400m repeats, Friday, 3/19/2010

Gel cranking out the dips.  Almost all the girls struggled with dips at the sectionals, and most of the guys did as well.  If you don't quite have the ring dips, work with the parallel bar to build strength and stamina.  If you aren't able to do multiple reps, start working on them with a band or negatives.
-----------------------------------------------------------------------------------------------------------------------
-------------------------------------------------------------------------------------------------------------------------
Lots of questions today about the affiliate cup.  The most asked question:

What the heck is the affiliate cup?

Answer:  The affiliate cup is where we would go as a team of Eugene Crossfitters and compete with other teams in Crossfittesque team workouts.  Just like Crossfit style - we have no idea what the workouts are going to be until a few days before - and the objective will probably be to finish the workout as a team as quicker than the other teams, lift more than the other teams, or complete more rounds than the other teams.

Here is the example of one of the workouts from last year:

2500m (approximately) Hill run relay

Rules:
1. The first athlete will run one lap (approximately 500m) carrying a short piece of PVC.
2. At the completion of the lap, there will be a well marked transition area in which to pass the PVC to the second athlete, who runs one lap with the PVC.
3. This repeats until all four athletes have run one lap with the PVC.
4. The team then runs one final lap together.
5. The clock is stopped when the last athlete crosses the finish line holding the PVC. If the last athlete to cross the line isn't carrying the PVC, the clock stops when that athlete grabs the PVC.
6. There is a 20min cap on this workout.

Obviously, the athlete running fourth had the added pleasure of a second immediate lap with no rest. This made for some interesting team laps!

And here is an example of another workout from last year:

Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout

Click here for more information on the affiliate cup of last year.

So if you would like to try out for the affiliate cup team, write your name down on the sheet next to the whiteboard.  I will be texting those that wrote their names down with instructions.