January 2009 Archives

For those of you that are keeping records of yourself, here's a great resource to make it more convenient and easy.

For those of you that aren't, you need to start.  You're going to be happy you did because it will have a huge effect on your gains, motivation and progress in the long run.  Remember, you are only competing with yourself.

Hop on to beyondthewhiteboard.com.

Make an account (free), join the gym 'Eugene Crossfit' and you'll be able to keep your journal of all your Eugene Crossfit workouts - they are testing the site and they gave Eugene Crossfit an exclusive spot. For each day from here on you can enter in your workout times and keep a journal here on how you did.

This site has amazing statistics --  lots of graphs including a data on your progress, how you did compared to last time, etc.

I'd also like you to post stuff you do that isn't crossfit.  There's ways you can enter that in.  For example, if you play soccer (Emilee and Desiree) go running (Debbie, Kathy, Michelle, Diana) or teach another class (Ericka, Kelsi, Travis) -- try to put that in there, there should be something similar to what you did.

It is going to be nice for me because I'll be able to see clearly your performance improvement - Necessary for those talks we need to have on diet, intensity, recovery, and homework!

There is also a section on beyond the whiteboard for your notes of that specific workout.  I encourage you to put in how you think you did, what your situps were like (because theres like 100 different ways to do situps), etc, etc. (example:  Wow, pushups were really hard I need to work on those, but I pushed hard thru the squats - coach mentioned my squat depth wasn't deep enough once)
 

Workout times:  8AM**, 10AM
 (* - less people, more 1 on 1 coaching)

Workout of the day:

Zero to five (depending on time after thrusters) rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

(Click to enlarge)

Agenda:
Warmup - Crossfit Warmup - replace Back Ext and Situps for Handstand pushups and light Kettlebell swings
Fundamental - Front Squat & Thruster
Skill - Find Max Thruster 1-1-1-1-1-1-1
WOD
Cashout/Lecture - Food part 2

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Nicole Carroll demonstrates the sumo deadlift high pull.

Rip on Grip - video [wmv] [mov]

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Workout times:  6AM,  5PM**, 6PM
 (* - less people, more 1 on 1 coaching)

Workout of the day:
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Agenda:
Warmup - 3 Rounds (Samson stretch, 20 double unders, 15-20 back extensions, 10 box jumps, 10 overhead squats)
Skill - 10 Row pulls for meters
Fundamental - The Pushup
WOD
Cashout/Lecture - #4 Food Part 1

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Val at the top of the deadlift.

Midline Stability Part 3 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

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5.  Is it a good thing for you to be humbled?

 

Workout times:  Wednesday 6AM, 7AM**  (no Wednesday PM class)
Thursday - 5PM**, 6PM (no Thursday AM class)
 (* - less people, more 1 on 1 coaching)

Workout of the day:
Alternating Double Tabata:
Handstand Push-Ups
Box Jumps
Perform 20 Seconds of Work followed by 10 Seconds of Rest to Alternate
8 Rounds of Each for a total of 8 Minutes
Score: Your lowest HSPU round + Your lowest Box Jump round

Scores:Click picture to enlarge

Agenda:
Warmup - Crossfit warmup x 3
Skill - Box Jumps / Handstand pushups
Fundamental - L-Sit
WOD
Cashout/Lecture - 500m Row and #3 Rhabdo + Consistancy Before Intensity

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Filthy Fifty anyone?

Coming Soon..."Every Second Counts" - video [wmv] [mov]

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4.  Is building perseverance important?

 

Workout times:  6AM, 7AM**, 4PM**, 5PM (if you can't be here right at 5, you can come late - I've got to go at 6:15 though (you could finish after I leave))
 (* - less people, more 1 on 1 coaching)

Workout of the day:
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Also - Kelsi 115 squat, 65, 155 (335 total)
Travis - 225, 145, 325 (725 Total)

Agenda:
Warmup - One round of the Crossfit warmup; Shoulder, hip mobility, Start warming up the squat.
Skill, Fundamental, Cashout/Lecture  - N/A.  This one takes close to the whole hour.

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Wanly and Kathy going strong.

