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Fran, Wednesday, July 15th

Scott, a new member of the family, flippin' a tire.

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Workout of the day: Benchmark workout!

"Fran"

21-15-9
Thrusters
Pull Ups

Post time/load to comments.

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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The box is really growing - LOTS of new members in the last two weeks.

With all these new members coming in, its so great to have a group of vets that are so eager to introduce, encourage, and help out. You guys really are the best.

I also apologize in advance if my head is spinning. If you ask me to do something and I forget, just toss me an email. I want to know details on how you are feeling, how I can help you accomplish your goals, and how I can help rid you of your goat. If you don't have a game plan, lets get one.

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4:45 & 5:45 times this week - what do you think?

Is it working for you? Is it not? Post to comments your thoughts.

We may go back to 4, 5 and 6pm classes next week.

"Annie", Friday, July 3rd

Two of our athletes, Daren and Sharilyn.

Daren is one of our athletes - he's improving every day. He has a 24+ round Cindy - this week he set PR's in both the 5k and the Deadlift.

When Sharilyn first started she could hardly walk across the room without needing a rest - now (many pounds later) shes mowing her lawn (with a push mower), pulling herself on the doc from the water, and doing tons of other things she wondered if she'd ever do. She recently took a large step with her nutrition - keep an eye on her and watch the results continue to pour in.

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Workout of the day:

"Annie"

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50-40-30-20-10

Double Unders
Sit Ups
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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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"I've never gone thru the end of a Crossfit WOD without coming out stronger in the other side. Not just in a conditioning and strength side - but from confidence, mental aquity, overall self esteem - that i've accomplished something that few people have endevored to do. And it's powerful...."

- Kyle Manard - Quadruple amputee

"Nasty Girls", Monday, 6-29-09

Here's Travis in his 4th round of a workout called Lynne. Lynne Consists of 5 rounds of bodyweight bench followed immediately by pullups. Rest between sets.
Travis ended with a score of 216.

Eugene Crossfit Travis 4th round of lynne from Jeremy Stecker on Vimeo.

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Workout of the day:

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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

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Interesting quote from the Gravity Janes Crossfit: "The farther you are from your potential for functional capacity, the closer you are to a predicable death."

"Cindy", Tuesday, 6-23-09

Saturdays workouts - When you see that it's a "team workout," I'm going to do these different from any other day. Non-Members can come for free. Here's us last Saturday working as teams of two carrying heavy sandbags.

Eugene Crossfit Sandbag Team Workout from Jeremy Stecker on Vimeo.

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Workout of the day:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to beyondthewhiteboard.

Click here to schedule a session:

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"Lynne", Friday, 6-19-09

Jasons on vacation right now in Alaska so I know he won't mind me posting this sit up picture.

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Workout of the day:

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Here's a great post from Freddy Camacho:

Range Of Motion

Yesterday the topic was competition and how it is what drives Crossfit. Competition is what drives up the intensity. We aren't talking about intensity as in the funny faces you make, how loud you scream, how much you sweat, or whether or not you meet pukie at the end or during your workout. We are talking about your power output. The amount of work you are capable of doing in the shortest time as possible.

A huge part of achieving maximum work (Force x Distance) is to move in the full range of motion (ROM) of the movement. We accept some flaws in your movements when you are "going for it." The occasional chin not getting over the bar during a pull-up.... The bar not totally overhead on a press movement....The hip not below parallel on any squat movement.....Or the how about the push-up not chest to deck or with the arms not fully locked out. That shit drives me crazy when I see it! A few missed reps is gonna happen even to the most elite of Crossfitters. Also, sometimes the ROM in any given movement might be tinkered with for scaling purposes.

If you are throwing full ROM out the door right at the beginning of your workout so that you can get a better score, you are cheating yourself. This is even worse if you are posting a time on the board and ten times worst if you are bragging about your time. In those cases it is worse because you are cheating those who look at your score. I haven't seen this happen too often at our gym, but it does happen. You can look at some of the athlete profiles that were posted on the Crossfit Games site as an example. The scores some people claimed for benchmark workouts were insane. I looked at some of the profiles and just figured, "This guy/gal has to be the next Crossfit Games Champion!" Some of those athletes didn't even come close to placing at their own regional qualifiers. Now this may have happened for a number of reasons, but someone holding you accountable to full ROM can really change your end result.

