Eugene Crossfit: July 2009 Archives

5x chipper, Friday, 7-31-09

Big Groups on Saturday. Bigger! Bigger! Bigger!

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Workout of the day:

For time:
50 Wall Balls
40 Double Unders
30 KB Swings
20 Pull Ups
10 Box Jumps

7-31-09 5x chipper wallball doubleunder kb small.JPG

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I see lots and lots of you every day, putting your whole heart into your workout. Once 3, 2, 1 hits, you push yourself until the final rep, and at the very last second you collapse on the ground with the rest of the group.

What is it that drives you? For some its meeting their goal or becoming better at their sport. For others, the loss of belly fat. For others its being able to do things they've never been able to do before.

Whatever it is, everyones motivation seems to be thru the roof!

Yet when it comes to nutrition, I sometimes hear things like this:

"I'm just not into veggies"

"I don't like eating meat."

"I skip breakfast"

"I just love my chocolate"

And you say it in a way that nothing is to be done. That's just the way it is.

Believe me, if you can show up everyday and push yourself like you do on the WOD, you ALREADY have the capability to eat clean for a month. The motivation and drive is in you.

You have the brains to figure out a way to cook to make it taste halfway decent. Sure, it's not going to taste like a DQ Blizzard at first, but eventually your going to thrive on it and your going to LOVE the things that you once hated.

It might be hard at first, but you'll get it. Season it up and if it tastes like shit, choke it down. Try to make it better tomorrow. Isn't that what you do every day on the WOD?

Elizabeth, Thursday, 7-30-09

Travis at the end of his 394 Fight Gone Bad. A little commentary from Marques (Travis' long time friend) at the end. Marques who broke his Femur playing basketball. He'll be rejoining us come September. Nice job Travis.

Tmel finishing a 394 fight gone bad from Jeremy Stecker on Vimeo.

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Workout of the day:

"Elizabeth"
(21-15-9)

Squat Cleans (55% of Clean max)
Ring Dips

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"Nancy", Wednesday, 7-29-09

Congrats to everyone on great Fight Gone Bad Scores yesterday - it was a lot of fun.

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Workout of the day:

"Nancy"
5 rounds for Time

400m Run
15 Overhead Squats

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Thank you 0930 class for being my guinea pigs and sorry for the craziness in class. Fixed all the kinks for the next class - now we know how to do "Fight Gone Bad" in the new box.

It will really be interesting to see who improves the most - now that the box is getting growing, there is more competition. What are YOUR keys to improving the most in the next 8 weeks?

Ecrossfit Challenge - "Fight Gone Bad!", Tuesday, 7-28-09

Robin cranking some pullups on the 'purple' band. We just received a new band - the old red is the new purple. And the new red is the color red. If that makes sense?

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Workout of the day:

"Fight Gone Bad"

3 - Five min. rounds

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

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Scores for the Ecrossfit Challenge!

7-28-09 fight gone bad challenge small.JPG

Today is the start of the next Ecrossfit Challenge! We will do this workout today, and in 8 weeks the same workout will appear. First, second, and third place (most improved) over those 8 weeks will win huge awards to their profile.

A couple rules:
1. You have to hit tomorrows WOD hard. As hard as you would hit it in 8 weeks. 100% effort on both days. The honor code is in effect.

2. Over these 8 weeks dialing in nutrition, getting adequate rest and recovery, working on your goat, and stretching to increase flexibility is allowed. All of these things do not count as cheating! :)

Clean and Jerk, Monday, 7-27-09

Saturdays are a lot of fun. The workouts are not like normal weekday WOD's. Come and participate as a team!

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Workout of the day:

WOD:
Squat Clean 1-1-1-1-1

Then,
100 Double Unders for time

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A good workout coming up on Tuesday. Make sure you don't miss it.

Boxes and Back Extensions, Saturday, 7-25-09

Another great Crossfit back shot.

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Workout of the day:

Team Workout #1
In groups of 4.
Each team runs 400m, passing the baton.
Once all 4 teams go, everyone runs together.

Team workout #2
3 rounds for reps
Box Jumps, 30 seconds
Rest 30 seconds
Squats 30 seconds
Rest 30 seconds

7-25-09 team wod small.JPG

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Remember: All next week we are trying group warmups - so do your best to get here on time.
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"Helen Get your Gun" by Wilson Galyean - video [wmv] [mov]
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Definition of Cherry picking: Selecting only the best from a group or other range of choices.

