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First off, thank you all so much for coming - We had an amazing turnout.  Thank you all for coming and making this event a huge success.  Thanks to Brian, the ART guy, for coming and helping out.  Make sure you join his fan page on facebook and use him as a resource to keep your body moving efficiently.

Thanks to all those that brought non-members.  Thank you Jason, Lisa, Page, Sammy, Sean and Justin for coming - you did awesome.  Each of you 5 impressed me and we would love to have you join the Crossfit Family.

Starting off, the WOD was ground to overhead for max weight.  Each participant was given an empty bar and had 7 minutes to get as much weight over their head as possible.  Here were the scores:

MEN	Overhead		WOMEN	Overhead
Stoneburg, Ben	245		Smith, Loree	215
Stecker, Jeremy	225		Durfee, Amy	125
Crippen, Andrew	225		Melvin, Kelsi	110
Clark, Riley	215		Russo, Carrie	100
Melvin, Travis	205		Vanbuskirk, Heather	95
Givens, Clay	205		Lumbra, Katy	85
Ahrens, Justin	185		Alvis, Letha	77
Tway, Justin	185		Runyan, Robin	75
Alvis, Eric	175		Givens, Donna	75
Kromerek, Daren	165		Khalsa, SatHari	70
Ledbetter, Aaron	165		Mccoy, Michelle	70
Albin, Joshua	145		Jones, Suanne	70
Snook, Jason	120		Kirnakj, Marie	65
Severe, Sean	115		Alvis, Holly	65
Russo, Sammy	115		Kruit, Erin	60
Tyler, Page	105		Snook, Krista	60
			McKenzie, Karen	60
			Brown, Doris	42
			Modee, Lisa	Practiced

The next event was how many double unders can you complete in 4 minutes.  A double-under is done with the jump rope, with two rotations for every jump.  Here were the results:

MEN	DU's		WOMEN	DU's
Melvin, Travis	309		Melvin, Kelsi	161
Kromerek, Daren	250		Alvis, Letha	122
Snook, Jason	180		Smith, Loree	92
Stecker, Jeremy	144		Alvis, Holly	73
Crippen, Andrew	78		Kirnakj, Marie	63
Clark, Riley	60		Runyan, Robin	53
Ahrens, Justin	59		Vanbuskirk, Heather	44
Stoneburg, Ben	47		Durfee, Amy	41
Ledbetter, Aaron	44		Khalsa, SatHari	11
Albin, Joshua	44		Russo, Carrie	5
Severe, Sean	38		Kruit, Erin	2
Givens, Clay	35		Mccoy, Michelle	262*
Tyler, Page	22		Snook, Krista	240*
Alvis, Eric	300*		Givens, Donna	238*
			Lumbra, Katy	180*
			McKenzie, Karen	166*
			Modee, Lisa	45*

* = single unders

The next event was a Mile Run.  Here were the results:

MEN	Mile Run		WOMEN	Mile Run
Severe, Sean	5:50		Melvin, Kelsi	6:34
Stecker, Jeremy	6:01		Vanbuskirk, Heather	6:47
Kromerek, Daren	6:02		Kirnakj, Marie	6:58
Melvin, Travis	6:05		Russo, Carrie	7:03
Stoneburg, Ben	6:09		Durfee, Amy	7:09
Crippen, Andrew	6:10		Lumbra, Katy	7:27
Givens, Clay	6:12		Khalsa, SatHari	7:33
Albin, Joshua	6:15		Smith, Loree	8:33
Ahrens, Justin	6:18		Alvis, Letha	8:43
Russo, Sammy	6:26		Alvis, Holly	8:48
Alvis, Eric	6:43		Runyan, Robin	8:50
Clark, Riley	6:50		Kruit, Erin	8:53
Ledbetter, Aaron	6:55		Givens, Donna	10:11
Snook, Jason	6:59		McKenzie, Karen	10:19
Tyler, Page	7:17		Modee, Lisa	10:56
Tway, Justin	800 meters

The next event was a workout called "Jackie".  "Jackie" was a 1000 meter row, 50 thrusters (45 pound for men, 35 for women) and 30 pullups.  This workout is scored by time.

