Eugene Crossfit

Thursday, 3/12/2010

Fri, 12 Mar 2010 10:06:47 -0800

Seeing you guys doing rope climbs today reminded me of the old school days of towel pullups in the garage. Worse or better than regular rope climbs?

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Workout of the Day

The second workout from sectionals:

3 rounds for time (20 min cap):
10 Deadlifts (315/185lbs)
20 Ring Dips
30 Box Jumps - 24"

Post score to beyondthewhiteboard.

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And speaking of being back in the garage - It may seem like we have come so far now, but just wait - Crossfit is going to continue to grow and grow throughout Eugene. Even folks that are starting right now will one day say, "I remember when we were in the first facility off 7th and commercial and there were just over 100 members!"

We need your help to get there, and especially your input. Crossfit isn't Crossfit unless its the best stuff around. Make sure when you think of something, pass it along to me or one of the coaches.

Chipper from Sectionals, Friday, 3/8/2010

Fri, 12 Mar 2010 10:06:33 -0800

Thanks to Brian for swinging by and working on the athletes going to the Crossfit Games sectionals. You can really feel a difference after this guy spends some time with you. Moving efficiently!

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Workout of the Day

WOD 3 (from the sectionals this weekend)

For time (25 min cap):
30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)

WOD 3 Standards Video... [wmv] [mov]

Post score to beyondthewhiteboard.

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Remember, classes are canceled Saturday and Sunday because all the coaches will be at the games. Stay tuned on the Facebook fan page for updates on how we're doing.

Also note that anyone who purchases a guest pass to the sectionals gets a free guest pass. Essential it comes down to 25 bucks a person.

Rope Climb, Thrusters, Wednesday, 3/10/2010

Wed, 10 Mar 2010 10:06:43 -0800

New at Eugene Crossfit: We've installed a huge ball pit for folks to jump into during the 400 meter run. (Its not pictured here, but Zach is getting ready to jump in)

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Workout of the Day

The first of 3 workouts from Sectionals that our athletes will do this weekend:

5 rounds for time (15 min cap):
1 15' Rope Climb - 15 foot ascent
7 Thrusters (135/95lbs)

WOD 1 Standards Video... [wmv] [mov]

Click here to see todays whiteboard

Post score to beyondthewhiteboard.

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You really don't want to talk about your cheat meals do ya? Not a single comment from yesterday! What gives?

Ok, I'll start. I try to avoid cheat meals. But when I do, I like them to involve the most delicious peanut butter and chocolate ice cream ever and I try to limit them to one night. I've found that I can bounce back rather quickly if I go out and get it from a restaurant (Cold Stone), rather than buying a whole half gallon and keeping it in the fridge because then I munch on it for a long time after.

I've also noticed that I bounce back a lot quicker from sugar and dairy than I do from a big gluten hit. Pizza, which I love, knocks me out for pretty much a week. For up to 2 weeks after I'm craving all kinds of garbage. So I try not to do that.

Lets go for 10 comments before tomorrow morning!

Running cindy, Tuesday, 3/10/2010

Tue, 09 Mar 2010 10:06:40 -0800

Ever felt like this?

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Workout of the Day

As many rounds as possible in 20 minutes
5 pullups
10 pushups
15 Squats
400 meter run

Click here to see todays whiteboard

Crossfit Gamers: As many rounds as possible in 10 minutes.

Post score to beyondthewhiteboard.

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Whats your strategy with cheat meals?

Do you let them happen when they happen or do you plan them out months in advance like a serial killer. (See this video.).

Do you do them on a regular time every week/month, or does the day change from week to week?

Can you come back the next meal and eat clean, or does every cheat meal cause a downward spiral, spinning you out on a week-long brutal burnout?

Back Squats and Deadlifts, Monday, 3/8/2010

Mon, 08 Mar 2010 10:06:37 -0800

We have several Eugene Crossfitters heading to the Crossfit Games sectionals this Saturday- the details and the workouts should be announced sometime this week.

I really hope they don't include overhead squats! :) (See picture above, I am terrible at them)

Wednesday thru Friday will be rest days for the gamers, while the rest of you will do the workouts that the gamers will do on Saturday and Sunday. (if they announce it by then)

Classes are canceled on Saturday and Sunday.

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Workout of the Day

Back Squat
3x5
and
Deadlift
3x3

Gamers = try to make this workout today

Post score to beyondthewhiteboard.

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If you see these folks this week, give them your support in the games:
Jeremy
Kelsi
Josh A
Amy D
Emilee
Devin H
Kendall
Cheryl
Ethan
Ben?
Heather V?
Flanders?
Anyone else I missed?

Sunday, 3/7/2010

Sun, 07 Mar 2010 10:30:48 -0800

View image

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Workout of the Day

A couplet:

Something moderately heavy

And running

Click here to see todays whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Saturday, 3/6/2010

Sat, 06 Mar 2010 10:30:44 -0800

View image

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Workout of the Day

Team WOD

"Partner Filthy Fifty"

(So basically Filthy 25)

Click here tos ee todays whiteboard

Advanced class: Come to the 9:00 class. Crossfit Gamers: Stay after the 9:00 to talk about the next week.

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Thruster and Pullups, Friday, 3/5/2010

Fri, 05 Mar 2010 10:30:18 -0800

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Workout of the Day

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds to beyondthewhiteboard

Click here to see todays whiteboard.

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Click here to see the Eugene Crossfit Webcam! What do you think? Cool? Creepy? Handy to see what your freinds are doing? Should we point it to the whiteboard?

