One Track

One Track

One track is a program that has been in the works for a long time at Oregon CrossFit. The program has been born out of necessity of us being around since 2009 and training thousands of clients since then. What happens as you train is your goals might change, your focus with your training might need to change related to lifestyle changes. When we program at Oregon CrossFit for our General Population classes the goal of the program is to increase our clients GP(General physical preparedness). GPP is our ability to do what we want to do when we want to do it - carry every single grocery bag from the car to the house in one trip (everyone's tried this right?) maybe our GPP goal is to keep up with our kids or to be able to hike South Sister. All are great examples of what CrossFit at Oregon CrossFit allows us to achieve. What happens though is people then start wondering what else there is or they want to continue to keep GPP but also pursue other avenues of fitness - this is where One Track can help you.

One Track will be a program built around your goals - your schedule - with your goals in mind. The program starts with a one hour consultation and a InBody scan and we will build out a one month block of programming for you. As a client in the One Track program you will get one week of programming at a time and a follow up email each week to ensure the workouts were completed. The one hour consult we will discuss your goals, experience, and lifestyle. The questions we have to address is what have you done in the past, what are you doing now, and where do you want to go?

Every three months we meet again - look at three months of In Body scans, look at what three months of training has done and then re-evaluate where you want to go and how to get there. Three months is give or take 90 days and this allows you an opportunity to see changes/results and ensure your on a proper track to reach your goals if they are medium to long term goals which are going to take longer than 90 days.


Q: What time can I work out?

A: 5:30am-7:30pm. We are lucky we have a 11,000sq ft facility so even when classes are going on there is an opportunity to train outside of the class area. Classes are and always will be our fundamental business so you will work around them if you are training during the same time.

Q: What if I have no previous workout experience?

A: The programming and being supervised by a coach isn’t personal training. Personal training might be an appropriate way to start depending on your experience level or you might be better off taking a few months of Basics/GP classes.

Q: My goals are ________ can you help me get there?

A: When we look at clients/athletes/people that we have helped these people compete in CrossFit, powerlifting, Olympic lifting, marathons, ultra marathons, triathlons, among many others. But also we have helped people lose 100 pounds, get healthy, have more independence and do many other things.

Q: Why would I do One Track instead of just doing GP classes?

A: Lots of people do not like to train in a group session, they like to train around people but not necessarily doing the same things that everyone else is doing, they need some flexibility in schedule, they prefer certain aspects of training more than others for example: I like to row more or I like single modality conditioning.

Q: I like conditioning - my goals are related to running a faster 5k and losing weight, why am I lifting weights?

A: The short answer - you need strength to run a a faster 5k, you need to lift weights to lose weight. The longer answer - lifting weights - learning how to lift weights - building strength helps your bone density, helps your metabolism, decreases your ground contact time when running - in turn decreases your likelihood of being injured while running. Weight training prepares you for everyday life - walking up steps, getting out of bed, carrying the groceries to the car all require strength and all are improved with strength training. The method of strength training can be changed/modified to implement sandbags, kettlebell, dumbbells, etc but its still weight training.

Q: I want more information who do I talk to?

A: Email please put “One Track” in the subject line.

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