Eugene Crossfit

4th of July - Gym Closed

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4th of July

We will be closed this Saturday for July fourth. Enjoy the sunny weather, good food and great friends. We look forward to seeing you all on Monday when we are back with regular hours. Happy 4th of July!

For those of you hoping to start your day with a little CrossFit joy, we have a special Independence Work Out for you:

Warm up with 150 Jumping Jacks.

For time, complete 10 rounds of:

10 pushups

10 squats

10 situps

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"Annie", Friday, July 3rd

Two of our athletes, Daren and Sharilyn.

Daren is one of our athletes - he's improving every day. He has a 24+ round Cindy - this week he set PR's in both the 5k and the Deadlift.

When Sharilyn first started she could hardly walk across the room without needing a rest - now (many pounds later) shes mowing her lawn (with a push mower), pulling herself on the doc from the water, and doing tons of other things she wondered if she'd ever do. She recently took a large step with her nutrition - keep an eye on her and watch the results continue to pour in.

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Workout of the day:

"Annie"

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50-40-30-20-10

Double Unders
Sit Ups
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Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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"I've never gone thru the end of a Crossfit WOD without coming out stronger in the other side. Not just in a conditioning and strength side - but from confidence, mental aquity, overall self esteem - that i've accomplished something that few people have endevored to do. And it's powerful...."

- Kyle Manard - Quadruple amputee

100 Thrusters, Thursday, 7-2-09

Muscle up day.

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Workout of the day:

100 Thrusters for time

...using only the Olympic bar.

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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I'm your coach, not your trainer. If PERFORMANCE is not improving, lets figure out what is holding you back and fix it.

If (and this happens very seldom) your performance is dropping, we need to work together and fix it ASAP.
I'm not talking about a bad day or two - I'm talking about anything longer than a week that you're not feeling substantially better. (able to do something faster, more pullups, more weight on the bar)
Your body and health will look and feel better as your performance improves. On the flipside, if your performance is going down - What do you think your health is doing?

Also if anyone has a fridge for the gym let me know. Or if you can find one for cheap that isn't going to run up an electric bill.

Amy found a grass fed butcher that sells for $2.50 a pound. We're going to plan a trip down to buy a cow or two. Let us know if you want in on it.

The events page was updated with details on the Crossfit Games and the followup for the ecrossfit challenge.

SDHP, Wallball, Box Jumps, Wednesday, 7-1-09

Robin at the Lake of the Woods. Isn't Oregon beautiful?
That water looks cold. Did you go for a swim?

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Workout of the day:

21-15-9
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Sumo Deadlift High Pull (SDHP)
Wall Ball
Box Jumps
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Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure your inputting your scores)

Click here to schedule a session:

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Some new awards you can earn for your goal board:

One month Gluten Free (To earn this follow Robb Wolf Shopping Guide)
One month STRAIGHT of posting on comments
Two months of posting all your workouts on beyondthewhiteboard.com. Yes, you can go back in time and post two months worth. And yes, those of you that have been posting for 2 months straight, let me know and I'll throw one up there.
Finishing all 5 fundamentals classes. I'm having all the new members take these and it would be a good idea for everyone to go thru them if you haven't already - if you'd like to take these let me know. There is an extra cost involved for members that started while in the garage.

Post to comments two awards you'd like to earn. Also post the one that you think would help you reach your goals.

Run 5k, Tuesday, 6-30-09

I forgot to remind you that most improved FOR EACH time slot wins a running badge for their goal board picture. And for those of you that haven't run a 5k with us. Make sure to show up and do it. (It's not that bad!)

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Writing your times on the whiteboard = good - Posting your times on beyondthewhiteboard.com = even better. This keeps track of everything in a really easy way.

You don't have to log in to post them every day, but I bet if you logged in once or twice a week you can log your entire week in less than 5 minutes. Its going to add to your motivation and you're going to have all your scores handy with the press of a button.

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Workout of the day:

Run 5 K

Post time to comments.

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure your inputting your scores)

Click here to schedule a session:

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You probably noticed I've been talking a lot about eating higher quality food.

Expect some questions:

What did you have for breakfast?
How are you feeling now? How do you usually feel throughout the day? Hungry? Fatigued?

"Nasty Girls", Monday, 6-29-09

Here's Travis in his 4th round of a workout called Lynne. Lynne Consists of 5 rounds of bodyweight bench followed immediately by pullups. Rest between sets.
Travis ended with a score of 216.

Eugene Crossfit Travis 4th round of lynne from Jeremy Stecker on Vimeo.

