Recently in Workouts Category

Summer Cindy, Saturday, July 18th

New members Wayne and Devin crank out the box jumps and overhead squats.

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Workout of the day:

5 rounds for time

50m sprint
5 Pull ups
10 Sit Ups
15 Squats

or if we have a bunch of folks, a team workout.

Post time to comments.

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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Satin Love Orchestra plays Downtown Springfield tonight 7:30-9:30 They will close down main street and set up the party right on 7th and Main! Its a free show open to all ages! Brings the kids, strap on your best Disco Suit and come get yer Funk On! 20 Disco Moves for Time! ready... GO!

Wallball and Burpees, Friday, July 17th

I always talk about the red-carpet backless dress backs that pressing and pullups bring.

Here's one.

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Workout of the day:

30 Wall ball
15 Burpees
20 Wall ball
10 Burpees
10 Wall ball
5 Burpees

Post time to comments.

View image 7-17-09 wallball burpees small.JPG

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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There is only 9 things on the "Eugene Crossfit mindset board" and clearly room for one more. Whats missing? Post thoughts to comments.

Deadlift, Thursday, July 16th

Robin pulling hard on the row while piper cheers her on.

For all you mommies - during our 9:30 time mommies take turns babysitting in the kids room.

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Workout of the day:

Deadllift

1 Rep Max.

Post load to comments.

Also max push press.

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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Bumper Stickers contest:

Some ideas:

"I 'heart' Crossfit"
"Know pain, Know gain"
"I fear no man, I fear my workout"

Which one would you put on your car, and
Post to comments something your idea that you would put on your car.

Fran, Wednesday, July 15th

Scott, a new member of the family, flippin' a tire.

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Workout of the day: Benchmark workout!

"Fran"

21-15-9
Thrusters
Pull Ups

Post time/load to comments.

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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The box is really growing - LOTS of new members in the last two weeks.

With all these new members coming in, its so great to have a group of vets that are so eager to introduce, encourage, and help out. You guys really are the best.

I also apologize in advance if my head is spinning. If you ask me to do something and I forget, just toss me an email. I want to know details on how you are feeling, how I can help you accomplish your goals, and how I can help rid you of your goat. If you don't have a game plan, lets get one.

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4:45 & 5:45 times this week - what do you think?

Is it working for you? Is it not? Post to comments your thoughts.

We may go back to 4, 5 and 6pm classes next week.

Snatch Practice, Tuesday, July 14th

Jeff deadlifting while Travis does handstand pushups over yonder.

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Workout of the day:

Work on your Snatch!

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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Bring a water bottle to class with you - make sure you are drinking plenty of water. Drink more if it's hot out.

Ecrossfit Challenge follow up coming up soon (on the 20th). Get ready to crush your past score.

Goat = A pet that is very troublesome. We use the term 'goat' as something that you are not very good at. Example: "I would have won the Crossfit Games but my goat showed up in the workout!"

Post to comments your goat, and what you are doing, if anything, to get rid of it.

Row Tire Feet, Monday, July 13th

Here's a shot of the Crossfit Games workout that we replicated on Saturday - 140m straight up a hill.

Pretty much the same as what we did.... Of course, we didn't have quite as many people cheering from each side.

2009 CrossFit Games Winners - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition

Tommy Hackenbruck represented Oregon well! Oregon Crossfit from Bend also placed 6th in the affiliate cup. Way to represent guys!

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Workout of the day:

Those that participated in the games on Saturday: Day off.

Those that didn't:

2 Rounds for time
Row 500m
20 tire flips
20 Feet to bar

Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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Once again great job everyone in the games on Saturday. Everyone that attended had a great time, as well as found as well as found out some things they can work on moving forward.

In 2010, we are defiantly bringing a group of folks down to compete in the Official Crossfit Games Affiliate Cup in Aromas CA. Even if you are not planning on participating but would love to watch, block out the weekend after 4th of July 2010 off your calendar NOW to go and spectate. I've been hearing that to watch it is the experience of a lifetime.

