Eugene Crossfit: October 2009 Archives

Halloween Workout, Saturday, 10/31/09

Ben doing a pistol workout with a 1.5 pood kettlebell. Thats 54 pounds!

He was in the top 20 worldwide (that posted on beyondthewhiteboard) times. Nice work Ben!

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Workout of the day

Filthy Fifty!

Post loads to beyondthewhiteboard.

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"Elizabeth", Friday, 10/30/09

Tyler, Natalie and Flanders.
Nice work team!

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Workout of the day

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Saturday, Saturday, Saturday. 10AM. Halloween fun. See you there!

"Fran", Thursday, 10/29/09

100 meters at Hayward Field.

I cheated on accident. :(

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Workout of the day

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Hey all - We're moving the Halloween thing this Saturday to 10:00. That will give more folks time to sleep in and opportunity to wake up.

Deadlift, Wednesday, 10/28/09

Doris nailing down some deadlifts.

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Workout of the day

Deadlift 3-3-3-3-3

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Alrighty. Before I forget, make sure you come to the workout this Saturday. Lots of games, treats, and a good opportunity to hang out and get to know each other. Expect to have fun. Bring a friend or family.

Ok. So now that I've got you going to the Halloween WOD, listen to this:

I know you want to do the workouts as RX'd, but that is just not going to happen unless you start building strength. Its going to take YOU showing up to the heavy days and doing the workouts right.

Here's what I mean, take a look at this whiteboard: This is from a previous heavy day.

If you want to get stronger - you are going to have to lift heavy throughout the entire workout. I circled in red the lifts that are not going to build strength. These should be part of your warmup and not your work sets. Strength cannot be attained by lifting sub-maximal loads.

Lets take today for an example. Your FIRST set of 3 deadlifts should be at least 90% of your max. You should be working towards a new max and each set of three should be extremely taxing.

Run 5k, Tuesday, 10-27-09

Riley loves Crossfit. =)

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Workout of the day

Run 5k

Remember - there is a running badge to each person that improves the most over their previous time for each time slot!

Post time to beyondthewhiteboard.

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Oooooo Halloween workout this Saturday! Going to be lots of fun!

Bring your best costume and your game face because there will be some contests very different from the event last week! You won't have to clean and jerk your bodyweight to win this one! =)

And what could be better than a WOD at the end! I'm thinking Filthy Fifty! Is there a better WOD for halloween??

Row/SDHP/Pullups, Monday, 10/26/09

Click here to check out the results of Saturdays event.
Thank you all for coming. We had a great turnout. 40 people.

I know I'm already looking forward to the next one in January.

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Workout of the day

Complete as many rounds in 20 minutes as you can of:
Row 250 meters (or run if rowers are taken)
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds completed to beyondthewhiteboard.

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I would just like to thank all of you guys for what you have done. I was thinking during the event on Saturday what an awesome thing that Eugene Crossfit has become. Everyone here has really grown close to each other and we really have something special. It wouldn't have happened without your help.

I know it probably goes without saying, but just to make it official, Eugene Crossfit is yours.   There's no way I could have (by myself) made it as good as it is and there is no way I can make it better. Thank you for all you do.   I credit you all.

Moving forward, what can we do to make it better? The first thing is we need to make ourselves better. Better athletes, better students, better people.

Second, we need to help others. Everyone is doing a great job at this. I noticed at the event I couldn't be everywhere at once so you all stepped up and helped each other. Helping coach the movements, cheering each other on, giving encouragement, building each other up.   It was awesome.

We also need to find more folks to get in here. You know your friends better than I do - so just let me know what will help them get started comfortably and sold on Crossfit.   I think the intro works best but maybe bringing them in for a WOD, having a free week, or whatever - just let me know.

And then making the system better. I need your feedback. Let me know your ideas!

Results of Saturdays Q4 2009 Event

First off, thank you all so much for coming - We had an amazing turnout. Thank you all for coming and making this event a huge success. Thanks to Brian, the ART guy, for coming and helping out. Make sure you join his fan page on facebook and use him as a resource to keep your body moving efficiently.

