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May 2010 Archives
Congrats to Cheryl for finishing 2nd in the region and qualifying for a chance at the fittest female in the 2010 Crossfit Games July 17-18 in California.---------------------------------------
Workout of the Day
"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (Knees on elbows every rep)
50 Push press, 45 pounds
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to whiteboard.
Gym Records = Daren 21:57, Kelsi 24:37
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If you didn't get my email, let me know. Make sure you read it.
In the email I discuss:
- The Paleo Potluck Celebration going on tomorrow at 6:30 at Kelsi's house
- Make sure you sign up for classes, and if you sign up, show up. (It will bring more coaches)
- Make sure you read these posts after the WOD daily. I know I post them late sometimes, but if you can at least read them the next day that'd be nice.
Ready to get back to it this week? Lets hit it hard!
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Workout of the Day
Row 1000m
30 Squat Cleans (95/65)
Run 800 m
Run 800 m
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Remember - Regional Celebration / Potluck at Kelsi's house this Tuesday night at 6:30pm.
RSVP at kelsimetzler@gmail.com
ALL Eugene Crossfitters Welcome! (Even Families and New members!)
Also some new announcements at the Potluck.
ALL Eugene Crossfitters Welcome! (Even Families and New members!)
Also some new announcements at the Potluck.
Don't worry about the Crossfit Gamers this weekend. We had a meeting on Thursday and I covered all the important points.
To stay posted on how the gamers are doing Saturday and Sunday
1. Keep posted to the Eugene Crossfit Facebook Fan Page.
2. Click here to go the the results page (updated almost instantly)
3. Also, we're having a potluck at 6:30pm Kelsis house on Tuesday to talk and show video RSVP at kelsimetzler@gmail.com
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2. Click here to go the the results page (updated almost instantly)
3. Also, we're having a potluck at 6:30pm Kelsis house on Tuesday to talk and show video RSVP at kelsimetzler@gmail.com
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Workout of the Day
Emilee will be running the 9am class. Go easy on her!
Shoulder Press 1 - 1 - 1
"Cindy"
As many rounds as possible in 20 minutes
5 pullups
10 pushups
15 Air Squats
Gym Record - Travis M 28; Kendall 24.5
5 pullups
10 pushups
15 Air Squats
Gym Record - Travis M 28; Kendall 24.5
Post results to whiteboard.
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Classes are cancelled Sunday but Class is ON for Monday morning.. Steve Rast will be filling in for Daren's classes until he gets back (Daren will be coming from the games)
Classes are cancelled Sunday but Class is ON for Monday morning.. Steve Rast will be filling in for Daren's classes until he gets back (Daren will be coming from the games)
What do you think of the traveling burpees? Keep or not?
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Workout of the day
Go out for a run. 5k or 10k. Or just go long.
Extra points if it's a trail run.
Post to comments what you did.
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ANNOUNCEMENT
Regional Celebration / Potluck at Kelsi's house this Tuesday night at 6:30pm.
RSVP at kelsimetzler@gmail.com
ALL Eugene Crossfitters Welcome! (Even Families and New members!)
ALL Eugene Crossfitters Welcome! (Even Families and New members!)
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Also, Saturday there WILL be a class at 9am. Emilee is coaching it! (Go easy on her, she's new!)
I really don't know what to think of this.
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Workout of the Day
In Teams of 4.
Gamers Rest today
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Announcement:
Starting this upcoming Wednesday, at 5:30, there is a new Class:
Crossfit Endurance
Taught by Jeremy, this class will complement your regular Crossfit Classes and help you to become a better runner without sacrificing other areas of health and fitness.
Criteria for the Class
- You must have been a member of Eugene Crossfit for at least 2 months. The longer you've been a member, the better. We don't want to throw another whole new form of adaptation on you on top of adapting to regular Crossfit.
- Purchase a Garmin Forerunner watch or some way to track heart rate, program split times from your home computer, and ability to tell you when you are going too slow or too fast. My watch is a Garmin Forerunner 205 and I know there are newer models and other brands (Suunto has one?) that might be much better, but I love mine.
- Commitment to Wednesday at 5:30. It'd be nice if we can get folks who are consistent.
