"Enjoying the Journey"

“Enjoying The Journey”

By Sarah Gresham

Michelle takes advantage of everything the NW has to offer. She’s a windsurfer, hiker & mountain biker... in the Winter she loves to ski.


For years Michelle had been globo-gym-ing it on her own. About a year ago Michelle reached out to me for personal training. She had a 40th birthday dream ski trip planned that she wanted to prepare for.

Michelle was adamant that she wanted nothing to do with “CrossFit”. Her impression of CrossFit was that we are all a bunch of crazy tire flipping beasts. I assured her that at OC we’re just a bunch of normal everyday people who strive to be healthy & strong. No tires needed.

When I first started working with Michelle, she had significant knee pain, difficulty squatting...continue reading


Week 3 of the 2019 CrossFit Open has come and passed. We experienced the first “Chipper”(one time through a set of movements) the workout had Single Arm OH Walking Lunge Steps, Weighted Box Step ups, strict HSPU(handstand push ups) and then HS(handstand) walk. This was a brand new workout and seemed like a tough test with the amount of work overhead.

At Oregon CrossFit, we have been hammering Lunge steps in all types of form and fashion and the overall feel from those who took on the test of 19.3 is that they were prepared for the lunges and box step ups. The glute work we emphasis on Monday and Thursday’s paid off big time. In regards to the strict HSPU, we again saw some firsts. The modifications we have...continue reading

"When and What do I eat before and after my workouts"

By: Sarah Gresham

“When & what do I eat -- before & after my workouts?”

We get this question often and it’s an important one! There is so much conflicting information out there regarding exercise nutrition & timing. Keep in mind this answer will vary based on your body type, activity level and personal goals.

“When do I eat?”

The general nutrient timing recommendation for pre- & post-wod is 1-2 hours before your workout and 1-2 hours after your workout. This healthy meal should be a well balanced ratio of lean protein, carbohydrates, and fat, along with low calorie beverage - like water.

Pre-wod meals will help with energy level, performance, hydration and will aid in preserving muscle mass, as well as speeding up your recovery.

Post-wod meals will help you refuel, recover, rehydrate,...continue reading

2019 CrossFit Open Week 2 Recap

Week 2 of the 2019 CrossFit Open(19.2)

The exciting 2nd week of the CrossFit Open 2019 brought us a repeat workout from the 2016 CrossFit Open(or close enough - same movements - just a different time component). The workout was with a running 8 minute close complete 25 Toes to Bar, 50 Double Unders, 15 squat cleans, 25 T2B, 50 Double Unders, 13 squat clean cleans - if you complete this work before the 8 minute timer you continued working(lucky you!). The workout finished at 20 minutes with 7 squat cleans at 315.

How it went down at OC, first we have to discuss the week we had. Bend had the biggest snowfall in the past 118 years in the month of February which caused for the first time in...continue reading

2019 CrossFit Open Recap Week 1

Week 1 Recap

Week 1 of the 2019 CrossFit Open was announced - gifting us with a very simple(that means it would hurt more) workout of wall balls and rowing - 19 wall balls 20/14 and 19 calories rowing for 15 minutes.

Those participating in the 2019 CrossFit open were split into two teams and were tasked to wear their favorite sports teams jersey/clothing. The top three teams(unofficially) were the Dallas Cowboys, Green Bay Packers(at least half of their fan base globally, were at the gym Friday night) the Boston Bruins(mainly Steve, Danielle and Marissa). Some people wore NBA gear though I’m not sure anyone watches it anymore, at least since Michael Jordan retired.

We saw a few people get their first wall balls as prescribed(Rx’d), which is...continue reading

Kyle Cantu

Kyle Cantu - Moorehead State University - Division 1 Baseball Player

*Image courtesy of Kyle Cantu

What Kyle says about training in the Oregon CrossFit Sports Performance Program:

"I worked out with Sean Wells and the OC Sports Performance Program in the summer of 2017 right before going into my senior year of baseball. As a pitcher I needed to become more explosive, looking to gain two to three mph of velocity while keeping my shoulder healthy. Sean uses a new/modern(Conjugate System) approach at developing his workout plans but keeping an old underlying rule, lift heavy weight and lift it fast! After two and half months in Sean’s program I gained velocity, put on 10 pounds of muscle, and was able to sustain velocity throughout an entire...continue reading

Ben Hamilton

Ben Hamilton

Why CrossFit?

CrossFit and Oregon CrossFit(OC) have been much more to me than just an exercise program and building physical strength. The training has really opened my eyes to my own mental capabilities as well. The training has helped me manage my daily stress and pushed me in life outside of OC. Hitting the OC floor for an hour a day can really teach you something about self discipline.

Before CrossFit?

Before CrossFit I was really out of shape, undisciplined and had a few poorly treated injuries. My right knee hurt everyday after having ACL surgery in 2009 and I could barely hang from a pull up bar without dislocating my right shoulder from a torn rotator cuff in 2012 that never had surgery. None of those injuries...continue reading

Personal Training Top 8 Benefits


Many approach working out as a task to do without much thought for planning. People categorize training in their minds as a punch list item, much like cleaning their toilets or shopping for groceries. However, taking a haphazard approach to personal fitness will often yield poor or limited results. Unlike other basic day-to-day tasks, exercise requires a honed technique to achieve the desired results. Personal trainers can develop a workout routine, nutrition guidance, and overall strategy for achieving their clients’ goals. The following are eight numerous benefits of a personal trainer.

1. Set realistic goals. Nothing is more disheartening than failing to achieve a fitness goal. With enough failure, an individual may give up on their health and wellness objectives. However,...continue reading

Olivia Armstrong

Olivia Armstrong - Bend High School - Marian University

*images courtesy of Olivia Armstrong

Results since training at Oregon CrossFit in the Sports Performance Classes:

  • 2017, 17-20, Women World Champion
  • 2017, 17-20 Women World Champion
  • 2018, 17-20 National Age Group Champion
  • Numerous "Nationals" Wins

What Olivia has to say about the Oregon CrossFit Sports Performance Program:

"I have been training at Oregon CrossFit for 2 years now and been taking part in the High school/College sports performance class. This class is perfect for anyone trying to better themselves in any sport. The coach, Sean Wells, is very knowledgeable in almost every sport. If he is not, he will do what it takes to learn the sport and make you better. For...continue reading

Grant Leiphart

Grant Leiphart - Summit High School - Now student at University of Oregon

*Image courtesy of Grant Leiphart


  • 4-year varsity wrestling captain
  • 3-time wrestling state qualifier
  • First individual to compete in wrestling state finals match for Summit High
  • Highest state placing for wrestling: Second place
  • Multiple top-5 finishes in state for various wrestling styles
  • 3-year Varsity football

What Grant has to say about training with Oregon CrossFit in the Sports Performance Program:

Ever since I started training with coach Sean Wells, I have reached levels of athleticism and power that I never thought I could possess. Sean’s training allowed me to perform at my maximum level all through my sports career; from middle school through high school. Even though I didn’t continue competitive sports...continue reading