September 2008 Archives

This may sound crazy but I would like to continue the workouts as scheduled.  I feel much better when there is something I can do for others.

Tuesday - Friday 6:00AM
Tuesday - Thursday 6:00 PM (note: no Friday evening workout)
There will probably not be a Saturday workout this week.  I'll let you know if things change.
 

I will be doing this workout Wednesday night at 6:00pm if anyone would like to join me.

"Caleb"

 

8 Rounds

Run 400 Meters

8 Lunges

8 Box Jumps, As high of a box as you are able.

 

Post time and size of box to comments.

 

Caleb Elijah was born 8-8-08 with half of a heart.  (The condition is known as 'Hypoplastic Left Heart Syndrome').  Immediately out of the womb the specialists whisked him away to operate.  In the surgery everything went as planned and they reminded us that the recovery was the hard part.  Day after day they would remove the machines doing his normal body functions as we held our breath.  Caleb did fantastic each time.  After all the machines were removed Caleb either set a new record or tied an existing record for coming home the fastest after the surgery.  To add to it, even after eating out of a feeding tube all that time, he breast feed like he had been doing it the whole time.  The doctors and staff were happily confused, I guess that never happens.

Fast forward 50 days to yesterday.  Sometime late morning, Caleb was doing great but suddenly seemed to have a little difficulty breathing.  Being only a few minutes to the ER, we rushed him there and by the time we got there he wasn't breathing at all.  The doctors stabilized him and then it happened again.  They stabilized him again.  This happened a few times.  They noticed that although his heart was pumping and he was breathing, his body wasn't getting any oxygen. They found the shunt they had put in from the surgery was completely obstructed.  The PH balance of his blood showed that he had not been getting enough oxygen for his vital organs during this time.  The only thing we could do is unplug him and let him go.  Caleb Elijah peacefully passed away around 6:00pm last night.

 

About a week before he was born, his dad suffered two severely broken bones in his left hand in a softball accident.  They operated and repaired his hand.  While Caleb was alive his father could only do Crossfit workouts that didn't include his hands.  In many cases he substituted running, box jumps, or lunges.  The three eights are for his birthday, 8-8-08.

 

Caleb's father's small scar from the hand surgery was an inch longer than Caleb's scar on his chest after his heart surgery.  When Caleb passed away his scar was identical in every way to his fathers scar.

 

The "Park Workout of the Day" is not like the normal WOD that we do during the week.  Although each workout has many of the elements of a Crossfit workout:  Varied, Functional and Intense - because they are usually team we replace the 'measurable' with comradarie.

Park WOD:
Two teams:  Each start about 100m away from each other..

To win: Once a team finishes a station they must grab hold (together) to the Tiki Torch or Broom and run to the other station before the other team has finished their station and left...  fun!

Station 1:
20 Wall Ball Throws
20 Push Presses (10 lbs)
20 Lunges

Station 2:
100 Jump Ropes
20 1/2 pood KB swings
20 Push Presses (10 lbs)

Team Tiki Torch:
Kathy (and Beaux)
Letha

Team Broom:
Michelle
Heidi
Stacey



They worked hard for about 12 minutes until Team Broom finally overtook Team Tiki Torch, Nice work ladies!

What is CrossFit? from Jennie Forman on Vimeo.  

Row 2k

Post time to comments.



Recruit:
Debbie - 9:04
Diana - 10:26
Kristine - 11:21
 

"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.

Untitled from Jeremy Stecker on Vimeo. Eric, Debbie, Kathy and a Cameo from Letha at the end in
yesterdays workout "Nicole"

Coach:
Stec - 7 Rounds / 124 Wall Balls (Subbed 20# Wallballs for Pullups (broken hand))

Recruits: 
Eric - 7.75 rounds  / 33 Pullups (As Rx'd!)
Kathy - 6.75 / 32 pullups (green band)
Michelle - 7 rounds / 36 pullups ( green band)
Debbie - 5.25 / 65 pullups (maybe 6 rounds?  Black band, 1 round green band)
Letha - 5 rounds / 72 pullups (green band)
Kristine - 5 Rounds / 41 Pullups (Black Band)

 

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups


Coach:
Stec - 20:00 - (Sub (Broken Hand)) Bike 2 miles, 50 situps, 50 Back Extensions, Bike 2 miles)

Recruits:
Eric: 13:15 As Rx'd
Kathy - 10:13 (45lbs, knee pushups reps as Rx'd)
Michelle:  7:28 ((55 lbs) (knee pushups) (Breezed thru this one, up weight/pushups, started at 25 on accident)
Debbie:  7:35 (45 lbs) (knee pushups, 1/2 the amount) (Breezed thru this one, up weight/pushups, started at 25 on accident)
Kristine:  8:07 (45lbs) (knee pushups, 1/2 the amount) (Breezed thru this one, up weight/pushups, started at 25 on accident)
Diana:  8:10 (45lbs) (knee pushups, 1/2 the amount) (Breezed thru this one, up weight/pushups, started at 25 on accident)  

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

and/or

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

We decided to spend some technique time working on the snatch with the broomstick for around 10-15 minutes.  The morning group simulated an "Isabel" workout while the evening group took on Nancy.