In Teams of 4.
Each team will have to complete the following:
120 Overhead Squats (95/65lbs)
120 Pull-ups
120 Deadlifts (213/123lbs)
120 Burpees (jumping laterally over a small cone)
After all 480 reps are complete, the team will do 20 muscle-ups.
25 minute cap
Scale the weights to ability. If my math is right, if there is only 3 on a team, switch reps to 90 each and add 33% to your team time. 2 = 60 reps (double your time). 1 =30 reps (quadruple your time)
Rules:
- Each member has to do at least 5 of each rep.
- Each member can be working on different movements at different times. (Example: Kelsi can be doing pullups, Louie can be doing overheadsquats while Heather Does Deadlifts and Daren does burpees.)
- Members cannot do the same movement at the same time (Example: Daren and Kelsi cannot do pullups at the same time)
Post total team time to whiteboard.25 minute cap
Scale the weights to ability. If my math is right, if there is only 3 on a team, switch reps to 90 each and add 33% to your team time. 2 = 60 reps (double your time). 1 =30 reps (quadruple your time)
Rules:
- Each member has to do at least 5 of each rep.
- Each member can be working on different movements at different times. (Example: Kelsi can be doing pullups, Louie can be doing overheadsquats while Heather Does Deadlifts and Daren does burpees.)
- Members cannot do the same movement at the same time (Example: Daren and Kelsi cannot do pullups at the same time)
Gamers Rest today
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Announcement:
Starting this upcoming Wednesday, at 5:30, there is a new Class:
Crossfit Endurance
Taught by Jeremy, this class will complement your regular Crossfit Classes and help you to become a better runner without sacrificing other areas of health and fitness.
Criteria for the Class
- You must have been a member of Eugene Crossfit for at least 2 months. The longer you've been a member, the better. We don't want to throw another whole new form of adaptation on you on top of adapting to regular Crossfit.
- Purchase a Garmin Forerunner watch or some way to track heart rate, program split times from your home computer, and ability to tell you when you are going too slow or too fast. My watch is a Garmin Forerunner 205 and I know there are newer models and other brands (Suunto has one?) that might be much better, but I love mine.
- Commitment to Wednesday at 5:30. It'd be nice if we can get folks who are consistent.
Gabe gogogo.
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Workout of the day
If you are NOT competing in the Crossfit Games Regionals on Saturday and Sunday, do this workout.
Load up 70% of your max weight deadlift. Without wrapping your thumbs around the bar, get as many deadlifts as you can in 90 seconds. (use mixed Grip) This will be an all out effort.
Write your total reps on the board. If you've never come on a max deadlift day and aren't sure that you used 70% of your max, circle your number so we don't use it to analyze the strategy for the gamers workout.
Then....
As a team of 4. (or if there's not enough people, 3 - or 2, or 1.)
Row/Run Relay
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If you are a crossfit Gamer, do this (or practice things you need to work on, or take a rest day):
Post results to whiteboard.
If you're working out thursday and Friday, rest today.
Gamers. Workout today (wednesday) rest thursday and friday
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Todays Strategies for the 90 second deadlift:
6:00AM+7:30AM Class - Do 10 reps, and then rest 3-5 seconds, shaking hands out, repeat until finished
8:30AM and 9:30AM Class - Go Crazy all out efforts, don't stop until the end.
10:30 and noon class - Go 85% for 30 seconds, then give yourself 5-10 seconds rest. 95% another 20 seconds, give yourself 5-10 seconds rest. Crazy 100% for the last 30 seconds.
3:30 Class time - Go Crazy all out efforts, don't stop until the end.
4:30 Class time - Do 10 reps, then rest 3-5 seconds, shaking hands out, repeat until finished
5:30 Class time - 80% for first 30 seconds, 90% for second 30 seconds, all out to the finish.
6:30 Class time - Split in half. One half choose the worst group of the day. Other half choose the best group of the day. Try to beat the best avg score.
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Remember to bring your food log to discuss at the end of class.
If you are NOT competing in the Crossfit Games Regionals on Saturday and Sunday, do this workout.
