May 2009 Archives

Oregon Games Results

So today Kelsi, John Naden, John Savage and I just got back from the Oregon Crossfit games. John N and Kelsi both took part, and it was a great event. Next year we will have to get a lot more people to come, it was a blast! Here's some highlights.

The first workout:

500m row
400m run
100 yard waiters walk with kettlebells
Run 1200m
100m Clean and throw (135lb men, 95 women)
400m Run
100m Burpee + Long jump
800m Run.

Here's the waiters walk - john is losing his lockout here. Both our athletes thought this was the toughest part of the first event.

IMG_0200 john walk small.JPG

Kelsi and the Waiters Walk.

kelsi waiter small.JPG

Here's Kelsi on the clean and throw.

5-30-09 Clean and throw kels small.jpg

John and the clean and throw.

5-30-09 Oregon games john throw sm.jpg

John and the burpee long jump.

5-30-09 Oregon games john burpee small.jpg

Kelsi at the end of the first event.

5-30-09 Oregon games kelsi end small.jpg

Results after the first event:
John - 13th - didn't quite make it into the second event
Kelsi - 8th - moved on to the second event

The second event ended up being heavy Grace (30 reps clean and jerk (165 men/105 women). - This was 5 pounds under Kelsi's bodyweight and more than her max. It was surely one of the hardest things she has ever done but she did great! She did not Give up.
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Now I'd like to post 4 things that TRULY inspired me from the games. Big time.

1. This gal came and completed the first event, everyone going crazy at the finish line. She finished with a resolve that she can do Crossfit. It is truly a testament that Crossfit and these events are not just reserved for firebreathers. If you are reading this and think you cannot do crossfit, you can!

5-30-09 Oregon games woman finish small.jpg

2. Kelsi's judge (Melissa from Crossfit Breakthrough) during the last event did amazing. I wish I could post all the pictures of the passion that she has while coaching. Inspiring.

melissaa coach small.jpg

3. Kelsi getting up the weight after trying over and over and over again, She has such resolve to keep trying and do more. Wow!

woman finish small.jpg

4. Towards the couple minutes of the Mens event, there was still one person who wasn't completed with all 30 reps. Shivers went down my spine as everyone gathered in close and cheered him thru the last 5 reps. Words cannot describe the moment when he jerked the last rep, but here's a picture. (Make sure you click to enlarge this one)

5-30-09 Oregon games culen small.jpg

"Diane",Friday, 5-29-09

Robin doing her best to shove those knees out.

rob squat small.JPG

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Workout of the day:

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Post loads to beyondthewhiteboard.

5-29-09 Diane small.JPG

Click here to schedule a session:

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Saturdays classes are cancelled:

What are you doing on Saturday? Come up with us and compete in the Oregon Crossfit Games in Bend Oregon. So far we have the following coming:

John N
Kelsi
John Savage
Myself

I'm taking the van up - we are meeting at the Albertsons (5755 Main Street) in Springfield at 6:00am on Satuday. There is still 2 spots in my van left but I'm sure if more would like to come we can figure out a way!

Email me immediately if you are interested.

Run and Pullups,Thursday, 5-28-09

I just like this picture because its a great shot of the box... :)

heather trav val hero small.JPG

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Workout of the day:

5 rounds for time of:
Sprint around building
8 kipping pull-ups

Post loads to beyondthewhiteboard.

5-28-09 DL 5x3 Run 8 pullups small.JPG

Click here to schedule a session:

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It's time to get serious about goals... If you haven't yet, start working on your goals for the goal board:

Think 6 months
2-3 things
Can include something from your sport
Must be measurable and based on performance
At least one of them must be a Crossfit Goal
Must be approved by Coach Stec

Situps and Back Extensions, Wednesday, 5-27-09

Our newest Crossfitter! May 24th at 6:24pm Jackson Jeffrey was born to Jeff and Laura Rossow. He's a 8.5 pounds 20 inch blue eyed baby boy -- I'm proud to report that mom and baby (and daddy) are all doing well. Congratulations Rossow family!

jackson small.jpg

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Workout of the day:

Five rounds for time of:
30 Glute-ham sit-ups (abmats ok)
25 Back extensions (floor on on bench ok)

Post loads to beyondthewhiteboard.

