December 2009 Archives

Kaycee with some nice active shoulders at the top of the thruster.  Sometimes as the weight gets tiring the thrusters don't go all the way up.  Drive it up to the top position.  We'll work with lighter weight thrusters soon and practice getting up to that top position.   

-----------------------------------------------------------------------------------------------------------------

----------------------------------------------------------------------------------------------------------------

In January I'd like to meet with each of you one-on-one and talk to you about the following things: 

• Your progress....
• How it went last year - what helped you, what slowed you down, what sped you up.  Lets reflect and look at attendance (did you do too much or too little?), nutrition, sleep, and most of all, progress.  This is not meant to beat anyone up, but just to go over the past and see what we can do.
• This next year
• Lets set some goals for next year.  Start thinking of some things that you want to do next year, something that will motivate you.  On tomorrows post I will post some criteria for successful goal setting.
  
• Ideas for Eugene Crossfit
• Looking for your ideas to make this place better.
• What is a success to you in a box?  What does a perfect box look/feel like?
  
• Asking for referrals.
• This is a big one for the box.  Everyone has friends that would love Crossfit.  Lets get them in for an introduction!

Expect it to last about 15-30 minutes.  There will be a signup sheet at the box the first Monday of January.  I'll be doing these one-on-ones while Kelsi and Daren take care of classes.

 

-----------------------------------------------------------------------------------------------------------------

----------------------------------------------------------------------------------------------------------------

New years Even and New Years Day I canceled some classes, but would be happy to add a couple more back.  Let me know.
 

Box Jumps!

-----------------------------------------------------------------------------------------------------------------

Click here to schedule a session:

---------------------------------------------------------------------------------------------------------------

 

-----------------------------------------------------------------------------------------------------------------

----------------------------------------------------------------------------------------------------------------
Want your New Years resolution to be a success?  Write it down.

 

CrossFit Flagstaff

-----------------------------------------------------------------------------------------------------------------

----------------------------------------------------------------------------------------------------------------

New Years Eve is right around the corner - that means that all of your friends are preparing to set goals for 2010 to be fitter and healthier.  Unfortunately, many of them have set this same goal year after year and they are back at square 1.

Thank you so much for all the work you guys do to talking and sharing Crossfit with your freinds.  I hope you will continue to talk to your friends about Crossfit and invite your friends to meet with me for a free introduction.  Make sure you emphasize the good things - talk about how fun it is, how well it works, and how they are going to love it and stick with it this year.
 

Active, tight, shoulders on the bar are the key to a heavy push jerk.  Jaime giving an all out effort on this one - as he continues to work on flexibility and constant upward pressure at the landing he'll be able to throw up more weight.

-----------------------------------------------------------------------------------------------------------------

Click here to schedule a session:

----------------------------------------------------------------------------------------------------------------

Merry Christmas everyone!  Starting January 2010 I'd like to meet with every member of Eugene Crossfit one-on-one to discuss how you're feeling, how progress is going and what you need to do to reach that next level.   Many of you are doing great, but there's always new strategies we need to take and ways to motivate ourselves to dig deeper -- and for those of you that are struggling to make progress, maybe we can create a game plan together to finally reach new heights.

Also, this is a good opportunity for me, Kelsi and Daren to learn what we can do to help you reach your goals. 
 

Merry Christmas and Happy Holidays!  No Crossfit December 24th and 25th.  Take the time and enjoy your families.  If you get a chance go out for a long brisk walk to get some fresh air.  There will be a good ol' WOD on Saturday - one at 9am and one at 10am.  The 10am will be for Advanced Crossfitters only. (6+ months and proficiency in the movements and oly lifts)

- Also, registration just opened to be either a spectator, volunteer or competitor at the 2010 Crossfit Games Oregon Idaho sectional.  If you want to compete you need to sign up here soon. (before it sells out)  Dates:  March 13-14 in Portland. 

