February 2009 Archives

Click here to schedule a time for tomorrow. I'll open a time if this one fills up.  Email me if you have any problems or questions.

Also, next week I'll be gone to Chicago, but you have Debbie, Travis and Eric opening plenty of times up to have you come.  There are some great workouts next week.  Click here to schedule times for next week.

Workout of the day:

Agenda:
Warmup - Crossfit Warmup
Skill - N/A
Fundamental - The Push Press
WOD
Cashout/Lecture - Food Part 3

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One of the things I love about coaching is when you notice a huge difference in the little things of life - Climbing Stairs, lifting things up.  What was the first thing that made you say, "Whoah, I think this is working..." and how long did it happen after you started Crossfit?

 

  Click here to schedule a time. Email me if you have any problems or questions.

Workout of the day:

Agenda:
Warmup - Crossfit warmup (workout will be chosen after the warmup)
Skill - Something that's not on the card.  :)
Fundamental - A move that is in on the card :)
WOD
Cashout/Lecture - Food Part 3

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Are you looking at your past results - how much are you improving?

Are you keeping a journal? 

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  Click here to see the times and schedule a time for yourself..   Remember, it's first come, first serve.  If the time you want is full, schedule yourself for a different one.  I'll open new times as the ones on there fill up.  Email me if you have any problems or questions. 

Workout of the day:

Modified "Joshie"

Complete three rounds for time of:
40 pound (2 20#) Dumbbell clean, 21 reps
21 L Pull-ups (if you don't have an L-Sit, regular pullups)
40 pound (2 20#) Dumbbell clean, 21 reps
21 L Pull-ups

Post time to comments.

The full RX'd workout is squat not power snatches. Also you can opt for a heavier weight and do one arm cleans.

Nice job Kelsi, a new gym record for Fran last week.

Agenda:
Warmup - Crossfit Warmup - Med ball cleans instead of Pullups
Skill - Vertical Jump
Fundamental - Snatch
WOD
Cashout/Lecture - Food Part 2

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Click here to see the times and schedule a time for yourself..   Remember, it's first come, first serve.  If the time you want is full, schedule yourself for a different one.  I'll open new times as the ones on there fill up.  Email me if you have any problems or questions. 

Workout of the day:

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

No pain, no gain.

Agenda:
Warmup - Crossfit Warmup - Jump rope instead of dips
Skill - Dumbell Snatch
Fundamental - The pushup
WOD
Cashout/Lecture - Food Part 2

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Scores:

 

Workout times:  5:30 AM**, 6AM, 4:30PM, 5:30PM
    Click here to schedule times for this week. I think we fixed it.  Email me if you have any problems or questions.

Workout of the day:

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.

Eugene Crossfit - Row, Burpees, Run from Jeremy Stecker on Vimeo.

Agenda:
Warmup - Crossfit warmup - Box jumps instead of pullups
Skill - Jump rope jumps without missing
Fundamental - The pullup
WOD
Cashout/Lecture - Food Part 1

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On March 14th Emilee and I are going to the Crossfit Endurance Certification in Redmond OR.  Are you looking forward to some in depth coaching and analysis on your running?  Possibly adding some Crossfit Endurance WODs this spring/summer?

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Workout times: 6am, 4:30pm, 5:30pm

Don't worry about signing up, the program is not quite ready to go live yet.

Workout of the day:

Squat clean 1-1-1-1-1-1-1 reps
(if you don't have a squat clean, front squats)

Post loads to comments.

Agenda:
Warmup - Crossfit warmup (hit this hard!  Get warmed up good!)
Skill - No skill today - working only on Squats, Cleans, and Squats Cleans
Fundamental - More Squat Cleans
WOD
Cashout/Lecture -L-Sit and Food Part 1

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Which T Shirt do you wear?

Mens: Small, Medium, Large or XLarge?
Womens fitted: Small, Medium Large?

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Workout times:  7AM-11AM (if you didn't get an email about todays schedule, email me ASAP)
 (* - less people, more 1 on 1 coaching)

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Workout of the day:

Whew!

Agenda:
Warmup -
Skill -
Fundamental -
WOD
Cashout/Lecture -

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We have a winner!......

Drum roll please....

