"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Wednesday, December 30, 2009
Monday, December 28, 2009
1/02/10-Saturday REST DAY
Saturday morning!!!!!!
Paleo Challenge
-Rules
-Paleo talk
-Photos
-Optional weigh in
-Cost $50
8 am at the gym.
-Open to all CFA members and trainers.
-Duration: 7 weeks (Less than 2 months!! Anyone can do this.) No weigh-ins (optional), this is a photo-results contest!
-1 hour basic talk on Paleo eating and rule details/questions on Saturday (1/2/2010) at 8 a.m. You must be present to join the challenge. The challenge begins on Monday (1/04/09.) This is a Paleo Challenge, not a Zone Challenge, but we'll talk a little about the Zone.
- Cost is $50.00 (cash) to be put into a kitty prior/day of challenge. No cash no challenge!
- The kitty is divided for 1st, 2nd and 3rd place (70%, 20% & 10%.)
-In order to win, food logs must be maintained and submitted/updated at the end of each week, by Sunday, via the "Comments Section" of the CrossFitape site or a written log maintained at the gym. There will be no exception to this rule, you break it, and you are out of the challenge, with no refund!!!!
- "Before" pictures taken: Front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top. Photos will be taken at the Paleo talk.
- "After" pictures (F.S.B.) taken on the last Saturday (2/20/09) of the Challenge, no exceptions.
-Gym members will pick winners by photo comparisons. Gym members will have one week to vote, participants of the challenge will be allowed to vote. Each gym member picks their choice for 1st, 2nd and 3rd place.
-Winners will be announced on February 27, 2010.
Paleo Challenge
-Rules
-Paleo talk
-Photos
-Optional weigh in
-Cost $50
8 am at the gym.
-Open to all CFA members and trainers.
-Duration: 7 weeks (Less than 2 months!! Anyone can do this.) No weigh-ins (optional), this is a photo-results contest!
-1 hour basic talk on Paleo eating and rule details/questions on Saturday (1/2/2010) at 8 a.m. You must be present to join the challenge. The challenge begins on Monday (1/04/09.) This is a Paleo Challenge, not a Zone Challenge, but we'll talk a little about the Zone.
- Cost is $50.00 (cash) to be put into a kitty prior/day of challenge. No cash no challenge!
- The kitty is divided for 1st, 2nd and 3rd place (70%, 20% & 10%.)
-In order to win, food logs must be maintained and submitted/updated at the end of each week, by Sunday, via the "Comments Section" of the CrossFitape site or a written log maintained at the gym. There will be no exception to this rule, you break it, and you are out of the challenge, with no refund!!!!
- "Before" pictures taken: Front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top. Photos will be taken at the Paleo talk.
- "After" pictures (F.S.B.) taken on the last Saturday (2/20/09) of the Challenge, no exceptions.
-Gym members will pick winners by photo comparisons. Gym members will have one week to vote, participants of the challenge will be allowed to vote. Each gym member picks their choice for 1st, 2nd and 3rd place.
-Winners will be announced on February 27, 2010.
Saturday, December 26, 2009
12/29/09-Tuesday REST DAY
Remember the Paleo challenge starts this weekend. Paleo chat, photos and $50 fee.
-Open to all CFA members and trainers, even Lewis.
-Duration: 7 weeks (Less than 2 months!! Anyone can do this.) No weigh-ins, this is a photo-results contest!
-1 hour basic talk on Paleo eating and rule details/questions on Saturday (1/2/2010.) You must be present to join the challenge. The challenge begins on Monday (1/04/09.) This is a Paleo Challenge, not a Zone Challenge.
- Cost is $50.00 (cash) to be put into a kitty prior/day of challenge. No cash no challenge!
- The kitty is divided for 1st, 2nd and 3rd place.
-In order to win, food logs must be maintained and submitted/updated at the end of each week, by Sunday, via the "Comments Section" of the CrossFitape site or a written log maintained at the gym. There will be no exception to this rule, you break it, and you are out of the challenge, with no refund!!!!
-3 "Before" pictures taken: Front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top. Photos will be taken at the Paleo talk.