MEN	Jackie		WOMEN	Jackie
Stecker, Jeremy	7:12		Durfee, Amy	8:58
Melvin, Travis	7:13		Melvin, Kelsi	9:02
Albin, Joshua	7:45		Smith, Loree	10:46
Clark, Riley	7:51		Vanbuskirk, Heather	14:08
Kromerek, Daren	7:52		Snook, Krista	11:00*
Stoneburg, Ben	7:58		Mccoy, Michelle	10:41*
Givens, Clay	8:03		Runyan, Robin	11:46*
Ahrens, Justin	10:30		Kruit, Erin	11:53*
Crippen, Andrew	10:50		Givens, Donna	12:03
Ledbetter, Aaron	11:00		Jones, Suanne	12:17*
Tyler, Page	12:56		Khalsa, SatHari	12:44*

* - scaled.  Used a pullup band or lowered the weight.  Understand that its hard to rank all the folks that scaled it.  Some used thicker bands and heavier weights.  Everyone that scaled it was given equal number of points for the end.

The final workout was for the top three men and the top three women.  The workout was as many rounds as possible in 7 minutes of:  2 Deadlifts (225 pounds for men, 155 for women) and 10 Kettlebell swings (53 pounds for men, 36 for women).  Here were the results:
 

MEN	DL/KB		WOMEN	DL/KB
Melvin, Travis	8+7KB		Smith, Loree	10
Stecker, Jeremy	8+4KB		Melvin, Kelsi	5+2 DL
Kromerek, Daren	8+4KB		Durfee, Amy	n/a

And here are the final results for the Q4 2009 Ecrossfit Workout test:

MEN	Place		WOMEN	Place
Stecker, Jeremy	1		Melvin, Kelsi	1
Melvin, Travis	2		Smith, Loree	2
Kromerek, Daren	3		Durfee, Amy	3
Stoneburg, Ben	4		Vanbuskirk, Heather	4
Crippen, Andrew	5		Russo, Carrie*	5
Clark, Riley	6		Alvis, Letha*	5
Albin, Joshua	7		Runyan, Robin	5
Ahrens, Justin	7		Khalsa, SatHari	8
Givens, Clay	9		Kirnakj, Marie*	9
Severe, Sean*	10		Lumbra, Katy*	10
Ledbetter, Aaron*	11		Alvis, Holly*	10
Snook, Jason*	12		Givens, Donna	11
Alvis, Eric*	13		Kruit, Erin	12
Russo, Sammy**	14		Mccoy, Michelle*	13
Tyler, Page	14		Snook, Krista*	14
Tway, Justin***	16		Jones, Suanne**	14
			McKenzie, Karen*	16
			Modee, Lisa**	17
			Brown, Doris***	18

* - did not compete in one event (had to leave early or did not start it)
** - did not compete in two events
*** - did not compete in three events
In each of these cases they were scored in last place for the event they missed.

Finally, I would like to give a big congrats to everyone that showed up and competed.  I hope you all had as much fun as I did.  If you came away from this event with a stronger resolve to be healthier, get stronger, and be better - then I consider it a great success. 

Remember, healthy competition is fun but Crossfit is not here to compare yourselves with others;  its about learning about yourself and growing.  The only real competition is you against yourself.  Strive to reach personal records - push yourself to unseen heights - become the fittest you've ever been.   This should be your mindset.

Thanks again for coming.  I would love any feedback, both good and bad.  
 

The results are in!  We did 4 events, it was an amazing day.  Thanks to all those who participated.  I can honestly say I don't remember the last time I had so much fun. 

For the males, Jeff and John had a small lead over Daren.  In true Crossfit form, John and Jeff left early to spend time with the family.    Daren ended up taking the Eugene Crossfit Cup for the males.