Recruits:
Evening Group (Technique + Nancy):
Eric 16:17 - 65 lbs
Debbie 17:17.5 - 11 lbs
Letha 16:45 - 16 lbs
Kathy - 17:09 (45lbs for 1.5 rounds then 16lbs)
Holly - 13:54 (11lbs, 3 rounds)

Morning group (Isabel only):
Michelle - ~8 minutes 11 pounds (~30 Snatches)
Kristine - ~6 mins 11 pounds (30 snatches)

: 
 

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Knees to Elbows = Fun!

Coach: 

Stec - 27:59  (Mix and match to avoid hand movements 75 Box, 50 KB swings, 100 Lunge, 75 BackE's, 100 WB, 100 Double unders(broken hand))

Recruits:

Eric - 33:46 As Rx'd
Kathy:  26:00 (Filthy Forty(18"Box jump, PP[20@45#, 20@15#, Real Deal burpees, 1/2 pood KB, 6# WB, 100 SU, not full ROM on K2E)
Michelle:  17:30 (Filthy Thirty(12" Box Jump, 1/2 pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E)
Lonnie: 18:15  (Filthy Thirty(12" Box Jump, 1/2 pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E)
Debbie: 18:30 (Filthy Thirty(18" Box step, 1/2 pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E)
Letha: 19:45  (Filthy Thirty(12" Box Jump, 1/2 pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E)
Kristine:  15:17 (Filthy Twenty(12" Box Jump, 1/2 pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E)
Diana:  20:35  (Filthy Twenty( 15 12" Box Jump, 12# pood, 15# PP, Modified Burpees, x2 Single unders, 4# Wall ball, not full ROM on K2E, 15 BE)
Joe P - 20 minutes of motion practice

 

This weeks classes:
Monday:  6AM + 6 PM
Tuesday:  6AM + 6 PM
Wednesday:  6AM + 6 PM (Eric in charge at the PM class)
Thursday:  6AM + 6 PM
Friday:  6AM  (No demand yet for a Fri PM class)
Saturday 10AM Park workout / WOD
More spots will open as members get added.  Don't worry about using the schedule it program anymore.

A few updates: I've made changes to most of the member profiles, if I missed anything or you'd like to add anything, let me know.  FYI: I update these about 1x a week.

Also, the first badge was given to Kathy last week on the 5k run (even though she got a little lost!)  Congrats!  Here are some of the other badges you can win. 

Click on member profiles to see members times, improvements, pictures, videos, and now badges!


=  Members who have joined the muscle up Club.



 

Run 5 K

Post time to comments.

Fun Times!

Coach:

Stec - 22:53 (Not a PR today!)

Recruits:

(in order (in seconds) from Most Improved to Least Improved)=
Kathy: 29:03 (Improvement by 57 seconds)
Debbie: 28:49 (Improvement by 11 seconds)
Michelle:  29:01 (First time running)
Lonnie:  35:23 (First time running)
Kristine: 17:19 - 1.42 miles - (First time running)

Kathy gets most improved run for the day.  That means a  on their profile page!  Congrats Kathy!

Quote of the day:

"The trouble with cyclists is that their training establishment keeps reinforcing the silly bull**** that all recreational athletes want to believe: at some point, all serious athletes go outside their sport-specific work to improve, and recreational athletes just want to play their sport and wear the clothes."
                      -- Mark Rippetoe

 

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Kristine working on her Jerk. (Not me!)

Recruits

Eric - 10:38 (As RX'd - good job!)
Kathy - 10 good minutes of practice with PVC pipe
Kristine - 10 good minutes of practice with PVC pipe
 

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Lonnie getting to the top of her thruster!

Coach:

Stec - 14:47 (2 rounds)

Recruits:

Deb 16:55 (2 rounds)
Michelle 17:11 (2 rounds)
Lonnie 17:57 (2 rounds)
Letha 18:00 (2 rounds)

Great job girls!  This one is a killer!

 

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Everyone's scores from yesterday's workout 'The Cheif'.

