WOD Blog

Tuesday, 3/3/2015

IMG_3635

Lou M is an amazing dude we’ve had come here from almost the beginning.

He’s a 4x BAMF award winner (200+ workouts in one year) and a stand up guy.  He’s a deep thinker but also hilarious.

He goes out of his way to help those around him and those that know him are much better for it.

———————–
Tuesday thru Friday we’ll be working T-spine for Mobility, giving you a different tool to work on your upper back each day.

———————-

Play ball!   Although it’s only March, it’s not too early to start thinking about summer softball.  After a very successful 2014 season, Eugene CrossFit’s Co-Ed recreation league softball team is ready to pick up where we left off, but we need your help!  There are some spaces open on the team for both men and women due to people moving.  Games will be either Mondays, Wednesdays or Sundays.  Cost will be approximately $80 to participate, depending upon how many people we end up with on the team.  Little to no experience?  No problem.  That’s why we are playing in the recreation league.  This is all about fun and camaraderie.

If you are interested in playing this summer, please email Liane Inkster at triwanda@me.com as soon as possible so that we can get details finalized.  Please include your gender if she doesn’t know you, and what if any experience you have playing either softball or baseball.

———————–

Workout of the Day

Discuss: Goals for march?
Mobility: T spine work

Front Squat
3RM
then
1 set max reps at 85%

WOD:4 RFT of

30 OH walking lunges 45/35 (plate/bar)
50 Double unders

Cooldown: Run 800m (not for time)

———————-

By |March 2nd, 2015|Uncategorized|0 Comments

Monday, 3/2/2015

IMG_3702

This is probably the hardest rule to not break.

Do your best.  :)

———————–
Today (Monday) is your last day to sign up for the CrossFit Open.
Have your scores submitted by 5pm today (Monday) or you’ll be disqualified.

———————-

Workout of the Day

Discuss: One last try to get us to have you sign up for the Open.
Mobility: Knee Work, Homework to loosen above and below
Skill: Refine Either Handstands or Pullups

5 RFT of
10 Handstand Pushups
20 pull ups
30 Pistols
Modify and scale Pistols to perfect form. They can easily tweek the knee if done carelessly.

Cash out:
3 Rounds NOT for time
GHD Situps / Abmat Situps 15-25 reps
Rest
Back Extensions 15-25 reps
Rest

2015-03-02

———————-

By |March 1st, 2015|Uncategorized|0 Comments

Sunday, 3/1/2015

IMG_4315

This is Jojo and she also can be found in the afternoon working out in the dungeon.

She has been training hard with us since she was a sophomore in high school, now she’s a freshman in college.  She’s easy to talk to and is constantly working hard to learn and grow.

__________

Skill work from 3:30-4:30 will be handstand walks and games with it.

__________

Sunday Funday Mashup

0:00 – 9:00
“Annie”
50-40-30-20-10
Double Unders
Abmat situps

9:00 – 10:00 Rest

10:00 – 20:00 EMOM
Row 10 calories

20:00 – 32:00 AMRAP
5 DB Thrusters 60/40
10 Push-ups
15 Box Jumps 24/20

IMG_3767

__________

By |February 28th, 2015|Uncategorized|1 Comment

Saturday, 2/28/2015

IMG_5627

This is June.  She’s a dancer and super graceful.  She’s got flexibility for days and can usually be found in the dungeon in the early afternoon cranking out reps.

________

No announcements today.

——————

Workout of the Day

7:30am – Mobility WOD with Coach Jen
8:00am WOD with Coach Jen
9:00 – Strength WOD with Rory
10:00 – Silly Saturday – bring 2 friends!
10am Sprinting school is off for now, but we’ll bring it back if more request it.

11am beginner class with Coach Holly IS ON!

11:15, 2:30 – Regular WOD

2015-02-28

——————–

By |February 27th, 2015|Uncategorized|0 Comments

Friday, 2/27/2015

IMG_5417

Nancy S can usually be found in the morning at 6:30am and Saturdays at 8am.

She’s a super hard worker and loves to golf.   She’s also one of the most friendly and consistent members of ECF.   4 year BAMF winner!

(And look at those guns!)

___________

Silly Saturday at 10am on Saturday.
Bring 2 non ECF friends!

11:15am Saturday Rebecca WOD – Open WOD (come a bit early and warmup)
10:00 am GWOD is cancelled (but 10am all comers is on)
2:30pm Saturday WeDoWhatWeWant WOD – Open WOD

___________

Workout of the Day

Discuss: Todays open! Should you sign up?
Mobility: Mobilize for 15.1.
Skill:
WOD: 15.1
AMRAP 9 minutes
15 Toes to bar
10 Deadlifts
5 Snatch
Then 15.1A
6 minutes to establish Clean and jerk Max

The Scaled Version is: (15.1A stays the same)

Complete as many rounds as possible in 9 mins of:
15 Hanging Knee Raises
10 Deadlifts, 85/55 lbs
5 Snatches*, 85/55 lbs * ground-to-overhead allowed

Weekend Homework Challenge #2
– Make sure you are warmed up and stretch out
– Do your best to get a good time, but be safe. If you haven’t gone hard lately, work up to the intensity.
– In many cases, these may not work well right before or after a wod. Use your best judgement.
– Don’t forget to log it on BTW.

This Weekends Homework challenge is:
Run 800m (Time Trial)
This is an all out effort.

2015-02-27

___________

By |February 26th, 2015|Uncategorized|0 Comments

Thursday, 2/26/2015

IMG_9006

This is Becky Brown.

Carly was a big part of our gym being awesome for a few years and now studies at Oregon State.  You’ll see her here every time there’s a vacation or long weekend.

Becky Brown is a super awesome gal who brightens everyone’s day.  She gives her all plus more at every workout and can usually be found working on during the early afternoons.

___________

THE OPEN STARTS  TONIGHT
___________

Workout of the Day

Discuss: Team strategies on todays WOD.

Take today as a rest day if you’re signed up for the open.

Mobility: Something to keep elbows in for pushups.

WOD: Partner Workout
A. P1: Run 800 meters
P2: ME burpees
then switch, score based off total burpee and total combined time
B. both partners hold 1 minute plank
C. As a partnership accumulate the following while the other partner hangs on the bar. Partician and mix it up as you’d like until you complete the work.
100 ball slams
80 push ups
60 pull ups
while the other partner hangs on the bar.

___________

IMG_3746

By |February 25th, 2015|Uncategorized|0 Comments