Recently in Runs Category

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.

Workout times:  6AM, 6PM

Run 5k

for time.

Bring warm clothes.

Lots of folks chickened out and did other workouts, I'd have to say I don't blame them.  It was pretty cold!   Jeff won the badge for most improved

Jeff 25:14
Travis 24:24
Coach 23:23

Michelle rowed 5k - ~25:00
Kyle came for the first time and did the baseline - 8:07 (blue band + assistance help on pullup)  He currently lives in Corvallis and is looking for a job as a police officer in Eugene.  We'll hopefully be able to see him once a week.

Congrats to Travis and Jeff for completing their first muscle up today and joining the muscle up club!  A Muscle up badge will be added to your profiles!

Debbie won coaches challenge badge for the Thanksgiving Challenge by narrowly beating Michelle.  Valarie wins the no whining badge for being the only one to do the burpees on a busy street.  She tells me she did it on the corner of Royal and Terry and some lady stopped and asked "Are you Crazy?"

That is actually a good question.  Are you crazy?  Post answer to comments.

Also, the Nasty Girls video (the first crossfit video that I ever saw that got me hooked) can be found on this page.

Run 5 K

Post time to comments.

Weather permitting.  Dress warm - sweatshirt, gloves, hat, sweats.  Show up for this one. we're going to have a progressive start, (you start based on your last 5k time)(the most improved will finish first!) and the winner of AM and PM gets a run icon on their profile.  LEADER BOARD opportunity!

Here is the start order:  Remember, the most improved will finish first!

Kristine, Diana, Emilee, Heather, Justin, Stephanie and Valarie -- Start at 0:00
(or scale back to 1.5 or 2 miles)
Letha  Start at 1:13
Desiree -  Start at 4:56
Kathy: - Start at 5:57
Michelle:  - Start at 5:59
Jeff - Start at 5:00 (estimated)
Debbie: - Start at 6:11
Matt  - Start at 7:51
Eric - Start at 8:45
John N - Start at 12:20
Stec - Start at 13:48

And we will be running a new 1k course around this neighborhood so you ladies won't have to worry about creepy people down the beltline creepy path.  (not like anyone would be up that early anyways!!)

Results:

Morning run - 34 degrees; Evening 37 degrees
Desiree 28:14 (Improvement by 1:50)
John 21:06 (improvement by 1:34)
Michelle 27:34 (Improvement by 1:27)
Debbie 27:54 (Improvement by 55 seconds)
Eric 25:44 (Improvement by 31 seconds)
Stec 22:48 (not a pr <sad face>)
Jeff 26:06 (First time running 5k)
Emilee 28:52 (first time running 5k)
Kathy 29:26 (first time running a 5k (offically))
Valarie 31:36 (first time running 5k)
Kristine 34:35 (first time running 5k)
Diana 35:26 (first time running 5k)
Steph 30:16 4k (first time running 4k)

And winner of the running WOD badge on their profile is Desiree!  Most improved.  Nice work Desiree.  You can see her new badge and profile here.

For next time we do a 5k, remember to make sure to do it with all of us.  Believe me, it pushes you so much harder than running by yourself, plus it pushes your friends - and that extra push gets us that much closer to being more fit.

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 8/30/08.

John 1:10, 1:08, 1:13, 1:21 (Last time 1:15, 1:10, 1:16, 1:17)
Coach Stec 1:11, 1:14, 1:21, 1:32 (11:20.27 total)
Eric (workout on saturday, 11/1) 1:31, 1:30, 1:36, 1:31 (9 second improvement)
Eric 1:34, 1:32, 1:34, 1:36 (improvement of 6 second from last time)
Michelle 1:39, 1:47, 1:52, 1:52
Kathy 2:04, 2:10, 1:56: 1:35
Diana 2:12, 2:05, 2:06, 2:12
Letha 2:16, 2:08, 2:13, 2:20 (Last time 2:35,2:21, 3:10, 2:21) <-- huge improvement
Heather 2:20, 2:20, 2:25, 1:45

Run 5 K

Post time to comments.

Eric 26:15 (PR!!)
Matt 27:09 (First time)
Deb 29:58

Run 5 K

Post time to comments.

Fun Times!

