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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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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)
 

Neils Theory of Reciprocal Pain (From Crossfit Radio): "You can take your pain now in tiny bits and chunks and in tiny increments for the rest of your life. - Or you can put it all off, not exercise at all and have no pain NOW, but take it all later in a way that is tremendous.

"Now in little pieces - or you can take it all later.  That's your choice.  You can decide to do it now.  If you do it later, you can't decide, and I can guarantee it will be a time when it is inconvenient.

Embrace the pain.  It will come back to you in a good way."

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Schedule for the Opening day:
9:00 - Arrivals
9:30 - Group warm-ups
10:00 - Crossfit style games (These will be a couple group Crossfit-style workouts)  Different from Crossfit, but the same!  :)
Crossfit video after Workout.
11:00 - 1:00ish BBQ and hang out!
 

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The best way I've found to talk to people about Crossfit - or anything for that matter - is to ask them about what they're currently doing...  How is it working for them?...  What do they like and dislike about it?....  Usually Crossfit will fill what they like better and take away what they dislike.  Also, I never mention a price until they see whats involved.  Everyone that's attended the free introduction agree that its screamingly cheap.
The last person you talked about Crossfit to - do you know what they were currently doing, what they liked and disliked about it.  Most importantly, did you listen?

Post thoughts to comments.
 

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(We are now able to accept credit cards thru our online store.  Click on this link to pay April dues with a credit card, email me if you have any questions)

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Workout times:  5:30 AM**, 6AM, 4:30PM, 5:30PM
    Click here to schedule times for this week. I think we fixed it.  Email me if you have any problems or questions.

Workout of the day:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Eugene Crossfit - Row, Burpees, Run from Jeremy Stecker on Vimeo.

Agenda:
Warmup - Crossfit warmup - Box jumps instead of pullups
Skill - Jump rope jumps without missing
Fundamental - The pullup
WOD
Cashout/Lecture - Food Part 1

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On March 14th Emilee and I are going to the Crossfit Endurance Certification in Redmond OR.  Are you looking forward to some in depth coaching and analysis on your running?  Possibly adding some Crossfit Endurance WODs this spring/summer?

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

Workout of the day:

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Agenda:
Warmup - Crossfit Warmup
Fundamental - Muscle up
Skill - Pistols (One legged Squats)
WOD
Cashout/Lecture - Discussion: Virtuosity and Technique

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Sometimes its hard to believe what you just did.....

 

Workout times:  6AM, 7AM**, 6PM

The more asterisks, the more one-on-one coaching.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Scores:

When asked if it was OK to run in the rain, Valarie replied, "What are you talking about?  Of course, we live in Oregon!"

Rain is one thing that gives many a good reason to bail out on their workout and do it tomorrow.  What are some other things that used to de-motivate you or get in the way of your workouts?  Have they improved since starting Crossfit? Post thoughts to comments.

"What is CrossFit?" a candid chat with Nicole Carroll - video [wmv] [mov]

 

Workout times:  6AM, 6PM

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

This is the final of the Ecrossfit challenge, started on 11/7/08.  Most improved over their previous # of pullups will win a new badge.  2nd and 3rd place will receive a badge as well.

Congrats to Matt for completing his first muscleup yesterday morning and joining the muscle up club. 

Also congrats to Jeff for improving the most on his 5k time. He will receive a running man badge.


 

Wednesday Workout times:  6AM(no coach), 6PM***
* - the more asterisks, the more 1 on 1 coaching you are likely to receive.  If you have an open schedule, try to gravitate to the times with more asterisks.

Try to avoid (No Coach) workouts if you are new or your schedule allows.  There will only be a timer present to time your workout.

For time:

100 burpees
Chest to the floor, Give me an 8 inch jump at the top.

Check out Desiree and Eugene Crossfit featured on Crossfit.com main page affiliate blog!

Scores:
Travis 7:20
Eric and Jeff 9:05
Stec 9:39
Desiree 9:51
Kristine 13:47
Valarie 9:42 RX
Letha 11:07 RX
Michelle 11:56 RX

Coach Stec took a visit to Central Oregon Crossfit and did
2000 meter row
50 20# wallball
1000 meter row
35 20# wallball
500 meter row
20 20# wallball
In 19:48