Tommy and Jaime cranking out cleans while Scott and Emilee cheer them on.
On a related note, please clean up your pullup bands at the end of class so beautiful people like Scott can be seen in pictures.
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Workout of the Day
ECROSSFIT Challenge
Today is the start of the first Ecrossfit Challenge in 2010.
Here's how it works:
1. We'll do "Karen" today (150 wallballs for time). We'll do it again in 10 weeks. The top 3 most improved wins prizes.
2. You must go all out today. Give it everything you got. Not putting your all into the first workout to simulate most improved is called 'sandbagging' and sucks for everyone, but mostly for the person who sandbags and didn't earn the prize. Remember: Crossfitters are hard-working and honest - we never cheat.
3. WallBall Height - RX is where the middle of the ball is at the middle of the 'X' or higher. Most balls need to hit this height or higher for it to be RX.
Some options for scaling Wallball height:
a. 'Top' - The top of the ball reaches the height of the X
b. 'Between' - The middle of the ball reaches the spot between the X and the --
c. 'Line' - The middle of the ball consistently reaches the --
d. 'Below' - The ball is below the --
This might be confusing now, but there will be a coach there to help you determine what you are aiming for, and also which mark you were consistently hitting. (We will be taking notes during the workout)
The reason we are doing it this way is not to be hard on you, but to get an accurate measurement so we can really see your improvement. In 10 weeks, you'll be aiming for that same mark using the same weight and we want you to know how exactly much you improved. =)
Click 'schedule' at the top right of the page to schedule a session.
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CrossFit announced the first details regarding the Affiliate Cup Event. Here's the highlights:
- First
off, EVERYONE who registers and competes at the Sectionals in Portland
in March and continues on to attend the Regionals and Games will be
part of the Eugene Crossfit Affiliate Cup Team. We will simply use the Sectionals
as our ranking system of where athletes fall into the Team Depth Chart.
There will always be the chance of injury or substitution for many
different things that can come up so we need to be as deep as possible
and everyone that is on the team needs to be ready to step up. We can
have one non-participating coach, which adds an additional spot, and we
will need a support and alternate crew.
Here is the announcement from Crossfit about the teams:This year, the fight for
"World's Fittest Gym" is
going to be tougher than ever. There will be open registration for
teams at the 13 worldwide Regionals (first come, first served). Only
the top several teams from each Regional will be invited to compete in
Aromas.
Rules:
At the Regional level, an Affiliate Team
must consist of a minimum of four to a maximum of six athletes. The
team needs to have a minimum of two men and two women. All members of
the team must actively train at the same facility, which does not have
to be an official CrossFit affiliate gym.
At the Regional level, all the workouts will be conducted as team workouts
with teams of four. Two men and two women will be competing at one time
as a team. This will allow team captains or coaches to substitute
members prior to an event based on team members' individual strengths
and weaknesses.
There is only one team permitted per gym. We
recommend having tryouts and competitions within your affiliate to
determine your team of four to six athletes. But that is just a
recommendation. The team itself qualifies, which means teams that
qualify for the Games can make changes to their roster between the
Regionals and the Games.
For teams that qualify for the Games, the rules will be slightly
different. One key difference is that all teams must send six athletes,
three men and three women, to Aromas. A non-participating coach is
still optional.
An equal number of team spots and individual spots are allocated to
each Regional. For example, if your Regional allocation for individual
spots is 4 men and 4 women, there are 8 team spots allocated. Last
year's champs, Northwest CrossFit, are prequalified and invited to the Games in Aromas.
There will be no team competition at the Sectional qualifiers.
Team registration at the Regional will be open (first come, first
served). There will be no open registration for individuals at the
Regionals (everyone must qualify). This does not apply to the Master's
competition, details of which will be coming shortly.
Registration is not currently open
for the Regionals in any way. We will open team registration in a few
weeks. We will give you plenty of notice before it happens.
Here.
Ok Guys and Gals - At
Regionals (OR, WA, UT, NV, AK, ID) the top 6 teams will qualify for the
Games. Luckily, Northwest CrossFit ('09 champs) automatically qualify
so we do not need to compete against them. We DO need to compete
against our friends at Oregon CrossFit (6th), Rainier CrossFit (31st)
and our friends at Ute CrossFit, as well as many other new teams that
will certainly come out of the wordwork. We expect at least 50-60
teams at Regionals which means we must finish in at least the top 10%!
We need to train hard and smart these next 4 months in order to have
our top 6 athletes peak at the right time and allow COC to compete in
Aromas!- So Far These Are The Athletes That Have Committed to the Eugene Crossfit Team:
MEN - Jeremy, Josh A
People on the fence: Flanders, Travis, Clay, Ben, Devin, Andrew
Women - Amy, Kelsi
People on the fence: Kendall, Heather V
That's
right we only have 2 women and 2 men committed so far! We need at least 2 more
and have 4+ on the fence. Who's going to step up and make sure we fill
a team?ALL
OF THESE THINGS ARE OPEN TO ALL STUDENTS! We want as many students as
possible involved in this year's team. You can be a part of the team
by competing, cheering, traveling, working out with, encouraging,
supporting,etc!
3, 2, 1... GO!