Look for similar events like last Saturday to come in the near future. Another reason to train hard!

Overhead Squat, Thursday, July 9th

Some thought yesterdays workout was going to be easy! Nice work Rick.

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Workout of the day:

Overhead Squat

1-1-1-1-1-1

Post loads to comments.

View image 7-9-0- overhead squat 11111 small.JPG

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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So apparently very little data revealed today about Saturday - just some teasers. Turns out that they are not announcing the actual workouts until Friday night. Lets plan on starting at 8:00 am on Saturday, who knows what we're going to do! I need you to go sign up now and commit to come.

Here's what we know:
We know there is great anticipation about what the events will be at this year's Games, so we're tipping our hand a little early.

Here's what we can tell you now about the Individual competition.

Event 1 is a run noticeably longer than last year's. Teaser video ... [wmv] [mov]
Event 2 is a heavy lift in a timed environment.
Event 3 is a run noticeably shorter than last year's.
Event 4 is something completely different.
Event 5 is a couplet.

Sunday will have three events of noticeably different time domains.

Besides running, only one movement is repeated in the 8 total events.

Burpees & Medball Cleans, Wednesday, July 8th

Riley's face tells it all. Focus, intensity, determination. All things that are never lacking at Eugene Crossfit.

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Workout of the day:

7 rounds for time

10 Med Ball Cleans
10 Burpees

Post time to comments

7-8-09 burpees med ball cleans small.JPG

Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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Today at 1PM PST the Crossfit Games events and layout will be announced. I am so excited.   The Crossfit Games this year is going to be absolutely awesome. Better than last year.

Why did they wait until last minute to announce the workouts that will be included? Because fitness is being able to do anything and everything. Fitness is broad, not specialized. So it would make sense that the fittest man and woman would complete every task choose more effeciently than anyone else.

Once we know what they're doing in California, we'll have a plan on how our Weekend will go. Its going to be a lot of fun! Look for information on Saturday and Sunday to come tomorrow.

If you are available on Saturday, don't do a WOD on Friday. We want you fresh.    We will have you do 1, 2, 3, 4, or 5 workouts on Saturday/Sunday depending on what they are, your readiness, your ability, etc.

If you are NOT available at all on Saturday, please post to comments if you would like to workout on Friday. Also post the time slots that would work for you.    I may cancel the majority of classes.

Front Squat, Tuesday, July 7th

Here's a small sample of our Crossfit athletes. Not only are they both Setting PR's every week, but when Stan or Travis show up, they bring a great attitude that makes everyone want to push harder.

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Workout of the day:

Front Squat
85% of max
3-3-3-3-3-3

Row 2k
(This one is new ecrossfit benchmark WOD, get on the board!)

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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Man, I'm noticing HUGE gains from every single person in here - It's really firing me up. I love it.

Across the board, you all are doing a great job getting stronger, faster, more explosive, and better at everything. Everything. It's amazing.

And if you guys want to push a bit more, I'm willing to help - just ask. I've got people doing running technique work on the side, folks coming early and staying late to work on their goat, and lots of people on different specialized diets for cutting and gaining.

"Annie", Friday, July 3rd

Two of our athletes, Daren and Sharilyn.

Daren is one of our athletes - he's improving every day. He has a 24+ round Cindy - this week he set PR's in both the 5k and the Deadlift.

When Sharilyn first started she could hardly walk across the room without needing a rest - now (many pounds later) shes mowing her lawn (with a push mower), pulling herself on the doc from the water, and doing tons of other things she wondered if she'd ever do. She recently took a large step with her nutrition - keep an eye on her and watch the results continue to pour in.

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Workout of the day:

"Annie"

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50-40-30-20-10

Double Unders
Sit Ups
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Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)

Click here to schedule a session:

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"I've never gone thru the end of a Crossfit WOD without coming out stronger in the other side. Not just in a conditioning and strength side - but from confidence, mental aquity, overall self esteem - that i've accomplished something that few people have endevored to do. And it's powerful...."

- Kyle Manard - Quadruple amputee

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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.

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Recently in Workouts Category

December 2009