Load up 70% of your max weight deadlift. Without wrapping your thumbs around the bar, get as many deadlifts as you can in 90 seconds. (use mixed Grip) This will be an all out effort.
Write your total reps on the board. If you've never come on a max deadlift day and aren't sure that you used 70% of your max, circle your number so we don't use it to analyze the strategy for the gamers workout.
Then....
As a team of 4. (or if there's not enough people, 3 - or 2, or 1.)
Row/Run Relay
Each team will have a Concept 2 rower. Each team member will row 50
calories. The athlete will need to stay seated until the monitor reads
50 calories. After all four team members have rowed their 50 calories
the first rower will now run 800 meters. When that athlete gets back
they will tag the next member who will then run. This will be repeated
until all four team members have run their 800meters. The athletes will
run in the order they rowed. The teams' time will stop when the last
member gets back to the mat the rower is on. The damper on the rower
will be set at four.
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If you are a crossfit Gamer, do this (or practice things you need to work on, or take a rest day):
A1. No thumb Deadlift - 1,1,1; rest 3 min
A2. 15 unbroken chin ups x 3; rest 3 min
B. 25 high speed double unders; rest 30 sec x 4
C. 10 high speed burpees; rest 90 sec x 3
Post results to whiteboard.
If you're working out thursday and Friday, rest today.
Gamers. Workout today (wednesday) rest thursday and friday
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Todays Strategies for the 90 second deadlift:
6:00AM+7:30AM Class - Do 10 reps, and then rest 3-5 seconds, shaking hands out, repeat until finished
8:30AM and 9:30AM Class - Go Crazy all out efforts, don't stop until the end.
10:30 and noon class - Go 85% for 30 seconds, then give yourself 5-10 seconds rest. 95% another 20 seconds, give yourself 5-10 seconds rest. Crazy 100% for the last 30 seconds.
3:30 Class time - Go Crazy all out efforts, don't stop until the end.
4:30 Class time - Do 10 reps, then rest 3-5 seconds, shaking hands out, repeat until finished
5:30 Class time - 80% for first 30 seconds, 90% for second 30 seconds, all out to the finish.
6:30 Class time - Split in half. One half choose the worst group of the day. Other half choose the best group of the day. Try to beat the best avg score.
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Remember to bring your food log to discuss at the end of class.
Winners of the best thought bubble: (posted in comments)
"These are WAY better than keg stands!" - Kyle
Dude, this is the only way it won't go to your hips." - Margaret
"These are WAY better than keg stands!" - Kyle
Dude, this is the only way it won't go to your hips." - Margaret
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Workout of the day
A. Power Clean - 2,2,2; rest 5 min between sets
+
+
2 sets:
5 muscle ups
10 power clean - 135# unbroken
Run 200 m @ 90%
rest 4 min
Post results to whiteboard
Gamers, workout today (tuesday) workout tomorrow (wednesday).
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Stuff to put on your Calender:
May 14-16 - No Crossfit at the box. (Crossfit Games Regionals in Puyallup)
May 22nd 6:30pm - Paleo Potluck at Kelsis house
June 5th - 9am-noon - Crossfit 101. Discussions on crossfit methodology, workout, a bit on nutrition. Cost is $20 and a great lunch will be provided.
June 28-29th - End of Spring Leaning. (Lots of $$ in the pot!)
July 17-18 - Crossfit Games - huge celebration and workouts at Eugene Crossfit
Josh working on his core.
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Workout of the day
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5 sets for times:
10 OHS - 135#/95#
15 knees to elbows
30 double unders
rest 3 min
(keep intent and speed per set high!)
Post results to whiteboard
Gamers workout monday, tuesday and wednesday.
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This Wednesday is bring your food log day.
Class with be finished a bit early and during stretching we'll review someones food logs. Come in on Monday or Tuesday and grab the thing called 'Darens food log' - try to fill it out as completely as you can for wednesday.
Class with be finished a bit early and during stretching we'll review someones food logs. Come in on Monday or Tuesday and grab the thing called 'Darens food log' - try to fill it out as completely as you can for wednesday.
Kyle. This guy takes great pictures. Sorry everyone else, no kyle pictures for a couple weeks.
