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Times 6am, 6pm

Today is the start of the second eCrossfit challenge! 

All eCrossfit members will go full bore at todays workout. 30-40 days 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 January.  There is also a badge for 2nd and 3rd place, but not as cool. =)

Results of Nov-Dec eCrossfit challenge.

Rules:

1.  No Sandbagging on your first go round.  Full bore.
2.  It will be taken into account if you upgrade in your pullup band and/or upgrade in your weight.
3.  We're looking for full range of motion.

"Fran" [wmv][mov]

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster [wmv]
Pull-ups

Post time to comments.

Good to have you back Kathy!

"Heather Keenan: Road to the 2009 CrossFit Games Part 2" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

"CrossFit Total"  <-- read this for rules and explanation.

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

Post total to comments.

Heather at the top of the Push Press.

Scores:

Workout Times: 6am**, 9am, 6pm*

**The more asterisks, the more one on one coaching you are likely to receive.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Also:  Monday is Challenge Day.  A Chance to set your benchmark and see your improvement over the period of 30-40 days.

You can do back extensions on a bench.  Daniel going to his happy place shows they still have the same effect.

Scores:

• Optional one on one sessions (1x a month) available to help with goals, form issues and weaknesses, diet, etc....  These will be just me and you and included with your membership dues.  Schedule these a week in advance with me either in person or email.
  
• Open 5 days a week instead of 6.  The day off will usually be in the middle of the week when I have to travel for business.  (For example:  Only an AM workout time on Tuesday and a PM on Wednesday).   Among other reasons, I'm concerned about my athletes getting injured.
• In the process of adding some 'apprentices.' Basically these folks will be learning, over the course of the next 8-16 months how to coach and train.  I haven't figured out all the details, just keep in mind its in the works.  If this is something you're interested in, let me know.
  

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Power = Work / time.  How many Watts did  Eric, Heather, Travis, and Kelsi pump out on Monday?  The Awnser?  A lot.
Scores:

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (Women 1.5 pood = RX)
30 Pull-ups

Post time to comments.

Workout times 7AM  (note no PM workout)  If you can't do this one and would like to come later, let me know, my schedule is semi open.

Also, no workout the 25th.

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Valarie really IS excited for Santa to come tomorrow!

Scores:

"Nasty Girls"

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

Post time to comments.

Kelsi put up a great number at her first eCrossfit workout yesterday.  (despite being a Portland Trailblazer cheerleader! :D )

Workout times:   6AM*, 7AM**,  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.

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.  (if you have a jump rope, bring it!)

Some Rules of deadlift: Straight back - check.  Bar below scapula - check. Bar above the mid foot - check. Nice deadlift start position Eric!

Stec 13:14 RX
Michelle 9:35 single unders x 3
Emilee 10:10 single unders x 3
Valarie 10:31single unders x 3
Debbie 10:35 single unders x3
Diana 11:55 single unders x 3
Letha 12:15 single unders x 3

(note we had some folks do tomorrows workout today)

Workout times: 6AM*, 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.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

After only doing a few months of Crossfit, Desiree went back to her soccer season and blew everyone away.  Her strength (mental and physical) and conditioning were so off the charts that after the season her Coach called to have all the rest of the players do Crossfit starting in January!  Nice work Desiree for working hard every day - If you get a chance congratulate her on earning most improved for her team!

Scores: