August 2009 Archives

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A quote that stood out to me from Greg Glassman in this video:

"All great things, in every province and in every domain, come to those who are willing to endure, suffer, sacrifice and commit...  It's true in business, in wanting to learn physics, in playing the violin...  You can't get better without sacrifice.  The thing that distiguishes the failing physics student is not so much intelligence as it is perseverance and commitment and tolerance to discomfort.  

"Doing physics is hard.  Playing the violin is frustrating.  Becoming an athlete is hard and frustrating.  What Crossfitters share... is the understanding that all good things come from sacrifice and discomfort."

Post thoughts to comments.
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Last chance to come to the Crossfit Salem Opening Day tomorrow - be at the box at 7:45am sharp.  Here is an outline of whats going to be happening:

The schedule for the day:
9:00 am Zumba (I have no idea what this is)
10:00 am CFS WOD
11-2pm Free BBQ Lunch
If you decide to drive separate:  The address is 1745 25th St. SE in Salem. ----------------------------------------------------------------------------------------------------------------
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Announcements: 

• A level 1 certification just popped up on December 5th and 6th in Portland.  These things sell out in a matter of days.  If you can squeeze it into your budget, I would recommend every Crossfitter going to one, whether you've been Crossfitting for a day or 10 years.  There is no fitness requirement to go and every athlete that comes out of there comes out stronger, more motivated, and more focused.  The cost is $1000.
  

• Tomorrow (Saturday) meet at the gym at 7:45am and we'll head up to Salem for Salem Crossfit's opening day.  There will be a workout at 9:00 AM, lunch will be provided, followed by tours and demonstrations.  If you don't have a ride, just come, we'll have plenty of room for ya.  The Eugene Crossfit Saturday workout has been moved to 7:00am for those that can't make the trip up to Salem.

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Workout of the day:

"Greenhill Mile"

Up Greenhill.
Run 400 meters
30 Squats
Run 400 meters
20 Squats
Run 400 meters
10 Squats
Run 400 meters

For added challenge, do it with a 35# sand bag.

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So judging by a couple weeks ago's conversation, T-shirts are a hot issue of debate.  In your response, we decided to have 3 different backs to this next order. 

Mens will be white, no sleeve.  Womens pink, no sleeve.  Writing will be black.

They will all have the Eugene Crossfit logo on the front corner pocket in black. 

And then 3 of these 4 designs on the back.  (Note:  The most unpopular one of the three will be sacked)

Preorder the one, two, or three you want by posting it and the size you want to comments.  Folks that preorder now will be guarenteed to get the size and logo they want.  Those that don't may not. 

 

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Workout of the day:

Front squat 1-1-1-1-1-1-1 reps

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Lets do better job with warming ourselves up.

Yesterday I spun a bunch of the classes thru a bunch of dynamic shoulder stretches, some box jumps, burpees, pushups, wallballs, the burgeneer warmup, and then the burgeneer warmup with a bar. 

Almost all the faces at the end of the warmup said something like "Holy crap."

I know, I know.  You want to save yourself for the WOD.  Forget that idea.  Going into the WOD luke-warm is a bad idea.  You will be inflexible, your body won't be prepped for the movement, and it will stagger your growth as an athlete.  A full-on, balls-to-the-wall, your-workout-is-my-warmup is the Crossfit prescription, and if you're not doing it, you're not really doing Crossfit.

 

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Workout of the day:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

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This Saturday - anyone that wants to come - Crossfit Salem is having their grand opening!  We'll be meeting at the box at 7:45 sharp to take whoever wants to come up.  Also - the WOD will be moved to 7:00am for the folks that won't be coming to Salem and still want to get a WOD in.  This Saturdays workout will be a bit condensed and not nearly as fun as the Salem open house.
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Workout of the day:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift
Push Press
Squat Clean
Scale to last around 20 minutes.

Set up three bars and storm through for time.

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Workout of the day:

4x800 meter run

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I know its tempting to just run at home, but if you can, come to our running times.  Your going to find yourself running a LOT faster when your with a group.  You push yourself SOOOO much harder and its a lot more fun!

Plus Daren and Eric are going to have a fun warmup and game prepared for before the relay.
 

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Workout of the day:

Three rounds for time of:

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Workout of the day:

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Rep schemes will be adjusted to your ability.
If you don't have an L pullup, we'll sub Pullups and L-sit.
If you don't have a L-rope climb, we'll Sub Knees to Elbows/Situps/Rope holds.

Or a workout you can do today:

25-20-15-10-5
Pullups
Second L Sit (Watch the clock and hold it. Rests don't count towards your score)
Situps
High Box Steps

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Another sticker opportunity.  This sticker will be completely different than the the 100 burpee challenge sticker.  These stickers will be very very cool.

For every friend you can get the finish the burpee challenge, you get a unique, once of a lifetime sticker.   Start finding friends to do this with you! The longer the wait, the bigger the buy-in your friend has to do!
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Workout of the day:

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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Everybody is doing phenominal!  Remember that workout we did a while back with the rowing, burpees and run?  If you've forgotten, here's a video of us doing it in the garage:

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

 

Anyways, that workout is happening on friday.  The scheduling will be a bit funky for that day - there will be lots of class times, 15 minutes apart, 3 people in each class.  This will ensure there is a rower for everyone and we can shuttle everyone thru effeciently and effectivly.  Make sure you sign up and come as close to your time as you can.