5-27-09 situp back ext small.JPG

Click here to schedule a session:

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Put this on your calendar! Movie night! On Thursday, June 4th at 7:00pm we will be watching "Every Second Counts" at the Eugene Crossfit box. This is a Crossfit movie that HQ has been working on for what has seemed like ages. It'll be fun (and motivating)! I'm pretty stoaked.

Lets get lots of people here! Everyone try to bring at least one non-crossfitter!

Admission = $5/person. Popcorn will be provided. You are welcome to bring other snacks but bring enough to share!

There will also be a big announcement / rollout of something new here at ecrossfit.

P.S. Movie may not be appropriate for children. (swearing, etc)

Cindy, Tuesday, 5-26-09

A couple of our runner girls in action - Carrie and Emilee.

carrie run small.JPG

emilee run small.JPG

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Workout of the day:

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

5-26-09 cindy small.JPG

Post loads to beyondthewhiteboard.

Click here to schedule a session:

Compare to 5/4/09

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I'm concerned about Crossfitters not getting warmed up before the workout.

Here's what we're going to do to help latecomers get warmed up quickly. For every minute you are late, 5 burpees. (Maximum of 50 burpees)

This is not a punishment. I myself have woken up twice at 6:05am (when classes start at 6:00!) I understand how life schedules go. I know that some people work later and some people need to get things done at the last minute. I understand how things unexpectedly come up at the last minute and I understand there is traffic.

I repeat, this is not a punishment. Do not be embarrassed if you are late and need to do Burpees.

If you are not going to be here on time, still come.

Burpees are just a great way to get the entire body warmed up quickly and ready to Crossfit. That way we can avoid injuries and prep our bodies for skills, drills, and the WOD.

This is something you are going to enforce on your own. When you enter the gym, check the clock. If you are even a minute behind, do some burpees. :)

"Michael", Monday, 5/25/09

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Workout of the day:
For Memorial day -

Pick a workout to remember those who fought for our freedom:

Three rounds for time of:
Run 800 meters
50 Back Extensions (on a bench or on the floor is accepted)
50 Sit-ups (abmats accepted)

"Mr. Joshua"

Five rounds of:

Run 400 meters
30 Glute-ham sit-ups (abmats accepted)
250 pound Deadlift, 15 reps

"DT"
Five rounds of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post loads to beyondthewhiteboard.

5-25-09 memorial day Michael Mr. Joshua DT small.JPG

Click here to schedule a session:

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CrossFit Heros - video [wmv] [mov]

Every once in a while we do "hero" workouts - these are workouts that have been named after Crossfitters that have given their life for a noble cause. These workouts are a token of our appreciation to those that have paid the price for our freedom.

Power Clean 7x1, Saturday, 5/23/09

Shhh.... The secret to squatting is a big green cast.

jeremy squat small.JPG

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Workout of the day:

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Plus a really fun met con!

Post loads to beyondthewhiteboard.

5-23-09 power clean 11111 small.JPG

Click here to schedule a session:

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Dudes,

Nice work this week. Lets hit it hard next week as well.

I'm thinking of on Monday for Memorial day putting the times in the late morning (8:00am and 9:00am), similar to what we do for Saturdays. Anyone need them in the evening?

Back Squat 5x5, Friday, 5/22/09

Ericka, Heather V, Robin and Heather do "Grace." Nice work!

ericka grace small.JPG

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Workout of the day:

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

Post loads to comments.

back squat 55555 small.JPG

Post loads to beyondthewhiteboard.

Click here to schedule a session:

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An oldie but a goodie...

I found this on Eva T.s, a excellent Crossfitter and Olympic skier, 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:

"Grace", Thursday, 5/20/09

Today is the start of the third Eugene Crossfit challenge!

All eCrossfit members will go full bore at todays workout. 30-40 days from now, the most improved in this workout will win the challenge, along with a prize that will be announced at a later date. In addition to this prize, the winner will also know that they improved the most out of all of us during this period of time. There is also a prize for 2nd and 3rd place, but not as cool. =)

Results of the Jan-Feb eCrossfit challenge
Results of Nov-Dec eCrossfit challenge.

Rules:

1. No Sandbagging on your first go round. Full bore.
2. It will be credited to your account if you upgrade your weight.
3. We're looking for full range of motion.

