General Physical Preparedness(GPP) is a term that sometimes get brought up when discussing CrossFit or just training for life in general. As you build GPP, your goal is to establish a base level of physical fitness - think of a pyramid, specifically its foundation - you want it to be solid so that your pyramid can be tall(for those that aren’t getting my reference: ). The reason you build the base of physical training is that higher skill movements under fatigue are harder to perform than lower skill movements - for example; power cleaning after completing 50 calories as fast as possible is going to be harder than picking up a sandbag and carrying it for a specific length of the building.

...continue reading

Healthy Cooking Fats

Healthy Cooking Fats

When people start thinking about nutrition, meal prepping, macronutrient recommendations etc one of the last things considered is the type of oils, seasonings, dressings, and condiments on your food. If you want to start making better decisions in regards to your food intake, one strategy is picking better/healthier oils to prepare your food with.

First, let's discuss the oils that you should avoid:

  1. Vegetable oil
  2. Canola oil
  3. Soy oil
  4. Peanut oil
  5. Sunflower oil

Why should we avoid these oils? Very simply put - there are better choices that do not have negative side effects. Studies are coming out like this one: ( ) that test how rat health is impacted after getting these oils placed into their...continue reading

Goals of the deadlift seminar - Upcoming August 3rd, 12pm at Oregon CrossFit

Goals of the deadlift seminar - Upcoming August 3rd, 12pm at Oregon CrossFit

By: Christian Stricker

The goals of the upcoming deadlift seminar is to help you learn:

1) How to sumo and conventional deadlift. This includes positioning, bracing and ways to think about and

visualize the way you lift the weight (cues).

*We will be building up to a heavy single of one or the other to determine where your mini-max point, also

known as, your sticking point is so come ready to lift heavy!

2) Where your sticking point is so that you can do the proper assistance exercises (“big” exercises that resemble

the main movement or directly build it, in this case, movements that are similar to and directly build your deadlift, i.e.

block pulls and deficit deadlifts, even squats to a degree)...continue reading

Slow Cooker Sesame Chicken

Meal Prep - Slow Cooker Sesame Chicken

By: Sarah Gresham

Winner Winner Chicken Dinner… I know the Instant Pot is super cool but I still like to use my old school CrockPot to meal prep.

This chicken dinner only takes like 2-mins to prepare … So easy!


  • 3-lbs boneless skinless Chicken Thighs
  • 1/2 cup Coconut Aminos,
  • 1/4 cup Honey,
  • 1-1/2 Tbsp Toasted Sesame Oil,
  • 3 Tbsp Orange Juice,
  • 3 Tbsp Tomato Paste,
  • 3/4 tsp Ground Ginger,
  • 3/4 tsp Garlic Powder,
  • Himalayan Salt & Pepper to season

Directions: Place chicken in the crockpot and season with Himalayan Salt & Pepper. In measuring cup combine & whisk together the coconut aminos, honey, toasted sesame oil, orange juice, tomato paste, ground ginger & garlic powder. Pour sauce over chicken. Set slow cooker...continue reading

In Body

In Body - Accurate Tracking of Body Composition

Schedule an InBody Test

We will get to discussing the In Body tool, but first want to discuss a common situation at our gym and gyms like ours everywhere:

To better explain, let’s use a hypothetical client, Jane. Jane joins the gym and works out consistently for the first 30 days. Overall she feels better; she’s sleeping well, her clothes fit better, she is receiving compliments about how she looks, and Jane is just happier all around. Around day 40, Jane decides to step on the scale to check her weight and “progress”. Prior to starting her workouts, Jane weighed 140 pounds. She hops on the scale and despite her satisfaction with training to date, she looks down and much...continue reading

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 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