Eugene Crossfit: April 2010 Archives

Push Press, Friday, 4/30/2010

One of the results to the survey. Post thoughts to comments.
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Workout of the Day

Push Press

5 - 5 - 5 - 5 - 5
(Take care not to rebend the knees and jerk it...)

Click here to see todays whiteboard

Post loads to whiteboard
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Eugene Crossfit will have a booth at the Eugene Marathon to talk to all the runners about Crossfit - I'll be there starting 11am on Friday and all day Saturday. If you know of any friends running the Marathon make sure to have them swing by to say hi.

Also, because the marathon is on Sunday, I was thinking of having Daren make the WOD for Sunday be a run - and for folks that are ready for it, a LONG run.... what do you think?

Box Jumps/SDHP, Thursday, 4/29/2010

Devin Rocking the pullup.
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Workout of the Day

3 Rounds

20 - 15 - 10

Box Jump (24")

Sumo Deadlift High Pull (115, 85)

Wait until the entire group is done with the first round, and rest as needed and start together with ample rest before you go again.

Click here to see todays whiteboard

Hockey whiteboard

Post Each of the 3 rounds times to whiteboard.

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Pending adjustments, it looks like our team for the affiliate cup will be:

Chicks: Kelsi, Heather M
Dudes: Jake B, Jaimie, Daren, Clay

Alternates: Louie, Andrew, Travis M, Devin, Jeremy, Steve, Kelly R (These folks may have to buy their spectator ticket on their own, check the Crossfit Games site for details)

This was a tough decision - ultimately we tried to pick folks that haven't had a chance to compete in this environment before, could grow a lot from the experience, really showed a lot of interest, and are planning on sticking around for awhile.

"Murph", Wednesday, 4/28/2010

Daniela keeping her core tight on the press.
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"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Click here to see todays whiteboard

Post time to comments.

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This is a tough workout - if you need to scale the reps back or the weight (with bands for the pushup and pullup) do it. If you feel your shoulder or a part of your body getting hot and uncomfortable, mark what you completed and go out on your run.

Some ideas for partitioning:

- 10 Rounds of 10 pullups, 20 pushups, 30 squats
- 1 pullup, 2 pushups, 3 squats; 2 pullups, 4 pushups, 6 Squats; 3 pullups, 9 pushups, 9 squats -- All the way up to 10 and back down to 1.

Also make sure we get some good pictures of Robin doing this one in a Mariners uniform. (She lost a bet with me!)

Annie, Tuesday, 4/27/2010

Pressing overhead has got to be one of the coolest lifts. Doing it in front of the American Flag makes it even cooler.
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Workout of the Day

Deadlift
3 - 3 - 3

Annie
50-40-30-20-10
Double Unders
Situps

Row 500 meters for time

Click here to see todays whiteboard

Post loads and times to beyondthewhiteboard
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Here is what survivors do: (From the book Deep Survival by Lawrence Gonzales)

Many of these apply for tough workouts.

1. Stay Calm.
2. Set up small, manageable tasks
3. Celebrate your success (take joy in completing tasks)
4. Have fun.
5. Believe that you will succeed
5. Be grateful, you are alive
7. Let go of your fear of dying and put away the pain
8. Do whatever is necessary, have the will and the skill.
9. Never Give up. Let nothing break your spirit.

Nancy, Monday, 4/26/2009

Post Kyle's thought bubble to comments. The best at the end of day tomorrow will replace this text.

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Workout of the Day

Nancy

5 Rounds
Run 400m
Overhead Squat x 15 (Rx = 95, 65)
Click here to see todays whiteboard

Post time to comments
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One of the hardest workouts in the Crossfit Hopper coming on Wednesday.

And speaking of long, high intensity, workouts (20+ minutes) - to overdo them and do them too many times in a short period of time over stresses the system and can lead to overtraining. Over training gets in the way of many goals, including fat loss.

One thing that is great about long workouts is the mental aspect. Finishing a tough, long workout can leave you in the end feeling stronger and more capable of overcoming future trials in the future.

Tips on how to complete a tough long workout to be posted tomorrow.

Darens WOD, Sunday, 4/25/2010

Kipping pullups. Getting your chin above the bar by using the body. Much different than deadhangs. Deadhangs are improved mainly by improving strength and stamina, while kipping pullups are increased by improving strength, stamina, cardio, flexibility, coordination, and balance.
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Workout of the day

Darens WOD
Click here to see todays whiteboard

Post time to whiteboard
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Crossfit Obstacle Course, Saturday, 4/24/2010

Jake mid kip in the muscleup.

