March 2009 Archives

 

Last night Travis proposed to Kelsi and she said yes!  Earlier in the night, as part of the proposal, Travis had Kelsi on a scavenger hunt for clues and Eugene Crossfit was one of her stops.  We were going to make her do a Workout of the Day for her clue but she wasn't dressed for it!  Here's the group.  (Click to enlarge).


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A few items of business:

• How to approach the scheduling program:  Some days I will post only one morning and only one evening and when it fills up I'll add more.
• If you'd like to come but the time thats posted isn't your first choice, go ahead and sign up for the time that is available, then if another opens up you can cancel yourself at the previous time and sign up for your preffered time.  Let me know if you haven't figured out how to cancel yourself.
• In order to schedule for April, you need to pay for that month.  We are now accepting credit cards online via the online program, click here to pay for April.  Please no more checks if at all possible.
  

 

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The best way I've found to talk to people about Crossfit - or anything for that matter - is to ask them about what they're currently doing...  How is it working for them?...  What do they like and dislike about it?....  Usually Crossfit will fill what they like better and take away what they dislike.  Also, I never mention a price until they see whats involved.  Everyone that's attended the free introduction agree that its screamingly cheap.
The last person you talked about Crossfit to - do you know what they were currently doing, what they liked and disliked about it.  Most importantly, did you listen?

Post thoughts to comments.
 

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Five rounds for time:
50 lb Dumbell / Kettlebell Lunge, 10 steps
15 Dumbell / Kettlebell swings

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Alright, let me show you one way to analyze your running.  Last saturday we did 4x400 repeats, and comparing yourself to longer distances you might be able to learn some things from your time. 

Lets look at Debbies times.  Her best 5k time is 27:30.  Using the macmillian run calculator  she should be able to maintain 1:37 400 meter splits.  Lets see how she did.

Her times last Saturday were 1:48, 1:56, 1:58, and 1:52 respectively (average of 1:53.)

She is far short of making her time of 1:37 on each of these splits.  What does this mean? It could mean a number of things.  It could mean, among other things, that her power, and technique are a bigger factor in improving her 5k time than her cardio.  It also could mean she has been overtraining and wasn't able to push herself to the level she should.

No matter what the reason is, she will get faster by:
1.  Recovering more (I.E.  More rest days, less training time, more sleep)
2.  If our purpose was to improve her 5k time, we would either keep her at the 4x400 time or have her run LESS until she can meet that time of 1:37 (within 2 seconds of each other) on all 4 intervals.  Some ways to have her run less:

1. Switching to 8x200 (each ran at a 47 second pace)
2. Resting a bit more between sets

In any case, Long Slow Distance running, in my opinion, is not the answer to improving her 5k time. 

Do your time for yourself, analyze yourself and post to comments.

 

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(We are now able to accept credit cards thru our online store.  Click on this link to pay April dues with a credit card, email me if you have any questions)

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Clean and Jerk 30 Reps

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• Please be courteous - if you sign up, show up.
  
• Sign up for classes before you come. (email me if you have any questions)

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For those who may be interested, I've heard this cert is amazing:
CROSSFIT NUTRITION CERTIFICATION - Saturday June 27th - $195
Sign up today - this one fills up FAST
At Crossfit Portland sign up here before it hits the mainpage.

 

Tabata Pullups
Tabata Pushups
Then 2 Rounds of
1 Minute Box Jumps
1 Minute Burpees

Add lowest reps per round of Pullups, Pushups, Box Jumps, and Burpees and post  to beyondthewhiteboard.

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Click here to schedule a session:

• Please be courteous - if you sign up, show up.
  
• Sign up for classes before you come. (email me if you have any questions)

 

PS - The online store has a few little quirks: After you click on the t-shirt you want, select the size you would like from the drop down menu.  Once that is selected, there is an "Add to cart" link you should click on, not the "return to the catalog" button.  To go to your cart and finish your order, there should be a gray "Shopping Cart" link in the top right corner, just under the "online store" tab.  After you click on that the process should be pretty straight forward, but if you run into problems, please let us know.

PPS - The women's shirts are more form fitting than the men's shirts.  We ordered extra men's shirts just in case some women didn't want the fitted shirts.

PPPS - Don't look too hard at the pictures in our store!  This is my (Kristine's) quick attempt to photoshop the slogans on a green t-shirt.  The real deal will look MUCH cooler.  

Overhead Squat 3 - 3 - 3 - 3 - 3 - 3 - 3

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Scores:  (click to enlarge)

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Ruby running with a smile and Kathy hot on her heels. 

 

 

Run 5k
(Must be on our course with our group to count on board)

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Shoulder Press 5-4-3-2-1-1-1

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Also if you haven't done a workout earlier this week, its a makeup day.  Your welcome to do this after your shoulder presses.  Come to class prepared with an idea of what you'd like to do.