Keep in mind that this event will be selecting for the Crossfit Games and will be very difficult; there might not be scaling allowed.  If you have ANY thoughts or dreams of being a future Crossfit Gamer anytime between now and 5 years, you should compete at this to see how you do.  It will be a good measuring stick at what we need to do moving forward
 

Josh working the frog stand.  Folks, this new gymnastic warmup is going to develop you.  Don't shun it.

-----------------------------------------------------------------------------------------------------------------

Strength:

Maybe Deadlift (depending on time)
3 - 3 - 3
85% of max

Workout of the day

"Fight Gone Bad"

Click here to schedule a session:

----------------------------------------------------------------------------------------------------------------

Anyone want to come over for new years day and watch the game?  Maybe a WOD in the field right before?
 

Kyle.  Box jumps.

Who's doing what in the background?

-----------------------------------------------------------------------------------------------------------------

Strength:

Thruster [mov][wmv]
1 - 1 - 1 - 1

Workout of the day

Post total reps from all 32 intervals to beyondthewhiteboard.

Click here to schedule a session:

----------------------------------------------------------------------------------------------------------------

 

----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

 

----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

As many of you know, Kelsi is going to be running Crossfit Kids.  Its Crossfit set to more fun and games.  Lots of planning needs to be done before it can be started - plus she has to go to a cert in southern California.

If you or anyone has a child that will be interested in joining, we need to know.  Let us know the times of the day that will be best for your kiddo too.
 

----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

One of the owners of Crossfit Boston, Steve Rast, is coming to visit our box tomorrow at the 4:45 pm time.  If you'd like to meet him, come to that time.  He is also re-locating out here the end of March - we're looking forward to having him!

Also available for that special someone for Christmas - Eugene Crossfit gift Cards.  Let me know if you are thinking about it.

And thank you guys so much for contiually talking about Crossfit.  One great opportunity is with new years coming up - start asking folks if they have thought about their new years resolutions - and if they mention anything about health and fitness, make sure they know there is a choice available that will really work (and keep them motivated) this year!
 

----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

Thats how Tiger Woods does it.  That's how Mikko Salo won in the 2009 Crossfit Games. 

Now you might not be Tiger or Mikko or Travis Melvin, but who cares??  Everyone that is a member of Eugene Crossfit is an elite athlete.  Your primary goal is to go out and have a really fun time.  Sure, you want to take your training seriously and do it to the best to your ability, but that's not the primary goal.  Never make the endpoint your end-all-be-all.  The ride is what makes it great! 

 

Before I make this big announcement - don't forget to bring your canned food in for the hungry families in Lane County.  They are picking it up on Thursday.  Please lets fill this up!


----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

So I was trying to figure which one to hire - they both made it so difficult to decide. 

• Both have strengths that would add so much to Eugene Crossfit.
  
• Both would make a perfect fit to what we need to grow and develop ourselves as friends and athletes
  
• Everyone has grown to love both of them.  (including myself)
• And I really truly believe both could go on to be among the best coaches in the city of Eugene, the state of Oregon, and perhaps even rank among the worlds finest Crossfit Coaches if given the opportunity.

The problem is, we don't have enough money to hire both of them.

So I did everything a good Crossfit Coach would do (and threw away everything I learned in business school).  I HIRED BOTH! 


But... hiring both puts us into the red by a lot every month, so what I need everyone to do is spread the word of Crossfit to your friends and family.  Schedule me introductions.  Make a facebook post.  Anyone and everyone that you think might like Crossfit, get them in contact with me. 

New years is the time everyone and their dog is setting new years resolutions that usually die out by the time February hits.  Lets make sure they know about Eugene Crossfit.
 

----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

Want to jumpstart your metabolism and lose some extra pounds?  Try adding 3-5 hours of slow cardio per week into your routine.  This is keeping your heart rate between 55% and 75%.  This is going to improve your fat metabolism, cardiovascular function, immune system, increase your energy, etc.  It's gunna seem really easy but it will do the trick.

55%-75% means this:  you break a light to moderate sweat, can easily coverse without getting short of breath, and you finish feeling refreshed and energized instead of slightly fatigued and hungry.  (all of this is in the primal blueprint book)  If you have a heartrate monitor, that would be ideal, but its not necessary. 

