Recently in Triplet Category

Row Tire Feet, Monday, July 13th

Here's a shot of the Crossfit Games workout that we replicated on Saturday - 140m straight up a hill.

Pretty much the same as what we did.... Of course, we didn't have quite as many people cheering from each side.

2009 CrossFit Games Winners - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition

Tommy Hackenbruck represented Oregon well! Oregon Crossfit from Bend also placed 6th in the affiliate cup. Way to represent guys!

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Workout of the day:

Those that participated in the games on Saturday: Day off.

Those that didn't:

2 Rounds for time
Row 500m
20 tire flips
20 Feet to bar

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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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!

SDHP, Wallball, Box Jumps, Wednesday, 7-1-09

Robin at the Lake of the Woods. Isn't Oregon beautiful?
That water looks cold. Did you go for a swim?

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Workout of the day:

21-15-9
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Sumo Deadlift High Pull (SDHP)
Wall Ball
Box Jumps
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Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure your inputting your scores)

Click here to schedule a session:

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Some new awards you can earn for your goal board:

One month Gluten Free (To earn this follow Robb Wolf Shopping Guide)
One month STRAIGHT of posting on comments
Two months of posting all your workouts on beyondthewhiteboard.com. Yes, you can go back in time and post two months worth. And yes, those of you that have been posting for 2 months straight, let me know and I'll throw one up there.
Finishing all 5 fundamentals classes. I'm having all the new members take these and it would be a good idea for everyone to go thru them if you haven't already - if you'd like to take these let me know. There is an extra cost involved for members that started while in the garage.

Post to comments two awards you'd like to earn. Also post the one that you think would help you reach your goals.

Lunge it, Pull it, Sit it, Saturday, 6-27-09

I just love this picture.
Kelsi, John N, and Jay giving it their all.

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Workout of the day:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to beyondthewhiteboard.
(This is a great tracking tool - make sure your inputting your scores)

Click here to schedule a session:

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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

Hang Clean/Dips/Situps, Thursday, 6-25-09

Jeff on his last reps of the 30 muscle up for time WOD. He was surprised at how fresh he was at the end - That means much faster next time he does it.

Eugene Crossfit - Jeff 30 muscle ups from Jeremy Stecker on Vimeo.

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Workout of the day:

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post time to beyondthewhiteboard.

6-25-09 hang power clean dips situps small.JPG

Click here to schedule a session:

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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)

Continue reading Hang Clean/Dips/Situps, Thursday, 6-25-09.

Team workout, Saturday, 6-6-09

Diana N. throwing down a handstand on the coast - Go Diana!

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Workout of the day:

With a partner, complete the following,

100 Pullups (assisted with partner, only one partner on bar at the same time)
100 ball over Beam
100 tire flips (same tire)
For time

Write your time on the whiteboard, this one probably won't be on beyondthewhiteboard.com.

Click here to schedule a session:

6-6-09 pullup tire flip wallball 800m small.JPG

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Alright - so the answer to question #2 - What things can I do to recover quickly after a brutal workout?

The correct answer - RICE. Rest, Ice, Compression (and massage) and Elevation. Also if you tell your friends and family how sore you are it heals a lot quicker. But mainly ice. That stuff is the bomb.

From Kelly Starrs blog.
"Bask in your soreness! Brag about it at work as your friends help you get up off the toliet. And above all, practice all the recovery tricks you know! These include: Proper nutrition, fluid intake, ice bath, fish oil, active recovery, stretching, massage, etc.

Hell, you can even sneak in another quick workout the next day before the 48 hour soreness beat down really kicks in! Quick, let's do Fight Gone Bad before you get too sore from yesterday's double fran! For example."

KB swings, Pullups, K2E, Friday, 6-5-09

Oh man. The "Greenhill Mile". What a workout. The good news: You did it. The bad: Look for this one to come again soon.

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Workout of the day:

For time: 21-15-9 Reps of

Kettlebell Swings
Pullups
Knees To elbows

Post time to beyondthewhiteboard.

6-5-09 KB swings, pullups, k2e small.JPG

Click here to schedule a session:

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Post your thoughts of the movie and the new announcements to comments!

Lunge/Box Jump/Pullups, Monday, 6-1-09

Me, Kelsi, John N and John S chilling in the shade at the Oregon Games.

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Workout of the day:

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

Post loads to beyondthewhiteboard.

Click here to schedule a session:

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Do you guys Facebook? If so, Add me as your friend. Also, if a pic comes up with you on it, make sure to click "Share" found just below and to the right. Also, you can Twitter it, email it, Myspace etc -- Make sure all your friends and family see whats up with you and Crossfit!

Remember this Thursday at 7:00pm is movie night at Eugene Crossfit. You will be one of the first to view "Every Second Counts" -- an official Crossfit Production profiling 5 athletes and their quest for the title of fittest man alive at last years Crossfit Games. Bring a friend!

Pull-up Fest, Thursday, 5/13/09

Subbing situps for headbanging is still Rx. lol!

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Workout of the day:
(don't worry, this is scalable. This is a new one, but we will find a way to make it work for everyone)

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Post loads to beyondthewhiteboard.

Click here to schedule a session:

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Dude. If you haven't signed up for beyondthewhiteboard you gotta do it. Click 'join gym' and select Eugene Crossfit. Then you can track and journal your workouts. Very easy to post workouts. I refer a lot to this site when I'm going thru your numbers so if you don't do it you're missing out!

And if you read this, either find 10 minutes TONIGHT to stretch or do 1 million burpees. It's up to you!

Squats, Pullups, Overhead, Tuesday, 4/28/09

Here's the Saturday morning workout group at the "flour run." Thanks to Jason and Daren for being great rabbits! They had us going thru all kinds of stuff!

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Workout of the Day:

6 Rounds for time
30 Squats
10 Chest to bar pullups
5 Barbell Anyway from Ground to Overhead

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Note two days in a row of similar movements! Isn't that forbidden in the bodybuilding world?

Lunge Pull & Situp, Thursday, 4/23/09

Kind of an awful picture because of lighting but I had to post it. Click to enlarge to see the bodies strewn across the garage after a job well done.

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Workout of the Day:

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Have you come up with your 6-8 month goal yet? Whats something that you would REALLY REALLY love to do, something that would motivate you, push you - something that you would really want to brag about? Remember: Think big goals! -- Shoot for the stars!

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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 Triplet Category

December 2009