Thanks to all those that brought non-members. Thank you Jason, Lisa, Page, Sammy, Sean and Justin for coming - you did awesome. Each of you 5 impressed me and we would love to have you join the Crossfit Family.

Starting off, the WOD was ground to overhead for max weight. Each participant was given an empty bar and had 7 minutes to get as much weight over their head as possible. Here were the scores:

MEN	Overhead	WOMEN	Overhead
Stoneburg, Ben	245	Smith, Loree	215
Stecker, Jeremy	225	Durfee, Amy	125
Crippen, Andrew	225	Melvin, Kelsi	110
Clark, Riley	215	Russo, Carrie	100
Melvin, Travis	205	Vanbuskirk, Heather	95
Givens, Clay	205	Lumbra, Katy	85
Ahrens, Justin	185	Alvis, Letha	77
Tway, Justin	185	Runyan, Robin	75
Alvis, Eric	175	Givens, Donna	75
Kromerek, Daren	165	Khalsa, SatHari	70
Ledbetter, Aaron	165	Mccoy, Michelle	70
Albin, Joshua	145	Jones, Suanne	70
Snook, Jason	120	Kirnakj, Marie	65
Severe, Sean	115	Alvis, Holly	65
Russo, Sammy	115	Kruit, Erin	60
Tyler, Page	105	Snook, Krista	60
		McKenzie, Karen	60
		Brown, Doris	42
		Modee, Lisa	Practiced

The next event was how many double unders can you complete in 4 minutes. A double-under is done with the jump rope, with two rotations for every jump. Here were the results:

MEN	DU's	WOMEN	DU's
Melvin, Travis	309	Melvin, Kelsi	161
Kromerek, Daren	250	Alvis, Letha	122
Snook, Jason	180	Smith, Loree	92
Stecker, Jeremy	144	Alvis, Holly	73
Crippen, Andrew	78	Kirnakj, Marie	63
Clark, Riley	60	Runyan, Robin	53
Ahrens, Justin	59	Vanbuskirk, Heather	44
Stoneburg, Ben	47	Durfee, Amy	41
Ledbetter, Aaron	44	Khalsa, SatHari	11
Albin, Joshua	44	Russo, Carrie	5
Severe, Sean	38	Kruit, Erin	2
Givens, Clay	35	Mccoy, Michelle	262*
Tyler, Page	22	Snook, Krista	240*
Alvis, Eric	300*	Givens, Donna	238*
		Lumbra, Katy	180*
		McKenzie, Karen	166*
		Modee, Lisa	45*

* = single unders

The next event was a Mile Run. Here were the results:

MEN	Mile Run	WOMEN	Mile Run
Severe, Sean	5:50	Melvin, Kelsi	6:34
Stecker, Jeremy	6:01	Vanbuskirk, Heather	6:47
Kromerek, Daren	6:02	Kirnakj, Marie	6:58
Melvin, Travis	6:05	Russo, Carrie	7:03
Stoneburg, Ben	6:09	Durfee, Amy	7:09
Crippen, Andrew	6:10	Lumbra, Katy	7:27
Givens, Clay	6:12	Khalsa, SatHari	7:33
Albin, Joshua	6:15	Smith, Loree	8:33
Ahrens, Justin	6:18	Alvis, Letha	8:43
Russo, Sammy	6:26	Alvis, Holly	8:48
Alvis, Eric	6:43	Runyan, Robin	8:50
Clark, Riley	6:50	Kruit, Erin	8:53
Ledbetter, Aaron	6:55	Givens, Donna	10:11
Snook, Jason	6:59	McKenzie, Karen	10:19
Tyler, Page	7:17	Modee, Lisa	10:56
Tway, Justin	800 meters

The next event was a workout called "Jackie". "Jackie" was a 1000 meter row, 50 thrusters (45 pound for men, 35 for women) and 30 pullups. This workout is scored by time.

