Sleep and why your high school athlete should be getting more of it

Sleep and why your high school athlete should be getting more of it!

By Sean Wells

Oregon CrossFit has been training middle and high school students(recently even younger athletes) for close to ten years now and one observation of late has been the increase in the number of athletes that are regularly getting less than 6 hours of sleep per night.

Why is this a problem? The biggest, scariest reason this is a problem, is that kids are 1.7x as likely to get injured playing a sport if they got less than 8 hours of sleep the night before(citation below). To clearly restate this, sleep or the lack thereof is making your child more likely to get injured. All of the work that they put into the gym is...continue reading


Laura's Fitness Journey

Your Story Matters, Laura!

It is our hope that Laura's testimony will motivate & encourage you to start your own journey to become healthier, happier and stronger.

Why did you join Oregon CrossFit?

1. I joined OC after having my second child. I was on (modified) bed rest for 8 months of my pregnancy and it had really left me with a body I wasn't proud of. I had some lingering hip issues from years of running and had always wondered about CrossFit. As I approach 40 years old, it has become very important for me to get back in shape and I was feeling like I was ready to commit to something new. I stopped by OC during one of my runs and met Sean and Brant. They seemed...continue reading


What is Stress and how do I manage it?

What is Stress and how can I Manage it?

By: Sean Wells

The definition of stress is a state of mental or emotional strain or tension resulting from adverse or very demanding physical or mental circumstances.

Stress can come from work, relationships, sleep(or lack thereof) among a million other things that cause you to “strain” either mentally or emotionally.

Although a lot of things cause stress, it is part of our everyday life, and learning how to deal with stress effectively allows you to be a happier, healthier individual.

One of the many ways we deal with stress at the gym is programming workouts that cause less stress than others. If there are days programmed “NOT FOR TIME” (NFT) this is intentionally a low stress day...continue reading


Accessories for the Win

Accessories for the Win!

By: Sean Wells

At Oregon CrossFit, we use a Conjugate approach to training. This approach allows people to always be addressing weaknesses in themselves using the accessories that are programmed daily. The Conjugate approach(https://oregoncrossfit.com/blog/max-effort-work, https://oregoncrossfit.com/blog/organization-of-training, https://oregoncrossfit.com/blog/inverse-curl, https://oregoncrossfit.com/blog/reverse-hypers) also allows OC members to continually be setting new records for themselves and “testing” their strength in methods and manners that have a great benefit but very low risk. As the accessory weights go up a lot of time so do the conventional lifts (bench, squat, deadlift) as well as the Olympic Lifts (Snatch, Clean and Jerk).

In a typical week, Oregon CrossFit General Population members will be exposed to 6-12 accessory movements, these accessories help correct a lot of the issues...continue reading


​10 ways to Improve your athletes Sports Performance and keep your athlete Healthy!

10 ways to Improve your athletes Sports Performance and keep your athlete Healthy!

By Sean Wells

10 ways to Improve your athletes Sports Performance and keep your athlete Healthy!

Parents are always looking for ways to improve their high school, middle school, elementary athletes performance and in their pursuit of chasing down the newest and shiniest training method, sometimes they miss the most obvious or important. This list is a way to help you not miss the most obvious and in some circumstances the most important aspects of high school/middle school performance.

#1 : Get your athlete 7-9+ hours of sleep every night. This includes weekend nights.

  • Phones and computer screens delay sleep functions - try to get these put away an hour before bed...continue reading

Sick - feeling ill?

Sick?!?!

We are at that time of the year where it seems like the “sickness” is going to start going around. This blog is intended to give you some guidelines about training while you are “sick”.

First, we want you at OC and we want you to train regularly, unless you are sick. If you are sick you need to stay home. Listen, we aren’t ones to tell you NOT to come to the gym, as we know you want to maintain your progress and work on the GAINZ, but by coming in, you are risking spreading that sickness to others and often limiting your own recovery. The gym is a shared space and some in our community are more susceptible to sickness. Your unwavering dedication may be...continue reading


Easy Meal Prep Ideas - Meat Sauce

I always have this recipe in my back pocket... easy, affordable, packed with protein and quick to make!

Ingredients:

  • 3-lbs Ground Beef (substitute with ground turkey or chicken)
  • 1 large shallot, diced
  • 1 bell pepper, diced
  • 1 carrot, diced
  • 1 tablespoon garlic, minced
  • 1 large can/jar Marinara Sauce
  • 1 can diced tomatoes
  • Himalayan salt, to season

Directions:Sauté diced shallot, bell pepper, carrot & garlic... Add ground beef, season with himalayan and brown until cooked through. Pour in Marinara sauce & diced tomatoes. Reduce heat to a simmer and cook for 30-60 minutes.

Portion into meal prep containers. Serve over baked potato or sweet potato, roasted sweet potatoes or jasmine rice. Add a green veggie or salad as a side.

Enjoy!

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C2 Holiday Challenge - New Years Eve Marathon

Every year for the past 20 years, Concept 2(the company that makes the Ski Ergs and Row Ergs and C2 Bike) issues a holiday schedule(read about it here:https://log.concept2.com/challenges/holiday) For the past couple of years at OC, there have been members participating. This year to encourage those who might fall off the exercise bandwagon during the holidays, sign up for the challenge and complete it.

C2 has a downloadable calendar to schedule your work or you can simply add a 1k or 2k daily as a warm up or cool down to get your necessary meters. There is a 100k challenge and a 200k challenge. For those who won’t click the links and read the information above here is the breakdown:

Date to start:

Row, ski and/or ride 100,000 meters...continue reading


Joelle's Fitness Journey

Your Story Matters, Joelle!

Joelle & her husband Ryan "make time" everyday after work to hit the OC gym... their consistency is inspiring!

It is our hope that Joelle's testimony will motivate & encourage you to start your own journey to become healthier, happier, and stronger.

Read what she has to say about Oregon CrossFit and her experience!

1. I have been doing CrossFit since about 2013, I think. It’s hard to remember because it feels like I have been doing CrossFit forever. Then in 2015 my husband and I sold our house and just about everything inside the house and moved to Bend, OR. Then came the task of finding a gym. It was a very hard, thought out process of looking at gyms, but first and foremost looking at...continue reading


Charlie's Fitness Journey

Your Story Matters, Charlie!

Charlie is an inspiration to all of us here at Oregon CrossFit. He is consistent and works hard!

It is our hope that his testimony will motivate & encourage you to start your own journey to become healthier, happier, and stronger.

Read what Charlie has to say about Oregon CrossFit and his experience!

1. Why did you join Oregon CrossFit?

My wife, at the age of 54 had joined OC and was very enthusiastic about the class she was taking. Knowing that I have been an avid athlete all of my life and that, at the age of 58, I was feeling less and less capable as a soccer coach and ski racing official, I decided to come over to Sean’s Oregon CrossFit and give the general...continue reading