So how do you focus more on your ROM during a workout? You may not even realize that you are missing full ROM. Your One World trainers are always barking at you guys and gals when you are missing your reps. The problem there is that you have your workout ears on. You are hearing us, but you aren't hearing us. It's hard to process what someone is saying to you when you are in the round of 15 of Fran and you just want to curl up in the fetal position and die. Want an eye opener? Ask someone to judge your reps during a workout. You have your judge count for you. Your judge will not count any weak ass reps! The judge will tell you when you are done with the required amount of reps. Also, try filming your workout. I have filmed almost every Fran workout (and many others) I have ever done. This benefits me twofold. First off, I arm chair quarterback myself and strategize for the next time. Second, if I see the reps were bad, I toss the workout out. It keeps me legit. Try it sometime.

There is a formula for a good strength and conditioning program. Technique first, then consistency, and then ratchet up the intensity. I challenge all of you in Crossfit One World Land to turn down the intensity just a tiny bit and concentrate a bit more on full range of motion. The payoff in the long run will be huge.

"Erin", Monday, 6-15-09

Back extensions on the floor. Heather gets up there.

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Workout of the day:

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to beyondthewhiteboard.

6-15-09 dumbbell split cleans pullups small.JPG

Dumbbell split clean - video [wmv] [mov]

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"Kelly", Friday, 6-12-09

Congratulations, Daren K is now Level I Crossfit Certified! Can you find him in this picture?

Ok. This may be easier. Find the guy being a smart-alec at the end of his 5k run. :)
Congrats Daren!

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Workout of the day:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Also congrats to Kelsi, Travis, and Riley for signing up for the Level 1 in Portland September 5th and 6th.

I (and Daren and Eric would echo this as well) strongly recommend atttending one of these to any of the current members of Eugene Crossfit - whether you've been Crossfitting only a day or a long time, the level I is a great way to give yourself that extra boost. The sooner you go, the sooner you'll harvest the gains.

"Diane",Friday, 5-29-09

Robin doing her best to shove those knees out.

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Workout of the day:

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Post loads to beyondthewhiteboard.

Click here to schedule a session:

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Saturdays classes are cancelled:

What are you doing on Saturday? Come up with us and compete in the Oregon Crossfit Games in Bend Oregon. So far we have the following coming:

John N
Kelsi
John Savage
Myself

I'm taking the van up - we are meeting at the Albertsons (5755 Main Street) in Springfield at 6:00am on Satuday. There is still 2 spots in my van left but I'm sure if more would like to come we can figure out a way!

Email me immediately if you are interested.

Cindy, Tuesday, 5-26-09

A couple of our runner girls in action - Carrie and Emilee.

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Workout of the day:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post loads to beyondthewhiteboard.

Click here to schedule a session:

Compare to 5/4/09

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I'm concerned about Crossfitters not getting warmed up before the workout.

Here's what we're going to do to help latecomers get warmed up quickly. For every minute you are late, 5 burpees. (Maximum of 50 burpees)

This is not a punishment. I myself have woken up twice at 6:05am (when classes start at 6:00!) I understand how life schedules go. I know that some people work later and some people need to get things done at the last minute. I understand how things unexpectedly come up at the last minute and I understand there is traffic.

I repeat, this is not a punishment. Do not be embarrassed if you are late and need to do Burpees.

If you are not going to be here on time, still come.

Burpees are just a great way to get the entire body warmed up quickly and ready to Crossfit. That way we can avoid injuries and prep our bodies for skills, drills, and the WOD.

This is something you are going to enforce on your own. When you enter the gym, check the clock. If you are even a minute behind, do some burpees. :)

Fight Gone Bad, Friday morning, 5/15/09

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Workout of the day:

Fight Gone Bad.

It's a benchmark workout. Come and get on the board.

Post loads to beyondthewhiteboard.

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« Load | Main Index | Archives | Runs »

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 Named Category

December 2009