MEN	Jackie	WOMEN	Jackie
Stecker, Jeremy	7:12	Durfee, Amy	8:58
Melvin, Travis	7:13	Melvin, Kelsi	9:02
Albin, Joshua	7:45	Smith, Loree	10:46
Clark, Riley	7:51	Vanbuskirk, Heather	14:08
Kromerek, Daren	7:52	Snook, Krista	11:00*
Stoneburg, Ben	7:58	Mccoy, Michelle	10:41*
Givens, Clay	8:03	Runyan, Robin	11:46*
Ahrens, Justin	10:30	Kruit, Erin	11:53*
Crippen, Andrew	10:50	Givens, Donna	12:03
Ledbetter, Aaron	11:00	Jones, Suanne	12:17*
Tyler, Page	12:56	Khalsa, SatHari	12:44*

* - scaled. Used a pullup band or lowered the weight. Understand that its hard to rank all the folks that scaled it. Some used thicker bands and heavier weights. Everyone that scaled it was given equal number of points for the end.

The final workout was for the top three men and the top three women. The workout was as many rounds as possible in 7 minutes of: 2 Deadlifts (225 pounds for men, 155 for women) and 10 Kettlebell swings (53 pounds for men, 36 for women). Here were the results:

MEN	DL/KB	WOMEN	DL/KB
Melvin, Travis	8+7KB	Smith, Loree	10
Stecker, Jeremy	8+4KB	Melvin, Kelsi	5+2 DL
Kromerek, Daren	8+4KB	Durfee, Amy	n/a

And here are the final results for the Q4 2009 Ecrossfit Workout test:

MEN	Place	WOMEN	Place
Stecker, Jeremy	1	Melvin, Kelsi	1
Melvin, Travis	2	Smith, Loree	2
Kromerek, Daren	3	Durfee, Amy	3
Stoneburg, Ben	4	Vanbuskirk, Heather	4
Crippen, Andrew	5	Russo, Carrie*	5
Clark, Riley	6	Alvis, Letha*	5
Albin, Joshua	7	Runyan, Robin	5
Ahrens, Justin	7	Khalsa, SatHari	8
Givens, Clay	9	Kirnakj, Marie*	9
Severe, Sean*	10	Lumbra, Katy*	10
Ledbetter, Aaron*	11	Alvis, Holly*	10
Snook, Jason*	12	Givens, Donna	11
Alvis, Eric*	13	Kruit, Erin	12
Russo, Sammy**	14	Mccoy, Michelle*	13
Tyler, Page	14	Snook, Krista*	14
Tway, Justin***	16	Jones, Suanne**	14
		McKenzie, Karen*	16
		Modee, Lisa**	17
		Brown, Doris***	18

* - did not compete in one event (had to leave early or did not start it)
** - did not compete in two events
*** - did not compete in three events
In each of these cases they were scored in last place for the event they missed.

Finally, I would like to give a big congrats to everyone that showed up and competed. I hope you all had as much fun as I did. If you came away from this event with a stronger resolve to be healthier, get stronger, and be better - then I consider it a great success.

Remember, healthy competition is fun but Crossfit is not here to compare yourselves with others; its about learning about yourself and growing. The only real competition is you against yourself. Strive to reach personal records - push yourself to unseen heights - become the fittest you've ever been. This should be your mindset.

Thanks again for coming. I would love any feedback, both good and bad.

Multi-WOD 2009 Q4 Test, Saturday, 10/24/09

Kendall throwing the shotput. She's a rock star.

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Wods for the 2009 4th Quarter Test

1. Something to test your strength

2. Something to test how well you practice things.

3. A running test.

4. A benchmark Workout.

5. If we have time, the top scoring girls and the top scoring guys will compete at a short Workout...

These workouts and the order is subject to change at any point.

A couple things to bring:
Re-fueling. Hydration if you wish.
Your favorite jump rope.

Post times to beyondthewhiteboard.

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Coaches Choice, Friday, 10/23/09

Some good quotes from yesterday:

"You know you're a crossfitter when you run faster than the Sara Lee trucks." - Robin R

"a bunch of Ecrossfitters, running away from the Sara Lee Gluten Monster!" - Emilee

"Eugene Crossfitters, in the Zone, gaining on Sara Lee, bogged down by flour." - Rowe

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Workout of the day

Rest Day if you are coming on Saturday

If there is any possible way you can make it on Saturday, come. The day will be packed with yummy short WOD's and you're going to love it. If you can't make it, you'll be sad and wish you did. :)

Friday Workout:

Coaches Choice

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Saturday workout is 9-11. See you there!

