Answer my Question - "Should I eat Fruit in the morning?"

Answer my question is a weekly blog post where I attempt to answer questions presented by OC members in goal setting sessions or emailed to me. Have a question? Send me an email: Sean@oregoncrossfit.com - subject line “Answer my Question”. I don’t include your name - so please don’t worry about asking anything you want answered related to fitness, nutrition, training, etc.

Question - I have heard you in passing tell someone that if they like fruit, that it is best to eat it primarily in the morning, but I don’t understand, why?

Answer: Yes, you heard correct. Fruit or honey works great in the morning because if you don’t have any sugar the body is going to signal your adrenals to produce adrenaline alongside the high...continue reading


"Origins of CrossFit"

Origins of CrossFit

By Sean Wells

The origins of CrossFit especially for those who have only been exposed after 2013, is that it is group training. The group training is resembling the stuff they saw on ESPN or one of the Netflix documentaries. What they don’t know is that CrossFit in its origin started with personal training and then evolved into small group training. That's right boys and girls, the training wasn’t focused on getting people fit to compete, the focus was on getting people healthy.

Greg Glassman, the founder of CrossFit, started with personal training - you can read about it here. http://library.crossfit.com/free/pdf/41_06_Scaling_Prof_Training.pdf After a while he started grouping people together to keep everyone motivated, to utilize his time more efficiently, and to...continue reading


Answer my Question - "Do I need to do steady state cardio to lose fat?"

Answer my question is a weekly blog post where I attempt to answer questions presented by OC members in goal setting sessions or emailed to me. Have a question? Send me an email: Sean@oregoncrossfit.com - subject line “Answer my Question”. I don’t include your name - so please don’t worry about asking anything you want answered related to fitness, nutrition, training, etc.

Question - Do I need to do steady state cardio to lose fat?

Answer - No you don’t have to do the steady state cardio if you your goals are just to lose fat. In the early 2000’s lots of studies came out confirming this.

With this being said - is steady state cardio beneficial to you? Yes, it is a great way to...continue reading


“What is a Turkish Get Up and Why Do We Do Them”

By Coach Sarah

While at the front desk a friend who recently started CrossFit came up after her workout and said “whatever those things are called that we had to do in class are hard”… The Turkish Get Up!

A pretty intimidating movement when you are first learning... However, the next time you see it posted, show up! With OC's expert coaching staff we'll help you through each step of this movement.

The TgU is 7 movements and then you reverse it... note the "get down" is just as important as the "get up".

  • 1 – Arm Extension. From the floor roll onto your back and help the kettlebell into the straight arm position.
  • 2 – Knee Bend
  • 3 – Sit Up
  • 4 – Hip Extension
  • 5 –...continue reading

Answer my Question - "Will doing ab exercises help me get abs?"

Answer my question is a weekly blog post where I attempt to answer questions presented by OC members in goal setting sessions or emailed to me. Have a question? Send me an email: Sean@oregoncrossfit.com - subject line “Answer my Question”

Question - Will doing ab exercises help me get visible 6-pack magazine worthy abs?

Answer - No, unfortunately not. Everyone has abs - they are there - for some they get covered up by fat and or skin, but they are still there. And they still work - they just aren’t visible.

If you want to see you abs - you need to check your nutrition - you simply can’t out train a bad diet. Step one Nutrition( https://oregoncrossfit.com/blog/yeah-i-eat-pretty-well). Step two - if...continue reading


​Building habits: It's about the process not the goal

By Coach Michael

It's the beginning of the year and hopefully you've set yourself up with some new goals. Great! Without goals it's hard to know if you are moving forwards or backwards.

The biggest question is, ‘how do you plan to reach those goals?’ In sports, everyone has the same goal, to WIN. What’s one of the differences between the ones that do and the ones that dont? The winners tend to focus on the process (behavior based) and not the end goal (outcome based). And why is that? It's the small things you do everyday that make the difference.

In Atomic Habits: An easy way to build good habits and break bad ones, James Clear lays out several strategies that can help...continue reading


Younger Next Year

Younger Next Year

The first real longer term personal training client(I will write a blog post about him - great success story) I ever had, suggested I read this book - he had read it and wanted to be able to discuss the principles with me.

I picked up the book and read it - and was blown away by the simple changes a person can make with being diligent with their exercise health and nutrition. Although I had been in business for several years I hadn’t really worked with a lot of people older than 40 years old for personal training - the book motivated me a great deal to start working with "older" clients. After reading and rereading the book I think there...continue reading


Seasons of Training

By Christian Stricker

Having done some sort of physical training for the past decade, I have come to realize that there are “seasons” in training, just like there are throughout the year. They don’t follow a specific timeline as they do with the traditional seasons and they don’t have a more or less specific time frame in which they occur in but they do come. The seasons can be planned for in the case of formal athletics, where the year revolves around the competition season and certain parts of the year are filled with different activities to prepare an athlete to be at their peak when it matters the most, in competition on the field, on the ice, in the pool, on the court, on the mat, on...continue reading


4 Easy Ideas For Self-Care

By Coach Emily

Traditionally this is the time of year we celebrate our loved ones and relationships ...But how about the relationship you have with yourself, your mind, and your body? You know, giving yourself some self-care?

The concept of self-care or self-love is simple: making time to take care of yourself for the benefit of your overall mental and physical well-being. Even though the idea is simple many of us overlook the importance of doing this regularly.

The good news? Many of you are already doing some self-care by simply coming to the gym on a regular basis, go you! Chances are you’re also feeling stressed, rushed, some nagging muscular tension, or generally worn down. This happens when we start to overlook the other parts of self-care. For example,...continue reading


"Slow and Steady wins the race"

“Slow and steady wins the race”

By Sarah Gresham

Amy reached out to Oregon CrossFit about a year ago. She was looking for a personal trainer that could work with her a couple days a week to prepare her for an upcoming Spartan Race that her and her husband signed up for.

When I first met Amy, we did a movement assessment – with her gymnast background she had great body awareness, upper body strength & mobility. However, she was unable to squat past ¼ depth and lunge without significant knee pain. I assured her that there would be plenty we could do to get her strong and ready for the upcoming Spartan Race without squatting in her program.

For the first couple of months I strictly programmed a variety of...continue reading