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Challenge Workout:

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Post time to beyondthewhiteboard.

5-21-09 grace small.JPG

Click here to schedule a session:

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On May 30th is the Oregon Games: Official State of Oregon CrossFit Championships in BEND Oregon. This event is for anyone and everyone - not just the fittest of the fit.

Who's interested in coming? Lets start planning the trip up there! Post to comments if you are interested.

800mx4, Wednesday, 5/21/09

Ahh - a throwback picture of our old stomping grounds.... Jeff runs with his sandball as Trav cheers him on.

jeff with trav watching sm.jpg

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Workout of the day:

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to beyondthewhiteboard.

5-20-09 800mx4 small.JPG

Click here to schedule a session:

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Deb asked a good question today: Do you want us ALL to perform and look like the guy you showed a video of today from the crossfit games?

My answer: No. But I want all of you to do your best every day, just like you're in the games.

Deadlift, Tuesday, 5/19/09

Val in the games!

val games DL small.jpg

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Workout of the day:

If you came on Monday, do:
21-15-9, for time
Heavy Deadlift
Pullups

If you didn't:

Deadlift
5 - 5 - 5 - 5 - 5

Post time to beyondthewhiteboard.

5-19-09 dl pullup or dl 5x5 small.JPG

Click here to schedule a session:

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One of the things Daren pointed out that he learned at the games - Everyone is trying to shave seconds (even fractions of seconds) off their time. Well, of course, the winner has the lowest time.

Are you doing this with your WOD's? When you walk away from a workout, if there is any doubt that you could might have been able to go faster - you left fitness on the table. You quite simply did not do the workout right. And if this happens to you more than once a month, the next question is, WHY?

1. Are you overtraining?
2. Is it a mental state?

Are you not preparing yourself mentally for the workout?
Is something distracting you?
Are you mentally weak when you show up?

3. Did you not understand the workout?

If you're new and working on techinque, thats ok. A nice ramp is good. For everyone else, lets hit the workouts harder!!

Post thoughts to comments.

Push Jerk 7x1, Monday, 5/18/09

Gordon has shown some impressive gains. Here he knocks out one of many pullups from last Thursdays workout. Congrats to Gordon and everyone else who showed up for this beast.

gordon pullup small.jpg

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Workout of the day:

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to beyondthewhiteboard.

5-18-09 push jerk 7x1 small.jpg

Click here to schedule a session:

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Check out Robins blog - here are her Race details from last weekend. She surpassed her goals and beat last years time!

Val participted in this years Crossfit games Qualifier. Nice work Val! I'm sure she has a lot of insight for the rest of us on how to get more fit - make sure you get a chance to chat with her about her experience. Daren and Eric also attended and brought back some pearls.

Fight Gone Bad, Friday morning, 5/15/09

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Workout of the day:

Fight Gone Bad.

It's a benchmark workout. Come and get on the board.

Post loads to beyondthewhiteboard.

5-17-09 fgb small.jpg

Click here to schedule a session:

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Pull-up Fest, Thursday, 5/13/09

Subbing situps for headbanging is still Rx. lol!

situps small.jpg

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Workout of the day:
(don't worry, this is scalable. This is a new one, but we will find a way to make it work for everyone)

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Post loads to beyondthewhiteboard.

5-17-09 pullup fest 357 small.jpg

Click here to schedule a session:

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Dude. If you haven't signed up for beyondthewhiteboard you gotta do it. Click 'join gym' and select Eugene Crossfit. Then you can track and journal your workouts. Very easy to post workouts. I refer a lot to this site when I'm going thru your numbers so if you don't do it you're missing out!

And if you read this, either find 10 minutes TONIGHT to stretch or do 1 million burpees. It's up to you!

Front Squat 5x3, Wednesday, 5/12/09

Dude. Kettlebell swings rock. Note Andrews calm face. Focusing all his energy into the kettlebell. Carrie (with a nice straight back) and Jeff rocking it in the background.

andrew carrie jeff kbs small.jpg

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Workout of the Day:

Front squat 3-3-3-3-3 reps

Post loads to comments.

Post loads to beyondthewhiteboard.