Lots of people taking Friday as a rest day. What are the key ingredients of a successful and productive rest day?

Heavy Thrusters, Thursday, 10/22/09

Ok. I'm out of Sara Lee Jokes.
Post Caption to comments.

kathy riley jeff kelsi running small.JPG

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Workout of the day

Thruster 1-1-1-1-1-1-1 reps

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Here is the swimming whiteboard from Tuesday:

Make sure you come Saturday. WOD's will be going on from 9am to 11am. Maybe we'll go out to lunch after. Put your fitness to use in a competition! Here's your chance to bring the friend that always brags about the marathons he runs, basketball courts he rules, and the martial arts classes he dominates. (But it really won't be too bad)

Also, this is a good opportunity to practice how to hydrate and re-fuel on game day with multiple sports and workouts. Come up with a game plan before hand and use Saturday to practice.

Also, Bryan, the Active Release Chiropractor, will be there talking about joints, bones, postures, soft tissue, musculture, and how to make you a better crossfitter. Come with questions, especially if you have weird tweaks and tingles.

30 Muscleups, Wednesday, 10/21/09

Lincare Oxygen decided to empty some oxygen tanks during our widowmakers.
It 1. Helps us breath better and 2. Looks really cool.

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Workout of the day

Deadlifts 5x5x5
and
30 Muscleups for time

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When your doing a workout with three movements, try to make up the time in the transitions.

This means picking up the pace from power cleans to situps. Run over, and throw yourself down. It completely changes the workout.

Power Clean, Situps, Back Extension, Tuesday, 10/20/09

Clay giving it all hes got on the shotput. Olympic USA shirt and all.

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Workout of the day

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

10-20-09 power clean situps back ext small.JPG

Post time to beyondthewhiteboard.

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Remember, this Saturday is going to be a big WOD competition. WOD's will not be announced until the morning. I'm also debating on canceling all classes on Friday. I want everyone fresh!

Run, Pistols, Situps, Monday, 10/19/09

On Tuesday we are going to try a 7:30am Crossfit Swimming Class. Meet at Echo Hollow Pool. Robin Clevenger (the Ironmom) will be teaching us how to swim (and fine-tuning some that already know how). There will be a workout as well. I'm looking forward to it!

The address for the Echo hollow Pool is 1655 Echo Hollow Rd, Eugene Oregon.
Prices to use the pool: 3.75 for a single visit. $32 for 10 visits (punch card). $39 for a 30 day pass.
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Workout of the day

Shoulder Press 3-3-3

then

Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

RX is: "Pistol" is one-legged squat with Kettlebell or dumbbell. Men use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols, women 36 pounds or 1 pood. There are ways to scale this so no worries if you can't do a pistol.

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Meet at Hayward Field, Saturday, 10/17/09

Ok. I know I post pictures of Jeff a lot but look at him. I wish you ladies would let me post pictures like this of you when you are this smoked and miserable looking. Isn't it fun??

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Workout of the day:

Meet at Hayward Field at 9:00am. We have free access to the field and all the equipment. We'll play until whenever. (10:30 or so...) Maybe go out to lunch after.

This is a ONCE IN A LIFETIME opportunity for you to be taught by an olympic athlete. Don't miss it.

There is a parking lot on 17th and agate - the one on 17th is free for 2 hours.

Post time to beyondthewhiteboard.

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Deadlift + Resistance Running, Friday, 10/16/09

Would you rather be swinging kettlebells or watching kids in the playroom?

FYI: The 9:30 time has co-op babysitting. Bring your kid, and get a workout on. All you have to do is take a turn watching kids every so often. Contact Debbie for details.

