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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.

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.

Thrusters and Double Unders, Monday, 6-22-09

What it looks like just outside the gym. Sometimes It reminds me of a bees nest from the outside. We must look crazy.

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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.

Row and Bench, Saturday, 6-13-09

Kelsi gets her mind right before a Thruster attempt.

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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.JPG Click 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!)

Run & Deadlifts, Wednesday, 6-3-09

This is Jay, one of our new folks - he just completed his final Fundamentals Class. Jay came to the final fundamental class and forgot his shorts - I told him he didn't have to do the WOD -- he wasn't having anything to do with that idea. I predict a future fire breather!

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Workout of the day:

AMRAP 15 Minutes

10 Deadlifts (M:185 W: 115)
400m Run

Post rounds to beyondthewhiteboard.

6-3-09 run deadlift 15min amprap small.JPG

Click here to schedule a session:

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The answer to yesterdays question: How do you know you are overtraining? (Further down the curve = worse and more overtraining)

Rise in resting Heart Rate (check in the morning...)
Low motivation
Drop in Performances
Cold Flu
Injuries

Now, question #2 - After a tough workout, what are some things to do to alleviate yourself and get yourself back in tip top shape for tomorrows workout. Clue - Ibuprophen is NOT one of them - check out this post.

Run and Pullups,Thursday, 5-28-09

I just like this picture because its a great shot of the box... :)

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Workout of the day:

5 rounds for time of:
Sprint around building
8 kipping pull-ups

Post loads to beyondthewhiteboard.

Click here to schedule a session:

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It's time to get serious about goals... If you haven't yet, start working on your goals for the goal board:

Think 6 months
2-3 things
Can include something from your sport
Must be measurable and based on performance
At least one of them must be a Crossfit Goal
Must be approved by Coach Stec

Situps and Back Extensions, Wednesday, 5-27-09

Our newest Crossfitter! May 24th at 6:24pm Jackson Jeffrey was born to Jeff and Laura Rossow. He's a 8.5 pounds 20 inch blue eyed baby boy -- I'm proud to report that mom and baby (and daddy) are all doing well. Congratulations Rossow family!

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Workout of the day:

Five rounds for time of:
30 Glute-ham sit-ups (abmats ok)
25 Back extensions (floor on on bench ok)

Post loads to beyondthewhiteboard.

Click here to schedule a session:

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Put this on your calendar! Movie night! On Thursday, June 4th at 7:00pm we will be watching "Every Second Counts" at the Eugene Crossfit box. This is a Crossfit movie that HQ has been working on for what has seemed like ages. It'll be fun (and motivating)! I'm pretty stoaked.

Lets get lots of people here! Everyone try to bring at least one non-crossfitter!

Admission = $5/person. Popcorn will be provided. You are welcome to bring other snacks but bring enough to share!

There will also be a big announcement / rollout of something new here at ecrossfit.

P.S. Movie may not be appropriate for children. (swearing, etc)

Deadlift, Tuesday, 5/19/09

Val in the games!

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Workout of the day:

If you came on Monday, do:
21-15-9, for time
Heavy Deadlift
Pullups

If you didn't:

Deadlift
5 - 5 - 5 - 5 - 5

Post time to beyondthewhiteboard.

Click here to schedule a session:

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One of the things Daren pointed out that he learned at the games - Everyone is trying to shave seconds (even fractions of seconds) off their time. Well, of course, the winner has the lowest time.

Are you doing this with your WOD's? When you walk away from a workout, if there is any doubt that you could might have been able to go faster - you left fitness on the table. You quite simply did not do the workout right. And if this happens to you more than once a month, the next question is, WHY?

1. Are you overtraining?
2. Is it a mental state?

Are you not preparing yourself mentally for the workout?
Is something distracting you?
Are you mentally weak when you show up?

3. Did you not understand the workout?

If you're new and working on techinque, thats ok. A nice ramp is good. For everyone else, lets hit the workouts harder!!

Post thoughts to comments.

Snatch and Pullups, Thursday, 5/7/09

Jay and John N cranking the row.
View image
jay john n row small.jpg

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Workout of the Day:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

Post time to comments.

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Run/Row, Tuesday, 5/5/09

Jake claimed first burpee of our new box. He snagged it as soon as we threw the first mat down so none of you other folks would take it.

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Workout of the Day:

Another Hopper Deck Chosen by Kelsi from the evening Group

5 Rounds for time:

Run 400m
Row 500m

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Ok guys. I'm asking for a favor. I need you to yell at me when I use my hand. Doc says I can write with a pencil and eat with a fork but not much else. Also, make sure I'm wearing this splint thingy that sucks.

Back story - I broke my left hand last summer playing softball and its just not quite healing. Taking FOREVER.

Anyways, sometimes a little tough love is good.

« Chipper | Main Index | Archives | Single »

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 Couplet Category

December 2009