Workout of the day:
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to beyondthewhiteboard.
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Workout of the day:
For Memorial day -
Pick a workout to remember those who fought for our freedom:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions (on a bench or on the floor is accepted)
50 Sit-ups (abmats accepted)
"Mr. Joshua"
Five rounds of:
Post loads to beyondthewhiteboard.
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"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps (scaled to ability)
30 Burpees
30 sit-ups
Post time to comments.
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Post total time to beyondthewhiteboard.
Click here to schedule a session:
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Athletes,
We're getting packed. lol. Are you loving it or what?
Please ALWAYS park in the cul-de-sac to the east of us or the cul-de-sac to the west of us (by the bike bath)
We need to be considerate of our neighbors. The way we're growing if we don't all park there it will not be good.
--------------------------------------------------------------------------------------------------------------------Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Post time to beyondthewhiteboard.
Scores (Click to enlarge)
Click here to schedule a session:
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--------------------------------------------------------------------------------------------------------------------"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Post time to beyondthewhiteboard.
Click here to schedule a session:
---------------------------------------------------------------------------------------------------------------------Click here to see the times and schedule a time for yourself.. Remember, it's first come, first serve. If the time you want is full, schedule yourself for a different one. I'll open new times as the ones on there fill up. Email me if you have any problems or questions.
Workout of the day:
Modified "Joshie"
Complete three rounds for time of:
40 pound (2 20#) Dumbbell clean, 21 reps
21 L Pull-ups (if you don't have an L-Sit, regular pullups)
40 pound (2 20#) Dumbbell clean, 21 reps
21 L Pull-ups
Post time to comments.
The full RX'd workout is squat not power snatches. Also you can opt for a heavier weight and do one arm cleans.
Nice job Kelsi, a new gym record for Fran last week.
Agenda:
Warmup - Crossfit Warmup - Med ball cleans instead of Pullups
Skill - Vertical Jump
Fundamental - Snatch
WOD
Cashout/Lecture - Food Part 2
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Workout times: 10AM
Check your deadlift weight from last time before you come.
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Great job this week guys and gals. Way to stick to it. Looking forward to a great week next week. Sorry for the lack of constancy - I'm a bit behind but look for all your workout times posted soon and some big improvements as well.
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:
Note: If possible, come to the 'Coach' times. Those are the times I will be there.
Workout times: 6AM (No Coach), 6PM*, 7PM**
* - 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. If it says (No coach) then there will only be someone there to time you.
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps (do the green number next to your Monday deadlift total)
Post time to comments.
On August 2nd, 2008 goCrossFit in Nashville, TN put on a Challenge. It was three workouts, two that were known, and one that was a surprise.Click here to read more about it. If we did big competitions like this, would you be interested? Post why or why not to comments.
Scores:
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
Here are some modified versions:
For time:
75 Squats
4 Muscle-ups
50 Squats
8 Muscle-ups
25 Squats
12 Muscle-ups
15 Squats
16 Muscle-ups
Mix seated jumping, and squat muscle ups as necessary. Struggle through as best you can.
Puppies:
50 Squats
3 Muscle-ups
25 Squats
6 Muscle-ups
15 Squats
9 Muscle-ups
10 Squats
12 Muscle-ups
Mix seated jumping, and squat muscle ups as necessary. Struggle through as best you can.
*** If you do not have rings use a 3/1 pull ups and dips/muscle up substitution
Kristine getting her back extended!
Scores:
and Valarie did Jason - 15:30 (1/2 the squats, 2x squat muscleups)
Not quite sure what all this chicken scratch means, but looks like you guys worked really hard. Holy smokes thats a lot of Squats! I hope you kept your core tight the WHOLE time!
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.