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Workout of the Day

Crossfit Obstacle Course

Click here to see todays whiteboard

As many times thru in ?? minutes

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Coming soon - Crossfit 101 Classes - Classes to talk on all things Crossfit - terminology, philosophy, and methodology.

"Nasty Girls", Friday, 4/23/2010

Crossfitters - meet Kyle. Just like the other Kyle, this guy can run.
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Workout of the Day

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 lb Hang power cleans, 10 reps

Click here to see todays whiteboard

Post time to whiteboard.
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Over 3 years ago I came across this video. I've been hooked on Crossfit ever since.

Post thoughts of the video to comments.

Hang Power Snatch, Double Unders, Thursday, 4/22/2010

Mother and daughter, pullin' sleds together. How cute!
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Workout of the Day

4 Rounds for time

6 Unbroken Hang Power Snatches, (115, 75)

25 unbroken double unders

Post total time to beyondthewhiteboard.

Click here to see todays whiteboard

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What do you do on your off days?

Adrian Bozmans' (HQ Trainer) definition of "Active Rest": take the day and enjoy it. Don't confine yourself or limit yourself. Go out and enjoy the work that you put in. Kayak, bike ride, go on a walk with the family to the park. Don't worry about how your performance is, just enjoy it.

Fran, Wednesday, 4/21/2010

More Ball pictures. Jeff, isn't your ball supposed to be in your hand?

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WORKOUT OF THE DAY

"FRAN"

21-15-9
THRUSTERS
PULLUPS

Click here to see todays whiteboard

POST TIME AND LOADS TO WHITEBOARD

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Core and Kettlebells, Tuesday, 4/19/2010

Brandon hustling to win the ball game.
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Workout of the Day

2 Rounds
1 minute Back Extension, All out effort
Half a tabata Kettlebell Swing(1.5, 2) (or a weight that is slightly out of your comfort zone)
1 Minute Abmat Situps. All out effort

Score = Lowest Round of back extensions + Lowest Round of Kettlebells + Lowest Round of Situps

Click here to see todays whiteboard

Post Score to beyondthewhiteboard
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Remember Crossfitters, this is a team sport. An important part of teams is remembering names - it makes it easy to cheer your comrade on. If you're going out for a run, and someone is coming in - cheer them on by name. And If you don't have the breath or the energy, cheer them on in your head, it works just as good!

Thrusters, Monday, 4/19/2010

Krista working on L-Sits with her bros.

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Workout of the Day

Thruster

7 - 5 - 5 - 3 - 3 - 1 - 1 - 1

click to see todays whiteboard

Post Loads to whiteboard.

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We're 18 Days into the challenge, how you doing?

I'm betting the winner:

- Is eating enough (is food and watered really well)

- Is getting a boat load of sleep.

- Is working out consistently 3-4 times a week.

- Is practicing the moves they struggled at for the first test.

A pretty big wad of cash is on the line!

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Also just one more day to fill out the Eugene Crossfit Survey before we start our analysis.

Darens WOD, Sunday, 4/18/2010

The goal for the warmups is to get you warmed up for the workout and run your body thru the range of motion needed for the WOD - but when we can practice skills(coordination, accuracy, agility and balance) and improve flexibility its an added bonus.
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Workout of the Day

Daren's WOD

Post results to beyondthewhiteboard

Click here to see todays whiteboard
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Get more sleep. Recovery. Fat loss. Crave less sweets. And more!

Weird WOD, Saturday, 4/17/2010

Scott looking good - love those high elbows. Notice how his body is holding the bar, not his arms. He could even release his hands more to ease the pressure off his wrists.
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Workout of the Day

Trying a new style of WOD today

A. Dead Lift @ 11X1; 5 sets of 3 @ 65% 1RM; rest 45 (post loads)
A2. Sled Drag (walk) Around building, x 5 Rest 60 Seconds (post loads)
B1. Dumbell Romain Step Up 10-12/leg x 3 Rest 90 Seconds (post loads, box height, reps)
B2. 20 unbroken Pullups x 3 Rest 90 Seconds (post reps)
C. Back Extensions 3 x 20 2121 Rest 90 Seconds (post reps, did you stay in cadence?)

This should take the entire hour so be ready to get to it!

Not sure if this is going to be postable to beyond the whiteboard, so bring a notebook and post thoughts to comments.

Click here to see todays whiteboard

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This workout isn't going to make any sense, but it will tomorrow. I think you'll like it.
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Seriously? Nobody wants to come with me the the sanctioned olympic weightlifting meet tomorrow at 11 in Creswell to see some dudes lift some big weights? You guys are crazy!

