November 2008 Archives

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.

"Mr. Joshua"

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.

Scores:

 

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.

Scores:

Nice work Michelle, Letha, Kristine, Heather, Emilee, Stec, Eric, Valarie, John, Deb and Kathy.  Brutal stuff!
 

Monday Workout times:  6AM and 6PM

Deadlift 3-3-3-3-3 reps

Post loads to comments.

 

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 Air Squats

10 Seconds of Active Rest at the Bottom of your Air Squat

8 Rounds

Score = Lowest Round

Post Score and who helped you keep time to Comments.  What'd they say at the end?!

                        (note: 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)

                        Extra credit 1 bonus point - stop twice and do 5 burpees each time (try to find a busy street so people can see you!)

                        Or

                        Extra 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 time.

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!

 

 

Only a 6AM today.  No PM Class And no class until Monday.

"Lynne"

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

Post reps for both exercises in all rounds.

Scores: (Stephanie, Diana, Kristine, Michelle, Deb)

 

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
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 fenceguy4@clearwire.net 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?
 

Run 5 K

Post time to comments.

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!!)

Results:

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)

And winner of the running WOD badge on their profile is Desiree!  Most improved.  Nice work Desiree.  You can see her new badge and profile here.

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.

 

Hopper

Chose randomly from the 'hopper' the workouts you missed this week. 

or

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)

Jeff and Kathy Nicole running form check from Jeremy Stecker on Vimeo.

Quote of the day:"People often say that motivation doesn't last.  Well, neither does bathing -- thats why we recommend it daily."  --  Zig Ziglar

On the comments, name something that you're really passionate and/or skilled at, and what you do to stay continually motivated. 

This upcoming week on the website we'll be talking about motivation. 
 

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

Michelle is currently in first place with a mess of points and a HUGE improvement over last time we did it.  Stay tuned for final results at the end of the day tomorrow.

Results:

Lots of good successes!  1.  Jeff got on the Leader board 2. Everyone that did the workout last time improved by a GREAT margin... Here are the results: (only those that did the workout on 9/25/08 were eligible)
 

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:

Stec, Jeff, John, Eric, Justin (first timer), Debbie, Kathy, Heather.
 

"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:
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?  

"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:

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! 

 

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.

 

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (Women 65)
Pull-ups

Post Time to comments.

 

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.

Rules:

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?
 

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

Or work on Thruster form.

Last time we did it. 5/30/08

 

"Angie"

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

Post time to comments.

Last time we did it 7/8/08

 

"Michael"

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

Post time to comments.

Last time we did it.  9/17/08

Nice job Matt, John, Eric, Jeff, Deb, Kathy, Valarie, Heather, michelle and Emilee. 
In addition, Jeremy ran a 5k (in the hotel) in 21:12 on the treadmill.
 

Heavy Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Last time we did it. 7/2/08

 

This week:

• 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?
• Where are you sore that day?
• Could you have done better?
• What do you think of the picture?
• Etc, etc, etc.....
  

 

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

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))

Stec and Eric did Thursdays workout.