Why Deadlift?

Why Deadlift?

By Christian Stricker

The deadlift. People either seem to love it or hate it. Some people are afraid of it and some people can’t get enough of it. Personally, I love it and almost always look forward to doing it (it’s my best lift so I might be just a bit biased)! It just feels so damn cool to use your entire body to grip a heavy barbell, rip it off the ground and stand up with it, not to mention what it can do for your athletic capabilities.

It happens to be one of the best movements in strength training to develop the raw muscular and nervous system horsepower for both sprinting and jumping. This is apparent in almost all people that have a...continue reading


OC Kids 8 -12 Year Olds

OC is adding a Kids SUMMER 6-Week Course!

Our 8-12 year old 6-week program with Coach Annie was SO FUN that we are offering a Summer session.

OC Kids 6-Week SUMMER Course (*12 classes): July 15th -thru- August 21stMONDAYS & WEDNESDAYS at 4:30pm

Course fee: $139/child

We're looking for the commitment of at least 8+ kids.

Please emailsarah@oregoncrossfit.comEnroll before July 12th!

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OC Nutrition - Healthy Habits

I know what to do - but I just have a hard time staying consistent!

Sound familiar?

Don't struggle on your own. Join a group of like-minded individuals who are looking to take the next step on their fitness journey. Together we'll make living healthy a HABIT.

Most people who try to get in shape overload themselves and burn out quickly. Instead, Coach Sarah will help you focus on small daily practices that will lead to big results.

OC 6-Week Healthy Habits Summer Course:August 5th -thru- September 15th

Course fee: $159

What is included?

  • Initial Check-in with InBody Composition Scan
  • Healthy Habits Kick Start Guide
  • Weekly Emails with Lessons & Check-ins
  • Your very own Certified Nutrition Coach to keep you motivated & accountable
  • Final Check-in with InBody Composition Scan
Please emailsarah@oregoncrossfit.com Enroll...continue reading

OC Best of The West Summer 2019

OC Best of The WestSummer 2019 Important BOTW Updates!

After thoughtful consideration the OC Team has decided that Summer 2019 will be the FINAL Best of the West Event

To meet the many requests & offer a great finale, we've decided to add a small number of spots for Individual Rx Mens & Individual Rx Womens Divisions and will be opening up additional Scaled Women Teams.This event has been part of the OC community for a decade and has provided many fond memories over the years. We are looking forward to running one of the BEST events to date, to give a proper sendoff in this final year. Do not miss out on your opportunity to compete in the final year of OC's Best of the West! Register here:...continue reading


Have a bad back? Drag a sled - Here is how

Have a bad back? Drag Sled

I currently am 10 years into coaching others in CrossFit and before this became my profession I helped coach some athletes in college, and a common theme comes up from those that are young to those that are older - I have “bad” back or even my back aches, or my back hurts. This is probably the number one “injury” that gets mentioned when we ask people about their physical shape before starting with training.

This nagging pain is hard to escape, it isn’t like a shoulder issue where you can train legs or a knee issue where you can train upper body - the back is involved in everything.

So how can you fix it or work...continue reading


Meal Ideas - Fajitas

Meal Ideas - Fajitas

By: Sarah Gresham

Summer is here which means the bbq at our house is getting a workout these days. These fajitas are super simple & easy to make. Be sure to make extra for meal prep this week!

Ingredients:

  • 2-lb Skirt Steak
  • 1 Sweet Onion
  • 3 Bell peppers
  • ⅛ cup Avocado oil
  • ½ cup Coconut Aminos
  • 2 capfuls Red Wine Vinegar
  • Drizzle of Honey
  • Himalayan salt, pepper, granulated garlic, chili powder & ground cumin to season

Directions:

  • Place Skirt Steak in large casserole dish. Season both sides with Himalayan salt, pepper, granulated garlic, chili powder, and a generous amount of ground cumin.
  • In a measuring cup add: ½ cup of coconut aminos, ⅛ cup of avocado oil, 2 capfuls of red wine vinegar,...continue reading

Fajitas

Meal Ideas - Fajitas

By: Sarah Gresham

Summer is here which means the bbq at our house is getting a workout these days. These fajitas are super simple & easy to make. Be sure to make extra for meal prep this week!

Ingredients:

  • 2-lb Skirt Steak
  • 1 Sweet Onion
  • 3 Bell peppers
  • ⅛ cup Avocado oil
  • ½ cup Coconut Aminos
  • 2 capfuls Red Wine Vinegar
  • Drizzle of Honey
  • Himalayan salt, pepper, granulated garlic, chili powder & ground cumin to season

Directions:

  • Place Skirt Steak in large casserole dish. Season both sides with Himalayan salt, pepper, granulated garlic, chili powder, and a generous amount of ground cumin.
  • In a measuring cup add: ½ cup of coconut aminos, ⅛ cup of avocado oil, 2...continue reading

"The Martyr"

The Martyr

We have all types of clients and prospective clients at Oregon CrossFit. Ranging from business owners, managers, doctors, lawyers, chefs, pastors, construction workers, parents, etc. All of these people can fall into the trap of becoming“The Martyr”.

Let me describe the “The Martyr”:

“The Martyr” places their physical fitness on the back burner due to their job, career, family, or other “priorities”. It is common for these people to place others in front of themselves, letting their own health fall to the wayside.You may hear them typically say that they can start taking care of themselves tomorrow, next week, next month, or next year. All of these people do a great disservice to those who they are helping, caring for, fighting...continue reading


Coach Introduction - Annie Moseley

Annie Moseley

We are happy to introduce Annie to everyone at Oregon CrossFit. Annie is coming into compliment the existing Oregon CrossFit team and is helping us working towards our goal of positively impacting everyones lives in Central Oregon. The vast experience Annie has working with 5-13 year olds is a valuable asset. Here are a few questions that we asked Annie to help everyone to get to know her. I

What do you do for work daily?

I'm a Special Education teacher in Bend and work with elementary students who have challenging behaviors that impact their ability to participate in the general education setting. My primary focus with students is building emotional regulation skills to help them become safe and respectful community members.

Have you worked with 9-12...continue reading


Sweet Potato Skillet

Meal Prep - Sweet Potato Skillet

By: Sarah Gresham

Breakfast is my favorite… our days start early at OC so it’s pretty much a guarantee that this girl is NOT spending her mornings in the kitchen. Ha! Meal prepping on the weekends is how this family stays on track with our nutrition goals.

One of our new favorites is this protein packed Sweet Potato Skillet. So easy to prepare on a Sunday for the week ahead.

Ingredients:

  • 1-lb ground Italian breakfast sausage (*you can sub ground turkey or chicken and add italian seasoning)
  • 1 shallot (diced)
  • 1 large bunch of kale (stems removed and chopped)
  • 2-3 large sweet potatoes (diced)
  • Avocado Oil
  • Salt, Pepper & granulated Garlic to season

Directions: