Note: If possible, come to the 'Coach' times. Those are the times I will be there. Workout times: 6AM (No Coach), 6PM*, 7PM**
* - the more asterisks, the more 1 on 1 coaching you are likely to
receive. If you have an open schedule, try to gravitate to the times
with more asterisks. If it says (No coach) then there will only be
someone there to time you.
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps (do the green number next to your Monday deadlift total)
Post time to comments.
On August 2nd, 2008 goCrossFit in Nashville, TN put on a Challenge. It was three workouts, two that were known, and one that was a surprise.Click here to read more about it. If we did big competitions like this, would you be interested? Post why or why not to comments.
Workout times for tomorrow: 6AM* , 7AM**, 6PM (No Coach)
* - the more asterisks, the more 1 on 1 coaching you are likely to receive. If you have an open schedule, try to gravitate to the times with more asterisks. If it says (No coach) then there will only be someone there to time you.
"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.
Matt slamming out his Box Jumps early in the morning.
Nice work Michelle, Letha, Kristine, Heather, Emilee, Stec, Eric, Valarie, John, Deb and Kathy. Brutal stuff!
Make sure to post your Thanksgiving Contest results if you did it. The winner will be declared soon.
I am going to be sometimes varying from the Crossfit.com WOD. I've been giving it a lot of thought - While I can't compete with the programming of Crossfit.com for getting the fit fitter, I know what you guys need as as individuals and as a group and I think we can make more progress quicker if some adjustments were made to specifically address our strengths and weaknesses.
I'll be adding some new times on some days. I'll start posting the times the night before. 6AM and 6PM will stay, but others may be included.
Theres been a lot less recruiting over the last month. Don't worry about it being too crowded, I will open more new times to make room available. And once we meet capacity, we'll move out into a box. (Thats only like 1-2 more people for everyone thats coming.
This thanksgiving since I'm not going to be here, your going to do the workouts on your own. The athlete that collects the most points will recieve a 'Coaches challenge badge' for their profile page. Here's how to score points:
5 points - Warmup then do "Tabata
Bottom to Bottom"
20 Seconds of Max
10 Seconds of
Active Rest at the Bottom of your Air Squat
Score = Lowest
Post Score and who helped you keep time to Comments. What'd they say at the end?!
this workout is only 4 minutes but is a BEAST)
5 points - Go for a run or a bike or a swim.
Extra credit 1 bonus point - throw a few sprints in
the middle (try telephone poles)
credit 1 bonus point - stop twice and do 5 burpees each time (try to find a busy street so people can see you!)
Credit 2 bonus points - stop twice and do 15 burpees each time (try to find a busy street so people can see you!)
(Note: The full 7 points if you run a thanksgiving day 5k for charity, there's lots of them!)
5 points - Warmup up
then - Test yourself on a max set of push-ups... tight body chest to the floor...full extension!If you cannot do "men's style" do your pushups from the
knees.After that do 100 air squats for
1 point per day (3 points maximum) - 2 rounds of the samson stretch
mixed with two component of the warmup the first thing in the morning. (pushups,
pullups, dips, squats,)
5 points - Take a rest day.Rest like your getting paid to do it.
2 points for everyone you talk to about Crossfit (max 6 points)
3.points - Bring up Crossfit during thanksgiving dinner (I
wanna hear this one!)
Post your experiences, times, etc,. to comments.
At the end post how many points out of 34 you earned!
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments.
Debbie and her sister, Rebecca, Crank out the box jumps.
Scores: (this one was tough to gague as rx'd - towel pullups instead of rope climbs) Eric - 25:53 Jeff 28:15 John 29:02 Desiree 24:40 Debbie 27:38 Rebecca 26:28 Michelle 23:55 Kathy 25:53 Emille - 24:08 (12 inch box, 1/2 pood) Kristine - 16:04 (12 inch box, 2 rounds)
In continuing on our topic of motivation, another thing you can do is set specific goals and write them down and make a deadline. At the end of each of your profile there is a number of questions - and this is a good place to make public your goals. Eric has done this (read it here) You are welcome to use the questions already put there, but you are welcome to change them as well. Email Eric at firstname.lastname@example.org or me with the answers to your questions. (I can also give you access to your profile so you can update it at will if you'd like, let me know)
Here are some good ideas for fitness goals:
Able to get a pullup / 10 pullups / 20 pullups / 50 pullups
Be able to run a certain distance or a certain speed
Hit a mark at a benchmark workout (Rx, time)
Complete the Crossfit games as Rx'd (July 2009)
Body fat % (although I like to do performance goals better)
It really doesn't matter what the goal is - it just should be something that gets you stoaked about coming in and working your ass off.
Post to comments: Have you wrote down a specific goal with a deadline for anything? School, Work, Hobby, Sport, Religion? If so, was it successful? If not, do you think it can help?
Weather permitting. Dress warm - sweatshirt, gloves, hat, sweats. Show up for this one. we're going to have a progressive start, (you start based on your last 5k time)(the most improved will finish first!) and the winner of AM and PM gets a run icon on their profile. LEADER BOARD opportunity!