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Burpee Challenge Day 6
Wednesday: 6 burpees (21 burpee buy in)

 

 

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Workout of the day:

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

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Sorry I've been a bit edgy the past week - I think some of it may stem from lack of sleep.

Speaking of which - make sure you are getting your sleep.  An interesting theory was recently chatted about in this weeks Crossfit Radio (episode 80).   If you have a few minutes to listen to it, I'd love to chat with you about it and maybe we'll try out his theory.

A sign of over training is later and later bed times, needing more poking and prodding to wake up, and a higher resting heart rate upon waking up.  (for those that check)
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Workout of the day:

"300 Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (20 Reps)
Sumo deadlift high-pull, 75 pounds 20 (Reps)
Box Jump, 20" box (20 Reps)
Push-press, 75 pounds (20 Reps)
Row (20 Calories)

Rest 1 minute between rounds.

 

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We're going to try something new this week.  It might suck and not work, but heck lets try it.

On some days, it will be business as usual.  Warmup (perhaps by yourself or as a group) and then group skills practice.  (Expect this with anything that everyone needs to work on (i.e. Oly lifting, squatting, running, etc)

On other days, 5 minutes after class starts, I am going to choose one of the Eugene Crossfit Veterans to go outside for 10-15 minutes and warm all the veterans up.  In the meantime I will be working inside with the newer crossfitters with whatever basics we need to cover.

The outside warmup (vets) will consist of whatever the chosen vet wants to do. If you're in charge, do whatever you want - it's your time.  Be a team and stay together.  Oh and don't hurt anyone.  If you are not the one chosen make sure you follow the instructions of the leader closely - same as if it was me coaching you.

We will cycle thru vets semi-randomly and if you don't want to lead you don't have to.  Also if you want to stay inside and work on basics, thats fine too. 

When you come back in from your warmup, I may go over or have you work on a few things that everyone needs to work on and then we should be good to go.  Lets try it.

BTW:  Thanks Kathy, Daren, and Travis for helping me come up with this idea.

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Burpee Challenge Day 3 and 4
Sunday: 3 burpees (6 burpees to start today)
Monday: 4 Burpees (10 burpees to start today)

 

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Workout of the day:

Team workout similar to "Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

 

Post number of pull-ups completed for each round to beyondthewhiteboard.

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Workout of the day:

Snatch - Heavy single
Clean & Jerk - Heavy single
Back squat - heavy single

Ab work of choice

Rower Sprint Intervals:
200 sprint / 100 m rest x 4

 

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Why do you think I spend so much time on skills practice before the workout? 

10 years from now I will drill you on the squat over and over again similar to what I do now.  Everyone has improvements to make even on moves so simple.  And if I can improve your squat efficiency by just 5-10%, your fitness level will accelerate so much faster.

Yes.  Some folks hate skill practice.  It sucks.  It's boring.  I do my best to make it interesting, but its the same thing over and over again.  That's why everyone skips it when they are by themselves or at a globogym.  A guitar player can't just jump on stage; a basketball player isn't going to achieve anything from just playing games.  It takes hour after hour of picking and progression for the guitarist, and dribbling and shooting for the basketball player.

The skills practice is part of the workout.  It is meant to make you better so you can increase your fitness level.  If you don't listen, and strive to be better, you will not get that benefit. Once the workout hits, the technique should already be there.  The focus of the workouts is intensity.

If you have a huge ego, think you know everything and feel like you don't need this practice, you won't last long in our box. 
 

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LOL.  Speaking of T-shirts, a new article was just posted on the Crossfit Journal about 10 minutes ago about T-shirts.  I haven't read it yet, but here's the link.

Post thoughts of article to comments.
 

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Ok.  So be it!  We'll start the 100 burpee challenge as soon as I get the ok from the doc. (I broke my hand playing softball and am still in the recovery phase)

Speaking of breaking my hand playing softball, remember that Crossfit are going to give you HUGE increases of power in your sport.  So much so that your GPP (general physical preparedness) grows faster than your SPP. (Sport Specific Preparedness) You're going to find yourself exploding and getting quickly to the ball in raquetball, flying down trails while running, hitting folks with double the force in football, and, in my case, getting close to fly balls you have no business being close to in softball.

So what to do?  There's lots of strategies.  I would recommend doing similar to when you get a new motorcycle that is just a bit too much for you.  Ease up on the throttle a bit and feel it out.  Let your coordination and agility catch up with the new horsepower.

We don't want you putting holes thru raquetball walls, breaking opponents in football, or breaking your hand in softball!  :)

Post gains to your sport and thoughts to comments.

 

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There's been some talk of starting the 100 day burpee challenge - this is 100 days of burpees; 1 burpee the first day, 2 the second, 3 the third..... until you get to 100.  Burpees don't have to be done at one point of the day (they can be spread out) and if you miss day(s) or start late you have to get the burpees done that you missed.  Burpees in the WOD don't count towards your total for the day.  Who's in?
 

