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

GOALS: WHAT ARE THEY 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.

When=

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

SIGN UP AT

FRONT DESK OF OC

OR by appointment; call or email Jules JuliHuddlestonmsrd@gmail.com 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 https://nutritionbyjules.com/

Ingredients:

  • 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

(picture)

Directions:

#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


Reverse Hypers

Want a healthy, strong, pain free low back and powerful hips? Get on the reverse hyper!

By: Christian Stricker aka “The Colonel”

The reverse hyper, a mythical machine amongst most CrossFit boxes and really most gyms in general (just so happens that we have one right here in Bend, OR at Oregon CrossFit). It looks like some type of medieval torture device that unruly citizens would be strapped to for public execution (this of course is most likely not true as I’m not aware of any historical accounts of reverse hypers being used for this purpose). While it can be somewhat painful, in a good way, it is great for strengthening and restoring some of the most important muscles of the body.

Whether you want to develop a great ass, hamstrings and low...continue reading


Sports Performance Class

Sports Performance Class

Oregon CrossFit will be having four classes a week geared towards helping prepare 8th-12th graders get ready for their respective sports. Despite what you hear, all sports demand a well rounded and strong individual. There really isn't sport specific training. What we will be focusing on is helping get kids stronger, specifically in their posterior chain(calves, hamstring, glutes and low back).

The program will be the same that has been used to help produce a state championship football team(Summit High School 2015), A State Championship for U18 Bend FC Timbers(2016) and produced one of the fastest male kids in the state( 10.9/100m, 22.00/200m, 49.15/400m). These are just the recent results.

Pricing for the sessions is $109 for Unlimited Training or 20 sessions at $229. Schedule is Monday, Tuesday,...continue reading


Moving Better or Moving More Weight?

Moving better OR moving more weight?

By: Tommy Wilkinson

Bill isn’t moving well today.

Bill lowers the weight so he can move better.

Bill is smart.

Be like Bill.

5x5 @80%. 10x2@75%. 23x71@586%. These combinations of numbers are always on the whiteboard at gyms ALL over the world. (Maybe even on other planets, too. I would like to know that but we don’t have the technology yet.)

Because we trust our coaches we do the work on the board and we get stronger, fitter, lose that 5#, or finally get that PR(personal record) we’ve been chasing.

But sometimes the percentage on the board, for whatever reason, just ISN’T going to happen today. But only YOU know that. No one else does...YET. Until they see you trying to split jerk and you run all...continue reading


Bootcamp Schedule

Summer Bootcamp Schedule is changing and is open to all OC Members!

The dates will be from June 20th to September 2nd. The new schedule will be Monday 7:30 - 8:15am. Wednesday 7:30 - 8:15am and Friday 6:30 - 7:15 am.

I know Summer is a busy time for most and fitting in your workout gets harder! That's why I've decided to change the Bootcamp times for the Summer months. This will allow you to get your 45 minutes of fun high intensity training done first thing in the morning and than off to your day. I'm also offering Bootcamp to regular memberships for the Summer, so if you would like to try it out or incorporate a variation to your training feel free to join us! Coach Judi

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New Coach/Expanding Weightlifting Program

We are proud to announce that Tommy Wilkinson will start coaching at Oregon CrossFit/Bend Barbell Club starting June 1st.

Tommy moved here from Salt Lake City, where he was coaching CrossFit classes as well as operating 3 Wheels Barbell Club.

About Tommy: I found CrossFit when I was living in Kentucky back in 2010. I went to get a pizza and Derby City CrossFit happened to be right next door. I walked in and instantly knew I wanted to be involved. I had done some similar training a few years previous but only for a short time. After about 6 months, I knew I wanted to be on the coaching side. If I wasn't at the gym, I was thinking about the gym and training. After a year...continue reading