Eugene Crossfit

There will be a Friday 6AM and Friday 6PM.  I will be at both.

Warmup:  CFWU x 1 + Shoulder Press -->  Push Press -->  Push Jerk Practice.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

LEADER BOARD OPPORTUNITY!

Last time we did it.  9/25/08

Whichever of Kathy, Debbie, Letha, Kristine, Michelle or Eric gets the most points (improves on the last time we did it) wins coaches challenge badge for their profile.

Improvement of a width of a band = 20 points
Improvement of a round of running = 10 points
Improvement of 2 pull ups = 1 point

A couple things:

• I'm back - its good to be back! 
  
• New equipment scheduled to arrive Thursday afternoon!  Woot!
• Still looking for a good logo.  I was thinking that a duck doing crossfit might be a fun idea.  Could be similar to the pukie picture or the pictures on rivalart.com  with some rings/olympic bars....   I don't know??  I'm not an artist. Post ideas to comments!
  
• I'll be passing out a survey within the next couple days.  Included will be some questions on opening a new time slot 3 or 4 times during the week.

Workout for Thursday

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Results:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) Women 1 pood/36pounds/16 KG
12 Pull-ups

Post time to comments.

Helen is one of my favorites!

Power equals Weight multiplied by distance divided by time.  Power also equals Matt Nelson.

Have you noticed an increase in power in anything outside of Crossfit since you started?  Post answer to comments.

Scores:
Eric and Jeff getting on the Leaderboard, and John barely maintaining his #2 spot.  Also nice job Michelle, Kathy, Kristine, Valarie, Deb and Letha.  This one is fun, no?

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Here are some modified versions:

For time:
75 Squats
4 Muscle-ups
50 Squats
8 Muscle-ups
25 Squats
12 Muscle-ups
15 Squats
16 Muscle-ups
Mix seated jumping, and squat muscle ups as necessary. Struggle through as best you can.

Puppies:
50 Squats
3 Muscle-ups
25 Squats
6 Muscle-ups
15 Squats
9 Muscle-ups
10 Squats
12 Muscle-ups
Mix seated jumping, and squat muscle ups as necessary. Struggle through as best you can.
*** If you do not have rings use a 3/1 pull ups and dips/muscle up substitution

Kristine getting her back extended!

Scores:

Not quite sure what all this chicken scratch means, but looks like you guys worked really hard.  Holy smokes thats a lot of Squats!  I hope you kept your core tight the WHOLE time! 

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

If your snatch is not developed, do Hang Power Cleans.

A.  More Shrug?
B. Wait to bend his Elbows?
C.  Shave his beard?
D.  All of the above?
E.  A and B only?

Post answer and what YOU could do to be more efficient and effective to comments.

Scores:
Steph, Matt, Letha, Debbie, Kris, Heather, Diana, Valarie, Desiree, Kathy, Jeff, Eric, John.  Nice work.

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments.

Modify this one however you guys need to.  I've never done a workout with inverted burpees - if I was there I'd probably figure something out (but its going to be hard without wall space)  if you guys come up with something, great.  If you guys want to do something else, thats fine, just be really safe.

CrossFit North Fulton does Inverted Burpees from CrossFit North Fulton on Vimeo.

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Last time we did it.  7/14/08

Eric 13:52
Jeff 15:28
Debbie 16:38
Letha 16:39
Valarie 16:46
Diana 17:05 (40x4)

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (women 14#)
Sumo deadlift high-pull, 75 pounds (Reps) (women 45#)
Box Jump, 20" box (Reps) Rx = no step-ups
Push-press, 75 pounds (Reps) (women 45#)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Last time we did it.  9/9/08

John 267 - As Rx'd
Eric 265 - As Rx'd
Michelle 287 As Rx'd (45#)
Kathy - 212 As Rx'd (45#)
Letha - 157 As Rx'd (45#)

Heather 261 Not as Rx
Debbie - 239 Not As Rx
Valarie - 217 (not as rx)

FYI:  I am going to be out of town to work in Medford/Klamath Falls Thursday thru Saturday, and will be leaving on Monday afternoon and will be back Wed afternoon/evening. 

Someone will open up the garage on the regular times, just I wont be there.

So here are the days, bolds I will be here.
Thursday                             Friday                                 Saturday             

AM (I'm here)                 AM (not here)                      10AM (not here)
PM(not here)                    PM (not here)                            

Monday                             Tuesday                            Wednesday
AM (I'm here)                  AM(not here)                     AM(not here)
PM (not here)                   PM (not here)                    PM(probably here)

If this doesn't make sense let me know.  The few weeks after should be better, and I'll be opening some new times as soon as I get back.

Power clean 1-1-1-1-1-1-1 reps (or practicing your power cleans if you can't go heavy)

Post loads to comments.

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.