Recently in Announcements Category

The hand surgery went well and I am able to get up and move around.  I should be able to open up the box as early as tomorrow (Monday).

Since I have all next week off - which times work the best for you? 

Which one of these would work for you?

• 8:30?
• 11:00?
• 12:30?

If none, I can always do a 6:00 am or 6:00pm.

Post your schedule to comments.

I worked on the Leaderboard this weekend (The white board on the south east wall).  The blue is for men and the pink is for women.  If you complete one of the benchmark workouts as Rx'd, and are in the top 5 of the members of the gym, then your name will be up there.  Hopefully this will give our athletes yet another reason to push themselves hard during the workouts so they can finish these as Rx'd.  Many of you are very close to being able to do these as Rx'd, and that is no small accomplishment!

Some pictures of the Leaderboard:
Next week I will be gone Thursday PM, Friday and Saturday.  We should be able to get someone here to open up the gym while I'm gone, but keep this in mind when you figure out your rest days.

The week after I have a conference in Arizona on Monday, Tuesday, and will be back mid-day on Wednesday.  I will let you know details as we get closer. 

Thursday (tommorow class) come early.  First of all, for the Thursday PM class, if you can make it earlier, come earlier.  I will be opening up the gym at 5:00 and if you want instruction come early as I have to leave at 6:15 for a dinner with one of my docs.  If you can't come right at 5:00pm thats fine, just show up sooner rather than later.  The AM class is as scheduled.

A new blog!  We will be doing a Monthly Crossfit Challenge event once a month.  This means that the workout Friday, 11/7/08  will be measured, and then we will do the same workout ONE MONTH from then, and the most improved will win first place (and a new badge for their profile), second and third will win a badge as well.

New sheets! I have some sheets available for tracking your workouts.  Bring your binder so you can take more of an active roll in your workouts.

Leaderboard. I am switching the tracking board to be more of a 'leaderboard.'  This means that in order to get on this board you have to do the workout as RX'd, and you have to be one of the best 5 in the gym to be on it (5 for men, 5 for women).  I'll get it updated soon.

Logo?  Looking for a new logo for Eugene Crossfit.  Our current logo simply states Eugene Crossfit in yellow.  Should we add any cool symbol on the side?  Looking for artists and ideas.  Check out other crossfit affiliates to see what they're doing.  We want it so it would look cool - picture it on a T-Shirt.

Top Recruiter!  Top recruiter last month was Heather!  She recruited Valarie who is well on her way to being a Crossfit Rockstar.  Who will be the top recruiter for November?

This week:

• This week we will be throwing your "goat" into the warmup.  No, not the kind that likes to eat flowers, a 'goat' is a skill that your not that good at. 
  
• Remember that a lot of the learning happens while you sleep, so if you go over the moves a bit once your bed hits the pillow, learning of the moves will be enhanced!
• I will be gone Tuesday night and Wednesday morning, but someone else will be here to open up the gym.   Don't hurt yourself!
  
  
• Last week we focused on Squat Depth, Cleans, and the concepts of Rhabdo.  This week we will focus on Squat Depth (again!), and working on getting more consecutive double unders with the jump rope or your first double under.  Also, do your practice squats slower and concentrate.
  
  
• It's the first week so make sure you pay your dues.  I will be putting in an order for equipment as soon as I have enough.  If you can afford to pay for November and December dues, go ahead and do so, so I can order more.
  
  
• I'm going to try to post the workouts the night before.  Hop on and check it out.  Also, if you haven't yet, register on the site and start leaving comments and talk about stuff. 
• Some ideas of things to talk about on the comments:
• Did you like or didn't like the workout?
• What are you excited for?
• What have you freinds said that day about your physique?
• Where are you sore that day?
• Could you have done better?
• What do you think of the picture?
• Etc, etc, etc.....
  

Just an FYI to those that are interested:

I noted a Crossfit Level 1 certification popped up on the main crossfit.com site that will take place in Portland.  I attended my level 1 cert last May and it was an amazing experience.  Everything they cover is available either for free on the internet or in the Crossfit Journals and I try to teach you guys everything I can, but a certification gives you a lot of invaluable experience and knowledge and I would recommend it at some point to those who want the following:

• Want to be a trainer or open their own crossfit gym (Once you complete the certification, you will be Crossfit Level 1 certified coach)
  
• Want to take their knowledge of Crossfits methods, concepts, and movements to the next level

The cost of the Level 1 cert is $1000.

Like I said, I try to teach you guys everything I know but even the most accomplished athletes and trainers will have many priceless "A-HA!" moments at these things.  In time, the certifications I plan on attending to improve myself as a coach include: Crossfit Level II, basic barbell, CF kids, gymnastics, running & endurance, and lastly a oly-lifting certification.  I will do my best as I finish these to pass along everything I learn but youd gain more getting it from the horses mouth, of course. 