Coach:

Stec - 22:53 (Not a PR today!)

Recruits:

(in order (in seconds) from Most Improved to Least Improved)=
Kathy: 29:03 (Improvement by 57 seconds)
Debbie: 28:49 (Improvement by 11 seconds)
Michelle:  29:01 (First time running)
Lonnie:  35:23 (First time running)
Kristine: 17:19 - 1.42 miles - (First time running)

Kathy gets most improved run for the day.  That means a  on their profile page!  Congrats Kathy!

Quote of the day:

"The trouble with cyclists is that their training establishment keeps reinforcing the silly bull**** that all recreational athletes want to believe: at some point, all serious athletes go outside their sport-specific work to improve, and recreational athletes just want to play their sport and wear the clothes."
                      -- Mark Rippetoe

Run 3 K

Post time to comments.

Coach:
Jeremy: 12:29

Recruit:
Debbie:  16:04
Kathy:16:53
Letha - 19:20

Also some boot camp workouts:

Modified Cindy:

Rounds in 10 minutes of:
5 Pullups
10 pushups
15 Squats

April and Kathy Throwing down some Squats on the workout 'cindy.'

Josh Page - 12 Rounds!
Kathy - 8 rounds + 3 pullups (Green band) [Friday]
April - 7 Rounds + 10 Squats (Black Band) [Friday]

Run 15 K

Post time to comments.

Desiree - 30:04 (5k) - previous best - 32:23 -- 2:19 improvement!! 

Letha - (5k) 36:31 -  50 second improvment over 37:21 great improvement!! 

John N - 22:40

Run 10 K

Post time to comments.

Compare to April 14, 2008.

 

Crossfit Games, 2008.

Letha - 37:21 - 5k (3.12 miles)  This is the furthest she's run in a LONG time - and didn't stop ONCE! At the end, it looked like she could have gone longer.  Nice work Letha!

Desiree - 32:23 - 5k (3.12 miles)
               Click here to watch the stats of Desiree's first 5k WOD run!

Stec - 49:47 - ouch.  Hard wind to my face on the first half in the absolute heat.  brutal.  must...keep... running.....  The Last time I ran 10k was the Memorial Day 10k 'Ridgeline Ramble'.  Fun stuff.  I would defiantly recommend this one for next year.  Click here for stats on my ridgeline ramble.

Eric - 4.7 miles (7.5k)  in 51 minutes.  Great job.  A lot longer than your last run and not that much slower.  Last time, Eric finished his 5k in 31:47.  (June 23)

Click here to watch the stats of Davids first 5k WOD run! (33:37, June 24)

Workout 1 - 6:28 - 6:50AM Fran
Workout 2 - 6:28 - 12:30PM - DL&Burpees
Workout 3 - 3:44 - 750 meters up a steep hill
Day 1 Total - 16:40

Quick Explanation of the Crossfit Games: (Click here for the official CFG site)

Every year, in Aromas California, the Crossfit Games are held.  A mix of 3-4 workouts are given with rules and guidelines, each 'randomly' chosen.  A crossfitter will be able to perform better at any random task except for those that specialize in that one thing, so it would make sense that the top crossfitter will have the best combined time of all the workouts at the Crossfit Games.

The great thing about the games are the workouts are revealed in real time so we can compete against the top dogs and see how our times measure up.  This year, I am the only one in Eugene participating.  Start training so next year you can do it!

Here is the workouts for the first day of the crossfit games:

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Post total time for all three workouts to comments.

Workout 1 - 6:28

Fran - my best Fran time is 4:26, but on account of the range of motion being greater, stricter form being used and knowing I had 2 more workouts today day my time went down.

Here's the video:

Workout 2 - 6:28

5 Rounds, 5 Deadlift 375 & 10 burpees

Here's the video:

Workout 3 - 3:44

Run 750 meters up a hill - At 4:50, I chose Bailey Hill because it was close. I was a little short of it being 750 meters so I turned around at the top and did some lines up and down the hill until it hit 750 meters.  Sorry, no video.

Workout 1 - 6:28 - 6:50AM Fran
Workout 2 - 6:28 - 12:30PM - DL&Burpees
Workout 3 - 3:44 - 750 meters up a steep hill
Day 1 Total - 16:42