The Boz and Todd Experience Episode 2 Part 3, CrossFit Journal Preview - video [wmv] [mov]

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2.  Is hard work rewarding to you?  

Post answer to comments.

 

Workout times:  6AM, 7AM**, 5PM**, 6PM
 (* - less people, more 1 on 1 coaching)

Workout of the day:
"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.

Scores:

Agenda:
Warmup - Crossfit warmup x 3 (instead of pullups, Medball Cleans)
Skill - Kettlebell swings
Fundamental - Increasing intensity (transition time)
WOD
Cashout/Lecture - 2. What is Crossfit?

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Rubys first time cleaning.

"The Silvers", Freedom CrossFit - video [wmv] [mov]

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One of the changes that will be taking place is for new students to take a 'Student Application' with a list of 10 questions to set expectations and see if they are right for Crossfit.  I got this idea and most of the questions from Ryan at Central Oregon Crossfit.  For the next 10 days I'll post each of these questions and lets talk about them in comments.

7.  Will you pursue an activity that takes a lifetime to master?

How have you had to change your frame of mind once starting Crossfit?  (or have you?)

 

Ahh!  Nothing felt better than to come back and see you guys!

Seeing a dozen of you do 70 burpees in the dark, moist park Friday evening was pretty amazing!  And I think I saw smiles on all of your faces afterward!  That is pretty wild! 

Each of you that were there Friday night are getting a 'No Whining' badge for your profile.

We really have an awesome group.  I feel like there is nothing we can't do.

Lots and lots of changes going to be happening in the upcoming weeks / months.  Don't worry, they are all good - and they all involve us growing Crossfit in Eugene and you getting more fit.

I want to communicate to each of you our plans one on one.  Plan on at least a half hour to go over the stuff I've come up with so far.  Let me know the times that you are available and we'll get it done.

 

Workout times:  10AM

Check your deadlift weight from last time before you come.

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Great job this week guys and gals.  Way to stick to it.  Looking forward to a great week next week.  Sorry for the lack of constancy - I'm a bit behind but look for all your workout times posted soon and some big improvements as well.  

 

Workout times:  6AM, 6PM
I won't be here this week for the AM - I should be here for the PM.

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7 Rounds for time

10 burpees
10 Medball Cleans
 

Workout times:  6AM, 6PM
I won't be here this week but someone will be here.

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Most everyone can probably handle this.  If you can't run 10k, try to get as many K as you can without hurting yourself.

Run 10 K

Post time to comments.

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Coaches challenge:  Travis - do this 10k on your hands.  :)

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Workout times:  6AM, 6PM
I won't be here this week but someone will be that knows how to teach it.

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For time:
10 Sit-ups
10 Hip & Back Extensions (can use the bench with a dumbell in legs too)
95 pound Thrusters, 30 reps
50 Pull-ups

30 Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps (can use the bench with a dumbell in legs too)
35 Pull-ups

50 Sit-ups
50 Hip & Back Extensions (can use the bench with a dumbell in legs too)
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Scores:

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Yes.  Crossfit movements do have a tendency to make folks curl up in the fetal position.  Looking good on those towel pullups guys, this'll get you ready for real ropes, soon to come!

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Yes, thats right, front squats again!  Get those squats deep and solid, never on your wrists.  Use two fingers to hold it in there.

Front Squat 5-5-5-5-5 reps

Post loads to comments.
Scores:


 

Workout times: 6AM, 7AM**, 5:15PM**,  6PM

** The more asterisks the less people will come (more one on one coaching)

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Post time to comments. 

Scores:

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Is it a lot easier pushing weight around or 6 kids?

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This upcoming week - lots of meetings for me in Bend and Portland.  Keep posted for some new and exciting (BIG) changes for Eugene Crossfit.  In the works.  What do you hope it is?

 

Workout times: 10AM

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

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

Scores:

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Way to hang in there, Daniel!

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Great job on the 5k yesterday.  By the way, whoever convinces, drags, or motivates Letha to come to our next eCrossfit 5k wins a coach's challenge badge!  (Beware, shes feisty when it comes to 5ks! (We love you Letha!))