-3 "After" pictures (F.S.B.) taken on the last Saturday (2/20/09) of the Challenge, no exceptions.
-Gym members will pick winners by photo comparisons. Gym members will have one week to vote, participants of the challenge will be allowed to vote. Each gym member picks their choice for 1st, 2nd and 3rd place.
-Winners will be announced on February 27, 2010.
-Open to all CFA members and trainers, even Lewis.
-Duration: 7 weeks (Less than 2 months!! Anyone can do this.) No weigh-ins, this is a photo-results contest!
-1 hour basic talk on Paleo eating and rule details/questions on Saturday (1/2/2010.) You must be present to join the challenge. The challenge begins on Monday (1/04/09.) This is a Paleo Challenge, not a Zone Challenge.
- Cost is $50.00 (cash) to be put into a kitty prior/day of challenge. No cash no challenge!
- The kitty is divided for 1st, 2nd and 3rd place.
-In order to win, food logs must be maintained and submitted/updated at the end of each week, by Sunday, via the "Comments Section" of the CrossFitape site or a written log maintained at the gym. There will be no exception to this rule, you break it, and you are out of the challenge, with no refund!!!!
-3 "Before" pictures taken: Front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top. Photos will be taken at the Paleo talk.
-3 "After" pictures (F.S.B.) taken on the last Saturday (2/20/09) of the Challenge, no exceptions.
-Gym members will pick winners by photo comparisons. Gym members will have one week to vote, participants of the challenge will be allowed to vote. Each gym member picks their choice for 1st, 2nd and 3rd place.
-Winners will be announced on February 27, 2010.
12/28/09-Monday
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Post total load (add up all six barbell loads) to comments.
12/27/09-Sunday, yes the gym is open Sunday!
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
I hope everyone had a good Christmas!
Post total load (add up all six barbell loads) to comments.
I hope everyone had a good Christmas!
Wednesday, December 23, 2009
12/24/09-Thursday
Front Squat 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
The gym is closed this afternoon.
Post total load (add up all six barbell loads) to comments.
The gym is closed this afternoon.
Monday, December 21, 2009
12/22/09-Tuesday
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Saturday, December 19, 2009
12/21/09-Monday
Parking reminder: Please do not park in the Red Rocket parking spaces, They have two bay doors not just one. They are having trouble getting employees and UPS parked.
Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats
Post time to comments.
The Gym will be closed Friday and Saturday, 12/25/09 &12/26/09.
-Open to all CFA members and trainers, even Lewis.
-Duration: 7 weeks (Less than 2 months!! Anyone can do this.) No weigh-ins, this is a photo-results contest!
-1 hour basic talk on Paleo eating and rule details/questions on Saturday (1/2/2010.) You must be present to join the challenge. The challenge begins on Monday (1/04/09.) This is a Paleo Challenge, not a Zone Challenge.
- Cost is $50.00 (cash) to be put into a kitty prior/day of challenge. No cash no challenge!
- The kitty is divided for 1st, 2nd and 3rd place.
-In order to win, food logs must be maintained and submitted/updated at the end of each week, by Sunday, via the "Comments Section" of the CrossFitape site or a written log maintained at the gym. There will be no exception to this rule, you break it, and you are out of the challenge, with no refund!!!!
-3 "Before" pictures taken: Front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top. Photos will be taken at the Paleo talk.
-3 "After" pictures (F.S.B.) taken on the last Saturday (2/20/09) of the Challenge, no exceptions.
-Gym members will pick winners by photo comparisons. Gym members will have one week to vote, participants of the challenge will be allowed to vote. Each gym member picks their choice for 1st, 2nd and 3rd place.
-Winners will be announced on February 27, 2010.
Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats
Post time to comments.
The Gym will be closed Friday and Saturday, 12/25/09 &12/26/09.
PALEO CHALLENGE DETAILS
-Open to all CFA members and trainers, even Lewis.
-Duration: 7 weeks (Less than 2 months!! Anyone can do this.) No weigh-ins, this is a photo-results contest!
