Eugene Crossfit: April 2009 Archives

"Angie", Thursday, 4/30/09

Christina working the handstand hold. She laughed when we told her she was going to do it, now look at her go!

View image christina hs sm.jpg

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Workout of the Day:

"Angie"
100 pullups
100 pushups
100 situps
100 Squats

For time.
View enlarged image
5-3-09 angie small.jpg

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Timeline:

Monday - Planned WOD and moving into the box
Monday thru Friday - WODS at the new box - Testing out the place, getting the kinks in order, figuring out what we need to do to improve it.
(Friday and Saturday I'm going to be at the Eugene Marathon Booth, let me know if you'd like to help staff it)
Saturday, May 9th at 9:00am - morning Kickoff (First official WOD)
Monday May 11th at 6:00 pm - Ribbon Cutting Event and Demo Class

Run 5k, Wednesday, 4/29/09

Savage is already mourning the garage. He knows we're moving out of the garage and into our new box on Monday. Don't be too sad guys, you can come and visit the garage any time you want.

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Workout of the Day:

Run 5k

Post time to beyondthewhiteboard.

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I was reading my "runners world" magazine yesterday and happened on an interesting article. The author was hoping that he would get bitten by the "running bug" like his friends have.

The running bug is described as a change in attitude. You're motivated. You're excited. It no longer is a chore. It's fun.

It's nice that the Crossfit bug is so much easier to catch. It just takes 1-2 times and you're hooked, right?

Squats, Pullups, Overhead, Tuesday, 4/28/09

Here's the Saturday morning workout group at the "flour run." Thanks to Jason and Daren for being great rabbits! They had us going thru all kinds of stuff!

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Workout of the Day:

6 Rounds for time
30 Squats
10 Chest to bar pullups
5 Barbell Anyway from Ground to Overhead

Post time to beyondthewhiteboard.

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Note two days in a row of similar movements! Isn't that forbidden in the bodybuilding world?

Cleans and Sandbag run, Monday, 4/27/09

Daren is one of the Eugene Crossfits athletes entering the Crossfit Games 2009. Here's his highlight video. Go Daren!

Daren K from Jeremy Stecker on Vimeo.

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Workout of the Day:

10 Power Cleans
1 Sandball Run
8 Power Cleans
1 Sandball Run
6 Power Cleans
1 Sandball Run
4 Power Cleans
1 Sandball Run
2 Power Cleans

Post time to beyondthewhiteboard.

4-28-09 power cleans sandball run sm.jpg

Click here to schedule a session:

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One of the things that are important to avoiding injury, reducing recovery time, and being able to hit the workout at high intensity is a nice solid warmup.

Just like Kelly Starett from the recent Crossfit Journal article, I often see people going after heavy weights or high reps only after partially getting thru the warmup. This is asking for problems.

One thing that is going to really help us at the new box is having lots of space to do the warmup - get ready for some sick group warmups geared to match the WOD's.

In the meantime, try to hit your warmup hard.

By the way, here are components of a good warmup: (April 2003 CFJ)

Elevates body temperature
Elevates rardiorespiratory rate
Incorporates Stretching
Develops critical functions/ movements
Works whole body
Prepares for rigorous athletic movements

Back Squat/Run, Saturday, 4/25/09

When you hit one of these workouts you have three options:
1. Panic
2. Focus
3. Pray

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Workout of the Day:

1 Round:
Bodyweight back Squat x 15
Run 1 K
For time.

4-28-09 bodyweight back squat run 1k.jpg

Also a good day to work on anything you want to do: Muscleups, passing off skills from your skill chart, etc.

Post time to beyondthewhiteboard.

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Snatch 1x7, Friday, 4/24/09

After the workout named "Nancy", Ericka exclaimed that that was the hardest workout she had ever done. She finished in just under 19:00.

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Workout of the Day:

Snatch 1-1-1-1-1-1-1 reps

Post time to beyondthewhiteboard.

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Let me know if you'd like to join a swimming group, I'll add you to the swimming group email list.

Wouldn't it suck if fitness wasn't fun?

Lunge Pull & Situp, Thursday, 4/23/09

Kind of an awful picture because of lighting but I had to post it. Click to enlarge to see the bodies strewn across the garage after a job well done.

