Saturday, 9/8/2012

 

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Workout of the Day

8:30am Oly class with Jeremy, reserve via email and get on the wait list.
9:00am Strength Class with Rory
10:00am All comers class with Jeremy!  – using some “basic” crossfit moves
11:15 Regular WOD with Sam
2:30 Regular WOD with Robin

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Friday, 9/7/2012

 

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Workout of the Day

 Partner Workout: All work done with a plate (45/25)
One partner works while one partner rests.
Work can be done in any order.
8x100m Run,
100 Plate Burpees,
100 Plate Lunges while holding plate overhead,
100 AbMat situps

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Thursday, 9/6/2012

 

5am crew getting it done!

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Workout of the Day

BENCHMARK WORKOUT OF THE WEEK

“Tabata This”
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

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Wednesday, 9/5/2012

 

 

Box not high enough?  Luke uses the jerk blocks.

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Workout of the Day

Power clean to strict press
(1 power clean to take it off the floor then 5 reps)
5X5 @ 75% every 90 seconds

Then 21-15-9 GHD Sit ups, GHD Back Extensions *Not for time

Cash out:  If time permitting

Run 400 meters
Run 400 meters backwards

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Don’t forget to come Monday AND Tuesday to participate in the Fall challenge.  No show on one of these days means you cannot win.

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Also there is a big nutrition challenge, along with tons of information starting on monday.  Email me at ecrossfit@gmail.com for more information.

Also more information will be posted on tomorrows blog.

Tuesday, 9/4/2012

 

This is Nephi’s cake – one of the winners of the green party contest.

It even has kettlebells, jump rope, barbells, and a med ball!

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Workout of the Day

4 Rounds For Time:
200 meter run,
15 V-ups
20 Lunges w/ plate overhead (45/25)
10 Handstand Pushups

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Monday, 9/3/2012

Farmers Carrys at Rorys strength class.

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Workout of the Day

Power snatch 2-2-2-2-2 Work from 70% do not go over 80%. Reps and sets emphasis is on quality!

and…

Crossfit Games 2012 track triplet!

Three rounds for time of:
Split snatch (115 RX for men, 75 women)
7 Bar muscle-ups
Run 400 meters

Post total time.

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School is starting!

Who has kiddos that aren’t in school yet that would be interested in a child care coop at the box?  (taking turns to watch the kids so you can workout!)  Post to comments if you are interested!

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Schedule change!

You may have noticed we’ve shifted some coaches around, mostly the 8:30 to Sam coaching and the 3:30 time to Daren.

Other coaches have been moved around as well.

Why the change?  We’re working towards giving you an opportunity to have the same coach throughout the week.   Having a consitant coach throughout the week gives the coach a better opportunity to learn your needs, strengths, weaknesses and help you grow.   The coaches at Eugene Crossfit are always working towards being the best, and this is a simple way to do this.