For the females, Emilee and Kelsi were neck and neck throughout the competition.  Kelsi finished the run shortly before Emilee, Emilee beat Kelsi on the Deadlift workout.  On the sandbag run and the row, Kelsi barely edged out Emilee by 7 seconds each.  Congrats to Kelsi for taking the Eugene Crossfit cup for females. 

And for everyone else, it was VERY close.    Anyone could have been first with just a bit more work on their weakness. 

Scores are as follows:

1.  Daren (19 points)
2.  Kelsi (23 points)
3.  John (23 points) (3 events only)
4. Jeff (23 points) (3 events only)
5 Emilee (25 points)
6 Riley (25 points)
7.  Ericka (29 points)
8.  Gordon (29 points)
10.  Valarie (33 points)
11.  Krystal
12.  Debbie
13.  Heather
14.  Stec - not rx'd (broken hand)  (But I will be a force to be reckoned with next year!



 

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Click here to schedule a session: 

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So today Kelsi, John Naden, John Savage and I just got back from the Oregon Crossfit games.   John N and Kelsi both took part, and it was a great event.  Next year we will have to get a lot more people to come, it was a blast! Here's some highlights.

The first workout:

500m row
400m run
100 yard waiters walk with kettlebells
Run 1200m
100m Clean and throw (135lb men, 95 women)
400m Run
100m Burpee + Long jump
800m Run.



 

We have a winner!......

Drum roll please....

The Gold Medal (found on the profile) of Jan - Feb eCrossfit Challenge goes to




Some other great mentions: Congrats to everyone, you guys did a great job!
Ruby -- From 6:22 (20#, green) to 6:33 (35#, blue) Added 15 lbs and upped a band!
Heather -- 11:27 (41# Blue) to 10:01 (45# blue) 14% improvement +upped a bit of weight!
Letha -- 10:04 (45lbs sub SDHP for PU) to 7:28 (45# red) 35% improvement!
Michelle -- 8:24 (36# blue) to 6:12 (41# blue prego squats) 35% improvement, upped weight a bit and got pregnant!  :)
Debbie -- 13:37 (55# blue) to 10:18 (55# blue) 32% improvement!
Diana -- 11:19 (41#, redx2) to 7:43 (blue 40#) 47% improvement!
Eric -- 9:27 to 7:10 32% improvement!
John -- 9:22 to 10:30 (hand rip so slower score) N/A
Desiree -- 6:20 (45# blue) to 6:56  (56# red) upped weight!
Kathy -- 8:37 (45# blue) to 11:24 (65# red) Upped weight and a band!
Kelsi -- 9:50 to 7:27 32% improvement
Travis -- 4:15 to 3:57 8% improvement!
Jason -- 5:15 (green 47#) to N/A
Darren -- N/A to 7:23
Brian -- N/A to 6:50 (green 40#)


 

Workout times:  6AM, 7AM**, 4:30PM**, 5:30PM
 (* - less people, more 1 on 1 coaching)

On 1/5/09 we all participated in Fran.  Click here to see those results.  Now we are going to find out who is most improved.  First, Second, and Third will receive a medal for their profile.  Most improved is based on % of improvement, upping weight closer to RX will also come into factor.

Workout of the day:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Agenda:
Warmup - CFWU + Mobility Drills
Skill - Dips
Fundamental - Thruster
WOD
Cashout/Lecture -What is Fitness? (1)

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What was your last time?  What is your goal?

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Scores:  Results for First, Second, and Third to be posted soon! (click to enlarge)

 

For those of you that are keeping records of yourself, here's a great resource to make it more convenient and easy.

For those of you that aren't, you need to start.  You're going to be happy you did because it will have a huge effect on your gains, motivation and progress in the long run.  Remember, you are only competing with yourself.

Hop on to beyondthewhiteboard.com.

Make an account (free), join the gym 'Eugene Crossfit' and you'll be able to keep your journal of all your Eugene Crossfit workouts - they are testing the site and they gave Eugene Crossfit an exclusive spot. For each day from here on you can enter in your workout times and keep a journal here on how you did.

This site has amazing statistics --  lots of graphs including a data on your progress, how you did compared to last time, etc.