Cherry Picking sucks. I can't stand it when insurance companies only pick the healthy patients. Or pharmaceutical companies that only show the good data. Or when someone picks all the M&M's out of the trail mix. Ugh.

All over Eugene there's gyms full of Cherry pickers. Whatever they like best, that's what they do. As a result, they have a hugely blunted fitness effect. You like heavy weights? You're going to struggle under a lot of reps. You like running far? You're going to be slow.

Even worse, these cherry pickers often injure themselves by overtraining, creating imbalances in their body and taxing the same muscles repeatedly.

There's no cherry pickers in Crossfit, right? Well I hope not. We term a cherry picker as one who looks at the WOD, and then decides based on the WOD whether he or she will come.

Back Squat, Friday, 7-24-09

Lovena and Scott showing off both the bottom and the top of the Kettlebell swing.

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Workout of the day:

Back Squat 3-3-3-3-1-1-1

Row 1000m

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2009 CrossFit Games Overview by Marty Cej and John Buffone - video [wmv] [mov]
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If you know Kelsi and Travis and would like to come to their wedding a week from Saturday, you can email Kelsi at kelsimetzler@gmail.com
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Speaking of the new nice wallballs that will be here sometime between now and the end of august - The wallballs we started with are basketballs, cleverly opened and filled with sand. I used my sewing skills to sew up the hole and filled the opening with glue.

A drawback to these wallballs is wear and tear occasionally creates little openings around the ball. This is quite the wallball experience. Vision is hampered as sand sometimes flyes in the eyes of athletes resulting in short term vision loss. Some athletes have considered bringing protective glasses on wallball days.

That got me thinking. Short term vision loss plays a part in functionality. Here's a couple ideas I thought of:

1. How many great karate and ninja movies on the final scene the hero gets sand or dirt in his face and he has to 'use the force'?
2. I remember skiing from time to time when my goggles fill up - or when it's snowing too hard to see anything.

Maybe even after the wallballs come we'll still use the sandballs from time to time. Maybe we can have someone in charge of throwing sand in our face during our run too. :)

Post thoughts of video or a time where you've had short term vision loss to comments.

Sprint and Burpees, Thursday, 7-23-09

New Wallballs are coming soon.

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Workout of the day:

5 rounds for time
200m Sprint
10 Burpees

Rest 1min between rounds

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Starting Monday we will be implementing group warm ups. Make sure to be on time or you'll miss out!

Also - beyondthewhiteboard has progressed out of the beta stage and is now charging to use their service. I've decided that their service is invaluable to everyones progress at eCrossfit; everyones rates will be rising by $3 a month starting in August to make up the cost. If you have any questions, feel free to email me.

Tabata This, Wednesday, 7-22-09

C'mon Natalie, use those abs to pull yourself underneath!

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Workout of the day:

Tabata This

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

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This is a good one. Make sure you are staying hydrated. A few things:

You should be bringing a water bottle to the gym with you every day. If you forget, leave one here in a cubby.
Chug down some water on your way to the gym.
Make sure you are drinking plenty of water throughout the day.

Helen, Tuesday, 7-21-09

Final Results.

GOLD - Riley

Exactly 8 weeks ago Riley gave an all out effort on Grace. I remember it clearly, he laid on the floor throughout nearly the entire class after he got it done.

Today, he smashed his previous time. For the last two weeks Riley has gone 100% on the Paleo diet, and he has been absolutely smashing PR's lately. His 56% Improvement is typical of all of his WOD's lately. And, today he just got his first muscle up. Two in a row, in fact.

Silver - Taylor

Bronze - Debbie

Name Before Time After Time % Improvement

1. Riley 9:47 (135) 4:13 (135) 56.8% Improvement

2. Taylor 3:15 (95) 2:34 (115) 21% Improvement + 20#
3. Debbie 9:12 (85) 6:55 (85) 24.8% Improvement

4. Travis 2:55 (135) 2:36 (235) 10.8% Improvement

5. Savage 3:09 (135) 2:50 (135) 10% Improvement
6. Tania N. 2:15 (35) 3:00 (55) Added 20#

7. Emily 2:24(40#) 3:03 (55) Added 15#
8. Brian B 2:57 (95) 3:49 (115) Added 20#

9. Kelsi 3:22 (70) 4:54(85) Added 15#
10. Daren 4:09 (115) 6:39 (135) Added 20#

11. Valarie 2:01 (55) 4:11 (70) Added 15#

12. Carrie 2:53 (70) 6:23 (80) Added 10#

13. Ericka Did not improve - All weekend in the sun on the boat! :(

13. Heather Did not improve - No sleep the night before (kids waking her up!)

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Workout of the day:

"Helen"

3 rounds for time

400m run
21 kb swings
12 pullups

Post load/time to comments

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Gotta love the new faces in the gym! Gotta love the old ones too!

