February 2010 Archives

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Workout of the Day

Rileys WOD

"Helen"

Click here to see todays whiteboard

Rileys a new coach, level I certified.  While Daren is getting Endurance Certified in California, Riley offered to take Darens spot this Sunday.  (He promised to be nice!)

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Take your rest days as serious as your workout days.  I know this stuff is good fun, but you gotta rest!  You dig a hole when you workout, and you gotta let your body fill the hole up + some more.

 

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Workout of the Day

Team workout!

Click here to see todays whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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An article by one of my favorite old-school crossfitters, Greg Amundson, write this about him moving to a new area and starting opening their garage to folks to do Crossfit.  Sound Familiar?

"Over  the  course  of  about  nine  months,  Mallee  and                
              I   witnessed   a   simply   awesome   transformation   take                 
                     place at our gym. Although hard to describe in words,                       
                        we noticed our athletes had "got CrossFit." This wasn't                       
just evident in their CrossFit T-shirts and newly forged 
levels  of  fitness.  Conversations  revolved  around  new 
Zone-friendly  diet  recipes  and  techniques  for  learning  
double-unders,         kipping     pull-ups      and     handstand             
push-ups.  Everyone  walked  around  with  notably  more 
self-confidence yet maintained an air of humbleness." 

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Amy swingin the kettlebell.

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Workout of the Day

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Click here to see todays whiteboard

Post results to beyond the whiteboard.

Top men's scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).

Top women's scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).

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The CrossFit Way in 50 words by Greg and Mallee Amundson

"Pursue virtuosity in functional movement. Believe unconditionally in yourself and the ability of others. Learn new skills--teach them to a friend. Forge an indomitable body and spirit. Apply character traits learned in the gym to life: perseverance, honesty, integrity, resilience, courage, loyalty, respect and service. Be humble. Encourage others."

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Workout of the Day

Run 400 meters
Then 3 rounds, 21 - 15 - 9
Deadlift (85, 135)
Hang Power Clean (85, 135)

Push Jerk (85, 135)
Then Run 400 meters

Click here to see todays whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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A few things to remember when driving:

1.  Always wear your seatbelt.
2.  Never go through a green light without taking a quick peek both ways.  Just because it's green doesn't mean that some knucklehead isn't going to stop.
3.  No texting

 

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Workout of the Day

Front Squat

5 - 5 - 5 - 5 - 5

Click here to see the front Squat whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Workout of the Day

Fight Gone Bad!

3 rounds, for reps of:
1 min row (calories)
1 minute push press (75, 55)
1 minute box jump 20'
1 minute sumo deadlift high pull (75, 55)
1 minute Wallballs (20, 14)
1 minute rest

Click here to see todays whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Post your favorite healthy food restaurant in Eugene to comments.  Looking for:

• Good Meat (protein)
• Good veggies
• Options to do gluten/dairy/sugar/legume/sugar free.
  
• Yummy food
  

 

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Workout of the Day

Run 5k

Post score to beyondthewhiteboard.

Click here to see todays whiteboard

Click 'schedule' at the top right of the page to schedule a session.

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Calling all Eugene Crossfitters - Read this post.

 Its not too late, you can still sign up for the Crossfit Games sectional.  Its going to be an experience that you will take with you for the rest of your life. 

It's kinda like a marathon - most people go into a marathon knowing they aren't going to win, but they do it just to say they did something like this in their life.  Just do it - even if you're not going to expect to win, and you're going to regret it if you don't do it.

 

"Hydration" with CrossFit Endurance, by CrossFit Again Faster - video [wmv] [mov]

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Workout of the Day

Amrap 20 Min's
 
25 Sit-UPs
25 Wall Ball
25 Double Unders
26 Walking Lunges
25 Push-Ups

Darens got something else planned for the advanced WOD.
Click here to see todays whiteboard

Post rounds completed to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Also, sorry for the delay on posting whiteboards.  All the backlogged whiteboards (since Thursday) will be posted on Monday morning.

 

This week expect to spend some time with your coach using these.  Its a great way to shorten recovery time, increase flexibility, and reduce injury.

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Workout of the Day

5 rounds
10 Box jumps
Short Sprint (length based on ability)
10 Burpees

Rest between rounds.
Click here to see todays whiteboard

Post time of each round to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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The Running 101 class on Saturday at 7:30am has been canceled and moved to next week.  Jeremy has a bit of a cold and doesn't want to pass it along to everyone.  Daren will be coaching Saturday and Sunday classes.

 

Background:  At the beginning of the on ramp we take measurements and pictures of folks.  Most folks aren't as brave as Brandon so they take the picture at home and keep their swimsuit photo to themselves.

What have we seen?  Great progress!  Those that follow the homework see great results in that first month, both to performance and body composition.

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Workout of the Day

"Stephen"

30-25-20-15-10-5 rep rounds of: 
GHD sit-up
Back extension
Knees to elbow
Stiff legged deadlift

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Click here to see todays whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Make sure you have a coach help you scale todays WOD appropriately.  If you do too many GHD situps before you are accustomed to it, it will be a rough weekend.

