WOD Blog

Monday, 12/22/2014

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Black Friday WOD is a lot of fun. We’re going to have a whole new set of cards next year!

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Workout of the Day

“8 Crazy Nights”

18 minute AMRAP
8 movements + 8 reps each
Wallballs
T2B
Front Squats (75,55)
Burpee Bar Hops
Snatches (75,55)
KB Swings (55,35)
Goblet Squats (55, 35)
Box Jumps (24, 20)

Extra Credit

3×20 GHD Situps

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Check the schedule for Christmas eve, Christmas, new years eve and new years day before you come.  We’ve changed things around for the holiday.s

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2 days until…

Eugene CrossFit is having their Fourth Annual Reindeer Run on Christmas Eve Day at 9AM.  Two Christmas outfitted teams push/pull giant sleds around the Willamette River pathway, then enjoy a waffle feast.    “It’s the best workout of the year”, claims Eugene CrossFit owner, Jeremy Stecker.  Bring Family and Friends – you do not have to be an ECF member to attend.  But you’ve got to do the workout if you want waffles.  :D

By |December 21st, 2014|Uncategorized|0 Comments

Sunday, 12/21/2014

 

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Keep your shoulders in front of the bar for as long as possible so you can EXPLODE!

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Workout of the Day

Sam Mashup

0:00-2:00

max lateral box jump overs

2:00-17:00

2 rep max hang clean

17:00-25:00

EMOM

3 Chest to bar pull ups

3 strict press

25:00-35:00

4 rounds for time

30 double unders

15 burpees

rest remainder of time if you finish early

 35:00-40:00

AMRAP

2 wall climbs

7 toes to bar

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3 days until

Eugene CrossFit is having their Fourth Annual Reindeer Run on Christmas Eve Day at 9AM.  Two Christmas outfitted teams push/pull giant sleds around the Willamette River pathway, then enjoy a waffle feast.    “It’s the best workout of the year”, claims Eugene CrossFit owner, Jeremy Stecker.  Bring Family and Friends – you do not have to be an ECF member to attend.  But you’ve got to do the workout if you want waffles.  :D

By |December 20th, 2014|Uncategorized|0 Comments

Saturday, 12/20/2014

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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 – All comers free class with Jeremy, bring a friend!
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, 5:30 – Regular WOD

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4 days until

Eugene CrossFit is having their Fourth Annual Reindeer Run on Christmas Eve Day at 9AM.  Two Christmas outfitted teams push/pull giant sleds around the Willamette River pathway, then enjoy a waffle feast.    “It’s the best workout of the year”, claims Eugene CrossFit owner, Jeremy Stecker.  Bring Family and Friends – you do not have to be an ECF member to attend.  But you’ve got to do the workout if you want waffles.  :D

By |December 19th, 2014|Uncategorized|0 Comments

Friday, 12/19/2014

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Lenna pressing it up.

Start with speed and accelerate so that when it hits the “sticking point” you push right thru it.

Thats one strategy.  The other (even better) strategy is to get stronger!

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Workout of the Day

Do as a team of 2.

1 Burpee
2 Handstand Pushups
3 Deadlifts 225/155
4 Box Jumps 24/18
5 Thrusters 95/65
6 KB Swings 70/55
7 Pushups
8 Pullups
9 Clean and Jerks 95/65
10 Walking Lunges
11 Wall-balls 20/14
12 Power Snatches 95/65

Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 Deadlifts 2 handstand pushups 1 burpee, etc…..

25 Minute Time limit – Get As Many Days as you can get.

2014-12-19

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By |December 18th, 2014|Uncategorized|0 Comments

Thursday, 12/18/2014

Here’s something that is a serious matter I’d like to discuss.

Here’s my finger yesterday, I cut it just a tiny bit cooking:

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This is no big deal.  Super tiny cut.

But in any sport or job where you touch things, you want to cover that up.  In ALL cases where you are out and about – whether you’re playing volleyball,  filing paperwork, doing pullups or putting dishes away, you want to cover that up.  Nobody wants to touch things that your wounds have been on.  And you don’t want to touch things with your wound either; that’s just asking for an infection.

We do a good job cleaning and sanitizing things and spend a lot of time on it, but we need you to do your part and not touch open wounds to things.

Here’s the cut with a band-aid – it’s a terrible band-aid job but you get the point.   Please wrap your ouchies.

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Workout of the Day

Discuss:  Wrap your ouchies.

Skill:
hanstand push ups
stink bugs
banded hspu

Lift:
Max 1RM weighted pull up

Conditioning:
3RFT
7 high lateral box jumps 24/20
5 HSPU
3 strict toes to bar
1 wallclimb

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By |December 17th, 2014|Uncategorized|0 Comments

Wednesday, 12/17/2014

 

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As most of you already know, Sam has accepted a great job opportunity to work full time at a big CrossFit gym in Kuwait until the summer where he will be moving on with his law career.

It’s a great opportunity and experience for Sam, but it’s not fun losing him.  He’s a fantastic coach and leader and will be missed.

I hope he brings a bit of ECF everywhere he goes, I know we’ll all carry some Sam Jay with us.

You are a true friend Sam and spectacular coach!  We will miss you!

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Workout of the Day

Discuss:
Ibuprofen for recovery?

Skill:
Max Verticle jump (jump to rings and raise them higher and higher)
score this please.

Lift:
Power clean + 2 push jerks

Conditioning:

5 Rounds for Time
10 burpee box jumps, 20 inches
155-lb. Power cleans, 10 reps

2014-12-17

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Pro Tip:  Sam Jay is leaving mid January and with his work ethic has become the best Olympic Lifter we’ve had in the gym.  (one of the best in the state of Oregon).
This talent was not natural, as he wasn’t even that great when he started here.  He’s learned this and grew from hard work and determination.  He has encountered and remedied nearly every oly mistake in himself and can really help you.

Try to take advantage of Sam before he goes – he coaches several strength classes during the week where he’ll be coaching oly lifting.  But these classes can be bigger, so I think it’d be wise to grab him for some 1 on 1’s before he goes if it’s in your budget.  He’s currently charging $60/hour.  You can email me or talk to Sam for times/availability.

By |December 16th, 2014|Uncategorized|0 Comments