Recently in Daily Category

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

Here's one.

emilee back small.JPG

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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 image7-17-09 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.
 
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.

sandbag-th.jpg2009 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)

7-13-09 row tire feet to bar small.JPG

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!

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

riley small.JPG

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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.

 
Muscle up day.

muscleup small.JPG
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Workout of the day:

100 Thrusters for time

...using only the Olympic bar.

Post time/rounds/loads to beyondthewhiteboard.
(This is a great tracking tool - make sure you're inputting your scores)
7-2-09 100 thrusters small.JPG


Click here to schedule a session: 

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  • I'm your coach, not your trainer.  If PERFORMANCE is not improving, lets figure out what is holding you back and fix it.
      • If (and this happens very seldom) your performance is dropping, we need to work together and fix it ASAP.
      • I'm not talking about a bad day or two - I'm talking about anything longer than a week that you're not feeling substantially better. (able to do something faster, more pullups, more weight on the bar)
      • Your body and health will look and feel better as your performance improves.  On the flipside, if your performance is going down - What do you think your health is doing?

  • Also if anyone has a fridge for the gym let me know.  Or if you can find one for cheap that isn't going to run up an electric bill.
  • Amy found a grass fed butcher that sells for $2.50 a pound.  We're going to plan a trip down to buy a cow or two.  Let us know if you want in on it.
  • The events page was updated with details on the Crossfit Games and the followup for the ecrossfit challenge.
 
I just love this picture. 
Kelsi, John N, and Jay giving it their all.

kelsi john jay row small.JPG
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Workout of the day:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure your inputting your scores)
6-29-09 lunge situp pullup small.JPG


Click here to schedule a session: 

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What are the factors that add to your motivation?

A hard fought PR? (Personal Record) That alone is enough for a lot of people. I personally love these.

Some find a greater importance in the rewards that come to them much after the effort is past.   Those numbers you put on the white board have a direct connection to your quality of life.

Quality of life is how confidently you drop down on the floor to play with a puppy.
Quality of life is another name for how well you scale up a tree to rescue a kitten.
How eagerly you climb on the roof to clean the gutters.  How readily you join a game of flag football.  How passionate you are with your mate.  How good it sounds to ride your bike instead of taking your car, or how attractive an all day hike to an isolated fishing lake sounds to you.

Your degree of reluctance to engage in any one of those is evidence of a diminished quality of life. 

- Parts taken from Dave Young - Crossfit Radio, Weekend Edition, #9


 
Jeff on his last reps of the 30 muscle up for time WOD.  He was surprised at how fresh he was at the end - That means much faster next time he does it.

Eugene Crossfit - Jeff 30 muscle ups from Jeremy Stecker on Vimeo.


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Workout of the day:

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

  Post time to beyondthewhiteboard.
6-25-09 hang power clean dips situps small.JPG




Click here to schedule a session: 

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Remember, being on vacation is no excuse to rest.  You've worked so dang hard to build yourself, now is not the time to rest.  You don't need a globogym - just think of the Crossfit methodology:

Do a functional movement at high intensity.  Whats a functional movement? Large Loads, Long Distances, Quickly.

So here's a scenario:  Lets say you're camping out.  Do the following:

  • Find a large load.  (A rock.  A log, a bag of groceries, a stump, Your body, your child)
  • Move it a long distance.  (up a hill, 200m, from the ground to overhead, throw it(not your child)
  • Do it quickly.
  • Repeat step 2 and 3 until you're really tired.  Then do it a bunch more.  
For extra functionality - do it in a way that is useful.  (i.e. Collecting firewood)
 
What it looks like just outside the gym.  Sometimes It reminds me of a bees nest from the outside.  We must look crazy.

outside small.JPG
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Workout of the day:

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Post time to beyondthewhiteboard.
6-22-09 thrusters double unders small.JPG


Click here to schedule a session: 

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More talk on nutrition.  Believe it or not, the Zone/Paleo is not a religion - you don't have to follow it exactly.  In fact, there are lots of adjustments you can make to so it works A LOT BETTER AND EASIER for you.

I've recent come into quite an array of ideas that make Zoning more manageable with better results.  The best way of doing anything is trying it - seeing how you feel and making adjustments, and then repeat the process.

So those of you that are currently in the zone, lets talk about whats going on sometime soon.  Even if you just started it.  Those of you that have tried it in the past and stopped for some reason, lets talk.

I would like to help you get it right.  Whether its making you sleepy, hungry, or you just can't eat all that salad, theres ways to make it work for you.
 
Kelsi gets her mind right before a Thruster attempt.

kelsi focus small.JPG
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Workout of the day:

6 rounds for reps and calores, in teams of 2:
Row 1 minute
Pushups (or bench press) 1 minute

Post time to your workout journal.
 

6-13-09 teams pushups and row.JPGClick here to schedule a session: 

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Now that you're goal is set, lets talk about you taking some initiative to your fitness.   There's no way your goals has to take you 12, 6, or even 4 months to get. 

Of course, all the good stuff you need to do at home is going to help a TON.

But there are other things you can do in the gym.  For example, showing up early before class is a great time to:
  • Get more warmed up
  • Work on skills that are high in technical nature
and sometimes after class you might have a bit extra to do something else (things not as technical (Example: Situps, Pullups, pushups, etc)

Discipline yourself, get creative, and crush those goals.

(And for those of you without goals yet, its not too late --  C'mon! lets go!)
 
Robin (in front) places regularly among women in local triathlons, usually winning her age group - Her next Olympic Distance Triathlon is in August and she recently put her Long Slow Distance routine on hold to give the shorter, quicker, Crossfit-Supplementary program known as Crossfit Endurance a try. She's a solid test subject with lots of events under her belt - it will be fun to see what happens in August! 

(Bad picture, I'm having issues getting one of Robin that's not blurry!)

jeff robin run small.JPG
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Workout of the day:

For time:

30 Muscle-ups for time

If you cannot do the muscle-ups AMRAP 4 dips + 4 pullups in 13 minutes.  120 dips and 120 pullups = 30 muscleups

Post time to  beyondthewhiteboard.
6-11-09 30 muscleups small.JPG


Click here to schedule a session: 

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If you have interest in supplementing your Crossfit with Crossfit endurance.  Let me know.    Everybody is going to respond different to this, so it's important to monitor your progress closely when adding things to Crossfit to make sure you're not overtraining. 

Crossfit Endurance is for folks who have been doing Crossfit for decent amount of time, can handle and is currently doing 4-5 days a week of full intensity Crossfit, and is seeing constant results at the program (i.e. everything is dialed in, not overtraining, etc.)

Also keep in mind this is for those who want to specialize more to the endurance sports.  (This may or may not make you a better Crossfitter, but certainly a better endurance athlete)
 
Q:  What was one of the announcements on Thursday for movie night?
A:  You see that T-Shirt above the goal board.  Yes, thats the new Ecrossfit T-shirt.

Q #2:  Can I buy one?
A #2:  No.  You earn this one by completing the goals you set next to your picture.   The sooner you meet your goals, the sooner you get it.  There is no deadline, but wouldn't you like your wings sooner than later?

letha carrie tania wallball small.JPG

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Workout of the day:

For time:
Run 5k

Post time to beyondthewhiteboard.
6-8-09 5k sm.JPG


Click here to schedule a session: 

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Q:  What was the second announcement from last Thursday?

A:  July 2010, Eugene Crossfit is going to the Crossfit Games to win the affiliate cup.  That means we need to get to work.  Top 4 guys and top 4 girls from our gym go.  I believe 2 alternates as well.  Lets get going now.
 

Warning

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.


December 2009

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