August 2008 Archives

Check out the new 'Member Profiles' tab and post what you think to comments.  (The tab is to the left)

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Coach:
Subed Karen (150 20# wallballs) because of broken hand:  9:16

Recruit:
Eric - 25,25,30,30,30,30,BW
 

Four rounds for time:

Run 400 meters
Rest 2 minutes

Post Total time to comments:

Coach:
Stec - 11:26 (1:11, 1:14, 1:27, 1:34)

Recruit:
John N - 10:58 - (1:15, 1:10, 1:16, 1:17)
Eric & his dog Angel - 12:10
Debbie - 13:42 - (1:57, 1:58, 1:54. 1:56)
Letha - 16:01 (2:35,2:21, 3:10, 2:21)

PARK WOD (Saturdays at 10:00am)

As many rounds in 20 mins:

15 squats
15 Double Unders
15 Box Jumps (18,20,24in - first place gets tallest box, last gets shortest)
4 Running lines (~10,15,25 yards)

Stec - 6 rounds + 2 Double Unders
John N - 6 rounds + 15 Squats
Ben B - 5 rounds + 11 Box Jumps

 

WOD:

"Nasty Girls"

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

Post time to comments.

Recruit -
John N - 20:53 (Subbed 95 HPC, 16pullups/16 dips per round)

BootCamp WOD:
Deadlift 3-3-3-3-3

Post loads to comments.

This is April deadlifting for the first time.  Nice work April!  April made great progress on the first day and we ramped her up because of good form.  As we got a bit heavier, you can see the bar come slightly away from her body as she doesn't quite keep the hammies loaded.  The back is also slightly rounded.
 

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Coach:
Stec - 9:27 (cut out HSPU and Pullups and Burpees, threw in 40 Double unders {Broken Hand})

Boot Camp Workout:

Rounds to scale:

500m Row
15 Pullups
15 Wall Ball Shots

Recruits:

John N - 12:56 (3 rounds minus 13 pullups)
Letha 12:08 (2 rounds, green band pullup + 6lb Med ball)
April - 7:13 (1 round, green band pullup + 6lb Med ball)
Debbie 5:28 (1 round, black band pullup + 6 lb Med Ball)

 

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Eric finishing his final set of Push Jerks from Saturday.

Coach:
Stec - 48:19 (Did Black band pullups because of broken hand, Only 160 pushups + 20 knee pushups [shoulder was feeling sore])

Members (Recruits):
John - 47:00 (80 pullups, 160 pushups, 240 squats)
Eric - 33:09 (50 squats, 50 pushups, 100 squats)

Visitors:
Ryan - 1:04:19 (As Rx'd) [Visitor from crossfithel in Portland]

Also did some Tabata squats during Boot camp:

Letha - 9,9,9,9,9,8,8,9
Eric - 11,11,13,13,13,13,13,14
Debbie - 9,9,9,7,7,7,7,5

 

Front Squat 10-10-10-10-10 reps

Post loads to comments.

Coach:
Stec - 135,145,155,160,160

Recruit (members):
Eric - 115,135,155,165,175x8 + 175x2
John - 115,125,135,135,130

 

I'm back!  Baby Caleb did outstanding.  Details on how he did is available on our carepage. 

Like I said before, I'd like to hit the ground running with Eugene Crossfit.

While I was gone, I developed a 1 month, 12 session, "Boot Camp" course that each of you need to complete. Boot Camp includes:

• Mastering the 9 basic moves
• Learning to execute 30+ moves safely and more effeciently
• The basics of fitness and what crossfit is
• Recovery, Flexibility
• A binder with information, tracking, and homework!
  
• Diet and how to do it
• All the whys, hows and whats of crossfit (TONS of material to cover)
  

The price for the boot camp in September is more than half the price after that, so try to get in soon.   If you don't feel like you've gotten far beyond your value after the program is over I will happily give you a full refund.

Starting on Monday 8/25/08, there will be 3 Boot camp classes for members available.  I would ask that if possible stick to your class and be on time.  Please reserve the time that suits you best ASAP because space is limited. (4-5 per class). Send your class preference to my email address.
Class A:  Monday, Wednesday, Friday - 7:00am
Class B:  Monday, Wednesday, Friday - 5:30pm
Class C:  Tuesday, Thursday, Saturday - 7:00 am

In addition, here are some other times for members to workout.
Monday thru Friday 6:00pm-700am
Monday thru Friday 4:30pm-5:30pm
Saturday 8:30 am

Free workouts for non-members and members are at these times.  Bring your friends!
Wednesdays at 7:00 pm
Saturdays at 10:00 am

 

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

Stec - 15:25 (Subbed 30' Box jump for presses' (Broken hand))

Eric - 18:25 (75# Bar)

 

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Eric - 20:06 - 60 of each, 100 squats, Blue band pullups

 

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Eric - 225x5, 275. 295, 300 PR, 305, 300, 295

 

While I was in Portland getting a workout in was tough.  There was a few times that I had some time available.  Here's what I did:  (Keep in mind I also was nursing a broken hand!)