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Workout of the day:

Heavy Deadlift x 9 (80-85% of max)
1 Sprint with partner holding band around your waist
Walk back to deadlift bar
Heavy Deadlift x 6
2 Sprints with partner hold band around your waist, walking back each time
Walk Back to deadlift bar
Heavy Deadlift x 3
3 Sprints with partner hold band around your waist, walking back each time

Post time to beyondthewhiteboard.

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Oh yes. Meeting at Hayward Field this Saturday. 9:00am. Doing fun stuff. Don't miss it. Loree, one of our members, went to the last Summer Olympics in Bejing in the Hammer Throw and she'll be teaching us a thing or two. We'll also bust out some of the other things and learn new stuff. Should be a lot of fun and a good workout.

The Saturday after (Oct 24) - 9am-11. We'll be doing a big ol' WOD off. Big event. Lots of Fun. Brian Gervais, the Active Release Chiropractor will be here hanging out and helping. This guy is much more then a regular chiropractor - he specializes in getting us moving more functionally, with better range of motion, and more explosive. He's spent a couple times working on me and each time I feel stronger, faster, and more powerful.

The Saturday after that, (Oct 31) is our Halloween WOD. Have you picked out your costume yet?

Chipper, Thursday, 10/15/09

Robin F on the pullup bar for the first time today. It was one of the most exciting things I've seen in a while. Crossfit is not only about getting strong and becoming fit, but about developing capacity and overcoming fears. Congrats Robin!

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Workout of the day:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

10-15-09 12 thing chipper with rope climb small.JPG

Post time to beyondthewhiteboard.

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Here's your chance over the next 8 weeks to really dial things in. Helen will be here before you know it.

One piece of advice from Riley when it comes to nutrition:

"Always have some protein handy. You always got your carbs and your fats - those are easy. I like to cook a bunch of chicken in bulk and have it in my fridge for the rest of the week so when I come home hungry I don't automatically resort to shitty food."
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Don't forget this Saturday we are meeting at hayward field at 9:00am. Going to be fun!

Ecrossfit Challenge, HELEN!, Wednesday, 10/14/09

Scott getting full extension on the box jumps.
Watch out for Scott on Helen. This kid can run.

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Today is the start of the next Ecrossfit Challenge! We will do this workout today, and in 8 weeks (The week of December 9th) the same workout will appear. First, second, and third place (most improved) over those 8 weeks will win prizes, acclaim, and stickers for their profile.

A couple rules:
1. You have to hit todays WOD hard. As hard as you can. 100% effort on both days. The honor code is in effect. Anything less than 100% is cheating.

2. Over these 8 weeks dialing in nutrition, getting adequate rest and recovery, working on your goat, and stretching to increase flexibility are going to be vital to you winning this.

Also: If you can't make it to one of my times tomorrow - LET ME KNOW. I will add times at midnight if I have to to help you come and get this WOD in.
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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.

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This Saturday, the WOD will be at Hayward Field. Loree has access to the the equipment and she's going to teach us a thing or two. Its going to be a lot of fun - bring a friend!

Snatch, Tuesday, 10/13/09

Kaycee, along with everyone else today, showed some serious focus and Determination. Nice work everyone.

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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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RESULTS are in!

Here are the results for the 2009 Summer Ecrossfit Challenge. And the winners are:

#1 - Tania - 38.2% Improvement - Wins a free T shirts and a Gold Sticker for her profile
#2 - SatHari -31.6% Improvment - Wins a free Water Bottle and a Silver Sticker for her profile
#3 - Clay - 25% Improvement - Wins a free Paleo Kit and a Bronze Sticker for his profile

Some other great accomplishments:
Ericka - 24% Improvement
Ruby - 23 % improvement
Daren - Hit 350
TMEL - 7 reps away from 400
Loree - Got on the board with using the mens weight
Eric - Hit 300
And lots of athletes who did Fight Gone Bad for the first time! Congrats everyone!

ECrossfit Challenge, Fight Gone Bad, Monday, 10/12/09

This is Ryan Flanders mid pullups. He's pushing his head thru the window of his arms and having a great time doing it!

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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)

Post time to beyondthewhiteboard.