And don't ever say Coach Jeremy didn't give you the opportunity to spend quality time with him! :)

HSPU Hang Power Cleans, Friday, 4/16/2010

Kelsi and Lou working on the one armed dumbbell overhead squat.
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Workout of the day

20, 15, 10, 5
Handstand Pushups (if these are easy for you, increase the ROM)
Hang Power Cleans (155, 105)

Click here to see todays whiteboard
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Saturday at 11 - Down at Ironworks Gym in Creswell they are having an official weightlifting competition. It should be a hoot to watch. (You'll learn a lot too) I'm going, let me know if you're coming as well, some of the best weightlifters in the Northwest will be there to compete.

4x400, Thursday, 4-15-2010

Josh doing the workout:
As many eggs as you can lay in 20 minutes.

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Workout of the day

Speedwork
4x400

Rest exactly two minutes between rounds.

Sorry today no picture of the whiteboard. No picture taken.

Post results to beyondthewhiteboard

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Remember, there are only 3 certain things in life....
Death, Taxes, and that your Crossfit workout will be really hard.
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If you have interest in going to the Crossfit Games Regionals, (May 15-16, Seattle) make sure you email me and I'll send you some information. We're still working on assembling our team.

Overhead Squats 5x5, Wednesday, 4-14-2010

Rowe and her lovely burpees.

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Workout of the day

Overhead Squat
5 - 5 - 5 - 5 - 5

Click here to see todays whiteboard

Post loads to beyondthewhiteboard
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I put Daren in charge of talking to everyone about getting their own Crossfit Journal Subscriptions, and Kelsi in charge of encouraging folks to keep track of their progress more regularly using beyondthewhiteboard or in their own journals.

So from this day on, if you don't have a Crossfit Journal subscription and get one, let Daren know. He gets 2 points. (cuz' it costs $25)
And if you are not logging in your workouts and start doing it - let Kelsi know and she gets 1 point. (cuz' its free)

What should the winner win?
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Also, I fixed the link to the Eugene Crossfit Survey. If you haven't taken it, please do to help us!

Canadian Crippler, Tuesday, 4/13/2010

Something Eugene Crossfit is going to do away with: Walking.
Gabe is going to work full time to carry us around.

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Workout of the day

30 Pull-ups
15 Deadlifts (225/155lbs)
400m run
30 Push-ups
15 Push Press or Jerk (135/85lbs)
30 Squats
15 Front squat (135/85lbs)
400m run
15 Deadlifts (225/155lbs)
30 Pull-ups

Post time to beyondthewhiteboard.

Click here to see todays whiteboard
Canadian Sectional Men Overall results [rich version] [mobile version]
Canadian Sectional Women Overall results [rich version] [mobile version]
Crossfit Hockey

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Want to make Eugene Crossfit better? Click to fill out the Eugene Crossfit Survey It should take about 10-15 minutes....

(I just fixed the link)
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Hey Crossfit ladies! Robin is having a paleo potluck at her house this Saturday, April 17 at 7. Bring a dish to share and some copies of the recipe so we can make it ourselves! Email Robin at robin.runyan@gmail.com for more info or find her on facebook.
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Also, I heard a rumor that atlas stones might be in the regional events. Anyone have experience making atlas stones, or willing to try?

Cleans, Burpees, Runs, Monday, 4/12/2010

Going overhead. Note the following:

Active Shoulders
Tight midsection
Bar Directly overhead

Nice work Marie!
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Workout of the Day

Today and tomorrow will be from the Canadian Sectional:
5 Rounds for time of (15 min cap):
5 Power Cleans (155/105lbs)
10 Burpees
200m Run

click here to see todays whiteboard
Canadian Sectional Men Overall results [rich version] [mobile version]
Canadian Sectional Women Overall results [rich version] [mobile version]

Movement Standards
* Power clean - The bar must be lifted from the ground to the shoulders for each rep.
When receiving the bar to the shoulders the athlete must complete full hip and knee extension before lowering the bar regardless how deep the power clean was received.
* Burpee - The movement is initiated with the dropping into a push-up and lowering until the thighs and chest touch the ground completely. The movement is reversed and the individual must jump vertically with the arms extended fully over head. The ear must be clearly visible in front of the arms.

Post time to beyondthewhiteboard.

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Talking more about Marie's picture - Very few things feel quite as good as getting heavy weight overhead. A lot of folks come in with shoulder issues - flexibility and movement impairment from years of bad posture and sitting at the desk. Whats the prescription to fix this? Constantly Varied Functional Movements. Getting a weight over your head is moving your body the way it was built to move.

