Longer for a Monday - But Never miss a Monday

Monday, August 13 2018

How to use the OC Blog

WOD: 1 mile run, 25 burpees, 800m run, 25 burpees, 400m run, 25 burpees. Rowing version ( 2k row, 1k row, 500m row (yes I know they aren’t quite equal) Scaled Running version: 1200m run, 600m run, 400m run (30 minute time cap)

Strength: 1 rep max zercher squat (use axle bar, sweatshirt or glute ham bridge or knee sleeves on arms so that it isn’t painful on elbow skin)

Recovery: 1x100 calf raises

Zercher Squat: Zercher Squat


NFT and Some gymnastic Prep

Wednesday,August 8 2018

In case you missed it : Why you should be writing your Pr's on the monthly board

Contest time: Write Oregon CrossFit a review on a social media site and get entered to win some free apparel. - Write a google, facebook, yelp, or any other site review, send me a copy of the review (sean@oregoncrossfit.com - write "review" in the subject title) every review gets an entry into a drawing for some FREE swag. You get an entry for each review - winners will be announced next Wednesday.

WOD: Complete 6 rounds not for time; 5 db deadlifts, 4 db hang cleans, 3 db Front squats, 2 db Jerk

Gymnastic Prep: Complete 3 rounds not for time; 5 strict pull ups, 20 Tuck Crunches, 10 Kipping swings, 5 dips (if pull ups are easy go weighted or increase difficulty by doing strict c2b, tuck crunches on the ground, kipping swings focus should be open and closing shoulder girdle as well as keeping legs long and tight, dips can be done on rings/matador/boxes/pbars/push ups)

Recovery: 2k row nose only breathing


Chipper this Tuesday

Tuesday, August 7 2018

WOD: Complete 50 burpees to plate, 40 T2B, 30 KB snatch 70/53, 20 cal assault bike (complete burpees to a 45# plate, Scale T2B with less T2B if possible/knee tucks/V- ups/abmat sit ups, KB snatch is however no mandatory arm switch, assault bike is 20 cals for both boys/girls)

Strength: 12x3 Floor press @ 50-60% of 1RM (each set complete 3 close grip, re rack, 3 medium grip, re rack, wide grip, rack - then partner goes - try to rest 1:00-2:00 between sets - each person will perform 4 rotations of the previous)

Accessory: 3x12 Cuban Presses with db’s

Recovery: 1:00 handstand hold or if no hold 1:00 banded standing overhead hold


Deadlifts and Burpees

Thursday, August 2 2018

WOD: 5 rounds for time of: 5 deadlifts 275/185 lb and 10 burpees(lateral bar burpees - take off from two feet and land on two feet)

Strength: 6x6 Front squat @ 60% of 1RM Front squat

Accessory: 2xLOB Farmers Carry (push on the loading)

Recovery: 100 banded good mornings with butt against the wall(push belly out entire time and work spinal control in flexion and extension)


"Isabel"

Tuesday, July 31

It is almost that time again - Best of the West Summer Event 2018 - August 25th and August 26th. OC will be closed on Friday August 24th at 1pm. We will need volunteers on Friday setting up the rig moving equipment etc, we will need judges and volunteers on both Saturday and Sunday. Sunday afternoon we will need volunteers as well to help clean up Summit High School and get OC back to normal for Monday morning classes. If you are interested in helping you may sign up here: https://oregoncrossfit.com/events

WOD: Isabel 30 snatches for time 135/95

Strength: 6x3 Push Jerk @ 70% of 1RM

Accessory: 4x10 supine ring rows (use a weight vest if possible- ensure abs are tight and down and no reaching for the rings)

Recovery: 30 banded pass throughs(keep constant tension on the band)​


"Helen"

Monday, July 30

Ruben R. with a push jerk

WOD: “Helen” 3 rounds, 400m run, 21 American Swings 53/35, 12 Pull ups

Strength: 3 Rep Front Squat

Accessory: 2x10 lateral lunges

Recovery: 1x50 round back banded good mornings

3 rep Front squat max: 3 rep Front squat maxcomplete a 3 rep max front squat

Helen: Helen