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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!
  

 

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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.

 

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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.
  

 

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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


 

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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)
 

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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.
 

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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

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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

 

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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)
 

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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.