO can participate? Anyone can participate, the workouts are going to be given to the CrossFit community on Thursday’s and we will complete them the following day. Anyone that is training at Oregon CrossFit either in LiteFit, GP, or people with a punch card can get involved. All of the workouts are given RX or modified versions that allow anyone to complete the workouts.

How will we be competing? Everyone from OC...continue reading

The Story

My name is Sean Wells and I bought into Oregon CrossFit in 2010 so that I could continue to help people become better versions of themselves. Starting in college and then after college I enjoyed working with people, getting them ready for things in their lives that they deemed important and wanted to dedicate time and resources to achieve.

In 2010 there were three of us that owned Oregon CrossFit, as time progressed there was an opportunity to purchase the shares of the other two owners. This opportunity and risk allowed me to refocus Oregon CrossFit’s direction.

The dream facility and the direction still isn’t 100% achieved(and who knows maybe OC will never get there but I know I am going to keep trying)...continue reading

Coaches Forum

Thoughts from Sean

This category in the blog is going to focus on for the most part, short ideas/concepts. The blog posts won't be highly edited(I do proofread) but will be more about getting information out to those that choose to read the blog posts. I enjoy reading and lot of the topics will probably relate to books and such that I am reading and suggestions on books(nerdy I know). For those wishing to comment you just need to be logged into the OC website(the link explains how to do it) . For those that wish to comment that aren't members of the facility - email me any questions/comments -

The books at least some of them can be found at a local library...continue reading

Organization of Training

At OC, our training is extremely varied, even compared to most CrossFit boxes. We do, however, follow a specific training template for the type of training stimulus we are trying to achieve on that day of the week. In our general population class, we rotate through 4 main training days. A max effort lower body focus and max effort upper body focus (lifting maximal load for a certain number of reps, typically 1 rep maxes) and upper and lower body dynamic effort days (lifting submaximal loads for a specific number of sets and reps, usually at a specific percentage of 1 RM, to achieve volume and work on form and explosiveness). While the other days are still important, those are the main training days for general population...continue reading

Feeling cold and Stiff this Winter?

Feeling Cold and Stiff this Winter?

Brought to you by Coach Ben:

Mobility Wednesdays coming to OC soon! Sign up here Oregon CrossFit members you get a discount email us to get signed up

6-Week Mobility Class | Wednesdays at 6:30pm | February 27th - April 3rd

This program is designed to help participants decrease pain and improve active, usable ranges of motion, it will more importantly broaden and level the foundation of your physical abilities. The course will cover all primary joints over six weeks; this includes the entire spine, shoulders, hips, elbows, knees, wrists, and ankles. We will learn how to simply and quickly self-assess deficiencies, while using scientific strategies to create strong, mobile joints as the foundation of movement.

Why does mobility matter?

The fact is, most of...continue reading