 

Wella and Angela powering thru as a team.

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Workout of the Day

Kelly or "Partner Kelly"

5 rounds

Run 400 meters
30 box jumps

50 wallballs

Post score to beyondthewhiteboard.

Click here to see todays whiteboard

Click 'schedule' at the top right of the page to schedule a session.

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Saturday at 7:30 am I'm doing a running clinic.  There will be lots of work on running technique and it should last about 90 minutes.  You'll get homework to do too!

 

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Workout of the Day

Crossfit Total 
1 rep back squat
1 rep shoulder press
1 rep deadlift

Click here to see todays whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Looks like lots of you picked something to give up!  Nice work.  Lets try to go a month!

Also, I put in an bulk order for foam rollers, both some hard ones and soft ones.  Let me know if you'd to buy one.

 

Muscle up.

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Workout of the Day

Baseline
500 meter Row
40 Squats
30 Situps
20 pushups
10 Pullups
for time.
Click here to see todays whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.
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Also, today you will be spending 20 minutes with your coach working on a movement of your choice.  Come with some ideas of something you want to work on and you'll decide as a group what you'd like to work on.  If no athletes come prepared with something to work on, we'll work on air or overhead squats!

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STRENGTH / streNGTH' / n. 
The capacity to break a chocolate bar into small pieces with your bare hands...   and then just eat one of the pieces.

 

Zach dialing in the box jump.  What do you say to yourself when you've got a few jumps left and your body wants to take a break?

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Workout of the Day

Presidents Day WOD

44 reps of each:

Coolidge Chinups
Washington Wallballs
Obama or Bush Box Jumps (take your pick!)
Lincoln Lunges
Kennedy Kettlebells
Dwight D. Double Unders
Polk Pushups
and the Roosevelt Row for calories

Click to see todays whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Thank you everyone that came to the Crossfit Olympics on Saturday, it was a lot of fun.  Sorry to those who had to leave early because we ran over on time, next time we'll make sure to make it more structured and organized. 

 

Criag on the muscle up.  Have you met this guy?  This guy is solid.

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Workout of the Day

Sweetheart WOD

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Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Its officially on!

Looks like Monday is the start of the give-something-up-thats-making-you-suck Challenge.

Want to take part?  Here's how you play.  Find the thing thats making you suck.  Give it up.  Here's some examples:

Riley is giving up alchohol.

Rowe is giving up Rice.

Katy and Karen are giving up sugar.

SatHari - dairy

Some other ideas:

Gluten, Staying up past 11, texting while driving, fast food, non-dark chocolate.

If you are in, pick something and post it to comments.  Who can go the longest?

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Also, did you see Coach Stec is featured in this free Crossfit Journal article - Click here.

 

Krista - False Grip doing the muscleup progressions.

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Workout of the Day

Crossfit Olympics!

10-12am

Click here to see todays whiteboard

Crossfit Olympics is going to be very fun.  Make it if you can.

With Crossfit, you never get to pick the workouts, and the workouts are always varied.

TODAY, we are going to vary that!

Here's how it will work.  There will be 10 events on the whiteboard when you show up in the morning.  The events will happen in the order they are written on the board.  Right at the start, you'll pick your favorite 4 events. 

As the day progresses, events will happen, one after another.   You'll compete in the only ones you signed up for.  The three men and woman who score highest in their 4 events wins Gold, Silver, and Bronze at the Eugene Crossfit Olympics.

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Daren will be running a Sweetheart WOD on Sunday (Valentines Day).  1pm.  If you don't bring a partner you'll be paired up with one.

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Ok!

I've decided to reveal what the events are.  You will pick them secretly tomorrow at the beginning.  Do not reveal what workout you are picking to everyone, because people are going to try to pick the events that nobody is competing.  (1st place in an event that nobody else picks gives you the same score as 1st place in an event that 10 people pick).  Once you choose your event at the beginning, there is no changing it.

Here are the events, along with the order:

1.  Box jump - max height

2.  10 Muscleups for time

3.  Max Weight Ground to overhead (7-10 minutes to get as much weight as you can overhead)

4.  400 meter Sandbag Carry

5.  Incremental Max Deadlift (10 pounds every 20-30 seconds)

6.  Run 800 meters

7.  Grindstone, Deadlift box jump (every 17 seconds complete 2 deadlifts and 5 box jumps until you can no longer finish round in that 15 seconds)

8.  Wall Handstand Hold for time

9.  3 Minute Row for distance

10.  15-10-5
Kettlebell Swing
WallBall

Burpee

 

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Workout of the Day

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Message #2 to the ladies: (about body composition)

Crossfit, the way we teach it, is not going to make you bulk up..  Even with heavy days.  Do not be afraid of heavy days.  They are a vital part of making you a slim, trim, fitness machine. 

Big is not strong.  Strong is strong.  We have slender girls in Crossfit that are as tough as nails.

For those of you girls that DO want to bulk up, let me know.  We're going to need do something completely different related to nutrition and it will take some time to do it.  
 

Chicks like thrusters.