-1 hour basic talk on Paleo eating and rule details/questions on Saturday (1/2/2010.) You must be present to join the challenge. The challenge begins on Monday (1/04/09.) This is a Paleo Challenge, not a Zone Challenge.
- Cost is $50.00 (cash) to be put into a kitty prior/day of challenge. No cash no challenge!
- The kitty is divided for 1st, 2nd and 3rd place.
-In order to win, food logs must be maintained and submitted/updated at the end of each week, by Sunday, via the "Comments Section" of the CrossFitape site or a written log maintained at the gym. There will be no exception to this rule, you break it, and you are out of the challenge, with no refund!!!!
-3 "Before" pictures taken: Front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top. Photos will be taken at the Paleo talk.
-3 "After" pictures (F.S.B.) taken on the last Saturday (2/20/09) of the Challenge, no exceptions.
-Gym members will pick winners by photo comparisons. Gym members will have one week to vote, participants of the challenge will be allowed to vote. Each gym member picks their choice for 1st, 2nd and 3rd place.
-Winners will be announced on February 27, 2010.
Friday, December 18, 2009
12/20/09-Sunday
Five rounds for time of:
135#/95# pound Thruster, 15 reps
Run 400 meters
Post time to comments.
The Gym will be closed Friday and Saturday, 12/25/09 &12/26/09.
135#/95# pound Thruster, 15 reps
Run 400 meters
Post time to comments.
The Gym will be closed Friday and Saturday, 12/25/09 &12/26/09.
Thursday, December 17, 2009
12/19/09-Saturday REST DAY
Paleo Challenge first part of January. Rules TBA. Put your name in comments if you are interested.
Parking reminder: Please do not park in the Red Rocket parking spaces. They are having trouble getting employees and UPS parked.
Thanks
Parking reminder: Please do not park in the Red Rocket parking spaces. They are having trouble getting employees and UPS parked.
Thanks
Wednesday, December 16, 2009
12/17/09-Thursday
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.
Monday, December 14, 2009
Sunday, December 13, 2009
12/14/09-Monday
For time, with a time limit of twenty minutes:
-Row 500 meters
-25 Turkish Get-ups with a 60-pound dumbbell.
That's 25 each arm. Complete in any grouping you want, one left one right, five left five right, 25 left and 25 right.............
Scale as needed. Your shoulders will become fatigued, so be careful not to drop the weight!
Post rounds and fractions of rounds completed to comments.
12/13/09-Sunday
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Friday, December 11, 2009
12/12/09-Saturday
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
Watch this video:
http://media.crossfit.com/cf-video/CrossFit_InversionAndDescents.wmv
Tuesday, December 8, 2009
12/12/09-Friday REST DAY
Allison and Sarah have signed up for the April 3rd & 4th, 2010, Level One Cert in Portland (CrossFit H.E.L.) If anyone else is interested, sign up fast, as the H.E.L. certs fill quickly.
Cert link: http://www.regonline.com/PortlandApril2010
CrossFit H.E.L.-Portland, OR
Monday, December 7, 2009
12/09/09-Wednesday
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Post time to comments.
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Post time to comments.
Friday, December 4, 2009
12/6/09-Sunday
Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
Post time to comments.
Run 800m
155 pound Power cleans, 21 reps
Post time to comments.
Wednesday, December 2, 2009
12/5/09-Saturday Ft. Hood-HERO WOD
There will be a donation "Buy in" for this Ft. Hood Hero WOD. The money will be sent to Central Oregon CrossFit to benefit the families of the Ft. Hood terrorist attack.
"Central Oregon CrossFit will match every dollar that is donated on behalf of COC in effort to raise $1,000 (or more) for this great cause over the next 3 weeks. We will be doing the tribute WOD Saturday, December 5th."
The WOD:
"Lumberjack 20"
20 Deadlifts (275lb/155lb)
Run 400m
20 KB swings (32kg/24kg)
Run 400m
20 Overhead Squats (115lb/75 Lb)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (135 Lb/95 Lb)
Run 400m
12/5/09-Friday
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.
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