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7 rounds for time:
30 Seconds of Sumo Deadlifts
30 Seconds of Wallballs
30 Seconds rest

Post reps to beyondthewhiteboard.

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I got an email today, here's what it said:

"Do you think when we are doing such short workouts that you could add a little something extra for us cardio girls??  When I am only doing a really hard 5-15 min workout i do not feel like I am doing enoungh for my cardio and fat burn.  I am feeling like I have to supplement my workouts by going to do something extra.  Anyways just wondering if not no big deal- I can do stuff before or after just a suggestion."

Upon futher questioning, this particular person wants to improve the shape of their body.  Also a priority is to decreasing body fat and increase muscle.

Will short duration, more intense exercises meet this girls goals better long duration cardio (whether its weights, running, etc).  Absolutely! 

Here's the problem, whenever the workouts go really really long the power goes down.  The intensity drops.  Sure, fat is being burnt, but muscle is too.  Body composition goes down the toilet, and overall fitness is sacrificed. (See: What is fitness)

Take for example these two extremes:  Guess which one is a Olympic sprinter (short intense) and which is an Olympic long distance runner (long duration).  Which has the better body composition?

My point:  If you want to weigh less and look like skeletor, make the workouts long and slow.  If you want your body composition to improve, your muscle mass to improve, your funcationality to improve and to improve your fitness across the board - we are on the right track.

If you are doing anything to detract from that intensity that we should be seeing at the gym (running on off days, not eating right, not resting, not getting your sleep, etc) then get rid of it.  And if you think I might be wrong, (which I am often!)  test my theory 100% for a month and see where you find yourself.

Two more resources to read:
Metabolic Conditioning

The myth of the fat burning zone
 

Hi, Kristine again and yes my title is totally silly.  I just noticed, however, that the Register-Guard is having a Reader's Choice Poll and one of the options is "Hippest Gym for workouts." 

Obviously I think we have the hippest gym around and thought you guys deserved to have the opportunity to vote - even though there's only 20 days left in the contest (who knows how long ago it started). 

It's worth getting our name in there I think so help us out and click on the bright blue button to your right.  Thanks!  

Five rounds for time:
5 Burpees
7 Knees to Bar
5 Push Jerks

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Hey guys, relax!  I didn't make yesterdays post because someone is not coming on time - Our policy on being late:

"If you happen to be running late, remember to get in, get yourself warmed up and ready to go for the workout."

I know its a priority for you folks to get here on time, and I know how life goes.  Just don't make it a habit and make sure yourself warmed up so we can stay safe. 

I was talking about a burpee punishment more about saying the dreaded words: "I can't!"  :)

Another item of interest:  Level I Cert in Portland coming up June 6th and 7th.  Have you noticed how quickly these things sell out?  I'd recommend going to any of our group if you can spare the cash.
 

Run 800 meters
30 pullups
60 pushups
90 situps
50 back extensions
Run 800 Meters

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Scores: click to enlarge

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I saw a blog the other day from one of you gals' friends about having their children do burpees for punishment.

At first, I was delighted at this funny post.  But then I got to thinking, would you ever punish your child by making him read a book - or playing an instrument?

I also know a couple folks that have a complete aversion to exercise who's father punished them with pushups when they were a child.

So what do you think?  Punishment by exercise ok for children?  I vote no if its going to have any impact on how much they enjoy hard exercise in the future. 

What about our group here, for folks (you) who already LOVE the pain of burpees!? Gosh, what a dilemma.
 

Hey, it's Kristine and I'm hi-jacking Jeremy's blog again to quickly let you guys know that all eCrossfit members now have their own individual blog!  If you click on the "Member Profiles" link to the left, you will find out more detailed information. 

Or if you're feeling adventurous, click here and then sign in with either your old school commenter account (with your old password) OR your MindBody Online scheduling account name BUT using the password I posted on the gym white board.  From there, find your blog's name and start posting!

Also, just in case you haven't noticed, we have a new recipe blog too.  Everyone has access to this blog as well.  Just follow the directions on the welcome post at the bottom.  The more recipes you contribute the better food everyone can eat!

As always, feel free to email Jeremy or me if you have problems logging in.

 

Hey guys!  I just got back from the work in Chicago (bleh!) and the Dutch Crossfit seminar this weekend (yay!) and I have to say its good to be back!  I can't wait to see each of you and missed you a lot!