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Workout of the Day

High Bar Back Squat 5x5 at a pace of 40X1

Whats 40X1 mean?  Spend 4 seconds going down.  0 Seconds at the bottom. eXplode to the top, spend only 1 second at the top.

Seconds are "One onethousand...."

Click here to see todays whiteboard!

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Message to the ladies:

We here at Crossfit try to shift your focus from physique to performance.  So instead of thinking about weight loss, we want you thinking about how long it takes for you to run 5k, do the workout called "jackie", or how many pullups you can crank out in a row.

Do we care about body composition?  Heck yes we do.  Having a great body composition is going to really help you across the board in Crossfit.  More pullups, faster runs, more rounds, faster times! 

Plus having a great hind end in a swimsuit is fun and well worth the effort.  No?

 

Ben, Gabe, Josh A, Devin.  Muscleups.

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Workout of the Day

Jackie

1000 meter row

50 Thrusters @ 45# (35#  female)

30 pullups

Click here to see todays whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Crossfit Olympics - this Saturday 10am to noon.  Going to be something different this time.

Check it out - 10 events.  Similar to the olympics, you pick the 4 that you feel you'd fare the best at.  How often do you get to pick your own Crossfit workouts!?!  

Its going to be a lot of fun.  If you're not driving kids to soccer all day, make sure to come.

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If you feel like your nutrition is dialed in but you still are not leaning out, this may be why:

1.  Too many carbs.  Try lowering your carb intake.

2.  Dairy.  

If these two aren't it, talk to a coach to get it figured out.  Emilee is probably best at this, followed by Jeremy and Daren.

 

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Workout of the Day

Tuesday:

Deadlift 5 - 4 - 3 - 2 -1 

In this workout each set is VERY hard. You may even fail on a certain set, this is not a warm-up to try a 1 RM. A PB may occur with this, but each of the sets 5/4/3/2/1 should be maximal efforts for those sets. If your best Deadlift is 400lbs, then your sets may look like 340(5)/350(4)/360(3)/375(2)/390(1). 

After, Max ring dips x 5 - rest 120 seconds between rounds  

Click here to see the whiteboard for today!

Post loads completed to beyond the whiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Nice work on Monday's WOD gals and guys.  New Gym record in attendance.  59 folks rolled in.

Also you will pleased to know that Ethan completed 25 total rounds of:

7 pullups

7 pushups

7 squats

with a 70 pound weight vest

in one hour.

I will have to say the Ethanathon was a success!  Thank you all for helping out!  Join the facebook fan page for videos.

 

Team pullups!

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Workout of the Day

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At the 5:15 time we're going to have a photographer from the Registered Guard to take some pictures of Women in Eugene doing Crossfit.  Come if you can make it!

 

Kace's Team doing pullups

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Workout of the Day

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Jamie checking out the clock while he waits for his bar to drop to the ground.

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Workout of the Day

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Sweatshirts are in and they look great!  Make sure you come in soon and get yours or they could be gone.

 

 Ericka and the Sumo Deadlift.

She's made an amazing amount of progress with Crossfit.

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Workout of the Day

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Remember tomorrow between 8:30 and 10:30 or 11 or so, Brian is coming to show off some ART to folks that have never experienced it.  Its great for things that seem to be chronically sore or places where we've tried to stretch you out and we just can't get there.

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Monday at 5:15, a camera man for the Registered Guard is coming to the box to take pictures of gals doing Crossfit for the article!  Please come!

 

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Workout of the Day

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Workout of the Day

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Afton fields farms delivers grass fed, fully organic, farm raised meat to Eugene Crossfit once a month.  If you'd like to have more information and would like to be on the email list, please send an email to Kelly Miller Ross at talanlove@gmail.com.

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Also, Dr. Brian Gervais will be here Friday morning to discuss and demonstrate Active Release Therapy with people who are not familiar with the treatment method and what it encompasses.  He will be here for part of the 830 time, the 930 time, and some of the 10:30 time.  
 

Barbara's team finishing the workout.  They sure look happy to be done?

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Workout of the Day

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Thank you all for helping with interviews and coming in yesterday for the newspaper journalist in the registered guard.  The article is expected to be printed in March. 
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Ethan doesn't have the cash to pay the $100 registration fees for the sectionals.  Would you like to help him out?

Hows this sound?  His lucky number is 7.  He also has a 70 pound weight vest.


If you'd like to help fund Ethan's trip to sectionals (registration + hotel + some new shoes, shirts and shorts) sponsor him by donating a certain amount for every round, rep, or whatever.  I'll put a sign up sheet on the white board.

Ethan will be doing the workout this Monday at 6:15pm.

Also, Ethan may not be able to go on to regionals because it is during the peak of forest fire season (he is a fire fighter), but I still think the sectionals would be an awesome experience for him and it would be a hellava lot of fun to see how he does.
 

A writer of the Registered Guard will be at the box Monday towards the later half of the 4:15pm time and the beginning of the 5:15pm time to do an article on Eugene women and Crossfit.

If you have a story to tell, or a success to share, please try to make it.

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Workout of the Day

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