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Next week, there are a lot of new times -- Daren and Eric are going to pick up a few times.  These guys are fine tuned and ready - give them the same respect and patience you give me.

We're constantly trying to rework thing to find out which times work best.  Keep the suggestions coming on which times work for you, we really take those into account.  Eventually there will be times like crazy throughout the morning and evening.
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Introducing our newest Crossfitter!  Maile Audrey Mei Ling McCoy  ------------------------------------------------------------------------------------------------------------------
A couple new members, Leigha and Devin, work for High Maintainace Salon.  They haggled the owner into offering 20% discount of facials, haircuts, nails, tanning, etc to all Ecrossfit members.  Just bring in a Eugene Crossfit business card to get your discount.
 

 

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Sorry for the late post.  No it is not intentional, I thought I clicked publish last night....

Workout of the day:

"Girls that skip running days get HUUUUGGGE."

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This is key: How much pain can you eat? When the misery index rises, what do you do? Having a plan helps. Before getting to specifics, here are a couple of general things to do to up your intensity.

The General:

1. Go to an affiliate. I know we are all too expensive and generally not worth it. The workouts are free and we should be too. Sarcasm aside, if you are doing the workouts of the web, the quality of your movement probably is not what it could be. A certified trainer will make sure that you are at least hitting the proper Range of Motion. ROM suffers, right along with you, under duress.

At an affiliate, the trainer will help you maintain ROM, whereas alone in your garage you would let it slide. A certified trainer will teach you the proper mechanics of the movements. Doing the movements correctly is more effective, efficient, and safer. In doing the movements more efficiently and effectively, you will go faster, move heavier weights, and be able to sustain the movement longer. This is both a blessing and a curse.

2. Workout with a group. CrossFit turns fitness into sport. 3-2-1 GO! has a different meaning alone in your garage than it does in a park with a friend or at an affiliate. You want intensity? Do Fight Gone Bad at an affiliate. Men will die for points. There is something about the group dynamic that automatically doubles the intensity.

3. Go to a cert. I remember reading a post from a guy who had been doing the WOD for over a year. He wrote about the cert experience that he had knocked three minutes off his Fran time and discovered what intensity meant.

4. Watch affiliate videos. Look at some of the affiliate videos for inspiration, to see regular folks giving it their all.

5. Resolve not to be a big baby. In our box, we have guys who have been blown up working out next to guys who complain when they stub their toe. Folks who have been shot, next to folks complaining about a hangnail. Who do you think works harder? Who do you think brings the most intensity? Don't be a big baby; it doesn't help. We all hurt. Resolve to move forward without complaint. We have a large bottle in our box marked YBF. Spray some on and continue: You'll Be Fine.

 

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What a great turnout yesterday at the park!  What fun!  I heard Aarons idea about a cook-off, what other things do you think would be fun as a group?  More Barbeques? Movie nights?  Fund Raisers?   and how often should we do them?
 

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Workout of the day - We really need a big turnout for this -- Please come!!  Come to the Park Celebration and dedication at Candlelight Park.  Show up sometime between 5 and 6:30 and do a WOD demonstration.  We'll be running a few different workouts throughout the day to demonstrate to the folks what a Crossfit workout looks like.

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Directions to Candlelight Park:  Take Beltline West until the first stoplight (Roosevelt.)  Take a Right (west).  Go one block and take a right on Danebo (north).  Go straight thru the light and 2 stopsigns, the park is on your left.  (Address: 963 Throne Drive)

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Here is our max leaderboard.  We utilize your max and based on that score we scale a lot of your workouts.  If we don't know your max, then it becomes challenging (and sometimes impossible) to give you the best amount of fitness to your workout.

For all you old-school Crossfitters, go back into the ecrossfit Archives  where there was max's and write down your max, and then when you come in record it on the board.  (Make sure to write really really small).  Don't forget to look at Crossfit Total Days.

Also, if the only data you have on the back squat is a x5 day, come in and write that score with a x5 after it.  (Example:  Suzie 135x5)

If you've been keeping up with beyondthewhiteboard. , this task is REALLY easy.  Everyone should be inputting their WOD times every day on this site, Lets make our post average go way up.

Plus, if you've inputted 30 or more workouts on beyondthewhiteboard. , you get a sticker for your profile! Let me know if you have 30+ and i'll add your sticker! (you can go back in time and record these)

 

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Some things in the kitchen that I think are vital for cooking to improve your fitness:

• A Barbecue (I prefer Gas because its faster, coals tastes better but it takes FOREVER)
• A Steamer (Make sure it is a good size for a TON of veggies)
• Olive oil and balsamic vinaigrette in a jar that is easy to pour
• A microwavable bacon cooker 
• Lots of Tupperware
• A good array of spices
  

And things you should always have on hand:

• http://robbwolf.com/wp-content/uploads/2008/01/shopping-food.doc.- follow this to the letter for a month to CRUSH your goals
  
• Meat
• Vegetables
• Nuts (pecans, walnuts, almonds)
• Fish oil tablets