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:
- Vegetable oil
- Canola oil
- Soy oil
- Peanut oil
- 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: (https://www.sciencedirect.com/science/article/pii/S0891584906004898 ) 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
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
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 - 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
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 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 email@example.comEnroll before July 12th!continue reading
I know what to do - but I just have a hard time staying consistent!
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?
Please firstname.lastname@example.org Enroll...continue reading
- 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
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 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
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!
- 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
- 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