Best of the West Help - 2019

Help at the Final Event Best of the West 2019

This year will be the final Best of the West 2019, we have been successfully running one of the most popular events in the Pacific Northwest for close to 10 years. The event is a huge undertaking and we depend on lots and lots of volunteers to make it happen.

What we need:

Friday: As soon as the 12-1pm OC GP classes finishes we will be loading up all equipment necessary to host the event and hauling it to Summit High School - any help here is appreciated as the sooner we get to Summit the faster the whole set up goes. Soon after 1 pm we will be at Summit High School setting up for...continue reading

Crustless Quiche

Meal Prep - Crustless Quiche

By: Sarah Gresham

I’m not a morning person but I love breakfast... If I don’t meal plan then I tend to make poor choices and opt for grab and go snacks instead of having a healthy breakfast. Meal prepping on the weekends is how this family stays on track during the week with our nutrition goals.

A long time family favorite is this crustless quiche. Gluten free & dairy free! This is SO easy to prepare on a weekend for the week ahead… and a great recipe to have on hand if you’re cooking breakfast for a crowd.


  • 12 eggs, whisked
  • 4-Cups of shredded frozen potatoes
  • 1 bell pepper, diced
  • 1 large carrot, shredded
  • 1 large handful of broccoli florets, cut...continue reading

Dunk Your Kicks!

OC Dunk Your Kicks Shoe Drive


CrossFitters are notorious for the LOVE of their shoes… and I think it’s safe to say that you have a few extra pairs of gently used, in good condition shoes in the back of your closet that you could part with.

CrossFitters are also known for being an awesome & generous community. If every Oregon CrossFit member donated ONE pair of shoes we could collect and send well over 200 pairs abroad to those who need those pairs of shoes more than we do.

Your August challenge is to bring ONE pair of shoes (or MORE!) and DUNK YOUR KICKS in the box located in the OC Lobby.

You’ll make an impact by:

Keeping shoes out of landfills

Protecting...continue reading

"More is not Better"

“More is not better”

By: Sarah Gresham

As a culture we have been programmed into thinking that more is better.

Here are a few examples:

  • Train heavy everyday & get stronger.
  • Train twice a day & get jacked.
  • Eat less, train more, look like you did in your 20’s.
  • If I just did a workout like Fran everyday I’d be so fit.
  • I need to run everyday like I did in the past.
  • No pain, no gain!

Umm... newsflash! No, nope, not gonna happen, that’s not how all this getting fit & healthy works.

Do we need intensity? Absolutely!!! But we don't need MORE. We also need days where we just focus on strength, accessory & recovery work. Balance.

We need to understand that a large population of us live...continue reading

Tiana W Testimonial

Tiana played softball at Summit High School and this is what she had to say about training in the Oregon CrossFit Sports Performance program:

"I have been training at Oregon CrossFit for 5 years now and since training in their Sports Performance program I have built strength, confidence, and avoided injury. Before training at Oregon CrossFit I suffered from shoulder, elbow, and knee pains from softball. Coach Sean not only focused on making me strong and fast but also prioritized injury prevention. Sean personalized my programming to develop my arm strength. And now I can say I’m almost completely pain free while playing, even playing multiple games a day. Overall my bat speed, arm strength, and confidence has grown tremendously. Whatever goals you have or sports you...continue reading



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