5-13-09 front squat 33333 small.jpg

Click here to schedule a session:

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Thank you all for parking in the cul-de-sac to the east of us or the cul-de-sac to the west of us (by the bike bath). Ruby was mentioned that the walk was quite refreshing.

Announcement: This Friday I am going under the knife one LAST time for hand surgery (from a softball injury July 2008) - Classes in the evening on Friday and all classes on Saturday will be canceled, so make sure to hit it hard this week.

"Hansen", Tuesday, 5/12/09

Thanks to all those who came and participated in the event! What did you think of the WOD? How often would you like a 'group' WOD like that?

bbq small.JPG

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Workout of the Day:

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps (scaled to ability)
30 Burpees
30 sit-ups

Post time to comments.

5-12-09 hansen small.jpg

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Post total time to beyondthewhiteboard.

Click here to schedule a session:

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Athletes,

We're getting packed. lol. Are you loving it or what?

Please ALWAYS park in the cul-de-sac to the east of us or the cul-de-sac to the west of us (by the bike bath)

We need to be considerate of our neighbors. The way we're growing if we don't all park there it will not be good.

Tabata Something Else, Monday 5/11/09

New stuff: Starting this week, you will see Fundamental Classes popping up. These are 5 classes that include many of the basic movements of Crossfit, short workouts utilizing these movements, and lectures talking about many things relating to fitness. These are for new members to get accustomed to the movements. Eugene Crossfit Veterans are welcome, but not required to attend. Size of these classes will range from one person to five. They will be listed as Fundamentals 1, Fundamentals 2.....Fundamentals 5. Note that if nobody is signed up for a daily WOD class, it could be canceled and changed to an elements class.

Here is the syllabus for the Fundamentals course:
eCF Fundamentals.doc

Whether you are a new member or still in the trial week of your membership, toss me an email if you would like to attend, and include some times and days of the week that would work for you. I will then add your course to the schedule and up to 4 others can join your class. (ecrossfit@gmail.com)
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Workout of the Day:

"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 beyondthewhiteboard.

5-11-09 tabata this small.jpg

Click here to schedule a session:

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Thank you all who participated and attended the grand opening! It was a huge success!

Big Bash on Saturday!

We could really use your help tomorrow getting a lot of people the the event tomorrow. Make sure to come and bring a friend! :)

Everyone is welcome to participate in the workout - we will have a workout for our current members and also a scaled back version of the workout for the newcomers or first time crossfitters.

Also note that part of the workout will be right out front, so if you could, park in the cultisacs to the east and west of the building.

Schedule for the Opening day:
9:00 - Arrivals
9:30 - Group warm-ups
10:00 - Crossfit style games (These will be a couple group Crossfit-style workouts) Different from Crossfit, but the same! :)
Crossfit video after Workout.
11:00 - 1:00ish BBQ and hang out!

Directions from West 11th:
Go north on Bertlesen, then take a left on 7th. We are in the building with the Sarah Lee Trucks on the left.

Directions from Beltline (going West):
Take a left on Roosevelt (at the light). In about half of a mile, take a right on Bertlesen. Before you get to West 11th, take a right on 7th. We are in the building with the Sarah Lee Trucks on the left.

4x400, Friday, 5/8/09

Everybody pullups gogogogo!
(Kassi and Andrew are in the lead)
(Click picture to enlarge)

everybody pullups small.jpg

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Workout of the Day:

4 rounds
Run 400 meters
Rest two minutes

Post rounds and total time to comments.

Click here to schedule a session:

5-8-09 4x400 small.jpg

Post time to beyondthewhiteboard.

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Embrace the pain.

Neils Theory of Reciprocal Pain (From Crossfit Radio): "You can take your pain now in tiny bits and chunks and in tiny increments for the rest of your life. - Or you can put it all off, not exercise at all and have no pain NOW, but take it all later in a way that is tremendous.

"Now in little pieces - or you can take it all later. That's your choice. You can decide to do it now. If you do it later, you can't decide, and I can guarantee it will be a time when it is inconvenient.

Embrace the pain. It will come back to you in a good way."

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Schedule for the Opening day:
9:00 - Arrivals
9:30 - Group warm-ups
10:00 - Crossfit style games (These will be a couple group Crossfit-style workouts) Different from Crossfit, but the same! :)
Crossfit video after Workout.
11:00 - 1:00ish BBQ and hang out!