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Workout of the day
Post results to whiteboard.
Rest day Sunday for gamers. (or do workout from Saturday)
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Anna nailing the 18" box jump.
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A1. Back Squat @ 30X0; 2,2,1,1; rest 3 min
A2. CTB Chin Ups - 15 unbroken x 4; rest 3 min
B. Split Squat unweighted high speed - 30 sec amrap/leg x 3 sets; rest 60 sec b/t legs
C. Toes to Bar kipping - 10 unbroken x 5 sets; rest 45 sec
Post results to whiteboard
Gamers rest tommorrow, Mon, Tues, Wednesday workout
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Since Monday, we've been doing games prep using opt's programming to get our Crossfit Gamers ready for the regionals on May 15-16. Note some things about the last weeks workouts:
A. No benchmarks and not super long workouts. We want to avoid digging a hole and get our gamers ready
B. The workouts have a lot of weird components in them. Yep, we gotta practice a lot of stuff because we don't know whats coming next week. The usual singlet and triplet is not going to work.
C. The workouts have planned rest in them. This enables us to go all out without digging a big hole for recovery. It also enables the gamers to realize the intensity they will need to put out for longer periods of time during the actual competition.
D. There is a taper. You've probably noticed that they are not super hard compared to the rest of our programming in weeks past. This upcoming week (Saturday-Thursday) the taper will be even greater.
Realize that even if you are NOT working out to compete for an event, there needs to be certain times where you taper, certain times where you peak, and certain times where you're giving yourself a rest, and times where you're hitting the intensity hard.
Also realize that even if you're not going to the games to compete, you'll be doing the workouts. =) As soon as the Northwest regional (team and individual) events are announced, they will be put in the programming for you guys to do. Fun! :)
Sara stabilizing the core for the next rep.
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Workout of the day
A. Power Clean Cluster - 1.1.1 x 4; rest 4 min
B1. Russian KBS Heavy x 20 x 3; rest 2 min
B2. Close Grip Bench Press @ 30X0; 2-3 x 3; rest 2 min
C. Row 500 x 2; rest 3 min b/t efforts
(for rows - 1st 100m is 60%, 2nd is 70%, 3rd is 80%, 4th is 90%, 5th is 100%)
Post results to whiteboard
Gamers - workout tomorrow
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"People ask me, 'What do I do for abs?" I tell them, 'Stabilize the mid-line like a mother#^%&*!, that's what you do.'" - Coach Glassman
Sidewalk Chalk. A bit of a pain in the ass to clean up, but a great way to keep score. For workouts like murph, its the only way to go.
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Workout of the Day
Push Press. Every 15 seconds for 10 minutes.
Post load to whiteboard.
The first 4-5 minutes of this workout is going to seem easy, and then you're going to need to jump the bar up. Instead of waiting for your body to get tired, jump the bar up from the beginning. This should be a weight that you can do 5 reps with.
For larger classes - pair yourself up in 2's and share a bar - you both need to get done with your rep every 10 seconds.
Gamers - rest today
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For even bigger classes - if you don't sign in, you might not get an open rack and you'll have to wait for the next class.
Riley working on Murph. RX for murph is if there is a weight vest available, use it.
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Workout of the day
4 sets for times:
12 unbroken hang power snatch
5 muscle ups
Run 200 m @ 95%
walk actively rest for 3 minutes EXACTLY
(choose weight for HPS to ensure no breaks but high neural demand)
Post weights and results to whiteboard
Crossfit Gamers - Rest day tomorrow.
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Why do we Rx tempos? (from opt's site)
We do it dependent on what the Coach wants the training response to be from the workout. It is done to control intensity, overload certain areas of a movement/body part, improve technique on movements, ease the load on the joints, variability, transfer to other parts of CrossFit (i.e. back squat - 1,1,1,1,1 is MUCH different than high bar back squat @ 40X1 - 2-3 reps x 5 sets...and side note, endurance on the squat at that tempo is one thing that WILL take the CF'er to another level as it carries over to so many things).
Sometimes getting the workout done as quickly as possible means pacing yourself. Taking calculated, short breaks and rests to get the work done faster.