The Gold Medal (found on the profile) of Jan - Feb eCrossfit Challenge goes to




Some other great mentions: Congrats to everyone, you guys did a great job!
Ruby -- From 6:22 (20#, green) to 6:33 (35#, blue) Added 15 lbs and upped a band!
Heather -- 11:27 (41# Blue) to 10:01 (45# blue) 14% improvement +upped a bit of weight!
Letha -- 10:04 (45lbs sub SDHP for PU) to 7:28 (45# red) 35% improvement!
Michelle -- 8:24 (36# blue) to 6:12 (41# blue prego squats) 35% improvement, upped weight a bit and got pregnant!  :)
Debbie -- 13:37 (55# blue) to 10:18 (55# blue) 32% improvement!
Diana -- 11:19 (41#, redx2) to 7:43 (blue 40#) 47% improvement!
Eric -- 9:27 to 7:10 32% improvement!
John -- 9:22 to 10:30 (hand rip so slower score) N/A
Desiree -- 6:20 (45# blue) to 6:56  (56# red) upped weight!
Kathy -- 8:37 (45# blue) to 11:24 (65# red) Upped weight and a band!
Kelsi -- 9:50 to 7:27 32% improvement
Travis -- 4:15 to 3:57 8% improvement!
Jason -- 5:15 (green 47#) to N/A
Darren -- N/A to 7:23
Brian -- N/A to 6:50 (green 40#)


 

Note:  You will be getting an email about saturdays workout and how to schedule yourself for it.  Even if you're not planning on coming on saturday, go thru these steps and check out this new program.  If you didn't get the email, email me and let me know.

Workout times:  6AM**, 10AM**, 4:30PM, 5:30PM
 (* - less people, more 1 on 1 coaching)

Workout of the day:

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Smiling during a crossfit workout?  This can't be!  :)

Agenda:
Warmup - Crossfit warmup
Skill - Handstand hold
Fundamental - Sumo Deadlift High Pull
WOD
Cashout/Lecture -(3) Rhabdo and Consistency before intensity

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Next week will be all the food lectures.  I'd encourage everyone to make sure you've got these checked off and ready to go.  You're welcome to listen again to get more out of it.

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Scores (click to enlarge):

 

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

Workout of the day:

"A real fitness place looks like this, ladies and gentlemen. Not a sea of equipment! "  -- Coach Glassman from this video [wmv] [mov]

Agenda:
Warmup - Crossfit warmup
Skill - Fundamentalist day
Fundamental - Fundamentalist day
WOD
Cashout/Lecture -What is Crossfit (2)

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I think it'd be a good idea to throw a day like this in every once in a while.  Don't worry, it will be a good workout.  Pick either Wednesday or Thursday to come to and take your rest day on the other.  You are welcome to come to both days if you'd like.

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Workout times:  6AM**, 7AM**, 4:30PM, 5:30PM
 (* - less people, more 1 on 1 coaching)

Workout of the day:

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Eric and John blast some pullups out some pullups together.  They mean business!

Agenda:
Warmup - Crossfit Warmup + practice some double unders
Skill - Handstand pushup
Fundamental -Squat Cleans
WOD
Cashout/Lecture -What is Fitness (1)

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Which did you enjoy doing on Saturday?  The Deadlift or the mile run?
Which one do you more feel proud of yourself for?
Are they the same?

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Scores: Click to enlarge

   

Workout times:  6AM, 7AM**, 4:30PM**, 5:30PM
 (* - less people, more 1 on 1 coaching)

On 1/5/09 we all participated in Fran.  Click here to see those results.  Now we are going to find out who is most improved.  First, Second, and Third will receive a medal for their profile.  Most improved is based on % of improvement, upping weight closer to RX will also come into factor.

Workout of the day:

"Fran"

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

Post time to comments.

Agenda:
Warmup - CFWU + Mobility Drills
Skill - Dips
Fundamental - Thruster
WOD
Cashout/Lecture -What is Fitness? (1)

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What was your last time?  What is your goal?

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Scores:  Results for First, Second, and Third to be posted soon! (click to enlarge)

 

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

Workout of the day:

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

Post Loads to comments

Solid form Carrie.

Agenda:
Warmup - Crossfit Warmup
Fundamental - Deadlift
Skill - Skin the Cat
WOD
Cashout/Lecture - TBA

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Are you ready for the final of the Fran challenge?

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

Workout of the day:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

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Darren, one of our newest members, throws down a squat.

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Agenda:
Warmup - Crossfit Warmup
Fundamental - Squat
Skill - Squat Thrusts
WOD
Cashout/Lecture - Flexion Vs. Extension

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So I was thinking of my post from tuesday,

"Whats best?  To hit the WOD hard from the start or to pace yourself and get a better time?  Which do you think you are going to see the most fitness gains?"

Carrie replied that pacing would be better because of form at the end, and others would respond that whichever would get you the best time is best.

How about this?  Whichever time gives you the best fitness!  Old School Crossfit:  Coach would write a workout on the board, 3, 2, 1 go!  And the Vets that built the foundation of Crossfit would go hard from the start and hang on for dear life!  There was no planning, no guessing, no strategizing.  Amazing gains!  Gains that built the foundation of crossfit!

