|Address||771 Willamette St|
Eugene, OR 97401
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Thursday Metcon (AMRAP - Reps) “Tonto” 5 min Amrap 20m Sprint 25 Wall Balls (20/14) rest 2 mins 4 min Amrap 40m Sprint 20 Front Squats (95/65) rest 2 mins 3 min Amrap 60m Sprint 15 Hang Cleans (115/75) rest 2 mins 2 min Amrap 80m Sprint 10 Shoulder to Overhead (135/95) rest 2 mins 1 min Amrap 100m Sprint Max Reps Deadlift (185/115) *Each sprint completed is 1 Rep* Cash out 2 rounds Turkish get ups (5L and 5R) 20 banded KB swings Heavy as possible Not for time
Just a reminder our Thanksgiving Potluck is this Sunday at 4pm! We will only have one WOD at 2pm that day. If you are free and want to come help set up at 3pm, then come on! The sign up sheet is still up on the front counter and will be there until Saturday morning, so sign up if you havent already and bring a dish or drinks. Should be fun, good food and good company!
"I have battled trying to force myself to lift weights for years. Instead I ended up just running a lot, which I like but wanted more diversity in my fitness plan. The community and great coaching has transformed my approach to fitness....I run much less frequently and I'm excited to work-out. I try to make 4 days a week."
Congrats to all who PR'd tonight! Just remember that the other portions of the workout are just as important as the lifting. Try to get excited about a better Row or a set of pull-ups, or even doing your 20 burpees without stopping or changing your pace. It is all about consistency and being good on multiple platforms. If you want to succeed in this sport, you cannot have holes I'm your game. This also goes for your fitness in general. Try not to specialize and put all your efforts towards one aspect of fitness. Attack them all with the same intensity and drive to improve. Tomorrow: We will be doing some de-loading tomorrow after all the volume today. Accessory Work: 3x20 GHD Sit-ups 5x5 Seated Box Jumps (as high as possible) 5x5 Push Press @65% (Please do not go heavier, this is just working on your movement patterns) WOD 3 Rounds for time: 15 Deadlifts (225/155) C (185/125) Rx (155/105) S 10 HSPU 5 MU 15 min. Time Cap For the WOD: HSPU (strict) C (kipping) Rx (push-ups or scaled HSPU) S MU -Rx may do Bar MU - Scaled will do 10 Strict Pull-ups & 10 ring dips
Wednesday, November 19, 2014: for time: 100x double under 21x front squat @ 115/75-lbs. 21x push press 100x double under 15x front squat 15x push press 100x double under 9x front squat 9x push press workout courtesy of crossfit.com
Thanks all for putting in an awesome effort during testing week and helping us program more effective workouts! Speaking of which, be sure to get into the gym on Thursday for an advanced screening of one of the Civilian Military Combine workouts.
THIS SATURDAY! Click on link below to register! Are you looking to spend more time on your gymnastics skills? Prioritize this and also have an excuse to get to Georgetown and check out the new space- CF Balance Georgetown, get to train with Michael Lorenzen on gymnastics, and check out some Reebok gear! https://www.eventbrite.com/e/reebok-presents-gymnastics-workshop-with-mike-lorenzen-crossfit-balance-georgetown-tickets-14130754467
In case you missed it, check out Kevin, our "I AM Behemoth" spotlight member of the month! http://behemothstrength.com/behemoth-kevin-iglesias/
"I was one of those kids that had a variety of clever excuses to get out of gym class. I wasn’t an inspiring athlete so I always volunteered to keep score, inventory the athletic equipment, tidy up the locker room, just about anything that would keep me on the sidelines. Now that I’m older I appreciate that CrossFit makes me want to push myself physically and participate. I still moan (I swear we are always doing burpees) but I get to the gym, do the work and I try my best." -- Dian S. Hope you're as entertained -- and inspired -- as we are by this edition of CFDC Athlete Spotlights!: http://crossfitdc.com/2014/11/cfdc-athlete-spotlight-dian-s.html (photo credit: Charles W.)
Tuesday, November 18, 2014 CrossFit Part 1 - WOD: 20min EMOM 7 Burpees 5 T-2-B scaled - k-2-e competitor - add 1 Bar MU to the end of each round Part 2 - Strength/Skill 3 sets of max unbroken DUs 3 sets of max unbroken strict pull ups (no more than 30sec between sets) scaled - SUs (100 max each set), 3 sets of 5 negative pull ups CardioFit 20min EMOM 7 Burpees 5 Knees to Elbow Competitor Part A - Snatch Every 90sec working u in loads to a heavy single Part B - Snatch RDL 3x6 (heavy) Part C - Lunge stance press 4x4 (alt legs each set) Part D - Row Intervals: 300m/280m (every 3 minutes)