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Alright, on 7/28/09 we started a challenge where we all did a workout called Fight Gone Bad.

Today, we see who improved the most. We'll all do the workout again, you will be surprised at how much you improved!

Here are the prizes:

Winner: T-shirt and a Gold sticker
2nd Place: Eugene Crossfit Water Bottle and a silver sticker
3rd Place: Paleo Kit and a bronze sticker

Here are the scores for the Ecrossfit Challenge in 7/28/09!

Team WOD, Saturday, 10/10/09

Rowe showing Chris Lalane (grandson of Jack Lalane) a thing or two in San Francisco.

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Workout of the day:

Team workout - The more we get here the funner it will be! Come for a great time!

Here's a clue - lots of barbells, a few thrusers, some power cleans, and sumo deadlift high pulls.

Also, throwing balls over beams. More balls over the beam = you team wins.

Also, team stickers are hot off the press. Today is the first day you can win them!

Post to beyondthewhiteboard.

Click here to schedule a session:

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Special Treat on Monday! Make sure you come! A benchmark workout everyone has been waitng for!

WooHoo!

Also, all whiteboard pictures from when I was gone are posted. So go ahead and update your beyondthewhiteboard account. =)

Angie, Friday, 10/9/09

Angela working hard on keeping the elbows high on the front squat portion of the Squat Clean. Sometimes the seemingly smallest things can be holding us back. Nearly everyone in this gym - get more flexible and reap the rewards 10 fold.

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Workout of the day:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Post to beyondthewhiteboard.

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- MVP for September: Letha Alvis. Not quite sure what she did, but during the month of September she improved SOOOO much. I'm talking leaps and bounds in technique and improvement. We've been working on her squat for over a year - and for some reason in September something clicked - nice work letha.

- Friday at the 9:30am class Lu Crenshaw, the owner of Crossfit Allegience in Medford, is coming to workout with us. If you can make it please come!

Something, Thursday, 10/8/09

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Workout of the day:

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post to beyondthewhiteboard.

Click here to schedule a session:

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More events:

- Saturday, October 24th, big saturday event, 2-3 WODs, 9-11am, lunch after

- Saturday, October 31st, Haloween Workout. Bring a costume. 9am

- Saturday, November 28th. Civil War. Beavers Vs. Ducks. Multi affiliate event.
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Also:

Last weekend Amy Durfee ran the Portland marathon using only the WOD's from Eugene Crossfit as her training. When she started 4 months ago she wasn't doing anything to regularly exercise. She felt strong the entire way and held steady splits. Her time: 4:46. So proud of you Amy! What goal are you working to tackle?

Bench/Pullups/Back Squat, Wednesday, 10/7/09

Clay working hard to keep that back tight, weight on the heals, shoulders on the rack, and knees pushed out. Which do you think is toughest for him?

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Workout of the day:

Something that resembles this:

Five rounds for max reps of:
Body Weight Bench Press(if small class) or Pushups (if big class)
Pull-ups
Body weight back squat

>

Post reps for all three exercises in all rounds to beyondthewhiteboard.

Click here to schedule a session:

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Crossfit EVENT TODAY - Wednesday 10-7-09 - 989 Throne Drive

6:30 at The Alvis's house. It's a Paleo potluck. Bring a paleo food to share with friends.

If you are thinking to yourself, "What the heck is paleo? - I have no idea what to bring??", PLEASE come anyway and don't worry about bringing anything, there will be plenty of extra for you. This event is meant to be a learning experience, and the more you have no clue, the more we want you to come.

Paleo is meat, vegetables, nuts and seeds and fruit. No starches (bread, wheat, gluten), no dairy, no sugar. See ya there!

Deadlifts, Tuesday, 10/6/07

- A little commentary on the Level II test I just went to. This thing is HARD! I barely missed a passing score - in fact of the 15 that attended (all great trainers) only two (that I know of) passed the course.

There were three tests, each consisted of each person teaching a group of people a Crossfit foundational movements for around 10 minutes. The moves I was chosen for was the Overhead Squat, the Push Press, and the Medicine Ball Clean.

