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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!

800m and pullups, Wednesday, 6-17-09

Three Cheers for Box Jumps!

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Workout of the day:

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Ok. Hows breakfast week going.

What time do you eat breakfast? 2-2.5 hours after, if you are:

loopy (sleepy, brain doesn't work) you ate too much carbs. Eat less tomorrow.
hungry, you didn't eat enough carbs, eat a bit more or the right ones tomorrow.

Keeping a food journal is going to go miles. Learn your body.

Filthy Fifty, Friday, 5/1/09

Here's an old school picture from last October 2008 - I remember everyone being so excited - 5 people doing Crossfit!!!

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Workout of the Day:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood Women ½ pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (Women 35)
50 Back extensions
50 Wall ball shots, 20 pound ball (Women 12-15)
50 Burpees
50 Double unders

Post time to beyondthewhiteboard.

Click here to schedule a session:

Last time we did it. 3/2/09

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Last workout in the garage! Our first of many expansions! Hit it hard!

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Saturdays workout will be in downtown Eugene at the Hilton at the Crossfit booth. (For the Eugene Marathon) Show up for a short quick one and show everyone what you're made of! I will be there from 8am-5pm.

5 times of 5k + 5k, Wednesday WOD, 4/1/09

April fools Workout of the day:

"Kassi"
5 Rounds of the following:

5k Run
5k Row

The real workout:
Baseline x2 (lots of rest between)

Congrats to everyone that participated - they get an April Fools badge for still showing up!
Also, Kelsi and Debbie both win a coaches challenge badge for improving the most / regressing the least between the two baselines.
4-1-09 baseline1.jpg

Post time to beyondthewhiteboard.

Click here to schedule a session:

Note: Because of the length this workout, there will be no morning classes.

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Of course, Eugene Crossfit's mascot is our dog, Kassi. We figure it's about time she got a workout dedicated to her, and she's so tough that we had to make sure the workout reflected her no-nonsense attitude towards fitness. We're also going to take it to the next level and make our target market people with dogs. What do you think of the new website changes? Post thoughts to comments.

Tabata Fight Gone Bad, WOD, Monday 3/30/09

Kathy making sure she gets under that bar during grace. She's in charge.

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Workout of the Day:

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Post time to beyondthewhiteboard.

Click here to schedule a session:

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I'm working on something new. Here it is: Everyone's picture on a whiteboard along with a few of their goals. These goals can be general or specific, long or short term, but it's important that its something that motivates YOU. Start thinking. If you can't think of anything, I'd love to help you brainstorm.

Also - Eric is getting back from his Level I cert on Monday. Congrats Eric!

Taba??, Wednesday and Thursday, 3/18/09

WED AM AND THUR PM
(Take your rest day on either Wednesday or Thursday)
Workout of the Day:

"Taba???"

Tabata Pullups
Tabata Pushups
Then 2 Rounds of
1 Minute Box Jumps
1 Minute Burpees

Add lowest reps per round of Pullups, Pushups, Box Jumps, and Burpees and post to beyondthewhiteboard.

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Val, Emilee and Natalie doing some swings.

Click here to schedule a session:

Please be courteous - if you sign up, show up.
Sign up for classes before you come. (email me if you have any questions)

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Take a well deserved rest day today or tomorrow. Enjoy it!

Have you noticed the sleep you get at night has a huge impact in your recovery time?

Run Sandwich, Tuesday, 3/10/09

Click here to schedule a session:

Please be courteous - if you sign up, show up.
Sign up for classes before you come. (email me if you have any questions)

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Workout of the Day:

"Run Sandwich"
One round for time of

Run 800 meters
30 pullups
60 pushups
90 situps
50 back extensions
Run 800 Meters

Post time to beyondthewhiteboard.

Scores: click to enlarge

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Nice job team!

I saw a blog the other day from one of you gals' friends about having their children do burpees for punishment.

At first, I was delighted at this funny post. But then I got to thinking, would you ever punish your child by making him read a book - or playing an instrument?

I also know a couple folks that have a complete aversion to exercise who's father punished them with pushups when they were a child.

So what do you think? Punishment by exercise ok for children? I vote no if its going to have any impact on how much they enjoy hard exercise in the future.

What about our group here, for folks (you) who already LOVE the pain of burpees!? Gosh, what a dilemma.

Filthy Fifty, 3/2/09

I'm away on business this week - Debbie, Travis and Eric are opening plenty of times up to have you come. Please come and give these three lots of practice! Click here to see the schedule and book times for this week.

Workout of the day:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood Women ½ pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (Women 35)
50 Back extensions
50 Wall ball shots, 20 pound ball (Women 12-15)
50 Burpees
50 Double unders

Post time to beyondthewhiteboard.com

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Emilee is getting ready for the running cert next weekend. (And watching for cars!)

Warmup - Crossfit Warmup
Fundamental - Shoulder Press / Push Press
Skill - no skill today - going over all 10 movements
WOD
No Cashout today

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Last week we had an interesting experience. Everyone at the 6:00 am group watched as Heather randomly picked a workout from the hopper. Lots of worried faces that morning.
You seemed to be more anxious, hoping she didn't draw something you struggled at, than eager, hoping she would draw something you enjoyed.

Which workout were you dreading to see and why?

Running and pushing, Wednesday 2/25/08

Click here to see the times and schedule a time for yourself.. Remember, it's first come, first serve. If the time you want is full, schedule yourself for a different one. I'll open new times as the ones on there fill up. Email me if you have any problems or questions.

Workout of the day:

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

No pain, no gain.

Agenda:
Warmup - Crossfit Warmup - Jump rope instead of dips
Skill - Dumbell Snatch
Fundamental - The pushup
WOD
Cashout/Lecture - Food Part 2

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Scores:

KB's, Situps, Back Ext, K2E; WOD, Monday 2/9/09

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

Workout of the day:

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

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CrossFit Milford from Casey Geraghty on Vimeo.

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Agenda:
Warmup - Crossfit Warmup
Fundamental - Kettlebell swings
Skill - Max pullups
WOD
Cashout/Lecture - Programming

Your thoughts on the new logo and new site?

Scores:

Main Index | Archives | Couplet »

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 Chipper Category

December 2009