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Workout of the day:

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure your inputting your scores)

Click here to schedule a session:

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Interesting quote from the Gravity Janes Crossfit: "The farther you are from your potential for functional capacity, the closer you are to a predicable death."

Lunge it, Pull it, Sit it, Saturday, 6-27-09

I just love this picture.
Kelsi, John N, and Jay giving it their all.

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Workout of the day:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure your inputting your scores)

Click here to schedule a session:

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What are the factors that add to your motivation?

A hard fought PR? (Personal Record) That alone is enough for a lot of people. I personally love these.

Some find a greater importance in the rewards that come to them much after the effort is past. Those numbers you put on the white board have a direct connection to your quality of life.

Quality of life is how confidently you drop down on the floor to play with a puppy.
Quality of life is another name for how well you scale up a tree to rescue a kitten.
How eagerly you climb on the roof to clean the gutters. How readily you join a game of flag football. How passionate you are with your mate. How good it sounds to ride your bike instead of taking your car, or how attractive an all day hike to an isolated fishing lake sounds to you.

Your degree of reluctance to engage in any one of those is evidence of a diminished quality of life.

- Parts taken from Dave Young - Crossfit Radio, Weekend Edition, #9

Interval Day, Friday, 6-26-09

Two different partner sandbag carry strategies here.
Take turns or share the load.
Which is better? Which is faster?

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Workout of the day:

Run 1 mile
Rest 2 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 2 minutes
Run 250m

Post total time to beyondthewhiteboard.
(This is a great tracking tool - make sure your inputting your scores)

I didn't take a picture on accident of this whiteboard. I did, however, take notes of your scores on paper. next time you're in here let me know and we'll dig up your time.

Click here to schedule a session:

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Man you guys have heart. I love it.

Remember that Crossfit workouts are meant to exceed the capacities of even the most fit athletes.

Workouts are scaled back and sometimes you have to ask yourself the question:

Do I want to push myself to the point where I am too sore to do tomorrows workout, or maybe it even forces me to take more days off?

Or do I want to do a little less today and come back tomorrow fresh and ready.

I'm just saying, sometimes these 20 minute days come up, and believe it or not you might get fitter, faster by doing 15, 10 or even 8 minutes worth.

Hang Clean/Dips/Situps, Thursday, 6-25-09

Jeff on his last reps of the 30 muscle up for time WOD. He was surprised at how fresh he was at the end - That means much faster next time he does it.

Eugene Crossfit - Jeff 30 muscle ups from Jeremy Stecker on Vimeo.

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Workout of the day:

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post time to beyondthewhiteboard.

6-25-09 hang power clean dips situps small.JPG

Click here to schedule a session:

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Remember, being on vacation is no excuse to rest. You've worked so dang hard to build yourself, now is not the time to rest. You don't need a globogym - just think of the Crossfit methodology:

Do a functional movement at high intensity. Whats a functional movement? Large Loads, Long Distances, Quickly.

So here's a scenario: Lets say you're camping out. Do the following:

Find a large load. (A rock. A log, a bag of groceries, a stump, Your body, your child)
Move it a long distance. (up a hill, 200m, from the ground to overhead, throw it(not your child)
Do it quickly.
Repeat step 2 and 3 until you're really tired. Then do it a bunch more.

For extra functionality - do it in a way that is useful. (i.e. Collecting firewood)

Continue reading Hang Clean/Dips/Situps, Thursday, 6-25-09.

Back Squat 7x1, Wednesday, 6-24-09

Rowe found a new level of intensity today - she's one of our new gals, her sport is long distance walking. It will be fun to see the walking course light up in flames with the fitness she gains here.

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Workout of the day:

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Announcement Time!

The weekend of July 11-12 will be the Crossfit Games. Cancel anything that might be on your schedule for this weekend because we've got a boat load of Crossfit to do!

Whatever the Crossfit Games events are on Saturday and Sunday, we're going to mirror it here. Last year it was 4 workouts. (Saturday at 8am, 12pm, and 4pm; And one on Sunday)

The workouts will mirror as close as we can (and we should be able to get almost exact) to the Crossfit Games. Workouts will be scaled to your ability.

If you guys want to bring food and/or turn it into a potluck or BYOM a BBQ, I'm game.

This will be a brutally fun couple of days.

Oh, and the Friday before and the Monday after, Eugene Crossfit will be closed.

Sun	Mon	Tue	Wed	Thu	Fri	Sat
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26	27	28	29	30	31

July 2009