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Deadlift, Thursday, July 16th

Robin pulling hard on the row while piper cheers her on.

For all you mommies - during our 9:30 time mommies take turns babysitting in the kids room.

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Workout of the day:

Deadllift

1 Rep Max.

Post load to comments.

Also max push press.

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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Bumper Stickers contest:

Some ideas:

"I 'heart' Crossfit"
"Know pain, Know gain"
"I fear no man, I fear my workout"

Which one would you put on your car, and
Post to comments something your idea that you would put on your car.

Snatch Practice, Tuesday, July 14th

Jeff deadlifting while Travis does handstand pushups over yonder.

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Workout of the day:

Work on your Snatch!

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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Bring a water bottle to class with you - make sure you are drinking plenty of water. Drink more if it's hot out.

Ecrossfit Challenge follow up coming up soon (on the 20th). Get ready to crush your past score.

Goat = A pet that is very troublesome. We use the term 'goat' as something that you are not very good at. Example: "I would have won the Crossfit Games but my goat showed up in the workout!"

Post to comments your goat, and what you are doing, if anything, to get rid of it.

Overhead Squat, Thursday, July 9th

Some thought yesterdays workout was going to be easy! Nice work Rick.

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Workout of the day:

Overhead Squat

1-1-1-1-1-1

Post loads to comments.

View image 7-9-0- overhead squat 11111 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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So apparently very little data revealed today about Saturday - just some teasers. Turns out that they are not announcing the actual workouts until Friday night. Lets plan on starting at 8:00 am on Saturday, who knows what we're going to do! I need you to go sign up now and commit to come.

Here's what we know:
We know there is great anticipation about what the events will be at this year's Games, so we're tipping our hand a little early.

Here's what we can tell you now about the Individual competition.

Event 1 is a run noticeably longer than last year's. Teaser video ... [wmv] [mov]
Event 2 is a heavy lift in a timed environment.
Event 3 is a run noticeably shorter than last year's.
Event 4 is something completely different.
Event 5 is a couplet.

Sunday will have three events of noticeably different time domains.

Besides running, only one movement is repeated in the 8 total events.

Front Squat, Tuesday, July 7th

Here's a small sample of our Crossfit athletes. Not only are they both Setting PR's every week, but when Stan or Travis show up, they bring a great attitude that makes everyone want to push harder.

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Workout of the day:

Front Squat
85% of max
3-3-3-3-3-3

Row 2k
(This one is new ecrossfit benchmark WOD, get on the board!)

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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Man, I'm noticing HUGE gains from every single person in here - It's really firing me up. I love it.

Across the board, you all are doing a great job getting stronger, faster, more explosive, and better at everything. Everything. It's amazing.

And if you guys want to push a bit more, I'm willing to help - just ask. I've got people doing running technique work on the side, folks coming early and staying late to work on their goat, and lots of people on different specialized diets for cutting and gaining.

Back Squat 7x1, Wednesday, 6-24-09

Rowe found a new level of intensity today - she's one of our new gals, her sport is long distance walking. It will be fun to see the walking course light up in flames with the fitness she gains here.

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Workout of the day:

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Announcement Time!

The weekend of July 11-12 will be the Crossfit Games. Cancel anything that might be on your schedule for this weekend because we've got a boat load of Crossfit to do!

Whatever the Crossfit Games events are on Saturday and Sunday, we're going to mirror it here. Last year it was 4 workouts. (Saturday at 8am, 12pm, and 4pm; And one on Sunday)

The workouts will mirror as close as we can (and we should be able to get almost exact) to the Crossfit Games. Workouts will be scaled to your ability.

If you guys want to bring food and/or turn it into a potluck or BYOM a BBQ, I'm game.

This will be a brutally fun couple of days.

Oh, and the Friday before and the Monday after, Eugene Crossfit will be closed.

Deadlift 7x1, Thursday, 6-18-09

Ryan at the top of the ring row. Oh man they feel good.

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Workout of the day:

Deadlift 1-1-1-1-1-1-1 reps

Post loads to beyondthewhiteboard.

Click here to schedule a session:

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Post your favorite breakfast protein to comments.

- Things that grow don't count as protein. Beans, Whey, Nuts, soy -- all thumbs down.
- Protein = an animal.

OHS 5x5, Tuesday, 6-16-09

Ericka takes just a moment to glare in between rounds of the benchmark workout named "Kelly".

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Workout of the day:

Overhead Squat 5-5-5-5-5 reps.

Post loads to beyondthewhiteboard.

Click here to schedule a session:

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Lets call this official breakfast week - just for kicks.

A couple things to remember about breakfast:

Make sure you have it within 1 hour of waking up. I don't really care if you're not a breakfast person. This week, you are! :)
Make sure there is protein, carb and fat in your meal.

Remember, a carb is something that grows, and protein is something that LIVES

And if you're zone savvy - men should be eating 4 blocks in the morning, and women 3. (or more if your prescription says so)

And for some reason I can't get rid of this bullet point......

Heavy Thrusters Baby, Wednesday, 6-10-09

Desiree Robin and Aaron running up greenhill.

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Workout of the day:

Thruster 1-1-1-1-1-1-1 reps

Post loads to beyondthewhiteboard.

"
Click here to schedule a session:

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Nutrition, Nutrition, Nutrition. The most important component in your success of an athlete.

The fifth fundamental class includes a long talk on nutrition. If you haven't attended one of these in the last few months, hop on and attend. Also keep in mind that I'm going to get Nutrition Certified at the end of the June, so I'll have plenty of material after that - I may be able to fit all the new stuff into a fundamental class - or Look for a upcoming Saturday seminar to go over all the good stuff.

"Crossfit Total", Tuesday, 6-2-09

Nobody doesn't like lunges a lot more than Sara Lee....

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Workout of the day:

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post loads to beyondthewhiteboard.

Click here to schedule a session:

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Crossfitters,

Clue on the announcement for Thursdays movie night (Every Second Counts - Premier!) at 7:00pm: Your happiness is a function of your development. The announcement pertains to YOUR development. Please be here and bring a friend! =) (oh and bring a chair if you don't want to sit on a tire or box.) Admission - $5

Post to comments how you know if you are over training. Extra points if they are the 5 things I talk about in the fundamentals class.

Back Squat 5x5, Friday, 5/22/09

Ericka, Heather V, Robin and Heather do "Grace." Nice work!

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Workout of the day:

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

Post loads to comments.

Post loads to beyondthewhiteboard.

Click here to schedule a session:

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An oldie but a goodie...

I found this on Eva T.s, a excellent Crossfitter and Olympic skier, facebook account:

Alison: I've seen the CrossFit thing and I have to say, it scares the hell out of me. Our gym is starting a new CrossFit program and they assure me I can do it, but between my thighs burning and my chest caving in, I have my doubts!
Eva T: your doubts will limit your ability to be truly fit. fitness cannot be achieved with out some discomfort....you must be seriously motivated. Crossfit selects for hard workers and rewards them greatly. Ultimately, it will come down to character.

If Alison was your friend and was intimidated/overwelmed by Crossfit, what would you say? Post thoughts to comments:

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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 Load Category

December 2009