2 Questions:

1.  Which workout would you least like to see come out of the hopper?  

2.  Which workout would benefit your fitness the most?

Midline Stability Part 3 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

 

Workout times:  6AM, 6PM

Run 5 K

Post time to comments.

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Debbie (aka The Row Queen) at maximum intensity so no one has to do 20 burpees afterwords!

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Scores:
Everyone improved, most of you very significantly!  Great job!

Stec 22:35
Kelsi 23:00
Travis 23:15
Jeff 24:06 (most improved for evening (running badge for profile))
Michelle 26:35
Deb 27:30
Valarie 28:35
KB 28:49
Diana 31:17 (most improved for morning (running badge for profile))
Ericka (3k) - 20:05
Carrie (2k) - 14:30

 

Workout times 6AM and 6PM

Note: be ready to work with pvc pipe - i know you guys hate 'em, but thats how we get better!

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Cash out:  Then after a rest, Max # of pullups

Post loads and number of pullups to comment.

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Get angry at that bar, Letha!

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I found this on Eva T., a huge crossfitter and Olympic skiers facebook account:

 Alison: I've seen the CrossFit thing and I have to say, it scares the hell out of me. Our gym is starting a new CrossFit program and they assure me I can do it, but between my thighs burning and my chest caving in, I have my doubts!
Eva T:  your doubts will limit your ability to be truly fit. fitness cannot be achieved with out some discomfort....you must be seriously motivated. Crossfit selects for hard workers and rewards them greatly. Ultimately, it will come down to character.

If Alison was your friend and was intimidated/overwelmed by crossfit, what would you say? Post thoughts to comments:


 

Workout times:  Tuesday 6AM, 7AM** (no evening workout)
                        Wednesday 5PM**, 6PM (no morning workout)
The more asterisks, the more coaching and one-on-one training your likely to receive.

Front Squat 5-5-5-5-5 reps

Post loads to comments.

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Deadlift form check Jan 09 from Jeremy Stecker on Vimeo.

Looking at a few things at these deadlifts:

• Back straight and tight
• Hammys Loaded
• Bar goes straight up, along the body

Eric - looks great.
Ericka - nice job.  Make sure your starting position is with that bar in line with the middle of your foot and push the bar back with your lats...  That will set you up for a better bar path.  It seems you are a bit scared of the bar hitting your knees, don't worry, they'll get out of the way.
Jeff - So strong.  noticing some back bending on the way up, and even more on the way down.  Lets work on getting and keeping that back tight.
 Ruby - Wow, this is your first time deadlifting??    A bit more strength in keeping your back tight and stand up tall at the top of the reps, great job.
Jason - I love how you set your back before each rep. Great form.  As you get heavier I think its your back that is the weak link so work hard on strengthening that. Also, it seems you are looking a bit too far up to put your spine in an uncomfortable position.
Michelle -  Nice work.  Keep that back as straight as you can.  Make sure you fill your abs full of air and flex that midsection before every heavy lift.
Debbie - how on earth did you get out of me videoing you?!  :)

Post thoughts, questions, comments of the video to comments.

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Workout times:  6AM,  6PM

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

Post time to comments.

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Eric wins the 2008 MVP award! We can all agree that having him around sets the bar high.  He comes into the gym ready to learn, ready to work hard, and ready to help everyone.  Thanks for everything Eric.

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WOD times: 9AM

Deadlift 3-3-3-3-3 reps

Post loads to comments.

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Diana and Ericka (new athlete) hitting the med ball cleans hard!  Don't they look great?

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Watch this video from the Crossfit main site: (if you subscribe to the Crossfit Journal, watch the entire, amazing, video)

"Jason Rhabdo Kaplan, On the Road to the 2009 CrossFit Games Part 2" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

In this video, it explains how a few months ago a video was posted of Jason Kaplan doing Fran in under 2:00.  Some Crossfitters (in the comments) immediately jumped on his back for not hitting perfect form on every rep (I.E. Below Parallel on the squat and chin not quite over the bar on some of the pullups.)

Two Questions: (Post answers to comments)

1.  When is it appropriate for crossfitters to bash on other crossfitters mechanics, technique and form?

2.  The negative energy hurt Jason's feelings.  He took that negative energy and used it to fuel the fire and motivate him.  Is there a trick to taking negative energy and using it to make yourself better? 
 