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Workout of the day
part 1:
A1. Front Squat @ 30X1; 3 x 3 - 80% effort; rest 10 sec
A2. 25 chin ups; rest 3 min
B1. High Hang Squat Clean - 3 x 3 - 80% effort; rest 10 sec
B2. 20 GHD Sit ups; 3 sets; rest 3 min
Crossfit gamers - Do this next part if you can fit it into your schedule:
rest at least 90 minutes
part 2:
Row 25 sec @ 100% effort; Rest 2 min x 4
rest 5 min
Row 25 sec @ 100% effort; rest 2 min x 4
Post Results to whiteboard
Crossfit Gamers - workout tomorrow.
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Those of you who have tried the paleo diet for a solid month and still feel like it didn't do the trick.... In other words, you don't have energy, your performance is suffering, you're physique isn't improving or sleep issues, etc.... Please email me at ecrossfit@gmail.com.
Thos of you who HAVEN'T tried the paleo diet for a solid month. Now's the time. Email me for a shopping list ASAP. (ecrossfit@gmail.com)
Not quite as traditional as Kyle Vacation but still cool:
Here's Emilee with the "flex your bicep with a monkey photo."
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Workout of the day
A. Dead Lift @ 12X0; build to a 1RM -5%; rest as needed
B1. KBS - 2/1.5pd x 20 x 3 unbroken; rest 10 sec
B2. Clap Push Ups @ 10X0; 15 x 3; rest 3 min
+
5 suicides - 3 min rest b/t each
(place 1 cone 10 m out, 2nd cone 20 m out, 3rd cone 30 m out; SPRINT to 1st cone and back, then 2nd cone and back, then 3rd cone and back; rest, repeat for 5 sets)
Post loads, reps, times to whiteboard
Crossfit Gamers - Double tomorrow. This means that you'll be working out twice if you can fit it in your schedule.
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Over the next two weeks the programming will be quite a bit different.
- Some of the workouts may be difficult to enter in the whiteboard.
- They might be confusing, but the coach will help guide you thru it.
- There might be additional instructions for the gamers. (look at the end of the post)
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Workout of the Day
Something running
"Darens WOD"
"Darens WOD"
Post results to whiteboard
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Kyle #1 on vacation.(make sure when your on a vacation and get a chance, snap a handstand shot - its a Crossfit tradition)
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Workout of the day
Weighted pullups 3 - 3 - 3
Then....
Team Workout
In Teams of 4.
3 Rounds
2 minutes of Jump roping. Double unders if your team can. Each team gets 2 jump ropes. When a miss happens, pass the rope. Count total reps for your team. Score = Double Unders or singles divided by 5.
2 minutes of Rowing. Each team gets two rowers. Go all out and trade off when you're gassed. Score = Calories
2 minutes of Burpees. Only 2 folks doing burpees at a time. Go all out and trade when you're gassed. = Score = burpees
Click here to see todays whiteboard
Post team score to whiteboard.
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Post team score to whiteboard.
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Class times are posted no later than the night before.
Constantly adding new class times.
If you're new, call or email me so we can meet 1 on 1.
Call or email me if you have any questions.
Don't try Eugene Crossfit if you want to keep the drudgery in your workouts. There are plenty of workout plans that deliver little results, are boring, and don't really have a goal in mind.
Crossfit is very bothersome for people who like workouts like these.
Crossfit will change the way you think about your workouts, and by doing that you see amazing results. You immediatly learn to love to workout, to push your body, to try new things. The program you recieve here will make you fitter faster than anything you can imagine. Every client that has given it a month will testify.
You don't have to be an athlete to come. Heck, you can be in the worst shape of your life, I scale you back and ramp it up at a steady and safe pace. You'll have the results that you never thought possible in no time. And once you get there, you'll be thirsty for more. (instead of yo-yoing)
Eugene Crossfit is NOT a gym. It is a fitness school. In time, along with getting fit, you will learn technique on everything, how to apply intensity, the aspects of fitness, how and what to eat, recovery, motivation, virtuosity, flexibility and much more.
Give me a call or shoot me an email for your free 1 on 1 introductory session. Lets get started now.