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Workout of the Day:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Have you come up with your 6-8 month goal yet? Whats something that you would REALLY REALLY love to do, something that would motivate you, push you - something that you would really want to brag about? Remember: Think big goals! -- Shoot for the stars!

Presses, Wednesday, 4/22/09

Christina learning the Clean for the first time. Kind of a hard move, but still fun, huh!?

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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 time to beyondthewhiteboard.

Click here to schedule a session:

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One article I recommend reading is Zone Gone Bad by Melissa Byers. This article talks about how the Zone is a killer tool for increasing performance by "balancing macro nutrients (protein, carbohydrates and fat), and thus your hormonal response to food." On the other hand - you can take it too far.

She really does a great job in this article. A good read for anyone zoning - a MUST read for anyone not cutting themselves slack.

Row then 6x(Jump/WallBall), Tuesday, 4/21/09

Can you find Eric in this Level one Cert picture? Congrats Eric!
(click to enlarge)

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Workout of the Day:

2k Row
Followed by six rounds of:
20 Box Jumps
10 Wall Balls

Post time to beyondthewhiteboard.

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What does your super-awesome-best-ever Crossfit gym have that we don't currently have?

"Helen", Monday, 4/20/09

Jeff runs much faster with 3 others (Eric, Daren, Jason) breathing down his neck.

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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)
12 Pull-ups

Post time to beyondthewhiteboard.

Click here to schedule a session:

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What about you? Do you run faster when someones chasing you or when you're being chased down? Or does it even matter?

I know we are all only competing against ourselves, but do you have a favorite Eugene Crossfitter you like to try to chase down?

Run!, Saturday, 4/18/09

Val is our other athlete signed up for the Crossfit Games! Go Val Go!

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Workout of the Day:

"Run!"

Run ?? for time!

Trust me. This is going to be fun. Guaranteed to be unlike any other run
you've been on. Don't miss this.
4-20-09 rabbi sm.jpg

Post time to beyondthewhiteboard.

Click here to schedule a session:

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The tagline under the logo is

"the sport of elite fitness"

Do you like it? Do you think it should be something else? Does it target the right niche of people we want to bring in?

Also: Robin is offering swim lessons at the echo hollow pool. Let me know if you are interested in improving your swim technique and speed.

"Nancy", Friday, 4/17/09

I know I just posted a pic of Daren yesterday - but had to post another announcing his and Valerie's (picture to post tomorrow) Enrollment to the Crossfit Games Northwest Qualifier. When you get a chance wish them good luck!

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Workout of the Day:

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Post time to beyondthewhiteboard.

Click here to schedule a session:

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A few things we are needing for the new gym -

Lots and lots of black mats (Looking for discounts, etc)
Nice plywood sheets (looking for discounts, etc)
Steel for pullup bars (looking for discounts, etc)
A cubbard or something to go in the bathroom (maybe over the toilet) to put toiletries in
A carpet cleaner to borrow.
A pressure washer to borrow for the outside
Someone that is good at painting little logos (For the logo's on our platforms) Or ideas about how you would put our logo on our lifting platforms
Or any other services or stuff that you can think of that we might need

If you can think of any way that you can get discounts or get access to any of this stuff, let me know.

"Lynne", Thursday, 4/16/09

Try to keep a calm, relaxed face when you do your double-unders. The beginning of the workout is much easier to do this than the start.

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Buy in: Practice Overhead Squat 3 - 3 - 3

Workout of the Day:

"Lynne"

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

Post reps for both exercises in all rounds.

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Today we got the keys to our new box! Opening day to be announced soon! Finally!

We're hoping to get in there in 2 weeks. Is there anything that is a MUST HAVE for our box?

Also, I got a phone call from the owner of beyondthewhiteboard.com. We have been selected as one of their pilot groups for their new updates. Information is forthcoming. If you haven't gotten an account there and joined our gym, do so immediately. If you have, try to think of ways they can improve and let me know.

Urgent - Crossfit Games Qualifier Signup Deadline

The Deadline to signing up for the Crossfit Games Northwest Regional Qualifier is TODAY. (April 15th).