I'd also like you to post stuff you do that isn't crossfit.  There's ways you can enter that in.  For example, if you play soccer (Emilee and Desiree) go running (Debbie, Kathy, Michelle, Diana) or teach another class (Ericka, Kelsi, Travis) -- try to put that in there, there should be something similar to what you did.

It is going to be nice for me because I'll be able to see clearly your performance improvement - Necessary for those talks we need to have on diet, intensity, recovery, and homework!

There is also a section on beyond the whiteboard for your notes of that specific workout.  I encourage you to put in how you think you did, what your situps were like (because theres like 100 different ways to do situps), etc, etc. (example:  Wow, pushups were really hard I need to work on those, but I pushed hard thru the squats - coach mentioned my squat depth wasn't deep enough once)
 

We have a winner!......

Drum roll please....

The Gold Medal (found on the profile) of Nov - Dec eCrossfit Challenge goes to

 

This thanksgiving since I'm not going to be here, your going to do the workouts on your own.  The athlete that collects the most points will recieve a 'Coaches challenge badge' for their profile page. Here's how to score points:

 

5 points -         Warmup then do "Tabata Bottom to Bottom"

20 Seconds of Max Air Squats

10 Seconds of Active Rest at the Bottom of your Air Squat

8 Rounds

Score = Lowest Round

Post Score and who helped you keep time to Comments.  What'd they say at the end?!

                        (note: this workout is only 4 minutes but is a BEAST)

 

5 points - Go for a run or a bike or a swim.

Extra credit 1 bonus point - throw a few sprints in the middle (try telephone poles)

                        Extra credit 1 bonus point - stop twice and do 5 burpees each time (try to find a busy street so people can see you!)

                        Or

                        Extra Credit 2 bonus points - stop twice and do 15 burpees each time (try to find a busy street so people can see you!)

                       (Note:  The full 7 points if you run a thanksgiving day 5k for charity, there's lots of them!)

 

5 points -  Warmup up then - Test yourself on a max set of push-ups... tight body chest to the floor...full extension! If you cannot do "men's style" do your pushups from the knees.  After that do 100 air squats for time.

1 point per day (3 points maximum) - 2 rounds of the samson stretch mixed with two component of the warmup the first thing in the morning. (pushups, pullups, dips, squats,)

 

5 points - Take a rest day.  Rest like your getting paid to do it.

2 points for everyone you talk to about Crossfit (max 6 points)

3.points - Bring up Crossfit during thanksgiving dinner (I wanna hear this one!)

Post your experiences, times, etc,. to comments.

At the end post how many points out of 34 you earned!

 

 

Quick Explanation of the Crossfit Games: (Click here for the official CFG site)

Every year, in Aromas California, the Crossfit Games are held.  A mix of 3-4 workouts are given with rules and guidelines, each 'randomly' chosen.  A crossfitter will be able to perform better at any random task except for those that specialize in that one thing, so it would make sense that the top crossfitter will have the best combined time of all the workouts at the Crossfit Games.

The great thing about the games are the workouts are revealed in real time (at home) so we can compete against the top dogs and see how our times measure up.  This year, I am the only one in Eugene participating.  Start training so next year you can do it!

Today the final event was revealed: (see yesterday's entry on how I did on the first 3 events)

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Keep in mind that this is after a grueling day yesterday. 

Here's of video of me doing the workout.  Final Time: 9:44

And so my results were the following:

Workout 1 - 6:28 - 6:50AM Fran
Workout 2 - 6:28 - 12:30PM - DL&Burpees
Workout 3 - 3:44 - 4:50 - 750 meters up a steep hill
Workout 4 - 9:44 - Day 2 - 30 Squat Clean and Jerk

Day 1 Total - 16:40
Day 2 Total - 9:44

Total Time: 26:24

How did I measure up?
26:24 puts me at 82nd out of 196 competitors.
Not bad!  Looking forward to next year!

(Click here for the Mens Standings)
(Click here for Womens Standings)