Eugene CrossFit - The Best CrossFit Gym In Eugene

Wednesday, April 16, 2014

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Come to the 730am and be inspired by this guy!  Go Joe!

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Workout of the Day

Lifting :

A.  Build to max of the complex : 2Clean + 2 Split Jerks

 B.  then 2 cleans + 2 jerks at 80% of your max Every minute on the Minute for 12 minutes

conditioning:

C.  2 minutes max rep : Strict pull ups

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Tuesday, Tax Day, 4/15/2014

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Jason and Salina working on getting stronger.  Also I may or may not have poured Color Me Rad stuff all over them.

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Workout of the Day

Tax Day workout
Run 5k

If you can show documented proof that you’ve run 5k (at one time) in the last two weeks, your coach will run you thru a different workout.

Everyone always says, “Why would I come to CrossFit to run when I could run on my own??”

The answer?  Because you probably don’t.

The run is towards Marist High school until you cross the post marker and the V shaped tree shown below.  It’s right next to the Track.  This is the halfway marker.

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Top 6 Shortcuts of Fitness (in this order)
1.  Sleep
1.  Nutrition
3.  Hydration
4.  Mobility
5.  Fish Oil

The one to rule them all is logging your workouts.  By logging you workouts you’ll find all the above improved.  Don’t forget to log your “lifestyle log” on a daily basis.  this’ll help you improve the 5 above more consistently.

Oh, and did you know we have stats running on the ‘lifestyle log’ during the month of april?  I’ll post the results at the end of the month, but so far this month:

- Most Healthy Eater:  Lynne M
Consistent with Fish Oil:  Gabe L and Hilary L
Most Hydrated:  Angel M
Best Sleeper: Angel M
Most logged workouts:  Padma
Who felt the best this month?  Katelin T
Best Mobility:  Jeremy S
Best overall:  Lynne M

We’ll start a new one at the beginning of the month and have a leaderboard for it!

Monday 4/14/14

 

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Lifting :

A.  Build to a max of the barbell complex: 2 strict presses then 3 push presses

B. then 4 sets of the complex at 85%

C.  Conditioning

30 seconds on 30 seconds off for 16 minutes

alternating

1st 30 seconds:  Wall climbs

2nd 30 seconds: box jumps 30″/ 24″

and on and on alternating

(note this really means you’ll only  box jump4 times and wall climb 4 times)

Post Total Wall Climbs and Total Box Jumps.

Note on Wall climbs: do not go past where you feel comfortable upside down. Maintain a good hollow body position against the wall and return to the floor safely. 

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Sunday 4/13/14

 

 

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Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%

2) Front Squat: 1X5@65%, 2X5@70%

Conditioning:

8 minutes to climb as far as you can up the rep ladder

2-4-6-8-10-12-14-16…. Ring Dips

2-4-6-8-10-12-14-16-…. Kettlebell Swings 2pd/1.5pd

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Saturday, 4/12/2014

 

Fun With Wallballs

 

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Workout of the Day

6:30 WOD with Jen  Open WOD or Something else
7:30am – Mobility WOD
8:00am WOD with Jen
9:00  Oly class – FULL – email Jeremy to get on the waiting list ($50/month)
9:00 – Strength WOD with Rory
10:00 – All comers free class with Jeremy, bring a friend!
11:15, 2:30, 5:30 – Regular WOD

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Friday, April 11, 2014

Done

 

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Workout of the Day

Funday Friday!

Choice of Hero WOD:  Lauriel or Michael

“Lauriel” (Click to pull up the story of Lauriel, a CrossFitter from Washington who recently lost the battle with cancer)

For time:  (Either Complete as a individual OR combine powers with a partner to finish)
23 Deadlifts (155/105)
23 Handstand push-ups
23 Back squats (155/105) from the floor
23 Burpees
23 Ground-to-overhead (155/105)

There is a 20 minute cap on this workout. Post time and well wishes for Lauriel to comments.

OR

Michael” (Click to read the story of Michael, a Navy Seal who died on a rescue mission)
3 Rounds
Run 800 meters
50 Back Extensions
50 Situps
(“Michael” will give you a score for the “Long” portion of levels on beyondthewhiteboard)
2014-04-11

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James B’s Research on where to stay for regionals, get your room before they sell out: “I think that the Best Western at 24415 Russell Road Kent, WA, 98032-1787 is the best place to stay for regionals. It’s one of the cheapest, it’s only 1 mile from the ShoWare center and there’s a restaurant nearby.

“If people go to http://games.crossfit.com/region/north-west and click the “hotels nearby” link, it’s number 8 on the list. If you go through the games.crossfit website it’s cheaper than if you go to the hotel directly.”