Workout times:  6AM, 7AM**, 6PM

The more asterisks, the more one-on-one coaching.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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.

Scores:

When asked if it was OK to run in the rain, Valarie replied, "What are you talking about?  Of course, we live in Oregon!"

Rain is one thing that gives many a good reason to bail out on their workout and do it tomorrow.  What are some other things that used to de-motivate you or get in the way of your workouts?  Have they improved since starting Crossfit? Post thoughts to comments.

"What is CrossFit?" a candid chat with Nicole Carroll - video [wmv] [mov]

 

Workout times 6AM, 6PM

"Angie"

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

Post time to comments.

If you get a chance check out Crossfit Chicago's site and thank them in the comments for letting us borrow Alison.

"There is no such thing as over-training, only under-recovery."  -- Mike Burgeneer

Now that we've moved from 6 days a week of training to 5, are you taking advantage of that extra day of recovery?  And if you aren't needing at least two days of rest & recovery per week, why? 

Whats your recovery strategy?  Whats the difference in the feeling of your body needing rest and your mind being lazy?  Is recovery part of your strategy for this year becoming more fit?  Post thoughts to comments.

CrossFit Oakland Prepares for 2009 CrossFit Games Part 2 - video [wmv] [mov]
See Part 1 - CrossFit Games.com

Scores:

 

Workout times:  Tuesday 6AM, 7AM**   (note: no PM workout)
                         Wednesday 6PM, 7pm** (note, no AM workout)

The more asterisks, the more 1 on 1 coaching.  If your schedule allows, come to the one with the most asterisks.

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

If you don't have a Push Press, practice with PVC / light weight.
If you don't have a Push Jerk, practice with PVC / light weight.

Post loads to comments.

Eric Push pressing on the last round of Fight Gone Bad.

Scores:
The one you can't read is Jeff (because of the flash)

 

Times 6am, 6pm

Today is the start of the second eCrossfit challenge! 

All eCrossfit members will go full bore at todays workout. 30-40 days 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 January.  There is also a badge for 2nd and 3rd place, but not as cool. =)

Results of Nov-Dec eCrossfit challenge.

Rules:

1.  No Sandbagging on your first go round.  Full bore.
2.  It will be taken into account if you upgrade in your pullup band and/or upgrade in your weight.
3.  We're looking for full range of motion.

"Fran" [wmv][mov]

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

Post time to comments.

Good to have you back Kathy!

"Heather Keenan: Road to the 2009 CrossFit Games Part 2" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Scores:

 

Workout times: 10:30am, 12:00

Plan on this being a bit longer than an hour.

"CrossFit Total"  <-- read this for rules and explanation.

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Heather at the top of the Push Press.

Scores:

 

Workout Times: 6am**, 9am, 6pm*

**The more asterisks, the more one on one coaching you are likely to receive.

"Michael"

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

Post time to comments.

Also:  Monday is Challenge Day.  A Chance to set your benchmark and see your improvement over the period of 30-40 days.

You can do back extensions on a bench.  Daniel going to his happy place shows they still have the same effect.

Scores:

 

Workout time:  NOON only
Also note that yesterday (new years eve) the 6pm was canceled.

A few changes beginning 2009:

• Optional one on one sessions (1x a month) available to help with goals, form issues and weaknesses, diet, etc....  These will be just me and you and included with your membership dues.  Schedule these a week in advance with me either in person or email.
  
• Open 5 days a week instead of 6.  The day off will usually be in the middle of the week when I have to travel for business.  (For example:  Only an AM workout time on Tuesday and a PM on Wednesday).   Among other reasons, I'm concerned about my athletes getting injured.
• In the process of adding some 'apprentices.' Basically these folks will be learning, over the course of the next 8-16 months how to coach and train.  I haven't figured out all the details, just keep in mind its in the works.  If this is something you're interested in, let me know.
  

Also please email me your nomination for the 2008 eCrossfit MVP.  They will receive a good looking badge for their profile.  Please include in the email a reason or two on why you voted for this person.  And voting for Coach is not allowed!! haha

"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 to comments.