Post thoughts of the Ecrossfit challenge to comments.

Ecrossfit Challenge, Monday, July 20th

Today is the finals of the Ecrossfit Challenge - "Grace".

Eight weeks ago, we did a workout called Grace, here are the scores.

Today, we will be doing the same workout. Most improved (by percent) will win the highly coveted gold badge for the goal board - 2nd and 3rd will win silver and bronze.

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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.

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Summer Cindy, Saturday, July 18th

New members Wayne and Devin crank out the box jumps and overhead squats.

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Workout of the day:

5 rounds for time

50m sprint
5 Pull ups
10 Sit Ups
15 Squats

or if we have a bunch of folks, a team workout.

Post time to comments.

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

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Satin Love Orchestra plays Downtown Springfield tonight 7:30-9:30 They will close down main street and set up the party right on 7th and Main! Its a free show open to all ages! Brings the kids, strap on your best Disco Suit and come get yer Funk On! 20 Disco Moves for Time! ready... GO!

Daren's band plays tonight.

Satin Love Orchestra plays Beautiful Downtown Springfield tonight 7:30-9:30 They will close down main street and set up the party right on 7th and Main! Its a free show open to all ages! Brings the kids, strap on your best Disco Suit and come get yer Funk On! 20 Disco Moves for Time! ready... GO!

Wallball and Burpees, Friday, July 17th

I always talk about the red-carpet backless dress backs that pressing and pullups bring.

Here's one.

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Workout of the day:

30 Wall ball
15 Burpees
20 Wall ball
10 Burpees
10 Wall ball
5 Burpees

Post time to comments.

View image 7-17-09 wallball burpees small.JPG

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(This is a great tracking tool - make sure you're inputting your scores)

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There is only 9 things on the "Eugene Crossfit mindset board" and clearly room for one more. Whats missing? Post thoughts to comments.

Deadlift, Thursday, July 16th

Robin pulling hard on the row while piper cheers her on.

For all you mommies - during our 9:30 time mommies take turns babysitting in the kids room.

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Workout of the day:

Deadllift

1 Rep Max.

Post load to comments.

Also max push press.

Post time/rounds/loads to beyondthewhiteboard.
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Bumper Stickers contest:

Some ideas:

"I 'heart' Crossfit"
"Know pain, Know gain"
"I fear no man, I fear my workout"

Which one would you put on your car, and
Post to comments something your idea that you would put on your car.

Fran, Wednesday, July 15th

Scott, a new member of the family, flippin' a tire.

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Workout of the day: Benchmark workout!

"Fran"

21-15-9
Thrusters
Pull Ups

Post time/load to comments.

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(This is a great tracking tool - make sure you're inputting your scores)

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The box is really growing - LOTS of new members in the last two weeks.

With all these new members coming in, its so great to have a group of vets that are so eager to introduce, encourage, and help out. You guys really are the best.

I also apologize in advance if my head is spinning. If you ask me to do something and I forget, just toss me an email. I want to know details on how you are feeling, how I can help you accomplish your goals, and how I can help rid you of your goat. If you don't have a game plan, lets get one.

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4:45 & 5:45 times this week - what do you think?

Is it working for you? Is it not? Post to comments your thoughts.

We may go back to 4, 5 and 6pm classes next week.

Snatch Practice, Tuesday, July 14th

Jeff deadlifting while Travis does handstand pushups over yonder.

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Workout of the day:

Work on your Snatch!

Post time/rounds/loads to beyondthewhiteboard.
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Bring a water bottle to class with you - make sure you are drinking plenty of water. Drink more if it's hot out.

Ecrossfit Challenge follow up coming up soon (on the 20th). Get ready to crush your past score.

Goat = A pet that is very troublesome. We use the term 'goat' as something that you are not very good at. Example: "I would have won the Crossfit Games but my goat showed up in the workout!"

Post to comments your goat, and what you are doing, if anything, to get rid of it.

Row Tire Feet, Monday, July 13th

Here's a shot of the Crossfit Games workout that we replicated on Saturday - 140m straight up a hill.

Pretty much the same as what we did.... Of course, we didn't have quite as many people cheering from each side.