DO NOT go past that 75% heart rate for long periods.  It's ok every once in a while (like for big races), but doing it all the time will send you into the 'Chronic Cardio' range and mess with your fitness goals.

 

----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

• This is a big week for Eugene Crossfit.  On Tuesday I will be hiring a new coach, to be starting officially January 1.  Kelsi and Daren have been dedicated members with us since nearly day one, and I am having a tough time deciding which one to hire first.  They are both really awesome.  On Monday they will be each spending 10 minutes with you coaching a fundamental movement and I will use their coaching to help me decide.  Also, I would love any feedback via email (ecrossfit@gmail.com) on what is important to you in a Crossfit Coach.

• New warmup.  We will be ramping up a new gymnastic warmup starting tomorrow.  It won't be in full swing until January 1 - so we will be using the next two weeks to practice and dial things in.  In its full form on January 1 it will be more extensive and elaborate than anything we've ever done for warmups, but for now we're ramping everyone up and learning about it.

• Also starting January 1, the hiring of a new coach will allow extra time to be devoted to new members joining.  We're working on an EXTENSIVE 4-6 week boot camp, an on-ramp program to get folks accustomed and accumulated to Crossfit before they ever come to a regular WOD.  This will cost much more than the up-front cost now, but will dial things in much more to allow for smoother transitions for new members.  Still working on the details, but current members will be allowed to attend the boot camp at a lesser cost.  Try to get your friends to join before the new year to save some money.
  

 

Classes Cancelled today (Saturday).  I just went outside and slid around on the road.  Have a great weekend and stay safe!  

----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

 

First, the 2010 Crossfit Games was announced today.  You can find the information here.  If you are interested in competing on the Eugene Crossfit Affilate team or as an individual, let me know.

And whether our team or anyone qualifys or not,, I'm driving to the Crossfit Games July 16-18 to at least spectate.  It will be an amazing, once-in-a-lifetime experience for anyone that goes -- nothing would please me more then to bring 30+ other Eugene Crossfitters along to watch.  (yay!  Camping!)

----------------------------------------------------------------------------------------------------------------------
And now, the moment you have all been waiting for:  The results to the 2009 Ecrossfit Challenge:

It was pretty amazing that ANYONE improved.  The first time we did it the weather was mild and calm, while the second time was freezing cold.  The cold can have a huge effect on your time, but still 15 people improved!  Nice work!!

 

----------------------------------------------------------------------------------------------------------------

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

• Ok, I'll admit Helen was pretty brutal all day today in the cold cold weather....  You guys stuck it out and did great.  I didn't hear a single whine or moan the whole day - for that reason everyone that came and did helen yesterday gets a No Whining badge.  Nice work!
• I originally canceled Friday at 6am but due to popular demand it's back.
  
• Saturday (tomorrow) from 10-12 Crossfit Salem is hosting a performance workshop.  Click here for all the information.  I'll be heading to it, anyone else that wants to come is welcome to come with me.  Lets plan on leaving my house at 8:30 am (963 Throne Drive).  LEt me know if you are interested.
• Results for tomorrow to be posted SOON!  Its amazing how many people improved!  We had 15 people improve even with the COLD weather conditions.  Amazing!
  

 

----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

 

----------------------------------------------------------------------------------------------------------------

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 beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

One of the great things about Crossfit is everyone here loves to work hard.  Everyone that stays with Eugene Crossfit understands that there are no shortcuts to results, and hard work is the key to great results. 

In that quest for fitness and hard work, sometimes we (mostly the men of eugene crossfit) have a tenancy to become over ambitious get greedy.  I understand that you are motivated and want to work hard, but putting too much on the bar is not a good idea if you cannot maintain form.

For 1.  Its not safe.
For 2.  You are limiting your development.  Incorrect technique caps out much sooner than correct technique.  It also uses different muscles.