Recruits:

Eric - 10:25 (Blue Band (knee))
Kathy - 7:05 (Green Band, 45 lbs)
Deb - 7:00 (Black Band, 45 lbs)
Lonnie - 5:49 (Green Band, 16 lbs)
Michelle - 7:29 (11 lbs, Black Band)
Kristine - 8:49 (11lbs Black Band)

 

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Coach:
Stec - 3 + 6 DU, 3 + 1 jump, 4, 4 + 1 squat, 3 + 2 box(subbed 42 inch box for Cleans, Double unders for pushups [broken hand])

Recruits:
Kathy - 3 + 1 clean, 3 + 1 clean, 3 + 3 pushups, 4 + 6 pushups, 3(45lb bar, knee pushups)
Debbie - 2 + 3 cleans, 2 + 4 squats, 2 + 7 squats, 3, 2 + 2 pushups (45lb bar, knee pushups)
Letha -  4, 2 + 4 pushups, 2+3 cleans, 2+ 3 cleans, 2 (45lb bar, knee pushups)
Lonnie - 3 + 4 pushups, 3 + 3 cleans, 3+3 cleans (16 lb bar, knee pushups) [3 cycles]
Michelle - 4, 3+2 cleans, 3+3cleans  (11 lb bar, knee pushups)  [3 cycles]
Kristine - 2 + 3 cleans, 2 + 3 cleans, 2 + 6 pushups (11 lb bar, knee pushups)  [3 cycles]

 

First of all, welcome Michelle and Lonnie to the Eugene Crossfit family.  Make sure to check out their new Member profile under the 'Member Profile' page.  (Link is on the top left)

Second of all, Caleb's doctor cleared me to go back to work and I'm starting this week.  This means that there is going to be at least one morning and one evening per week that I will not be able to make (i travel to bend, medford, and klamath falls).  Don't worry though, someone else will open up the gym and I just ask you to be very safe.  I will post the workout and the warmup in detail on the the whiteboard.

Third of all, I am getting rid of the Wednesday night park workout.  There will still be a Saturday park workout.

The schedule is as follows:
Monday - Friday: 6am class
Monday - Friday: 6pm class
Saturday: 9 am class
Saturday: 10am free park bring-a-friend workout

 

As many rounds in 10 mins of:

75 meter run (touch and back)
10 box jumps (slower gets lower box)
10 Air Squats
20 Jump ropes
Roll Dice and x5 seconds for rest


Lonnie - 5 rounds and 25 meters of running
Michelle - 5 rounds

Nice work!
 

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

Here's some outstanding footage from the 2008 Crossfit games in Aromas CA.

Coach:

Stec - 42, 42, 42, 44, 44.75 [inches] Subbed Max 5x3 Box Jumps - broken hand

Recruits:

Eric: 135, 135, 145x2, 145, 145 (Such a huge improvement on form, very impressive)
Debbie: 45, 65, 65, 65, 65x1 (First time C+Jing) (Hang Power Cleans)
Letha:  45, 45, 45, 45, 45 (First time C+Jing) (Hang Power Cleans)

Fantastic job - Eric for making a new landmark and really the first time actually 'Cleaning' the bar up there instead of reverse curling it.  Fantastic Deadlift to get it up there, and Front Squat to land it.  All the pieces coming together. 

Debbie and Letha great job on learning the moves and being brave enough to try it.  You'll be pounding out full on Clean and Jerks in no time.  With you two we are going to consistently practice unleashing the fury of the hips, not just in Cleans and Jerks, but in all the good ol' WOD's we do.

(Mental note) - Stec - Don't forget to teach trainees [and have them practice] how to dump the bar, in both a missed clean and a missed jerk.  Dump that thing if you get off balanced.

Post to comments: Not fitness related, when was the last time something <clicked> with you? 

 

Hero workout of your choice.

Post Hero and results to comments.

Coaches

Stec - 'Michael' - 22:04

Recruit:

Eric - 'Michael' - 26:17
Debbie - 'Griff' - 17:09

 

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

Post reps for all three exercises in all rounds.

Check out this video on YouTube.  This is a good goal to be able to complete this workout in a year.  Make sure you watch the end.

Coach:

Stec -  267 - Subbed Max situps, 10 box jumps, max bwt squats (broken hand) 160, 50, 57

Recruits:

Eric - 135 As Rx'd (pushups instead of bench)
Kathy - 119 (Blue band pullups, knee pushups, 5 rounds, 95lb bar 1st round, 65lb bar rounds 2-3, 45 lb bar 4-5)
Letha - 124 (3 rounds, blue band, knee pushups, 45#bar)
Debbie - 96 (3 rounds, green band, knee pushups, 45# bar)

 

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
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.