Click here for the link.

The Qualifyier will take place on Saturday, May 16th in Seattle. If you'd like to go, I'll drive the van up there and you can catch a ride.

TODAY IS THE LAST DAY TO SIGN UP.

The cost to register is $75. There will be 2 events.

The top 5 girls and the top 5 guys from the northwest will go on to compete in the Crossfit Games July 10-12.

If you're thinking, "I have no chance of winning", that doesn't matter. This is going to be an incredible experience. It will blow your mind.

Some other questions that I have heard:

"I'll compete in 2010." -- You're going to need the experience to get up and perform. In addition, coming to this is going to prep you mentally and give you a TON of motivation to fuel your entire year. Plus you know what to expect.
"Can I scale it?" -- Yes, they will scale for you. Don't worry about where you are at in ability right now, if you want to go; go.

Most of all, if you think you are going to regret not going, you should probably find a way to come. :)

Deadlift Thruster. Wednesday, 4/15/09

Even on vacation, Kathy has Crossfit on the brain.

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Workout of the Day:

"Tax Day"
5 rounds for time:
21 Deadlifts
7 Thrusters
Men - 135 lbs; Women 85

Post time to beyondthewhiteboard.

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Speaking of Crossfit on the brain, have you caught yourself looking for things to grab to do pullups? I find myself constantly looking around for tree branches or anything horizontal to get a pullup on.

And speaking of pullup, who was the last person to get their first bodyweight pullup? Who is the closest person to getting their first?

"Annie", Tuesday, 4/14/09

Kelsi taking a short breather before continuing her pullups.

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Workout of the Day:

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Cash out: Back Extensions

Post time to beyondthewhiteboard.

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(Copied from the events blog)

eCrossfit Potluck!

Eric and Letha's house: 989 Throne Dr

5 pm, Saturday April 18th

Bring your family, spouse, etc. Bring a dish to share (sign-up list on clipboard, at the gym) it is not necessary to sign up for something. Paper goods (plates, cups, napkins) are needed if anyone would rather bring those items. Eric will have the BBQ going. We will have a couple of ice chests for drinks. I think Eric is planning on making homemade ice cream!! :-) We could have a crowd! The purpose of this potluck is for everyone to get to know those who we don't get to work out with... and get to know everyone's families!

I think Eric mentioned a UFC fight on PPV later in the evening. You are welcome to stay and watch that if you like.

Also! Two of our Crossfiters, Debbie and Kathy, are starting up their own business and throwing a Scentsy open house party on Saturday as well. You will have the opportunity to smell all 80 Scentsy scents and see several warmers. Scentsy candles make unique and beautiful gifts, especially for mom this Mother's Day. It's at Kathy's home (1125 Peascod Drive) from 2-4pm and I've heard there will be door prizes and delicious treats. These "non-candles" make great Mother's Day gifts so come support fellow Crossfitters!

Crossfit Baseball, Monday, 4/13/09

Marq on the back squats. He set a new gym record on the Crossfit Total with a score of 890. Congrats Marq!

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Workout of the Day:

As many rounds as possible in 11 minutes.
10 of those minutes will be tabata with the last minute an all out effort

10 Box Jumps
10 Squats
5 Kettlebell Swings
5 Burpees

Post rounds completed to beyondthewhiteboard.

Click here to schedule a session:

FYI the afternoon class did this workout as an allout effort (no tabata) thats why the scores are different. (click to enlarge)

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We did this exact workout with Desiree's college soccer team.

Here are their scores:
4-10-09 soccer.jpg

Lets see how we compare!

Make up day, Saturday, 4/11/09

Some Crossfit gyms post this on the door so athletes see it when they walk in. What do you think? (click to enlarge)

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Workout of the Day:

Make up day. Show up anytime between 9 and 10:15 and I'll help you with whatever you want to do practice or do.

If you haven't done all the wods for this week, Make up a workout from this week that you missed.

Post time to beyondthewhiteboard.

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"Karen", Friday, 4/10/09

Keep working! =)

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Buy in: Max effort pullups, 1 round

Workout of the Day:

"Karen"

For time:
150 Wallball shots, 20 pound ball (Girls 14lbs)

Post time to comments.

