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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

Today is the start of the first ECROSSFIT challenge! 

All Ecrossfit members will go full bore at todays workout.  One month from now, the most improved in this workout will win a badge for their profile.  In addition to this badge, the winner will also know that they improved the most out of all of us during the month of November.  There is also a badge for 2nd and 3rd place, but not as cool.

Rules:

1.  No Sandbagging on your first go round.  Full bore.
2.  If you use a rubberband to scale these pullups at the beginning of the month, you will use the same rubberband at the end, regardless of whether you upgraded.

And now, here is the workout:

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.

So far, here are the scores: I'll give some stragglers until Monday to complete the workout and compete!
Coach Stec - 13 Rounds + 8
Eric - 12 + 6
John - had to stop at 9 due to deep blisters on hand
Jeff 12 + 12 (red band)
Matt 10 + 8 (red band)
Valarie 14+12 (green band)
Kathy 12 + 4 (blue band)
Debbie 11 + 9 (green band)
Diana 10 + 3 (blue band)
Emilee 10+10 (green band)
Letha 8 + 2  (red x2 band)
Heather 8+8 (green band)

Also some finished their baseline workout: (subbed wallballs for pullups)
Eric 5:44
John 5:45
Kathy 6:02
Jeff 7:44? (timer issues?)
Letha 8:06

John also finished Rounds of 20 mins of (5 KB swings 1.5 pood, 7 Box Jumps 24", 9 Wall Ball 20#) 11 Rounds + 7 box jumps)

 This week I haven't posted the workouts so I'll just throw them all up here on one post.  Still working on the "Caleb" workout post.  I also haven't updated the member profiles, I'll do that next weekend.

Family workouts:
Fight gone bad:
Travis - 256 As Rx'd
Lorn - 233 As Rx'd
Mindy - 209, 3 rounds not quite as rx'd
Amanda - 136 2 rounds not as rx'd
Mom - 133 2 rounds not as rx'd
Mark - 97 1 round not as rx'd

Rowing -
Corbin - 500m - 3:30
Corbin 1000m - 8:46

Friday and Saturday (pick Nate or C+J)

Friday, Oct 2, 2008

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Letha and Michelle build some strong back muscles and improve their posture on the pullups from "Nate."

Michelle - 14 rounds + 4 Pullups ( 6 pullups green, 1 pood, knee pushups)
Letha - 13 Rounds (6 Pullups blue, 1/2 pood, knee pushups)
Heather - 13 + 4 pushups (1 pood kb, knee pushups, ? band pullups)
Debbie - 13 rounds + 4 kb swings (? pood, knee pushups, ? band pullups)
John 9  (subbed 2 mu for 3 pullups and 3 dips, 1.5 pood)
Kathy 19+2KB swing (2 pullups blue for 2 pullups, 1/2 pood, 4 rounds of reg pushups, rest knee)

Friday, Oct 2, 2008

C+J Timed workout

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.

Kathy - 8+4 - 75 lbs
Letha - 7+6 45 lbs
Michelle 9+8 45 lbs
Debbie - 7+7 - 65 lbs
John 7+ 3 - 115 lbs
Joe 6 (45 lbs?)
Matt 8+6 (95 lbs?)
Stec 8+7 (using x2 clean + wallball)
Eric 8+6 (115 lbs)

Thursday, Oct 1, 2008

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Heather - 45, 45, 45
Kathy - 65, 75, 75, 75, 75
Eric - 225, 235, 245, 255, 255?
Jeremy - 225, 245, 245, 255, 255x2
Joe - 45, 65, 65, 75, 75?
John - 135, 145, 185x2, 165, 135
Michelle - 45, 65, 65, 65, 65
Debbie - 45, 65, 65, 65, 75

Tuesday, Sep 30, 2008

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

John N:  Oh yeah!

Stec - 115,135,135,145x2,135
Eric - 115,125,135,145,155x3
Kathy - 75,85,85x3, 75, 75
John N - 115x2, 125, 135, 135, 145x3
Joe - 95, 45, 45, 45, 45
Debbie - 75, 80, 75, 75, 75

Monday, Sep 29, 2008

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Letha, Jakey,  and Michelle crank out the squats

(*Note:  not sure if these are correct, some kids erased some of it on my white board)
Jeremy - 12:07
Eric - 13:44
Kristine - 14:20*
Michelle - 18:19
Letha - 18:56*

Row 2k

Post time to comments.



Recruit:
Debbie - 9:04
Diana - 10:26
Kristine - 11:21

Four rounds for time:

Run 400 meters
Rest 2 minutes

Post Total time to comments:

Coach:
Stec - 11:26 (1:11, 1:14, 1:27, 1:34)

Recruit:
John N - 10:58 - (1:15, 1:10, 1:16, 1:17)
Eric & his dog Angel - 12:10
Debbie - 13:42 - (1:57, 1:58, 1:54. 1:56)
Letha - 16:01 (2:35,2:21, 3:10, 2:21)

PARK WOD (Saturdays at 10:00am)

As many rounds in 20 mins:

15 squats
15 Double Unders
15 Box Jumps (18,20,24in - first place gets tallest box, last gets shortest)
4 Running lines (~10,15,25 yards)

Stec - 6 rounds + 2 Double Unders
John N - 6 rounds + 15 Squats
Ben B - 5 rounds + 11 Box Jumps

Row 2K

Post time to comments.

Stec - 7:35.7

John N - 7:38

Eric - 8:30.2

Desiree - 9:45.6 

Letha - 10:30

Holly - 13:08

 

Quick Explanation of the Crossfit Games: (Click here for the official CFG site)

Every year, in Aromas California, the Crossfit Games are held.  A mix of 3-4 workouts are given with rules and guidelines, each 'randomly' chosen.  A crossfitter will be able to perform better at any random task except for those that specialize in that one thing, so it would make sense that the top crossfitter will have the best combined time of all the workouts at the Crossfit Games.

The great thing about the games are the workouts are revealed in real time (at home) so we can compete against the top dogs and see how our times measure up.  This year, I am the only one in Eugene participating.  Start training so next year you can do it!

Today the final event was revealed: (see yesterday's entry on how I did on the first 3 events)

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Keep in mind that this is after a grueling day yesterday. 

Here's of video of me doing the workout.  Final Time: 9:44

And so my results were the following:

Workout 1 - 6:28 - 6:50AM Fran
Workout 2 - 6:28 - 12:30PM - DL&Burpees
Workout 3 - 3:44 - 4:50 - 750 meters up a steep hill
Workout 4 - 9:44 - Day 2 - 30 Squat Clean and Jerk

Day 1 Total - 16:40
Day 2 Total - 9:44

Total Time: 26:24

How did I measure up?
26:24 puts me at 82nd out of 196 competitors.
Not bad!  Looking forward to next year!

(Click here for the Mens Standings)
(Click here for Womens Standings)

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.

Scale back to rubber bands as needed.  Go to a band where you can get at least 10 rounds in.

4/4/08 - A new PR for me!  14 rounds + 11 pullups for me today, up from 10+2 from december.  It may not seem like much of an improvement on paper, but thats 70 more pullups - I'm happy about it!