I learned a ton from the seminar so expect some changes (both immediate and ongoing) that involve you getting fitter faster.  Some of these changes include:

1. I'm going to be adjusting your workouts A LOT more based on power outputs.  This means I'm going to have to be on my game as a coach and knowing your ability so I can give you the right type of workout to make you fitter, faster.  This also means
• Workouts will be shorter
• Workouts will be more intense
• Your workout should end at about the same time as everyone else.
• Workouts should deliver exponentially more results than what you were doing before.  (me and you will test this)
  
2. I will be programming the workouts.
   

   • Remember, you come here for the absolute best fitess - and I have thought long and hard about each of you, and the changes I believe will bring us to our goals faster!

The number 1 thing you can do for me - not get hurt feelings when I scale you DOWN.  I am not scaling you down because I don't think you can do it, I am doing it to maximize your power output.  So when I say to do less reps, run shorter distances, use a lighter weights, or substitute something - I am doing it to make it HARDER not easier. Just trust me and use the weight I tell you to use.  =)

Post thoughts to comments.
Click here to schedule a session:

• Please be courteous - if you sign up, show up.  A no show means you took someones spot.
  
• Sign up for classes before you come - if you plan on bringing someone let me know ahead of time so I can log them in.
• If the class is full, I will usually throw another time down.  If not, here is a list of workouts you can do at home.  Toss me an email if you have any questions.
• Don't make me institute a burpee punishment for no-showing and not signing up!  =)
  
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Three rounds for time:
Run 400 meters
21 Kettlebell swings
12 Pull-ups

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I'm away on business this week - Debbie, Travis and Eric are opening plenty of times up to have you come.  Please come and give these three lots of practice!

**Next Week's Schedule 3/9 - 3/14**

 
Workout of the day:

"Tabata Something Else" (get on the board)

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 beyondthewhiteboard.com.

Agenda:

Warmup - Crossfit Warmup
Fundamental - The Pushup
Skill - L sit for time
WOD
No Cashout today

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You know you've just finished a Crossfit workout when you can't add 7 + 4.  Make sure you have a pen and paper handy for this workout.  =)

 

I'm away on business this week - Debbie, Travis and Eric are opening plenty of times up to have you come.  Please come and give these three lots of practice!   Click here to schedule times for this week. 

Workout of the day:

Deadlifts  5-5-5-5-5

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Agenda:
Warmup - Crossfit Warmup
Fundamental - The Deadlift
Skill -
WOD
Cashout - How many non stop box jump?  These are land and go.

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For you folks that come in the later times - have you ever pushed yourself harder after looking at a name and a time that came earlier that day? When and who was it?

For you folks that come in the earlier times - have you ever pushed yourself harder knowing that someone was going to look at your time and try to beat you? When and who was it?

Sure, we only compete with ourselves but it's got to cross your mind now and again.  =)

 

I'm away on business this week - Debbie, Travis and Eric are opening plenty of times up to have you come.  Please come and give these three lots of practice!   Click here to schedule times for this week. 

Workout of the day:

For time:
Run 800 meters
50 Wall balls
Run 400 meters
35 Wall balls
Run 250 meters
25 Wall balls

(Woman use 10-14 lbs, Men 20 lbs)

Post time to beyondthewhiteboard.com.

Agenda:
Warmup - Crossfit Warmup
Fundamental - The Squat yes, again! (Building blocks for the Wallball)
Skill - Pistols / One legged squat (practice on a box)
WOD
No Cashout today

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Just a quick shout out to the team - We've grown so quickly with only your words to your friends.  Thank you so much!

 

I'm away on business this week - Debbie, Travis and Eric are opening plenty of times up to have you come.  Please come and give these three lots of practice!   Click here to schedule times for this week. 

Workout of the day:

30-25-20-15-10 and 5 rep rounds of:
Burpee
L Pull-up (if you don't have a L-pullup, do regular instead)

Post time to beyondthewhiteboard.com.

Agenda:
Warmup - Crossfit Warmup
Fundamental - The Squat (Building blocks for the Wallball)
Skill - Handstand for time
WOD
No Cashout today

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Stretching...  if you think something is tight on you, it is.  Go to the crossfit Journal and watch the video 'Stretching is dead' immediately.  On Crossfit Radio Last week (a GREAT listen, it's in the crossfit journal as well) Kelly Starett made some interesting points:

• Everyone hates stretching
• It's often one of the easiest things you can do to dramatically improve your performance
• 2x a day is not enough.
  
• Find time and if you know how to do it right you can do it anywhere
  

 

I'm away on business this week - Debbie, Travis and Eric are opening plenty of times up to have you come.  Please come and give these three lots of practice!   Click here to see the schedule and book times for this week. 

Workout of the day:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood Women ½ pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (Women 35)
50 Back extensions
50 Wall ball shots, 20 pound ball (Women 12-15)
50 Burpees
50 Double unders

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