There is also a Gymnastics Cert in Portland on November 1st and 2nd.  The cost is $595.

I went thru and did some housecleaning to the member profiles.  Here are the changes:

 

• Debbie recieved the  award on her profile for recruiting the most in the month of September.
• You will be added to the left sidebar when you join, but your picture on the middle won't be added until you achieve 'BASIC' rank.  (More motivation to learn your stuff!)
• Added Diana, Matt, and Heather

Updates

Matt

• Barbera

Heather

• Barbera
• Back Squat

Diana

• Row 2k
  

Kathy

• Barbera
• Nicole
• Nancy

Michelle

• Back Squat
• Barbara
• Nicole

Kristine

• Barbara
• Row 2k
• Nicole

Debbie

• Added Recruiting badge for September!
• Barbara
• Back Squat
• Row 2k
• Nicole
• Nancy

Letha

• Nicole
• Nancy

Eric

• Barbara
• Nicole
• Nancy

This may sound crazy but I would like to continue the workouts as scheduled.  I feel much better when there is something I can do for others.

Tuesday - Friday 6:00AM
Tuesday - Thursday 6:00 PM (note: no Friday evening workout)
There will probably not be a Saturday workout this week.  I'll let you know if things change.

I will be doing this workout Wednesday night at 6:00pm if anyone would like to join me.

"Caleb"

 

8 Rounds

Run 400 Meters

8 Lunges

8 Box Jumps, As high of a box as you are able.

 

Post time and size of box to comments.

 

Caleb Elijah was born 8-8-08 with half of a heart.  (The condition is known as 'Hypoplastic Left Heart Syndrome').  Immediately out of the womb the specialists whisked him away to operate.  In the surgery everything went as planned and they reminded us that the recovery was the hard part.  Day after day they would remove the machines doing his normal body functions as we held our breath.  Caleb did fantastic each time.  After all the machines were removed Caleb either set a new record or tied an existing record for coming home the fastest after the surgery.  To add to it, even after eating out of a feeding tube all that time, he breast feed like he had been doing it the whole time.  The doctors and staff were happily confused, I guess that never happens.

Fast forward 50 days to yesterday.  Sometime late morning, Caleb was doing great but suddenly seemed to have a little difficulty breathing.  Being only a few minutes to the ER, we rushed him there and by the time we got there he wasn't breathing at all.  The doctors stabilized him and then it happened again.  They stabilized him again.  This happened a few times.  They noticed that although his heart was pumping and he was breathing, his body wasn't getting any oxygen. They found the shunt they had put in from the surgery was completely obstructed.  The PH balance of his blood showed that he had not been getting enough oxygen for his vital organs during this time.  The only thing we could do is unplug him and let him go.  Caleb Elijah peacefully passed away around 6:00pm last night.

 

About a week before he was born, his dad suffered two severely broken bones in his left hand in a softball accident.  They operated and repaired his hand.  While Caleb was alive his father could only do Crossfit workouts that didn't include his hands.  In many cases he substituted running, box jumps, or lunges.  The three eights are for his birthday, 8-8-08.

 

Caleb's father's small scar from the hand surgery was an inch longer than Caleb's scar on his chest after his heart surgery.  When Caleb passed away his scar was identical in every way to his fathers scar.

This weeks classes:
Monday:  6AM + 6 PM
Tuesday:  6AM + 6 PM
Wednesday:  6AM + 6 PM (Eric in charge at the PM class)
Thursday:  6AM + 6 PM
Friday:  6AM  (No demand yet for a Fri PM class)
Saturday 10AM Park workout / WOD
More spots will open as members get added.  Don't worry about using the schedule it program anymore.

A few updates: I've made changes to most of the member profiles, if I missed anything or you'd like to add anything, let me know.  FYI: I update these about 1x a week.

Also, the first badge was given to Kathy last week on the 5k run (even though she got a little lost!)  Congrats!  Here are some of the other badges you can win. 

Click on member profiles to see members times, improvements, pictures, videos, and now badges!


=  Members who have joined the muscle up Club.

First of all, welcome Michelle and Lonnie to the Eugene Crossfit family.  Make sure to check out their new Member profile under the 'Member Profile' page.  (Link is on the top left)

Second of all, Caleb's doctor cleared me to go back to work and I'm starting this week.  This means that there is going to be at least one morning and one evening per week that I will not be able to make (i travel to bend, medford, and klamath falls).  Don't worry though, someone else will open up the gym and I just ask you to be very safe.  I will post the workout and the warmup in detail on the the whiteboard.

Third of all, I am getting rid of the Wednesday night park workout.  There will still be a Saturday park workout.

The schedule is as follows:
Monday - Friday: 6am class
Monday - Friday: 6pm class
Saturday: 9 am class
Saturday: 10am free park bring-a-friend workout