After the test, the 15 of us waited anxiously over a 2 hour lunch. Man I was nervous. I replayed my performances over and over again. I felt like I did a good job, but there was defiantly some things I could have done better. Some mistakes were due to the nerves of the day, others were mistakes I find myself making on a daily basis. I also found myself coveting that little piece of paper. "Level II certified" is one of the highest honors given to Crossfit Coaches.

The the moment finally came to find out my score. Dave Castro and Annie Sokomoto pulled me into a room. My heart rate went thru the roof. Castro gently told me that I barely didn't pass, and my reaction was something I didn't expect. I let out a shriek, followed by a "Are you serious?!!". It wasn't a disappointed, upset, or angry shriek, it was a happy surprised shriek. It sounded like a holy-crap-I-can't-believe-you-got-me-this-awesome-gift-for-Christmas shriek.

Why? My happy shriek stemmed from the fact that no matter how long I've been involved with Crossfit, I keep realizing its better than I thought it was. Even with all my practice, time, and toil, they expect more. They want - no - they NEED me to be better! It must be this way. Who is interested in being part of a program where the standard is mediocrity? Not me! Why wouldn't it be the hardest test in all of fitness, it's Crossfit!

I'll be honest - I was a little bummed I didn't get that piece of paper. But what I did bring home is something better. Inside me is a drive to be better, and push myself even harder. My Crossfit Family here in Eugene deserves the best, and I'm going to keep striving for perfection. (And hold you to the same standard!)

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Workout of the day:

Deadlift 1-1-1-1-1-1-1 reps

and a short metcon

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Over the trip I came down with a cold. My assistant coaches will be covering for me so I can heal up and be 100%. Hopefully I will be ready to go Tuesday evening or Wednesday. Stay tuned.

SP, PP, PJ, Monday, 10/5/09

Emilee running. I don't mean to post pictures of her running so much but shes got such a smooth, relaxed, fluid motion.

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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 loads to comments.

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And speaking of running, both me and Emilee are certified Level I Crossfit Endurance coaches. We would love to spend time with you working on your running technique. Let me know if you would like to spend some time with me or emilee working on your running technique.

Team WOD, Saturday, 10/3/09

Pullups!

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Workout of the day:

Team WOD

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Everyone MUST keep a journal. I like to use beyondthewhiteboard.com. If you don't like that, grab a notebook to keep at the gym and keep track there. Write your scores down. Trust me, it is a HUGE part of your fitness and development of an athlete. Here's a quote:

"If you journal your sessions and record your workouts, you triple your chance of success. If you don't, you triple the chances that you will eventually quit." - Jeremy Stecker

Situps/Back Extensions, Friday, 10/2/09

The shirt says it all.

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Workout of the day:

Five rounds for time of:
30 Sit-ups
25 Back extensions

Push Press before.

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I'm off to go for my Level II Coaching Certification in Oakland this weekend. Take care of my assistant coaches Eric, Daren, Kelsi and Riley. Make sure to give them the same respect you give me. These are people you can trust - they will take care of you.

"Daniel", Thursday, 10/1/09

Riley teaching the finer points of the Kettlebell Swing to Karen.

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Workout of the day:

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

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- Sign ups for the potluck on the big whiteboard at box. This upcoming Wednesday at 6:30pm. Good food, good company, and look forward to some good games. Bring your spouse - and I think for this one get a babysitter. Later we will do more events for the kiddles.

- On the facebook Eugene Crossfit fanpage I created a discussion about carpooling. I know some of you live in Springfield, others on campus. Maybe it'd be nice to save on gas? Either post to the FB forum or post to comments on this blog if you'd like a ride or would be willing to carpool.
- That being said, Aaron doesn't have a car. If you live near 3rd place in springfield, he would love to snag a ride and pay his share of gas.

- We are getting rid of the paper cups. They aren't very environmentally friendly, make water taste like paper, and make the box look like crap. Bring a bottle to keep on the shelf at the gym so you have it available when you really need it. We have Eugene Crossfit water bottles that are stainless steel (no BPA leakage) available for $7.50.

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October 2009 Archives

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