Now that I think about it, something the old school crossfitters had was something to prove.  Prove Crossfit was phenomenal.  Prove they were stronger, faster, fitter, better. 

Holy smokes.  We're the same!  We're building Crossfit in Eugene!  

Homework: Watch this video in its entirety and post thoughts to comments.

2009 Affiliate Gathering: "The Evolution" by CrossFit by Overload - video [wmv] [mov]

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

Workout of the day:

Complete as many rounds in 20 minutes as you can of:
Row or Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

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Get your body under that bar Travis!

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Agenda:
Warmup - Crossfit Warmup
Fundamental - Sumo Deadlift High Pull
Skill - Pushups
WOD
Cashout/Lecture - Muted Hip Function

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Duration is not a necessary component of a great workout.
Intensity is.
That's one lesson that was hard for me to swallow when I started Crossfit.
Have you swallowed it yet?

 

Workout times:  5:30AM(accelerated WOD), 6AM, 7AM**, 5PM**, 6PM
 (* - less people, more 1 on 1 coaching)

Workout of the 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.

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Kelsi is relentless on the box jumps while Travis takes a break. :)

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Agenda:
Warmup - Crossfit Warmup
Fundamental - SP, PP, PJ (PVC Pipe work today)
Skill - No skill work, not enough time
WOD
Cashout/Lecture - If time, 400m run

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Whats best?  To hit the WOD hard from the start or to pace yourself and get a better time?  Which do you think you are going to see the most fitness gains?

 

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

Workout of the day:

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

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CrossFit Milford from Casey Geraghty on Vimeo.

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Agenda:
Warmup - Crossfit Warmup
Fundamental - Kettlebell swings
Skill - Max pullups
WOD
Cashout/Lecture - Programming

Your thoughts on the new logo and new site?

Scores:

 

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

Workout of the day:

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Agenda:
Warmup - Crossfit Warmup
Fundamental - Back Squat
Skill - Handstand hold
WOD
Cashout/Lecture - Burpees in 1 min

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Every time Debbie does a thruster should we count it as 1.25 thrusters?  :)
She has to lift it much higher! 

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How would you describe this weeks crossfit workouts?  Post thoughts to comments.

 

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

Workout of the day:

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Agenda:
Warmup - Crossfit Warmup
Fundamental - Muscle up
Skill - Pistols (One legged Squats)
WOD
Cashout/Lecture - Discussion: Virtuosity and Technique

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Sometimes its hard to believe what you just did.....

 

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

Workout of the day:

"Elizabeth"

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

Post time to comments.

Agenda:
Warmup - Crossfit Warmup
Fundamental - Clean (expect PVC pipe work) and Dips
No skill work today - extra Clean Work
WOD
Cashout/Lecture - Food Part III

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John S. tried crossfit for the first time last week on Helen day.  Nice work!

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Before you started Crossfit, what was your weakness?
Now, what is your weakness?

Are they the same?

 

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

Workout of the day:

"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.

Agenda:
Warmup - Crossfit Warmup
Fundamental - Pullup explosiveness
Skill - Prone Bridge - Level 1 = 2 minute hold
WOD
Cashout/Lecture - Virtuosity and Technique

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Hey gang,

For those of you that have friends that would like to join, bring them in!  We're about to expand into a new place, so now is the time!  (They wouldn't want to miss out working out in the garage would they!?)

And while we're on the subject, your friends are more than 400% more likely to join if you have them come for a one on one (and you can come too) with me instead of bringing them to a WOD.  I think the reason why is they learn the reason, goal, and science behind the squatting, jumping, thrusting, climbing, running and pulling until we collapse on the floor.  Kinda hard to swallow when they think we're all doing it for fun!  (Or are we?!?!)

What was your first experience with Crossfit?

 

Workout times:  6AM, 5pm, 6pm (Eric will coach evening)

Workout of the day:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Agenda:
Warmup - Crossfit Warmup
Fundamental - Wall Ball & Box jump
Skill - Hollow Rock - morning only
WOD
Cashout/Lecture - Probably will be short on time.

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Don't forget to get an account at beyondthewhiteboard.com - Read the post below.  Join 'Eugene Crossfit' on the site and once I accept you you'll be able to enter your workout results and the data will be kept with ease!

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

Workout of the day:

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments. 

Agenda:
Warmup - Crossfit Warmup, 30 butt kicks instead of pullups
Fundamental - Front Squat and Thruster
Skill - Prone Cobra - Level 1 = 3 minute hold
WOD
Cashout/Lecture - Food Part II

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Ericka's strength was impressive in last weeks Crossfit Total.  Here she cranks out some Kettlebell swings.

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Coming up sometime in the next 14-30 days - the final of the eCrossfit Challenge.  Are you doing anything extra to ensure that you will improve the most?