Laura Boehm

What Laura has to say about Oregon CrossFit:

*Image courtesy of Laura B.

“ After spending 2 years of my life dedicated to improving my health at Oregon CrossFit, I find it imperative to let others know of my successes. I had always wondered about CrossFit and what it entailed but was too scared to venture into a gym and find out. That is, until I had my second child and found myself suffering from a number of running related injuries and struggled with postpartum body image issues. I thought, "Gosh, I'm 35 years old, I'm not getting any younger and if I'm going to try this, I better start now."

Now, 2 years later, I'm looking back at how the day in and day out at OC have dramatically...continue reading

The Best Filter

The Best Filter

By: Sean Wells

Here’s why you have a coach:

There’s too much out there. You know you can’t do everything. A lot of it looks–or sounds–good.

I’m talking about diet plans, supplements, strength programs, or even daily WODs.

But you can’t do it all, and trying to do too much will actually set you back. I’m guilty!

Everyone knows about “overtraining” or "under -recovering" , and we’re all scared of getting injured and not being able to do what we want to do. But most don’t realize there’s an optimal amount of training to do, just as there’s an optimal amount of food to eat.

Too little, and your progress will be slow. But doing too many workouts has the exact same effect.

We choose CrossFit for our group training...continue reading

Sports Performance and Swimming

*Image courtesy of Summit Swim Team 2019

Oregon CrossFit has worked with Summit High School Swim team over the past two years in order to help the Swim team maximize their season and improve their results. Due to the swimming pool access or lack thereof, swimming at the “normal” level for a high school team was not a very realistic option. Their coach was open to training methods outside of the norm, which subsequently has lead to success for the Swim team and improvement of the individual athletes.

Before we get into the details of the training, it is important to discuss the background of the coach and her experience as a swimmer. Head Coach, Sierra Fletcher, grew up swimming in Bend, Oregon for the Bend Swim...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

2019 CrossFit Open is Over - Recap

The 2019 CrossFit Open is completed(yes I know I am tardy in publishing this) and despite a tough hand being dealt to members of Oregon CrossFit(more on this below) - we came in and finished strong.

The final workout of the CrossFit Open has been, every year since the inception, involved Thrusters - when I was planning the programming for the months of January, February and March - I(Sean) made the mistake of thinking the Open would be over and programmed “Strict Fran” for the Thursday workout. This was a mistake - for those who came in anyway and tackled the workout and did more Thrusters and pull ups - your tough and I am proud of you!

The final workout for those who didn’t...continue reading

Open 19.4 Recap

Week 4 of the 2019 CrossFit Open gave us 10 power snatches at 95/65 pounds and 12 burpees over bar and then, if you finished that portion of the workout, a mandatory 3 minute rest in the middle of the workout, before proceeding into 3 rounds of 10 bar muscle ups and 12 burpees over the bar. This is one of those rare CrossFit workouts with a built in rest period - almost a trap to go super hard in the first portion without realizing what is going to happen in the final portion of the workout.

The workout saw a lot of firsts - first snatch at the prescribed load - first bar muscle ups happened, first bar muscle ups since having a baby, all of the first or...continue reading

"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