Monday, February 28, 2011

"JT"

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of LittleCreek, VA. 
Jeffrey Taylor enlisted in the Navy in 1994 and became a Hospital Corpsman. After graduating from BUD/S, Taylor was assigned to SEAL Team EIGHT, the USS Theodore Roosevelt (CVN 71), John F. Kennedy Special Warfare Center, and SEAL Team TEN. He deployed to Afghanistan in April 2005.
Jeffrey Taylor was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan on June 28, on a daring daylight mission to reinforce a four-man SEAL reconnaissance squad that had been ambushed in 8,000- foot mountainous terrain.
Taylor, seven other SEALs, and eight Army “Nightstalker” Commandos died in their heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire for a fourth squad member to escape, before they were killed in the fierce firefight by overwhelming Taliban forces.
A total of 11 SEALs died that day in the Global War against Terror. It was the biggest single loss of life for Naval Special Warfare forces since World War II. To a man, these SEALs embodied the Navy’s core values of Honor, Courage and Commitment, and took care of their teammates to the end.

WOD: “JT”
21-15-9 HSPU, Ring Dips, Push ups
Challenge: 5×5 Power clean
Play: Speed Ladder
Crossfit Bend Oregon "Oregon Crossfit"
http://oregoncrossfit.com/category/workouts/

Tuesday, February 22, 2011

Kelly Starrett

Crossfit Bend Oregon

"Workouts"

Due to the increased number of people we are having and going to have this week in our normal, we are going to cancel the 8:00am and 5:00 pm classes. What we are looking at doing is having a once a month class where the focus is gymnastic, kettlebell, or mobility. Let us know what you think.
Also water cups are available to all of you, but if you have a water bottle, please bring it. Oregon Crossfit would like to remain as green as possible and limit our carbon footprint by reducing the waste we produce. Thanks.

WOD: 50 Deadlifts, 50 Calories row, 50 sit-ups, 50 push ups, 50 air squats
Challenge: speed ladder drills
Play: Handstand Balance (either 2 or 1 handed)

Crossfit Bend Oregon
http://oregoncrossfit.com/

A Few Cleans


WOD: 50 Rounds 1 Power clean, 1 Dead Hang Pull-Up(use bands if necessary) The workout is for weight and time, experienced students can use kbs, or dumbells to make it more challenging.  New people can scale the workout by doing the med ball clean.
Challenge: Med Ball Clean, tabata style
Play: Core Work (coaches choice)

CROSSFIT BEND OREGON

Thursday, February 17, 2011

Bend Oregon Crossfit

•“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” ~ Plato

Thursday”

Crossfit in Bend Oregon
http://oregoncrossfit.com/workouts/thursday-2/

NEXT WEEK: All of next week is bring a co-worker to class week.  The more the merrier.  Talk to a coach for details.

Oregon Crossfit: The second Helen challenge will be held Saturday March 5th, For those of you who participated in the first challenge, this
is your chance to see how much you have improved over the past 8 weeks. This is also the final week for the Paleo/Body Transformation challenge. We had to delay it a week to make sure Trav could redo the testing.
For those of you who missed out on the first challenge, please join us, for a fun event. Invite friends and family to join us, we will have a heat with anyone new to crossfit. It will be a great day for your peeps to try it out, and see what you do at ‘the box’.
Set the date: Saturday March 5th/ first heat starts at 9:15(random order). All are invited to attend and participate!
Saturday, FEB 19, @ Sunriver 10:00am is the first annual Run for Chocolate.
Thursday, Feb. 17
WOD: 8 min amrap, 5 back squat 185#, 10 P-bar or elevated push ups, rest 1 min, then 4 min amrap, rest 1 min, then 2 min amrap.  After each amrap your whole rounds count towards your total.  Partial rounds do not count.
Challenge: 5×5 KB/DB Military press (strict)
Play: 50 KB Swings (American)

Wednesday, February 16, 2011

Downtown Bend Oregon


This is why we love Bend Oregon!

Muscle up Progression from CrossFit Estero

“Thrusters”

Workouts

WOD: 2 Thrusters every min for 12 mins(gain weight every min, or at least work up towards the 95/65)
Challenge: 50 Hollow Rock to superman (must go each direction, right and left for 1 rep)
Play: Muscle up progressions

Monday, February 14, 2011

Thursday, February 10, 2011

Jerry Hill's CrossFit Tip; Medicine ball Cleans

12-9-6-3

WOD: 12-9-6-3 of Push press, med ball clean, must row/run 1000m/800m somewhere in the workout
Challenge: Ring pushups/ p-bar push-ups for form of 3×10
Play: Max L-Sit hold (everybody then completes 3 mins of total work)

KB WOD: 21-15-9 KB Thrusters, toes to bar and 3 rope climbs do them anywhere in the workout excluding the start or finish
Challenge: 20 Turkish Get up
Play: 100 H2h rotation swings

Tuesday, February 8, 2011

P90V vs Crossfit

I got this from Crossfit Bellevue.  : )
105
5 Reasons I Should Be Doing P90X instead of CrossFit:
1.) It’s a cheaper program.
2.) I would do it all alone.
3.) When I fail, no one would know and I could just carry on like I was never really trying anyhow.
4.) I would be working out in my living room.
5.) It’s “risk-free for 90 days!”
5 Reasons Why I Should Not Be Doing P90X Instead of CrossFit
1.) It’s a cheaper program.
2.) I would do it all alone.
3.) When I fail, no one would know and I could just carry on like I was never really trying anyhow.
4.) I would be working out in my living room.
5.) It’s “risk-free for 90 days!”

WOD: 21-15-9 OH Squat 95/65, Chin over Bar Pull-ups
Challenge: 25 of each, t2b, k2e
Play: Tabata Squat thrusts
KB WOD: 3 Rounds 10 Back extensions, 10 DH pull-ups, 10 KB Snatches
Challenge: 200 Russian Swings(lowest number of sets to complete)
Play:max kb press

The Official Bend Oregon Video by VisitBend.com

Our way of life in Bend Oregon!

Monday, February 7, 2011

It's MONDAY

005
WOD: DL 225/155# 21x, Run 400m, DL 18x, Run 400m, DL 15x, Run 400m, DL 12x, Run 400m
Challenge: 30 Burpees for time
Play: Tabata box jumps/step ups