WOD Blog

Friday, 1/30/2015


When Chantelle cheers us on, we listen!

If you’re in the middle of a WOD with someone and want to cheer them on, it’s totally awesome!


I’ve had a few people say they don’t read the announcements on the blog because they don’t like to see the workout…  So from now on I’m putting announcements and things AFTER the picture but before the workout of the Day.  If you don’t like to see the workout, just scroll down until it says “Workout of the Day” and stop reading.

Don’t forget about silly Saturday – this will be a workout that will be fun and will probably never be repeated.  Bring a friend.  10am


Workout of the Day

Discuss: Skate Party on Feb 5th and Silly Saturday tomorrow at 10am

Mobility: Athletes choice, what is tight? Assign homework.

Strongman Day:
Modify if rain

Yokes / Farmers Carry
5 good ol sets (curb and back)

Sled pushes
5 good ol sets (20m heavy)

Sled Pulls
5 good ol sets (Around back island)

5 sets of 10 strict or have someone hold your feet (no bands)


By |January 29th, 2015|Uncategorized|0 Comments

Thursday, 1/29/2015


Thanks to all our helpers at the Reindeer Run!


Workout of the Day

Discuss: The Crossfit Open

Mobility: Learn a good hammy stretch and assign homework

Skill: Practice Planks – Kettlebells with bands

WOD: 5 minute AMRAP
5 Handstand Push ups
10 Kettlebell Swings

Then a 3 minute amrap

Then another 5 minute AMRAP
5 Handstand Push ups
10 Kettlebell Swings

Score = Total Reps



One skill that is not talked about much is the skill of being coachable.

This is a coaching center, and as such we want you to WIN!

Winning in CrossFit = Staying healthy, having fun, staying motivated, and kicking ass (I.E hitting PRs)

PR = Personal Record.  This can come in the form of a faster time, bigger weight and my personal favorite is a PR on technique.  Doing a squat, pullups or pushup with better form than you’ve ever done before is an amazing PR – and should happen nearly every time you come to Eugene CrossFit.

A technique PR excite the coaches at ECF and we work to help you to move better every time you come in.  This requires a coach to be completely honest with you, but also requires that you listen.  A great coach needs to be able to tell an athlete what they need to work on.  They need to open up and LISTEN.  Work on that thing.  Do the homework.

I know, I know….. You’re listening.  Yes.  You are listening.

But listen better.  Let’s get a “Technique PR” every day.

By |January 28th, 2015|Uncategorized|0 Comments

Wednesday, 1/28/2015


This Saturday at 10am we’ll be doing another super fun team wod.

We’re calling it Silly Saturday.  Bring a friend.
This Saturday:  Superbowl theme.  Wear colors from either the Pats or the Seahawks and we’ll have fun.

No deflating balls please.


Workout of the Day

Discuss: Hardest workout you’ve ever done. Did you like it?

Mobility: OHS Mobility from bottom video and give homework

Skill: Extension and Hollow Rocks

Lift Overhead Squat:
Test and work on form.
(do not go heavy, but pretend it’s heavy)
5 – 4- 3 – 2 – 2

Overhead squats (Go light or switch to back squats if you can’t pass test(see video below)
Pull ups
(Advanced do 21-18-15-12-9-6-3 and/or do chest to bar)
Beginner start with 15.


Do not use substantial weight unless you can pass this test:

Also some mobility homework for you to get better:


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

Tuesday, 1/27/2015


This baby is smiley!


Workout of the Day

Discuss: Skate Party on Feb 5th and Silly Saturday this Saturday (bring a friend to either!)

Mobility: Learn Thoracic spine rolling and give homework

Skill: Pushups with different hand positions
Quick Review on Reverse Hyper/Back Extensions (for after)

WOD: Part 1
Build up to a heavy clean + 2 front squat

Part 2:
if time 1-1-1-1-1-1-1 at 85%

Part 3: (if time or stay after) Cashout:
Three Sets of
GHD Situps
Reverse Hyper OR Back Extension


One thing we work on nearly every day is mobility, but here’s the thing – a few minutes of mobility in class really isn’t enough to make a difference.  What we’re going for is the kind of mobility that makes you better in positions, stronger throughout the movement and less injury.

Think about this:  The way you’re moving is like speeding down Beltline in 2nd gear.  Imagine the noise:


Mobilizing will allow you to hit those other gears in your workouts.

The main reason we are showing you in class is so you can go home and work on mobility for ~15 minutes a day.

We’re going to spend less time this week actually mobilizing and just show you what to do at home.  And if the coaches decide to be awesome they’ll follow up on tonights homework tomorrow and see if anyone did it.


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

Monday, 1/26/2015


Shoulder Massage Train.
Santa gets front.
Too bad for the person in back.


Workout of the Day

Discuss: Thoughts about last weeks change in how we clean things up

Mobility: Learn couch stretch and homework

Skill: Parallel Bar walk and Duck Walk

Thruster 3 – 3 – 3 – 3 – 3

row 300 meters
10 Thrusters
15 Abmat sit up



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

Sunday, 1/25/2015



Sunday Mashup

Two options depending on weather

Inside WOD

0:00 – 15:00

Find a max of the complex:

1 Power Clean

1 Front Squat

1 Jerk (Split or push)

15:00 – 22:00

Row 1K

22:00 – 30:00


6-12 Ring Dips (Scale reps accordingly)

30:00 – 38:00


8 Burpee Box Jumps

8 Toes to bar

Outside WOD

0:00 – 12:00

EMOM of the complex:

1 Power Clean 135/95

1 Front Squat

1 Jerk (Split or Push)

12:00 – 22:00

Run 1 Mile

(Scale distance accordingly)

22:00 – 37:00


40 Yard Sled Drag (Running style) 20 yds down & back

8 Box Jump Overs 24/20 (touch on top)

8 Toes to bar



By |January 24th, 2015|Uncategorized|0 Comments