Cash out: Max effort Situps in 2 minutes

Post time and scores to beyondthewhiteboard.

Click here to schedule a session:

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Post one word to describe Eugene Crossfit to comments.

Shoulder Press & Short Met/Con, Thursday 4/9/09

Christina and Emilee Wallballing it up as the sun goes down.

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Workout of the Day:

Shoulder Press
1 - 1 - 1 - 1 - 1 - 1 - 1

Also:
2 Rounds for time
SPRINT 400m
7 burpees

Post time and loads to beyondthewhiteboard.

Click here to schedule a session:

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Is Crossfit for everyone? Or only those that are willing to work hard?
Any other criteria?

"The Cheif", Wednesday, 4/8/09

Some of the pioneers of Eugene Crossfit.

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Workout of the Day:

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Post time to beyondthewhiteboard.

Scores (Click to enlarge)

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If there was a workout named after you, what would it be? Would you include strengths or weaknesses?

Post "your" workout to comments and explain why. If you can't think of one for yourself, make one up for someone else in the gym (Be nice though!). =)

Running DU's, Tuesday, 4/7/09

Daren and Kathy chipping away at Murph.

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Buy in: Max effort Handstand hold x 2

Workout of the Day:

4 Rounds for time

20 Double-Unders (or tuck jumps)
400m SPRINT

(if you have a jump rope, bring it)

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Now is a great time to give Crossfit a try. We're getting ready to move into a space (rates will go up when we do) -- and the only way to get in at a much lower 'garage gym' rate is to join while we're in the garage. Plans may change, but we are planning on having folks that pay the garage gym rate grandfathered in and keep them the same rate. It's my way of saying thank you.

Hand Pull Back, Monday, 4/6/09

You guys are crazy. Doing burpees and lunges in the cold, wet grass... (click to enlarge)

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Workout of the Day:

5 rounds for time of:

5 Handstand Pushups
10 Pullups
15 Back Extensions

Post time to beyondthewhiteboard.

Click here to schedule a session:

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DO NOT DO NOT DO NOT decide if you're coming based on what the workout of the day is. In fact, the one that you need to come to the most is the one that you want to get out of.

If you hate running, you should make it a point to be there for running days.
If you suck at lifting, do your best to be there for heavy days.
If you don't think it'd be fun to do 105 burpees in cold, wet grass - Guess what? =)

Don't feel bad for not wanting to come on things you hate and/or suck at. That's human nature. Don't listen to human nature. Show up.

How do you get the courage to show up to WODs you hate? Post thoughts to comments.

Overhead lunges and burpees, WOD, Saturday 4/4/09

Mike slams down his Overhead Squat. He's not quite to depth at the time of this picture, but he's miles ahead of where he started.

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Workout of the Day:

Five rounds for time of:
45 pound weighted Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Quote from Mark Rippetoe:

You are right to be wary. There is much bullshit.

Be wary of me too, because I may be wrong.

Make up your own mind after you evaluate all the evidence and the logic.

Crossfit Total, WOD, Friday 4/3/09

Carrie gasping for air before tightens her core to throws another rep up.

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Workout of the Day:

"CrossFit Total"

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

Post total to beyondthewhiteboard.

Click here to schedule a session:

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I think I talked to all the classes today about weaknesses. What can't you do? Jump Rope? Double Unders? Balance on a box after you jump up there? Explode off the ground after coming off a box jump?

What about handstands? Pullups? Can you Deadlift 1.5 or 2x your bodyweight? How long and fast can you run before you're hating life?

Be thinking about and looking for the things you suck at. Seek after them, and attack them.

SDHP and Box Jumps, WOD, Thursday 4/2/09

APRIL FOOLS!

LOL. I love april fools day. The website was Kristine's brain child, although the workout was mine! =) Did we fool ya?

Next years April fools web site theme: Valerie's Van :)
(P.S. Don't tell the noobies that join!)

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Workout of the Day:

As many rounds as possible in 10 minutes:
Sumo Deadlift high pull 7 reps
Box Jump 7 reps

Post time to beyondthewhiteboard.

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April 2009 Archives

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