Recently in Runs Category

Run 5k, Tuesday, 6-30-09

I forgot to remind you that most improved FOR EACH time slot wins a running badge for their goal board picture. And for those of you that haven't run a 5k with us. Make sure to show up and do it. (It's not that bad!)

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Writing your times on the whiteboard = good - Posting your times on beyondthewhiteboard.com = even better. This keeps track of everything in a really easy way.

You don't have to log in to post them every day, but I bet if you logged in once or twice a week you can log your entire week in less than 5 minutes. Its going to add to your motivation and you're going to have all your scores handy with the press of a button.

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Workout of the day:

Run 5 K

Post time to comments.

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

Click here to schedule a session:

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You probably noticed I've been talking a lot about eating higher quality food.

Expect some questions:

What did you have for breakfast?
How are you feeling now? How do you usually feel throughout the day? Hungry? Fatigued?

Interval Day, Friday, 6-26-09

Two different partner sandbag carry strategies here.
Take turns or share the load.
Which is better? Which is faster?

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Workout of the day:

Run 1 mile
Rest 2 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 2 minutes
Run 250m

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

I didn't take a picture on accident of this whiteboard. I did, however, take notes of your scores on paper. next time you're in here let me know and we'll dig up your time.

Click here to schedule a session:

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Man you guys have heart. I love it.

Remember that Crossfit workouts are meant to exceed the capacities of even the most fit athletes.

Workouts are scaled back and sometimes you have to ask yourself the question:

Do I want to push myself to the point where I am too sore to do tomorrows workout, or maybe it even forces me to take more days off?

Or do I want to do a little less today and come back tomorrow fresh and ready.

I'm just saying, sometimes these 20 minute days come up, and believe it or not you might get fitter, faster by doing 15, 10 or even 8 minutes worth.

Run 5k, Monday, 6-8-09

Q: What was one of the announcements on Thursday for movie night?
A: You see that T-Shirt above the goal board. Yes, thats the new Ecrossfit T-shirt.

Q #2: Can I buy one?
A #2: No. You earn this one by completing the goals you set next to your picture. The sooner you meet your goals, the sooner you get it. There is no deadline, but wouldn't you like your wings sooner than later?

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Workout of the day:

For time:
Run 5k

Post time to beyondthewhiteboard.

Click here to schedule a session:

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Q: What was the second announcement from last Thursday?

A: July 2010, Eugene Crossfit is going to the Crossfit Games to win the affiliate cup. That means we need to get to work. Top 4 guys and top 4 girls from our gym go. I believe 2 alternates as well. Lets get going now.

800mx4, Wednesday, 5/21/09

Ahh - a throwback picture of our old stomping grounds.... Jeff runs with his sandball as Trav cheers him on.

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Workout of the day:

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to beyondthewhiteboard.

Click here to schedule a session:

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Deb asked a good question today: Do you want us ALL to perform and look like the guy you showed a video of today from the crossfit games?

My answer: No. But I want all of you to do your best every day, just like you're in the games.

Run 5k, Wednesday, 4/29/09

Savage is already mourning the garage. He knows we're moving out of the garage and into our new box on Monday. Don't be too sad guys, you can come and visit the garage any time you want.

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Workout of the Day:

Run 5k

Post time to beyondthewhiteboard.

Click here to schedule a session:

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I was reading my "runners world" magazine yesterday and happened on an interesting article. The author was hoping that he would get bitten by the "running bug" like his friends have.

The running bug is described as a change in attitude. You're motivated. You're excited. It no longer is a chore. It's fun.

It's nice that the Crossfit bug is so much easier to catch. It just takes 1-2 times and you're hooked, right?

Run!, Saturday, 4/18/09

Val is our other athlete signed up for the Crossfit Games! Go Val Go!

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Workout of the Day:

"Run!"

Run ?? for time!

Trust me. This is going to be fun. Guaranteed to be unlike any other run
you've been on. Don't miss this.
4-20-09 rabbi sm.jpg

Post time to beyondthewhiteboard.

Click here to schedule a session:

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The tagline under the logo is

"the sport of elite fitness"

Do you like it? Do you think it should be something else? Does it target the right niche of people we want to bring in?

Also: Robin is offering swim lessons at the echo hollow pool. Let me know if you are interested in improving your swim technique and speed.

Run 5k, Saturday, 3/14/09

Click here to schedule a session:

Please be courteous - if you sign up, show up.
Sign up for classes before you come. (email me if you have any questions)

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Workout of the Day:

"Run 5k"

Run 5k
(Must be on our course with our group to count on board)

Post time to beyondthewhiteboard.

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Mike, one of my first crossfitters, is back and leading the pack. (click to enlarge)

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I just finished an excellent book called 'The Dip.' It explains how anything in life that has large rewards has a natural dip in it right before the huge benefits kick in. During this dip, things get tough, and a lot of people quit. This 'dip' prevents the majority from achieving the large results and only the very committed win.

On the other hand, some things we do don't have a huge beneficial end. These are called 'cult-de-sacs.'

Post thoughts to comments.

Run 10k, WOD, Thursday 1/22/09

Workout times: 6AM, 6PM
I won't be here this week but someone will be here.

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Most everyone can probably handle this. If you can't run 10k, try to get as many K as you can without hurting yourself.

Run 10 K

Post time to comments.

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Coaches challenge: Travis - do this 10k on your hands. :)

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Run 5k!, WOD, Friday 1/16/08

Workout times: 6AM, 6PM

Run 5 K

Post time to comments.

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Debbie (aka The Row Queen) at maximum intensity so no one has to do 20 burpees afterwords!

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Scores:
Everyone improved, most of you very significantly! Great job!

Stec 22:35
Kelsi 23:00
Travis 23:15
Jeff 24:06 (most improved for evening (running badge for profile))
Michelle 26:35
Deb 27:30
Valarie 28:35
KB 28:49
Diana 31:17 (most improved for morning (running badge for profile))
Ericka (3k) - 20:05
Carrie (2k) - 14:30

800m x 4, WOD, Tuesday 12/23/08

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

I know its really easy to not show up for these runs and do it on your own - and before you decide to not show - remember that you're going to push yourself much harder when we are around you. And by you being here you push everyone else harder. Not to mention the staggered starts we do to make them exciting and fun. We will not judge you for not showing, however, if you do show I can promise you four things:

1. Theres a 100% chance you wont procrastinate it.
2. Its going to hurt way more than when you do it by yourself.
3. Your going to have more growth & progress doing it with us.
4. Your going to have a more fun?

Post thoughts to comments.

kelsi trav jump.jpg

More box jumps. Nice job Kelsi and Travis.

Results:
Stec 2:45, 2:44, 3:13, 2:51
Jeff 3:08, 3:05, 3:41, 3:06
Eric 3:28, 3:18, 4:18, 3:19
Alison 3:28, 3,26, 3:18, 3:25
Emilee 3:32, 3:48, 3:40, 3:38
Michelle 3:17, 3:46, NA, 3:19
Mindy 3:40, 3:28, 3:25, 3:36
Debbie 3:49, 3:50, 3:59, 4:21
Valarie 3:54, 4:00, 3:49, 3:56
Brian 3:10, 3:40, NA, NA

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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 Runs Category

December 2009