And for a lot of you, you are not hitting the right weights because you are not entering it and reviewing it on beyondthewhiteboard.com .  I post the WOD's a day early so you can look back at your score and see how you did the last time you did it.  Many of you have no clue of the weight, time or score of the last time we did the WOD and if you would take only 10 seconds every day to enter it in on the computer you would have the data and be able to improve quicker at a safer rate.  It's gunna help! 


 

----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

 

----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

 

-----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

The Book Primal Blueprint is in.  I dropped the price to just over my cost ($20) because I really think this is going to give you the extra edge you need in fitness.  I'm not sure its 100% correct, but he makes some great points that are going to really boost you thru your plateau.

Remember, losing the initial pounds and making huge improvements come fast at the beginning, but as you become stronger, faster, leaner and better it takes more planning, intensity, motivation and preciseness to keep improving.  That's one reason why when you play church basketball or do power and step class you get fit at first, but then after a while its just not that great for improving fitness and you plateau...   You need more.
 

-----------------------------------------------------------------------------------------------------------------

Workout of the day

Skills Practice: Learn how to use the rollerball and Foam Roller.
This will also be the skills practice for Monday.  I'd like to get everyone familiar with using these tools so they can reap the HUGE benefits of flexibility, recovery, and injury prevention they bring.  Be ready because if you are tight they are TORTURE... =)

Post time to beyondthewhiteboard.

Click here to schedule a session:

--------------------------------------------------------------------------------------------------------------

Rule #1 - Saftety first. 
In the event of ice being on the roads, the last thing I want you doing is running around slipping and twisting an ankle or something.  Sometimes at class we'll make a judgement call and switch the Workout of the Day up to something safer.

 

If you didn't see it on Saturday and haven't seen it on Facebook, here's a video of Andy (from Crossfit Salem) beating me by one at the Civil War on a 1 minute burpee off.  Next time we have the Beavers in reach, DON'T LOOK AT THE CLOCK!  DOH!

-----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

----------------------------------------------------------------------------------------------------------------

Don't forget to bring in food from your pantry and donate it to needy families in Lane County.

Lets play a game, starting tomorrow at the 6:00am class - If nobody brings a can of food to donate to starving kids, everyone does 10 burpees, and for every class that doesn't bring a can of food, we add however many people showed up to the previous class to the burpee tally.

Ok, that was confusing.  It will look like this:
6:00am class - 10 burpees, 8 people showed up, nobody brought cans
8:30am class - 18 burpees, 10 people showed up, nobody brought cans
9:30am class - 28 burpees, 20 people showed up, nobody brought cans
4:15pm class - someone brought cans - No burpees!
5:15pm class - 10 burpees (start over)

Oh and no 5:15, 6:15, or 7:15pm class tomorrow for everyone to watch the ducks beat the beavers.  If you want to come over to my house and watch it, Clay, Donna, Robin, Daren, Jennifer and Josh are coming and we'd love to have you come along as well and watch it with us.  If you want to bring something, bring a paleo snack - if not, don't worry about it just bring yourself!
 

-----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

----------------------------------------------------------------------------------------------------------------

I'm having some folks over to the duck game Thursday night.  If you want to hang out, come on over.  (P.S. There might be a beaver fan there)

Sorry about my facebook rant yesterday.  It might of been inappropriate.  I still love you even though your not on facebook. =D

Bring your canned or packaged food in, we have a bin at the gym for a food drive.  We have two weeks to fill it up, but lets try to fill it up as quickly as we can.  This is a good opportunity to get rid of all the garbage food in your pantry and get more healthy.  And if you want to go the extra mile bring in healthy food too.  If you have any questions, contact Robin R at

 

-----------------------------------------------------------------------------------------------------------------

Workout of the day

Post time to beyondthewhiteboard.

Click here to schedule a session:

---------------------------------------------------------------------------------------------------------------

You're not on facebook?  Whats wrong with you!?  I've got oodles and oodles of pictures of you on there, its full of flavor, lots of trash talk with the Crossfit Salem crew, connect with friends of the past, etc, etc.  Get going!  =)

Also when you are writing your times down on the whiteboard - make sure you write how you scale it.   If your double unders are singles, if your using a pullup band, if you use a lighter weight, etc.