5 Rounds for time

Climb 6 Flights of stairs
20 Squats during elevator ride down

Stec - 8/13/08 - 10:09

Stec  - 8/14/08 - Run in Portland around hills - 4.73 miles in 44:13 - Total Ascent 2382

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Subbed Row for Pullups and half of pushups for med ball cleans (broken hand)
Stec's Scores 8/18/08
Row 5,8,8,6,6,6,5,3
Pushups 11,7,4 Med ball cleans 4,3,4,3,4
Situp 10,12,9,9,9,10,8,8
Squat 18,16,11,11,9,9,10,14  

 

 

 

 

So as I said before (click here), I will be gone for a period of time dealing with the complications of the new babies heart defect.  When I get back I need your help to do everything we can to hit the ground running.

Here are some things to look forward to:

• Consistent training times (So more people working out at the same time)
• Example:  One morning and one afternoon class for those that passed basic training and one morning and afternoon for beginners. (boot camp)
  

• More structure in the program to get people started
• Boot Camp - a four week course as the primary member candidate training program.
• More outdoor workouts

• Levels of Advancement program.
  
• Basic (to be completed after Boot Camp)
  
• Advanced
• Elite
• Mutant
• T-shirts to go along with each rank
• Better equipment and more of it

• Eugene Crossfit T shirts
  
• There's lots of cool sayings we can use - browse around on other affiliate websites and find ones you like
  

• A weekly free 'bring a friend' workout

• Updated and improved webpage
• Including a section that has each members' benchmark WOD/running/lifting stats
  

• Peppermint colors to one of our Olympic Stations (inside joke!)

• Sooner rather than later - Moving out of the garage into an industrial space.  Woot!
  

One of the great things about Crossfitters is the comradarie and teamwork they have.  I want each of you to have a large and exciting part being involved in building the Crossfit Army here in Eugene.  You've each helped me a lot - and here are some things you can continue to do to help:

1. Keep your fitness goals!  I've been so impressed with how far each of you have come in such little time, KEEP IT UP!  :)
   
2. Brainstorm ways we can improve Eugene Crossfit.
• What can we do to make it better?  This can include changes to the webpage, equipment we can build or buy that would make things easier, changes to the program/protocal, and ways to promote Crossfit in Eugene - and lots of other stuff I haven't thought of.  There is no bad idea when it comes to brainstorming

3.  Keep sharing Crossfit with others.  Not hard to do when they see the results!

 

So, as many of you may already know, last monday I broke two bones in my hand diving for a line drive in softball.  Friday I went in for hand surgery and got some plates and screws in so hopefully it heals correctly.  This won't slow me down - I still plan on doing everything I can to help you.

One thing that will put Eugene Crossfit on hold for a period of time is that our new baby, due August 9th, has a serious heart defect. Read more about it here...   

We are going to let the baby go for full term (or as long as he wants to stay in there) and once he's born we will give him our full attention until he recovers from his first surgery.  Sign up here to recieve updates:

http://www.carepages.com/ServeCarePage?cpn=SteckerBaby&ipc=binviteemailtemplate

When I get back I expect to find each of you more fit than when I left.  Keep on improving on your times, keep on moving towards doing the WODs as Rx'd.  Get your diet dialed in. If you haven't talked to me about specifics of your training while I'm gone, make sure we have that conversation.

Once the new baby's first surgery is out of the way, Eugene Crossfit needs to hit the ground running.  Look for lots of improvements. Start working on getting your friends and family excited about trying Crossfit.  We need only a handful more to start the process of opening a box in town.

 

 

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Desiree - 15:15

Eric - 15:36 (Last time Eric did it 17:48, nice improvement)

Letha - 18:55

Scott - aug 6th - 12:48. Aug 10th - 12:17.

 

 

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Eric - 9:29, 7:49, 6:08 (blue band for pullups, everything else as Rx'd)

Desiree - 9:19, 7:39, 5:20 (blue band for pullups, everything else as Rx'd)

 

Run 15 K

Post time to comments.

Desiree - 30:04 (5k) - previous best - 32:23 -- 2:19 improvement!! 

Letha - (5k) 36:31 -  50 second improvment over 37:21 great improvement!! 

John N - 22:40