2010 Crossfit Games Snatch WOD, Thursday, 3/4/2010

Thu, 04 Mar 2010 10:26:53 -0800

GO Rindy!

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Workout of the Day

1 rep-max Snatch

Ten minute time limit, not including warm up.

Post loadto beyondthewhiteboard.

Top men's scores from the 2009 CrossFit Games:
Jeff Leonard (240lbs), Jason Khalipa, Spencer Hendel and DJ Wickham (225lbs).

Top women's scores:
Tamara Holmes (145lbs), Tanya Wagner (135lbs), Kristan Clever (130lbs)

Click here to see todays whiteboard!.

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Yay! We reached 400 fans on our Eugene Crossfit Facebook Fan page. Lets double it! Get on there, and make sure to invite your friends to join. Theres lots of discussion, video, pictures and information on there that isn't anywhere else.

"The Bear", Wednesday, 3/3/2010

Wed, 03 Mar 2010 10:26:49 -0800

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Workout of the Day

"The Bear"
Perform one of each of the following:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Strategy: Start with a manageable weight and make sure you finish the first round, rest sufficently, ramp up the weight for the next round and try to finish. Rinse, repeat.

Complete the series of movements seven times per round, and complete a total of five rounds. Once you begin a round, the weight cannot rest on the floor until the round is completed. Rest 3-5 minutes between rounds. The goal is not to complete the workout in a set amount of time, but rather to complete it with the heaviest weight possible.

Thanks to CrossFit Invictus for the great explanation.

Strategy: If you haven't done this before, sart with a manageable weight to make sure you finish the first round, rest sufficently, ramp up the weight for the next round and try to finish round 2... Rinse, repeat with rounds 3, 4 and 5....

Post score to beyondthewhiteboard.

Click here to see todays whiteboard

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The problem: We haven't created the ideal environment for you to sign in to class before you come. This may not sound like a big deal, but it creates a whole host of problems:

- The coaches can't prepare for who is coming and how many

- Some athletes are not realizing what time they need to show up and are showing up late.

- Games at the start of class and warming up as a team is impossible if you don't show up on time and/or don't sign in.

-We want to start implementing funner, more dynamic warmups and really milking that hour for everything its worth.

- Folks are showing up to classes not knowing the workout and are unprepared.

So by not having you sign in, we're doing you a disservice - this holds you and others back on the team... So we're looking for your ideas on how we can help you sign in and show up on time.

Post ideas on how we can help you sign in and show up on time to comments:

OHS Muscleup, Tuesday, 3/2/2010

Tue, 02 Mar 2010 10:26:41 -0800

Sheila rocking fight gone bad!

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Workout of the Day

AMRAP 12 minutes
5 Overhead Squats (115, 70)
7 Muscleups
10 Burpees

Click here to see todays whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Daren had a great experience at the endurance cert and can't wait to pass things on.

Also, make sure you check the schedule. We got rid of anytime crossfit for a few weeks and wednesday and fridays schedule is funky to try something new.

"Tabata This!", Monday, 3/1/2010

Mon, 01 Mar 2010 10:26:37 -0800

Aaron K enjoying the Sumo Deadlift high pulls.

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Workout of the Day

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calorie

Click here to see todays whiteboard

s".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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"Helen", Sunday, 2/28/2010

Sun, 28 Feb 2010 10:26:30 -0800

Angela! Happy 31st birthday!

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Workout of the Day

Rileys WOD

"Helen"

Click here to see todays whiteboard

Rileys a new coach, level I certified. While Daren is getting Endurance Certified in California, Riley offered to take Darens spot this Sunday. (He promised to be nice!)

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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Take your rest days as serious as your workout days. I know this stuff is good fun, but you gotta rest! You dig a hole when you workout, and you gotta let your body fill the hole up + some more.

Team workout, Saturday, 2/27/2010

Sat, 27 Feb 2010 10:26:25 -0800

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Workout of the Day

Team workout!

Click here to see todays whiteboard

Post score to beyondthewhiteboard.

Click 'schedule' at the top right of the page to schedule a session.

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An article by one of my favorite old-school crossfitters, Greg Amundson, write this about him moving to a new area and starting opening their garage to folks to do Crossfit. Sound Familiar?

"Over the course of about nine months, Mallee and
              I   witnessed   a   simply   awesome   transformation   take
                     place at our gym. Although hard to describe in words,
                        we noticed our athletes had "got CrossFit." This wasn't
just evident in their CrossFit T-shirts and newly forged
levels of fitness. Conversations revolved around new
Zone-friendly diet recipes and techniques for learning
double-unders,         kipping     pull-ups      and     handstand
push-ups. Everyone walked around with notably more
self-confidence yet maintained an air of humbleness."

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Crossfit Games Triplet, Friday, 2/26/2010

Fri, 26 Feb 2010 10:26:22 -0800

Amy swingin the kettlebell.

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Workout of the Day

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Click here to see todays whiteboard

Post results to beyond the whiteboard.

Top men's scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).

Top women's scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).

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The CrossFit Way in 50 words by Greg and Mallee Amundson

"Pursue virtuosity in functional movement. Believe unconditionally in yourself and the ability of others. Learn new skills--teach them to a friend. Forge an indomitable body and spirit. Apply character traits learned in the gym to life: perseverance, honesty, integrity, resilience, courage, loyalty, respect and service. Be humble. Encourage others."

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