Sunday, 4/11/2010

Jill focusing on split cleans while Jen takes a quick breather.

Although many of these workouts are short, how well you do depends on planning your breathers. Try to make each rest a few seconds shorter and you'll take minutes off your time.

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Workout of the day

Darens WOD

Post results to beyondthewhiteboard.

Todays whiteboard
Crossfit Hockey

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"Wanna know how an athlete is defined? They are defined by how they pick themselves back up. Its just like life. People don't get successful because they're good at everything all the time, they only get successful because they make a lot of mistakes." -- Brian Mckenzie

Partner Workout, Saturday, 4/10/2010

Kids are welcome to come in and hang out on the sofas or in the kids room while you workout.

But coming in July 2010 - Crossfit Kids! And we are going to have a BUNCH more space to fit it....

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Workout of the Day

A really really fun partner workout that will bond you to your partner forever.

Bring a partner or come in on your own and we'll partner you up.

Click here to see todays whiteboard
Post results to beyondthewhiteboard

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What happened to our crazy Saturday workouts with TONS of people? Can we do that some more?

"Greenhill Mile", Friday, 4/9/2010

Kelsi takes the Easter workout to the next level.
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SPECIAL INSTRUCTIONS:
DO NOT MEET AT THE GYM.
MEET AT THE CORNER OF GREENHILL ROAD AND OAK HILL DRIVE.

For instructions: Type 87757 Green Hill Road into Google maps.

"Greenhill Mile"

400 meter Run
30 Squats

400 Meter Run
20 Squats
400 Meter Run
10 Squats
400 Meter Sprint!

For time, up Greenhill.

Post time to beyondthewhiteboard.

Click here to see todays whiteboard

Last time we did it 2/6/2010

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Crossfit Kids - Coming mid July. We're all signed up for the cert and we should be ready to go.

"Disrupting the Supply Chain" with Jeff and Mikki Martin of CrossFit Kids, a CrossFit Journal preview video [wmv] [mov]

Click here for the Crossfit Kids website.

A quote from the site:
"The CrossFit Kids program uses the template of randomized, functional exercises, performed at high intensity. Adjustments are made to accommodate the specific needs and requirements of children and teens. Workouts consist of exercises containing elements drawn from the above enumerated physical skills, while special attention is paid to utilizing progressions for difficult or compound movements, and progressive loading dictated by size, age and consistancy in form.

"Using the above template, CrossFit Kids often perform workouts with a time component, moving quickly from one exercise to the next, thereby creating the intensity necessary to achieve these goals. Highly vigorous exercises like box jumps, tuck jumps, jump rope, sprints, etc. create aerobic and metabolic changes which increase cardiovascular/respiratory endurance and stamina. This positively impacts the body's capacity for exercise and lays the foundation for the remaining general physical skills."

Fight Gone Bad!, Thursday, 4/8/2010

"This Oreo tastes like Crap." -- Caption by Gabe

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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

Last time we did it - 2/23/10
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Thanks for coming to the Nutrition Seminar last night - a few of the points we talked about:

If you are not improving, it is a 100% nutrition related issue.
If you are hungry, you're doing it wrong.
Always tinker with your nutrition. Never be confident that you know what you are doing.
Folks think they can beat the living heck out of themselves and eat whatever they want and get gains. This is not the case. In fact, working out too much can keep that fat roll around your belly. With sub-par nutrition, its amplified.

Deadlift and Shoulder Press, Wednesday, 4/7/2010

Whoooo wee!

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Workout of the Day

Deadlift

3 - 3 - 3 - 3

Shoulder Press

5 - 3 - 3 - 2 - 1

Post Loads to comments
Click here to see todays whiteboard
(Also a 3-4 minute cash out blaster with some flavor custom made by Kelsi or Daren)
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Tomorrow (Wednesday) at 963 Throne Drive 7:30pm - Nutrition talk. Bring something to take notes. No burpees, I promise.
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Also - monday we will be sending out an online survey to find out how we are doing and what we can do to be better. If you could take the time to do it I really appreciate it. Positive feedback is always lovely, but thinks to work on helps even more. Start thinking now of any ideas you'd have to make Eugene Crossfit better.

Oly work, Tuesday, 4/6/2010

Kendall getting ready to start the third WOD at the Oregon/Idaho Crossfit Games sectionals.
By the way, she was first place by a long shot at that workout.

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Workout of the Day

Oly Lifting Work

Squat Clean
5 - 4 - 3 - 2 - 1

Power Clean
5 - 4 - 3 - 2 - 1

Work under the direction of your coach.