Here is the start order: Remember, the most improved will finish first!
Kristine, Diana, Emilee, Heather, Justin, Stephanie and Valarie -- Start at 0:00
(or scale back to 1.5 or 2 miles) Letha Start at 1:13 Desiree - Start at 4:56 Kathy: - Start at 5:57 Michelle: - Start at 5:59 Jeff - Start at 5:00 (estimated) Debbie: - Start at 6:11 Matt - Start at 7:51 Eric - Start at 8:45 John N - Start at 12:20 Stec - Start at 13:48
And we will be running a new 1k course around this neighborhood so you ladies won't have to worry about creepy people down the beltline creepy path. (not like anyone would be up that early anyways!!)
Morning run - 34 degrees; Evening 37 degrees Desiree 28:14 (Improvement by 1:50) John 21:06 (improvement by 1:34) Michelle 27:34 (Improvement by 1:27) Debbie 27:54 (Improvement by 55 seconds) Eric 25:44 (Improvement by 31 seconds) Stec 22:48 (not a pr <sad face>) Jeff 26:06 (First time running 5k) Emilee 28:52 (first time running 5k) Kathy 29:26 (first time running a 5k (offically)) Valarie 31:36 (first time running 5k) Kristine 34:35 (first time running 5k) Diana 35:26 (first time running 5k) Steph 30:16 4k (first time running 4k)
For next time we do a 5k, remember to make sure to do it with all of us. Believe me, it pushes you so much harder than running by yourself, plus it pushes your friends - and that extra push gets us that much closer to being more fit.
Chose randomly from the 'hopper' the workouts you missed this week.
If we have enough people, a surprise workout. <grin> RESULTS: Kathy and Jeff did Nicole (see the following video) Stec did Helen -- 11:31 (with wrist strap (broken hand) Valarie did Jason - 15:30 (1/2 the squats, 2x squat muscleups)
1st place - Kathy kept the rounds the same AND improved a band AND improved by 41 pullups -- holy smokes! I'm putting a coaches challenge badge in your profile now! 2nd place - Kristine and Michelle tied with 47 points - both with cumulative pullups 4th place - Debbie went up 2 strengths of pullup bands! Holy smokes! 5th place - Letha improved on a pullup band - Rx'd pullups here we come! Nice work to Jeff and Diana for completing "Nicole" for the first time!"
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.
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
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: And Stec did Helen -- 11:31 (with wrist strap (broken hand) 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?
Mix seated jumping, and squat muscle ups as necessary. Struggle through as best you can.
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!
and Valarie did Jason - 15:30 (1/2 the squats, 2x squat muscleups)
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!
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.
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.
Five rounds for max reps of:
Body weight bench press
Post reps for both exercises in all rounds.
These ladies are doing a great job of progressing towards thinner and thinner bands, improving their kipping, and just seem to be getting so much stronger everyday. Next step, unassisted pullups!
Scores: Nice job to all who participated: John, Eric, Letha, Matt, Desiree (welcome back!), Jeff, Debbie, Kathy, Heather, Kristine. Sorry I couldn't offer better coaching today with my voice being gone. So frustrating! :)
Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster (Women 65) Pull-ups
Post Time to comments.
Get on the Leaderboard!
A leaderboard change yesterday with both Eric and Jeff doing Fran as Rx'd. Looks like John is bumped down to third and will have to wait for another day to reclaim his spot at second! (And lots of free space for you girls!)
Times: Stec 5:31 As Rx'd Eric 10:12 As Rx'd Jeff 11:37 As Rx'd MAtt 10:29 75 lbs, red band Kathy 10:54 45 lbs, blue band Diana 13:37 45 lbs, blue band Deb 10:37 50 lbs, green band Emilee 11:54 45 lbs, green band Valarie 13:32 45 lbs, green band Steph 8:27 10 lbs, black band
I worked on the Leaderboard this weekend (The white board on the south east wall). The blue is for men and the pink is for women. If you complete one of the benchmark workouts as Rx'd, and are in the top 5 of the members of the gym, then your name will be up there. Hopefully this will give our athletes yet another reason to push themselves hard during the workouts so they can finish these as Rx'd. Many of you are very close to being able to do these as Rx'd, and that is no small accomplishment!
Some pictures of the Leaderboard: Next week I will be gone Thursday PM, Friday and Saturday. We should be able to get someone here to open up the gym while I'm gone, but keep this in mind when you figure out your rest days.
The week after I have a conference in Arizona on Monday, Tuesday, and will be back mid-day on Wednesday. I will let you know details as we get closer.
Today is the start of the first ECROSSFIT challenge!
All Ecrossfit members will go full bore at todays workout. One month from now, the most improved in this workout will win a badge for their profile. In addition to this badge, the winner will also know that they improved the most out of all of us during the month of November. There is also a badge for 2nd and 3rd place, but not as cool.
1. No Sandbagging on your first go round. Full bore. 2. If you use a rubberband to scale these pullups at the beginning of the month, you will use the same rubberband at the end, regardless of whether you upgraded.