2009 CrossFit Games Winners - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition

Tommy Hackenbruck represented Oregon well! Oregon Crossfit from Bend also placed 6th in the affiliate cup. Way to represent guys!

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Workout of the day:

Those that participated in the games on Saturday: Day off.

Those that didn't:

2 Rounds for time
Row 500m
20 tire flips
20 Feet to bar

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Once again great job everyone in the games on Saturday. Everyone that attended had a great time, as well as found as well as found out some things they can work on moving forward.

In 2010, we are defiantly bringing a group of folks down to compete in the Official Crossfit Games Affiliate Cup in Aromas CA. Even if you are not planning on participating but would love to watch, block out the weekend after 4th of July 2010 off your calendar NOW to go and spectate. I've been hearing that to watch it is the experience of a lifetime.

Look for similar events like last Saturday to come in the near future. Another reason to train hard!

Eugene Crossfit Games Done!

The results are in! We did 4 events, it was an amazing day. Thanks to all those who participated. I can honestly say I don't remember the last time I had so much fun.

For the males, Jeff and John had a small lead over Daren. In true Crossfit form, John and Jeff left early to spend time with the family. Daren ended up taking the Eugene Crossfit Cup for the males.

For the females, Emilee and Kelsi were neck and neck throughout the competition. Kelsi finished the run shortly before Emilee, Emilee beat Kelsi on the Deadlift workout. On the sandbag run and the row, Kelsi barely edged out Emilee by 7 seconds each. Congrats to Kelsi for taking the Eugene Crossfit cup for females.

And for everyone else, it was VERY close. Anyone could have been first with just a bit more work on their weakness.

Scores are as follows:

1. Daren (19 points)
2. Kelsi (23 points)
3. John (23 points) (3 events only)
4. Jeff (23 points) (3 events only)
5 Emilee (25 points)
6 Riley (25 points)
7. Ericka (29 points)
8. Gordon (29 points)
10. Valarie (33 points)
11. Krystal
12. Debbie
13. Heather
14. Stec - not rx'd (broken hand) (But I will be a force to be reckoned with next year!

View enlarged whiteboard

Thanks to all who came! Please post to comments your experiences and thoughts!

Also, make sure to keep updated on the Official Crossfit Games in Aromas CA.
Click here to go to the site.

Also, make sure you are managing your recovery. Ice Ice Ice. Spend 5-10 minutes in an ice bath. Eat well. Do nothing tomorrow. No Ibuprofen unless your doctor says to.

Games, Saturday, July 11th

Our friends in Bend, Oregon Crossfit, are currently #5 (Out of 97 teams) in the affiliate cup. Good luck to them tomorrow for the final workout.

A huge congrats is also in order to the Central Oregon Crossfit team who finished in 29th - unfortunately, they won't be participating in the final event. (Only the top 5 go)

Next year, we will have a team there! And perhaps even some competitors in the Games!?

To go to the official Crossfit Games site, go to http://games2009.crossfit.com/

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Crossfit Games

Today we will be doing similar to what they are doing at the Crossfit Games in Aromas California.

We'll start with a run. Be here at 9:00am sharp. The run will be through rough terrain and up some good hills.

There will be 4 more workouts throughout the day. You do not have to do all of them.

If you can't make it in the morning, and would like to come to a later workout, I will be posting constant updates on twitter. (When we will start the next WOD, etc, etc) My twitter username is ecrossfit. You can also text me at 541-653-6299 if you have a question.

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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A great quote from the Crossfit games today: "Our workouts are competitive events. The strength and value of CrossFit lies entirely within our domination of other athletes. This is a truth derived through competition, not debate."

Rest Day, Friday, July 10th

Jeff pushing himself to get his final handstand push up.
He got a gym record of 42 pullups yesterday.

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Workout of the day:

Rest Day for those coming on Saturday (do not show up today)

For those that aren't

Deadlifts on the 30 seconds with increasing weight

and

Pullups on the minute

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Eugene Crossfit Games - We will mimick the games - everything will be scaled back to your ability. Priority #1 is staying SAFE. This has the potential to be more than you've ever done. Don't be upset if I hold you back on the account of staying safe. I am also trusting you to stay safe and not hurt yourself.

We are starting at 9AM. Be there at least 5 minutes early.