Post Loads to beyond the whiteboard
Click here to view todays whiteboard
click here for Crossfit hockey scores
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Wednesday at 7:30pm @ Jeremy's house
(930 Throne Drive)

Coach Jeremy will be giving a nutrition lecture at his house.
Come if you'd like. (and if you want to win the challenge!)
(no food provided) :)
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Still need people for the softball team! Deadline is Wednesday!

Run and Wallballs, Monday, 4/5/2010

This group went thru one of the most horrible weather bouts last tuesday for their workout. The workout called for only 600 meters of running, and look at them - they're sopping wet!

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Workout of the Day

5 Rounds for time

Run 400 meters
20 Wallballs

This is a fast blast workout. Push it hard. Start out at an 80% pace and try to go faster and faster every round

click here to see todays whiteboard

Click here for last time we did it (9/11/09)

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Whats the difference between muscular failure and gassing?

From the Crossfit Journal Article "What about Cardio?" June 2004

"If, during a set of thursters, the reps continue smoothly until the athlete suddenly stops, pallor ashen or green, lips blue, ventilation rate high, heart rate high, non-communicative, and he's "flag poled" the bar to hold himself up, we say he's "gassed".

"In contrast, if during a set of thrusters, each passing rep is slower than the one before until one rep finally stops at three-quarter extension, pauses only to come thundering back to the chest, the athlete is flushed (not ashen), ventilation rate and heart rate are less significant, and the athlete is immediately communicative on unloading. This is "muscular failure"."

Sunday, 4/4/2010

Kace Allen: "These workouts are really fun!"
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Workout of the day

Darens choice

Post score to beyondthewhiteboard
click to see todays whiteboard
click to see hockey whiteboard

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"There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice's curse -- the rush to originality and risk.

"The novice's curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery."
- Greg Glassman
Fundamentals, Virtuosity, and Mastery, Crossfit Journal August 2005

Easter Egg hunt, Saturday, 4/3/2010

Andrew hustling out the door for the brutal Ecrossfit Challenge workout. Tough stuff!

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Workout of the Day

Crossfit Easter Egg Hunt
Make sure to sign up online so i know how many eggs to make.

I promise this workout will be really really really fun.
clcik here to see todays whiteboard

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The Fit Female Credo
By Rachael Cosgrove

1. Act as if you are a fit female.
2. Get out of your comfort zone.
3. Fuel your body to be fabulous.
4. Train hard or go home.
5. Get hooked on feeling fit, not a number on a scale.
6. Be an early riser.
7. Make rest and relaxation a priority.
8. Obstacles will arise, anticipate them!
9. Keep a journal or blog.
10. Eliminate the negative people and surround yourself with positive people.
11. Think about your thoughts.
12. Attitude is everything.
13. Manage your stress.
14. Put an end to body bashing and instead celebrate your strengths.
15. Don't rely on will power. Have strategies.
16. Stop rationalizing and making excuses.

Post your favorite item to comments.

"Erin", Friday, 4/2/2010

Ethan at the Crossfit Games Sectional. Thanks for all that donated to him to compete. He was so grateful and loved the experience.
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Workout of the day

"Erin"

In Memory of Erin Mclyman from Eugene Oregon. Survived by her husband; her father, Bob McLyman of Coburg; her mother, Flora Neustel of Eugene; her sisters, Mischa McLyman and Nancy McLyman of Kent and Portland, respectively; and her grandmother, Betty McDonald of Eugene.

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to beyondthewhiteboard.

Dumbbell split clean - video [wmv] [mov]

click here to see todays whiteboard

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Josh has posted a softball signup sheet in the box for those who are interested. We need to get at least 12 people and 20 person max; if we do co-ed team, we need at least 6 women to signup. All ability levels are welcome and if you sign-up, you will get playing time. We need to have the roster complete by April 7th, so i can submit on April 8th. If you have any questions, drop Josh a line or call him at 541-232-2734.

Double Unders and Row, Thursday, 4/1/2010

Good news, Rindy brought in some tennis balls for the tops of the sleds so we can push them. Thanks Rindy!

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Workout of the day

Super-Duper Heavy Weighted Sled Push
Up and down Greenhill

JUST KIDDING, APRIL FOOLS!

Real workout:

10 rounds for time
Row 200 meters
30 double Unders

Click here to see todays whiteboard
Click here to see Crossfit Hockey whiteboard

Post time to beyondthewhiteboard.

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Meet at the gym first during the regular time and then we'll head over.

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Post thoughts to comments on our new theme at Eugene Crossfit.

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April 2010 Archives

May 2010