"Yeah I eat pretty well"

Nutrition: “Yeah I eat pretty well”

By: JD Alex

What is it about nutrition that causes people to care so little about it? Is it the same as not taking your car to the shop because if you do, then something will be wrong with it, but if you never take it in then there can’t ever be anything wrong?

From a coaching stand point we see a general lack of care when it comes to nutrition and an over abundance of time spent in the gym. You have probably heard the general rule of thumb abs come from 30% in the gym and 70% in the kitchen, well it is true. If we claim to care so much for our bodies, we must be fueling it with what it needs, not...continue reading


"Go To Bed!"

"Go To Bed!"

By: Sarah Gresham

Exercise, nutrition, and SLEEP are three key elements to achieving optimal health & fitness. You can eat well & crush it in the gym everyday but if you’re only sleeping 5-6 hours a night you may be doing more damage to your body than good. Our bodies need a minimum of 7-8 hours of sleep and 9-10 hours on heavy training days.

“People just don’t realize how important sleep is, and what the health consequences are of not getting a good night’s sleep on a regular basis… Sleep is just as important for overall health as diet and exercise.”

–Carl Hunt, MD, director of the National Center on Sleep Disorders Research at the NIH

In a world full of digital distractions like 24-hr tv (“next episode starts in...continue reading


"You can't manage what you don't Measure"

“You can’t manage what you don’t measure”

By: Sarah Gresham

Over the years Jeff has struggled with his weight, high blood pressure, high cholesterol, & high ALT. Earlier in 2018, he had some blood work done revealing that it was time to take his health seriously. He was showing glucose levels & biomarkers exceeding healthy levels.

In May, Jeff decided to show up to one of Oregon CrossFit’s Intro Classes. He had heard good things from a friend and wanted to give it a try. During Jeff’s first session, we discussed the program & went through a benchmark movement assessment - 500m Row, 40 Air Squats, 30 Sit-ups & 20 Push-ups. By the end of this session, he knew this was exactly what he needed to make his health a priority &...continue reading


"Where's Jim?"

“Hello, I’m Dr. Jim Thornburg of Bend Chiropractic located on site at Oregon CrossFit. Recently, I made a few changes and would like to reintroduce myself. I’ve been working with Sean Wells and Oregon CrossFit for almost 5 years now. 3 years ago, I decided to walk away from my large office setting and practice exclusively here at Oregon CrossFit.

“Where’s Jim?”...Haha, okay, it’s been hard to find me some days. Lately, I’ve been busy working on an exciting project, and I’m sure you’ll all hear about it soon! It’s called T-tool and I’m very proud of it.

The remainder of the time, I’m a Board Certified Doctor of Chiropractic, and I have a Master’s degree in Exercise and Sports Science. What does all that mean? Well, I have a...continue reading


​“Accountability is the glue that ties commitment to results”

“Accountability is the glue that ties commitment to results”

OC’s 90-day Nutrition Coaching

The holidays are right around the corner and for many this means slowing down fitness routines and finding it hard to stay on track with nutrition. OC is here to help you keep your health a priority during one of the busiest times of the year!

Accountability is Powerful

Do you want to look better, feel better, sleep better? From now until November 1st we will be enrolling OC members in our OC 90-day Nutrition Coaching program. Your personal Exercise Nutrition Coach will hold you accountable in the pursuit of your fitness & nutrition goals during 3 of the most challenging (and holiday treat filled) months of the year.

Enrollment is limited. Email info@oregoncrossfit.com to secure your spot. We’re looking...continue reading


One Track

One Track

One track is a program that has been in the works for a long time at Oregon CrossFit. The program has been born out of necessity of us being around since 2009 and training thousands of clients since then. What happens as you train is your goals might change, your focus with your training might need to change related to lifestyle changes. When we program at Oregon CrossFit for our General Population classes the goal of the program is to increase our clients GP(General physical preparedness). GPP is our ability to do what we want to do when we want to do it - carry every single grocery bag from the car to the house in one trip (everyone's tried this right?) maybe our GPP goal is...continue reading


Next Competition

Next Competition

After the excitement of competition those that competed are already in search of the next competition to train for and something to set their sights on. Those who watched the competition are motivated and inspired to start training harder. Which is natural and great! What we coach here at Oregon CrossFit is that you want to plan your competitions and compete about 3-4x a year. This schedule allows you to recover from previous competition or event, train hard for 2-3 months and then go and compete again.

Why do we recommend this?

Several reasons but some of the most important are below. A competition is a test - testing of your training, testing of your ability to complete the tasks that the competition set out. For those who train...continue reading


Fall Schedule

Labor Day will kick off our Fall Schedule. - OC will have a GP Class at 9:30am! The 9am class will move to 9:30 to accommodate those who need to drop off kids at school.

August 29th is our last QuickFit workout at least for the Fall. We will be having a 4:30pm GP class and then 5:30pm Weightlifting, and a 6:30pm Endurance class. A lot of people had requested a General Population classes on Wednesday so this Fall we will be offering that. We always want to be moving forward and progressing - our current members are always our priority.

The last Burn class will happen on Thursday, August 30th. We will reevaluate in the future if there is a demand for the class in the Winter.

Finally - we...continue reading


Thank you!

Thank you!

Once again we are on the backside of another Best of the West event. We are lucky to have such great support from everyone in the Oregon CrossFit community and the greater CrossFit community. Thank you from all of us here at Oregon CrossFit for your support in running this event and thank you athletes for choosing to compete at Oregon CrossFit’s Best of the West 2018!

This year we had 320 athletes participate and over 600 people in attendance. Out of the 320 competitors, 29 were from Oregon CrossFit. To put on the event we had 75 people helping with set up/tear down, judging, volunteering, etc. Out of the 75 people helping in the event 50 of those are from Oregon CrossFit. People ask about our community...continue reading


Traveling Workouts

Traveling Workouts

Coach's Notes: Most of these workouts can be completed with little to zero equipment. Scales are listed below each workout. Please remember to consult a Dr. if you have any medical issues before starting any exercise program. These workouts are suggestions and fifty ideas.

  1. 400m walking lunges
    1. can be completed at a track. Or can be completed in a hotel room by taking 200 lunge steps. Record your time.
  2. 100 Push Ups, 75 Air Squats, 50 sit ups, 25 Burpees for time
  3. Every minute on the minute for 10 minutes; perform 20 scissor kicks with your legs, 5 push ups
    1. Scissor kicks: while lying on your back take your feet and cross them with your legs straight. Hands can be underneath your butt or to...continue reading