Snatch and Pullups, Thursday, 5/7/09

Jay and John N cranking the row.
View image
jay john n row small.jpg

jay john n row small.jpg

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Workout of the Day:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

Post time to comments.

Post time to beyondthewhiteboard.

Click here to schedule a session:

5-7-09 squat snatch pullups small.jpg

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Front Squat, Wednesday, 5/6/09

I learned something new today about these three running in the rain:

Heather rolls it like a gangster.
Ericka pushes it like she always does.
and Diana REALLY likes it!! :)

diana ericka heather rain small.jpg

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Workout of the Day:

Front Squat

5-5-5-5-5

Post time to beyondthewhiteboard.

View image 5-6-09 front squat 55555 small.jpg

5-6-09 front squat 55555 small.jpg

Click here to schedule a session:

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Any ideas that might be fun for the opening day workout and barbeque on Saturday?

Run/Row, Tuesday, 5/5/09

Jake claimed first burpee of our new box. He snagged it as soon as we threw the first mat down so none of you other folks would take it.

jakie first burpee small.jpg

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Workout of the Day:

Another Hopper Deck Chosen by Kelsi from the evening Group

5 Rounds for time:

Run 400m
Row 500m

Post time to beyondthewhiteboard.

5-5-09 row run small.jpg

Click here to schedule a session:

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Ok guys. I'm asking for a favor. I need you to yell at me when I use my hand. Doc says I can write with a pencil and eat with a fork but not much else. Also, make sure I'm wearing this splint thingy that sucks.

Back story - I broke my left hand last summer playing softball and its just not quite healing. Taking FOREVER.

Anyways, sometimes a little tough love is good.

"Cindy", Monday, 5/4/09

The last WOD in our little garage! Monday come to the new box!

large last WOD small.jpg

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Workout of the Day:

Cindy

AMRAP 20
5 pullups
10 pushups
15 Squats

5-4-09 cindy small.jpg

Post time to beyondthewhiteboard.

Click here to schedule a session:

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All workouts from now on will be at the new box. This week is our 'getting used to it' week, with our grand opening Saturday, May 9th from 9:00am-1:00pm. (Barbecue included)

Directions from West 11th:
Go north on Bertlesen, then take a left on 7th. We are in the building with the Sarah Lee Trucks on the left.

Directions from Beltline (going West):
Take a left on Roosevelt (at the light). In about half of a mile, take a right on Bertlesen. Before you get to West 11th, take a right on 7th. We are in the building with the Sarah Lee Trucks on the left.

Filthy Fifty, Friday, 5/1/09

Here's an old school picture from last October 2008 - I remember everyone being so excited - 5 people doing Crossfit!!!

5 people.jpg

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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

Post time to beyondthewhiteboard.

5-3-09 Filthy fifty small.jpg

Click here to schedule a session:

Last time we did it. 3/2/09

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Last workout in the garage! Our first of many expansions! Hit it hard!

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Saturdays workout will be in downtown Eugene at the Hilton at the Crossfit booth. (For the Eugene Marathon) Show up for a short quick one and show everyone what you're made of! I will be there from 8am-5pm.

« April 2009 | Main Index | Archives | June 2009 »

Don't try Eugene Crossfit if you want to keep the drudgery in your workouts. There are plenty of workout plans that deliver little results, are boring, and don't really have a goal in mind.

Crossfit is very bothersome for people who like workouts like these.

Crossfit will change the way you think about your workouts, and by doing that you see amazing results. You immediatly learn to love to workout, to push your body, to try new things. The program you recieve here will make you fitter faster than anything you can imagine. Every client that has given it a month will testify.

You don't have to be an athlete to come. Heck, you can be in the worst shape of your life, I scale you back and ramp it up at a steady and safe pace. You'll have the results that you never thought possible in no time. And once you get there, you'll be thirsty for more. (instead of yo-yoing)

Eugene Crossfit is NOT a gym. It is a fitness school. In time, along with getting fit, you will learn technique on everything, how to apply intensity, the aspects of fitness, how and what to eat, recovery, motivation, virtuosity, flexibility and much more.

Give me a call or shoot me an email for your free 1 on 1 introductory session. Lets get started now.