So far, what we know - The first event is going to be a long run. [wmv] [mov] The second event (30-40 minutes after) is a deadlift strength workout. [wmv] [mov]

"This is too hard, I can't do this" is not a good excuse. You are a Crossfitter, you can handle it, and I will scale it so you can do it. You can do it!
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You never want to try anything the first time on race day - This saturday is a great opportunity to test what you are going to eat and drink before, after and during the any event that you are doing in the future. Here are some things they posted

"Athletes competing on Saturday will have to actively manage their recovery.

"There are scheduled start times for each event, but even these will be a little fluid. You won't have the same luxury as last year of knowing you have approximately four hours to recover, refuel and reset before your next event. Be smart about taking rest when you can.

"Be flexible and prepared for a variety of scenarios. Have food and water in various quantities ready for you. Keep alert and in touch as the events unfold. Make sure that you are warmed up and ready to go when your next event is on.

Overhead Squat, Thursday, July 9th

Some thought yesterdays workout was going to be easy! Nice work Rick.

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Workout of the day:

Overhead Squat

1-1-1-1-1-1

Post loads to comments.

View image 7-9-0- overhead squat 11111 small.JPG

Post time/rounds/loads to beyondthewhiteboard.
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So apparently very little data revealed today about Saturday - just some teasers. Turns out that they are not announcing the actual workouts until Friday night. Lets plan on starting at 8:00 am on Saturday, who knows what we're going to do! I need you to go sign up now and commit to come.

Here's what we know:
We know there is great anticipation about what the events will be at this year's Games, so we're tipping our hand a little early.

Here's what we can tell you now about the Individual competition.

Event 1 is a run noticeably longer than last year's. Teaser video ... [wmv] [mov]
Event 2 is a heavy lift in a timed environment.
Event 3 is a run noticeably shorter than last year's.
Event 4 is something completely different.
Event 5 is a couplet.

Sunday will have three events of noticeably different time domains.

Besides running, only one movement is repeated in the 8 total events.

Burpees & Medball Cleans, Wednesday, July 8th

Riley's face tells it all. Focus, intensity, determination. All things that are never lacking at Eugene Crossfit.

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Workout of the day:

7 rounds for time

10 Med Ball Cleans
10 Burpees

Post time to comments

7-8-09 burpees med ball cleans small.JPG

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Today at 1PM PST the Crossfit Games events and layout will be announced. I am so excited.   The Crossfit Games this year is going to be absolutely awesome. Better than last year.

Why did they wait until last minute to announce the workouts that will be included? Because fitness is being able to do anything and everything. Fitness is broad, not specialized. So it would make sense that the fittest man and woman would complete every task choose more effeciently than anyone else.

Once we know what they're doing in California, we'll have a plan on how our Weekend will go. Its going to be a lot of fun! Look for information on Saturday and Sunday to come tomorrow.

If you are available on Saturday, don't do a WOD on Friday. We want you fresh.    We will have you do 1, 2, 3, 4, or 5 workouts on Saturday/Sunday depending on what they are, your readiness, your ability, etc.

If you are NOT available at all on Saturday, please post to comments if you would like to workout on Friday. Also post the time slots that would work for you.    I may cancel the majority of classes.

Front Squat, Tuesday, July 7th

Here's a small sample of our Crossfit athletes. Not only are they both Setting PR's every week, but when Stan or Travis show up, they bring a great attitude that makes everyone want to push harder.

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Workout of the day:

Front Squat
85% of max
3-3-3-3-3-3

Row 2k
(This one is new ecrossfit benchmark WOD, get on the board!)

Post time/rounds/loads to beyondthewhiteboard.
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Man, I'm noticing HUGE gains from every single person in here - It's really firing me up. I love it.

Across the board, you all are doing a great job getting stronger, faster, more explosive, and better at everything. Everything. It's amazing.

And if you guys want to push a bit more, I'm willing to help - just ask. I've got people doing running technique work on the side, folks coming early and staying late to work on their goat, and lots of people on different specialized diets for cutting and gaining.

"Diane", Monday, July 6th

If you haven't been following the events leading up to the Crossfit Games, now is the time to start. It is going to be a crazy week, with announcements throughout this week. See the post below for what was posted earlier today on the Crossfit Games site.

Then, the games! This Saturday and Sunday in Aromas, CA. Its going to be amazing. I can't wait to see the workouts and how each athlete does.

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Workout of the day:

"Diane"

21-15-9

deadlift (55% of max deadlift)
handstand pushups

Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

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In case you missed it!

