Organization of Training

At OC, our training is extremely varied, even compared to most CrossFit boxes. We do, however, follow a specific training template for the type of training stimulus we are trying to achieve on that day of the week. In our general population class, we rotate through 4 main training days. A max effort lower body focus and max effort upper body focus (lifting maximal load for a certain number of reps, typically 1 rep maxes) and upper and lower body dynamic effort days (lifting submaximal loads for a specific number of sets and reps, usually at a specific percentage of 1 RM, to achieve volume and work on form and explosiveness). While the other days are still important, those are the main training days for general population...continue reading

Feeling cold and Stiff this Winter?

Feeling Cold and Stiff this Winter?

Brought to you by Coach Ben:

Mobility Wednesdays coming to OC soon! Sign up here Oregon CrossFit members you get a discount email us to get signed up

6-Week Mobility Class | Wednesdays at 6:30pm | February 27th - April 3rd

This program is designed to help participants decrease pain and improve active, usable ranges of motion, it will more importantly broaden and level the foundation of your physical abilities. The course will cover all primary joints over six weeks; this includes the entire spine, shoulders, hips, elbows, knees, wrists, and ankles. We will learn how to simply and quickly self-assess deficiencies, while using scientific strategies to create strong, mobile joints as the foundation of movement.

Why does mobility matter?

The fact is, most of...continue reading

Results and Consistency

Results and Consistency

When Kris started at Oregon CrossFit he was 290 pounds and hadn’t worked out in a serious fashion since early college years(12-14 years). Kris was 34 years old but knew he needed to make a change to his lifestyle and habits. A year and half later Kris is now 209 pounds!

The before pictures:

The now pictures:

How did he do it?

Consistency is the key, and was the key to Kris’s success as well. Kris came in and attended Oregon CrossFit's Introduction session, and then joined our Basics program. In Basics, Kris did as he was asked to do and attended twelve sessions from 8/31/16 to 9/28/16.

From 9/28/16 to January 1, 2017 he attended another 63 general population classes. During this time he...continue reading

Need a challenge this holiday season?

Need a challenge this holiday season?

The holiday challenge from Concept 2 is a Row, ski and/or ride 100,000 meters or 200,000 meters from November 22 to 11:59 p.m. December 24. This challenge is a perfect way to get some practice in before the OC New Years Eve Marathon Row event. To read about the Concept 2 Challenge you may go here.

Some common questions and answers:

1. Q: What meters can I track? A: You may track any meters on the Concept 2 Ski Erg, Bike Erg(half of Bike meters count as they are easier to obtain), Or Row erg. Any workout you do using the C2 machines at OC between now and then, the meters may be added to your total. You may...continue reading

Face down Hamstring Curls

Face down Hamstring Curls

Face down hamstrings are a great "finisher"/"recovery"/"pre-hab" type exercise that works on the ligaments and tendons in the hamstrings. These can also be done as a warm up before starting training if you have any issues with your hamstrings.

At OC, behind the Athletic Training Platform(Belt Squat machine) we have straps connected to clip that is then connected to a band. Take the band and choke it on an upright or something secure, slip the loops over each foot and lay face down. Get some tension in the bands so that it is working both eccentric and concentrically(both directions kicking your butt and straightening your legs out should have band tension).

To ensure your working all...continue reading

The Grid

The Grid

"THE GRID" is a concept I picked up several years ago while attending a continuing education course (Gym Jones Course). The basic idea is that you draw some lines on a sheet of paper - 5 rows & 5 columns - super simple. Now you have "THE GRID" (see picture above). Okay... so why and what do you do with it?


This concept I picked up, is a great way for those who are going to be working all day in a chair/desk/etc to accumulate work. The "work" can be any movement you want it to be. Some examples are push ups (my go to), air squats, lunge steps, pull ups - think body weight, no equipment necessary. Every time you get up to complete...continue reading

"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