And now, here is the workout:
With a continuously running clock do one pull-up the first minute,
two pull-ups the second minute, three pull-ups the third minute...
continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
So far, here are the scores: I'll give some stragglers until Monday to complete the workout and compete! Coach Stec - 13 Rounds + 8 Eric - 12 + 6 John - had to stop at 9 due to deep blisters on hand Jeff 12 + 12 (red band) Matt 10 + 8 (red band) Valarie 14+12 (green band) Kathy 12 + 4 (blue band) Debbie 11 + 9 (green band) Diana 10 + 3 (blue band) Emilee 10+10 (green band) Letha 8 + 2 (red x2 band) Heather 8+8 (green band)
Also some finished their baseline workout: (subbed wallballs for pullups) Eric 5:44 John 5:45 Kathy 6:02 Jeff 7:44? (timer issues?) Letha 8:06
John also finished Rounds of 20 mins of (5 KB swings 1.5 pood, 7 Box Jumps 24", 9 Wall Ball 20#) 11 Rounds + 7 box jumps)
Thursday (tommorow class) come early. First of all, for the Thursday PM class, if you can make it earlier, come earlier. I will be opening up the gym at 5:00 and if you want instruction come early as I have to leave at 6:15 for a dinner with one of my docs. If you can't come right at 5:00pm thats fine, just show up sooner rather than later. The AM class is as scheduled.
A new blog! We will be doing a Monthly Crossfit Challenge event once a month. This means that the workout Friday, 11/7/08 will be measured, and then we will do the same workout ONE MONTH from then, and the most improved will win first place (and a new badge for their profile), second and third will win a badge as well.
New sheets! I have some sheets available for tracking your workouts. Bring your binder so you can take more of an active roll in your workouts.
Leaderboard. I am switching the tracking board to be more of a 'leaderboard.' This means that in order to get on this board you have to do the workout as RX'd, and you have to be one of the best 5 in the gym to be on it (5 for men, 5 for women). I'll get it updated soon.
Logo? Looking for a new logo for Eugene Crossfit. Our current logo simply states Eugene Crossfit in yellow. Should we add any cool symbol on the side? Looking for artists and ideas. Check out other crossfit affiliates to see what they're doing. We want it so it would look cool - picture it on a T-Shirt.
Top Recruiter! Top recruiter last month was Heather! She recruited Valarie who is well on her way to being a Crossfit Rockstar. Who will be the top recruiter for November?
Kathy's jerk. Looks nice, what would you have her do to make this jerk easier and less painful the next day? Scores for today: Nice job everyone. Valarie, Kathy, Debbie, John, Stec, Michelle, Diana, Heather, Letha, and Matt.
This week we will be throwing your "goat" into the warmup. No, not the kind that likes to eat flowers, a 'goat' is a skill that your not that good at.
Remember that a lot of the learning happens while you sleep, so if you go over the moves a bit once your bed hits the pillow, learning of the moves will be enhanced!
I will be gone Tuesday night and Wednesday morning, but someone else will be here to open up the gym. Don't hurt yourself!
Last week we focused on Squat Depth, Cleans, and the concepts of Rhabdo. This week we will focus on Squat Depth (again!), and working on getting more consecutive double unders with the jump rope or your first double under. Also, do your practice squats slower and concentrate.
It's the first week so make sure you pay your dues. I will be putting in an order for equipment as soon as I have enough. If you can afford to pay for November and December dues, go ahead and do so, so I can order more.
I'm going to try to post the workouts the night before. Hop on and check it out. Also, if you haven't yet, register on the site and start leaving comments and talk about stuff.
Some ideas of things to talk about on the comments:
Did you like or didn't like the workout?
What are you excited for?
What have you freinds said that day about your physique?
Letha improves on her Clean form -- more weight next time!
Kathy 17:53 (Cleans as Rx'd 85#, Dips with blue band, 1 round bench dips) Valarie 14:31 (38# cleans, bench dips with legs up) Letha 15:02 (51# cleans, bench dips with legs up) Heather 17:22 (41# cleans, bench dips with legs up, didn't do last round of dips (kids))
Don't try Eugene Crossfit if you want to keep the drudgery in your workouts. There are plenty of workout plans that deliver little results, are boring, and don't really have a goal in mind.
Crossfit is very bothersome for people who like workouts like these.
Crossfit will change the way you think about your workouts, and by doing that you see amazing results. You immediatly learn to love
to workout, to push your body, to try new things. The program you recieve here will make you fitter faster than anything you can imagine. Every client that has given it a month will testify.
You don't have to be an athlete to come. Heck, you can be in the worst shape of your life, I scale you back and ramp it up at a steady and safe pace. You'll have the results that you never thought
possible in no time. And once you get there, you'll be thirsty for more. (instead of yo-yoing)
Eugene Crossfit is NOT a gym. It is a fitness school. In time, along with getting fit, you will learn technique on everything, how to apply intensity, the aspects of fitness, how and what to eat, recovery, motivation, virtuosity, flexibility and much more.
Give me a call or shoot me an email for your free 1 on 1 introductory session. Lets get started now.