Run, HSPU, Pullup, Monday, 12/14/09

On knees to elbows, feet to bar, skin the cat, inverted rings, etc; keep your elbows straight to add difficulty. Jason shows us how its done.

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Workout of the day

4 Rounds for time

Run 400 meters (or Row 500 meters)
15 Handstand pushups
21 Pullups

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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.

Comments

On knees to elbows, feet to bar, skin the cat, inverted rings, etc; keep your elbows straight to add difficulty. Jason shows us how its done.

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

Workout of the day

4 Rounds for time

Run 400 meters (or Row 500 meters)
15 Handstand pushups
21 Pullups

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

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.

Comments