The CrossFit Journal has recently posted three items that might be of interest. There was an article published by Mike Warkentin, called Let the Games Begin. The list of gear presently at The Ranch includes just about every piece of equipment you'll ever see in a CrossFit WOD--and it's all available for use during the 2009 CrossFit Games. The workouts themselves are still a closely guarded secret, but it's clear that organizers will not be limited by gear when programming the WODs that will challenge the world's fittest athletes.

The Ranch itself has been modified for this year's event--to the tune of about $95,000. The main competition area was paved in May and June to offer athletes more stable footing, and the hill around the competition area has been re-graded. New to the event will be a JumboTron, which was added to the list after CrossFit Games Director Dave Castro saw one in use at the Hell's Half Acre Regional Qualifier in Texas in early May.

Justin Judkins talked about the article on CrossFit Radio.

Finally, Sevan Matossian caught up with Dave Castro at the Ranch, and interviewed him about programming for Games' athletes.

Watch a preview of Sevan's interview ... [wmv] [mov]

Though not a part of the Journal, Gillian Mounsey agrees in this video ... [wmv] [mov]

4th of July - Gym Closed

View image

gym small.JPG

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4th of July

We will be closed this Saturday for July fourth. Enjoy the sunny weather, good food and great friends. We look forward to seeing you all on Monday when we are back with regular hours. Happy 4th of July!

For those of you hoping to start your day with a little CrossFit joy, we have a special Independence Work Out for you:

Warm up with 150 Jumping Jacks.

For time, complete 10 rounds of:

10 pushups

10 squats

10 situps

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"Annie", Friday, July 3rd

Two of our athletes, Daren and Sharilyn.

Daren is one of our athletes - he's improving every day. He has a 24+ round Cindy - this week he set PR's in both the 5k and the Deadlift.

When Sharilyn first started she could hardly walk across the room without needing a rest - now (many pounds later) shes mowing her lawn (with a push mower), pulling herself on the doc from the water, and doing tons of other things she wondered if she'd ever do. She recently took a large step with her nutrition - keep an eye on her and watch the results continue to pour in.

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Workout of the day:

"Annie"

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50-40-30-20-10

Double Unders
Sit Ups
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Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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"I've never gone thru the end of a Crossfit WOD without coming out stronger in the other side. Not just in a conditioning and strength side - but from confidence, mental aquity, overall self esteem - that i've accomplished something that few people have endevored to do. And it's powerful...."

- Kyle Manard - Quadruple amputee

100 Thrusters, Thursday, 7-2-09

Muscle up day.

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Workout of the day:

100 Thrusters for time

...using only the Olympic bar.

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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I'm your coach, not your trainer. If PERFORMANCE is not improving, lets figure out what is holding you back and fix it.

If (and this happens very seldom) your performance is dropping, we need to work together and fix it ASAP.
I'm not talking about a bad day or two - I'm talking about anything longer than a week that you're not feeling substantially better. (able to do something faster, more pullups, more weight on the bar)
Your body and health will look and feel better as your performance improves. On the flipside, if your performance is going down - What do you think your health is doing?

Also if anyone has a fridge for the gym let me know. Or if you can find one for cheap that isn't going to run up an electric bill.

Amy found a grass fed butcher that sells for $2.50 a pound. We're going to plan a trip down to buy a cow or two. Let us know if you want in on it.

The events page was updated with details on the Crossfit Games and the followup for the ecrossfit challenge.

SDHP, Wallball, Box Jumps, Wednesday, 7-1-09

Robin at the Lake of the Woods. Isn't Oregon beautiful?
That water looks cold. Did you go for a swim?

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Workout of the day:

21-15-9
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Sumo Deadlift High Pull (SDHP)
Wall Ball
Box Jumps
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Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure your inputting your scores)

Click here to schedule a session:

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Some new awards you can earn for your goal board:

One month Gluten Free (To earn this follow Robb Wolf Shopping Guide)
One month STRAIGHT of posting on comments
Two months of posting all your workouts on beyondthewhiteboard.com. Yes, you can go back in time and post two months worth. And yes, those of you that have been posting for 2 months straight, let me know and I'll throw one up there.
Finishing all 5 fundamentals classes. I'm having all the new members take these and it would be a good idea for everyone to go thru them if you haven't already - if you'd like to take these let me know. There is an extra cost involved for members that started while in the garage.

Post to comments two awards you'd like to earn. Also post the one that you think would help you reach your goals.

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July 2009 Archives

Thank you 0930 class for being my guinea pigs and sorry for the craziness in class. Fixed all the kinks for the next class - now we know how to do "Fight Gone Bad" in the new box.

December 2009