Stec's Scores.

Coach:

Stec - 290 (PR by 7!)

Recruits:
Eric - 255 As Rx'd (Huge improvement from last time! - 179 on 6/7/08)
Letha - 187 - (PR By 37! and with heavier weight) (12" Box JUMPS, 1 pood SDHP, 31# PP, 6# WB)
Debbie - 280 - (12" Box STEPS, 1 pood SDHP, 31# PP, 6# WB)
Kathy - 250 - (12" Box STEPS, 1 pood SDHP, 31# PP, 6# WB)

Nonmembers:
Lonnie - 233 (12" Box Steps, 1/2 pood SDHP, 16# PP, 6# WB)
Michelle - 216 (12" Box Steps, 1/2 pood SDHP, 16# PP, 6# WB)  

Just a quick change in the times in the evening.  Turns out 4:30pm was quite a bit too early for folks.  So here are the workout times:

M-F 6am, M-F 6pm
Sat 9am

Wed 7:00pm Free park workout
Sat 10:00am Free park workout

Also an excerpt talking about workout times from the updated FAQ:

At first, we will have a couple different workout times, one in the morning one in the evening.  As members join, more times will open up.  If these times are not working with you, let me know and I can make almost anything work.  "I have no time" or "these are not good times" is just an excuse.  If time is really an issue we can work to shorten the time you are here and have you in and out in just 20-30 minutes.  The nice part about Crossfit is you can have world class fitness in a very limited amount of time. I am also available for classes earlier or stay later, just let me know

 

Run 3 K

Post time to comments.

Coach:
Jeremy: 12:29

Recruit:
Debbie:  16:04
Kathy:16:53
Letha - 19:20

Also some boot camp workouts:

Modified Cindy:

Rounds in 10 minutes of:
5 Pullups
10 pushups
15 Squats

April and Kathy Throwing down some Squats on the workout 'cindy.'

Josh Page - 12 Rounds!
Kathy - 8 rounds + 3 pullups (Green band) [Friday]
April - 7 Rounds + 10 Squats (Black Band) [Friday]

 

Tomorrow (9-6-08) I am going to help with the MacKensie River Run, so I won't be here for working out.  This includes the Free Park Workout.  Sorry for the inconvenience, but I should be home by 3:00 so if you want to get a workout in after that, I probably will as well so give me a call.

Next week will resume as scheduled.
 

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Here's a video of today's "Fran" workout - Nice Job Girls!

Letha and Deb do Fran from Jeremy Stecker on Vimeo.

Recruits:

Letha - 8:10 (31# Thrusters, Green band PU)
Debbie - 9:49 (45# Thrusters, Black band PU)
 

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Deb Cranks out some Sumo Deadlift High Pulls with the Kettlebell.

Coach:
Stec -  75#x5, 75#x10, 95#x10, 115#x7 Subbed OHS for DL (Broken hand) 

Recruit:
Letha - 95, 115x1, 105, 110x2, 105 (Max load stuff. Very nice work.)
Debbie - 95, 95, 105, 110, 105 (Form getting better, Work on DL form a lot before next DL day)

 

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
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.

Debbie - 175 (Round 1 88, Round 2 87) 2 rounds (WB 6#, Box Steps, 1 pood SDHP, PP 16#)

500m Row
15 Pullups
15 Wallballs 6#

Kristine 8:06 (1 round)
 

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Coach:
Stec - 225, 255, 265x1 (lost balance) 245x2, 255, 265

Recruit:
Eric - 225, 255, 255, 260, 265 - worked a lot more on depth than usually.  Nice work.
 

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Lets disect Erics form on the Push Jerk a bit.  First of all, the Push Jerk is a VERY difficult movement to learn, and even more impossible to perfect.  It takes nearly 8 of the 10 fitness components to master, and all 10 when done in high reps.  Eric is doing an outstanding job at learning it, but of course theres always going to be things to work on.  Check out this video and picture:

Eric Jerks and Squats from Jeremy Stecker on Vimeo.

First of all, getting the bar so that it doesn't rest on the wrists is priority.  This could be related to flexibility and/or coordination.  It may look like it rests on the wrists when the pros do it at the bottom, but it is actually on the chest.    As soon as possible we want the bar directly above our elbow, with our wrist taut.  And then of course keeping that body rigid and tight, which is easier said than done with a good amount of weight on there.  Nice job Eric!

Recruit:

Eric - 95, 115, 115, 135, 135 (Lowered weight from 7/24 to work on form)
Debbie - Form practice working on Push press = 16,16,16,16,16