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Double Under, Toes through Ring, Ring Dip, Run – Friday

Wednesday evening's classes tearing through that tough workout.

Wednesday evening’s classes tearing through that tough workout.

Friday’s WOD

4 rounds for time:

  • 50 double unders
  • 15 toes through rings
  • 15 ring dips
  • 400 meter run

A) 25 double unders, B) 100 singles, C) toes close/knees up, D) banded ring dips, E) 50 jump touches, F) push-ups, G) leg-ups, H) 250 meter runs, R) rowing (Rainy Day Option!)

Notes and Announcements

One week until the CrossFit Intensify Halloween Costume Contest! Come to the Box dressed in costume anytime on Halloween (next Friday!). You can workout in costume or change right before we start. We’ll post pictures of everyone’s costumes on facebook and the costume with the most Likes wins a $100 gift card. Get your costumes ready, CrossFitters!

Sign-up for the Everyday Warrior Battle Series! This online competition starts November 3rd! All you have to do is complete 1 weekly workout for 4 weeks. The workouts are already posted HERE and will be programmed for all of CFI to do together each Saturday (except November 22nd). Your $45 entry fee will go to support cancer victims everywhere (plus you get an event t-shirt). Register now! CLICK HERE. Even if you can’t compete, you can make a one-time donation to this great cause HERE.

Posted in Daily Posts by Zach Smith. Comments Off

Fran! – Thursday

Jamie doing a great job getting full extension with a big shrug in her hang cleans!

Jamie doing a great job getting full extension with a big shrug in her hang cleans!

Thursday’s WOD

“Fran”

21-15-9 for time:

  • Thrusters (95/65)
  • Pull-ups

A) banded pull-ups (no more than green), B) jumping pull-ups, C) 75/55, D) 55/35 or lower

Notes and Announcements

It’s our Benchmark Workout of the Week: “Fran!” She’s back! This WOD is one of our favorite benchmarks! In fact, Fran was the first CrossFit workout, put together by a young gymnast named Greg Glassman. Glassman wanted a workout that would feel just like an intense ring routine and, after his first attempt, he knew he was on to something special. Fran is a fast and intense WOD, meant to be done in the 3-7 minute range. We’ll do plenty of mobility beforehand to get you ready to hit that big Fran PR. Don’t miss this chance to kick her butt!

Poods of Food 3 is coming up on Saturday, November 22nd! This year we’ll be in a race with Boxes from Boise, Idaho, to see who can donate the most to our local food banks to feed families in need this holiday season. Participants will be able to participate in a community service WOD that day or simply donate to this great cause! For more information, CLICK HERE. To register, please follow the link on the right!

The 2014 CrossFit Intensify Hoodies have been ordered and should be ready in a couple weeks. We’ll post on here and Intense Friends once they’re ready for pick-up!

 

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Row, Hang Snatch – Wednesday

Morgan taking home the first-place cash prize of over $600 for the Partner Paleo Challenge!

Morgan taking home the first-place cash prize of over $600 for the Partner Paleo Challenge!

Wednesday’s WOD

3 x 4 minute AMRep:

  • Row 500 meters
  • As many Hang Snatches (135/95) as possible in remaining time.

Rest 2 minutes between AMReps.

A) Scaled weight to 65% 1RM (125/85 or lower)

Notes and Announcements

The 2014 Partner Paleo Challenge is in the Books! It was a tight race between the top 5 teams! 5 teams scored over 2000 points over the 10-week Challenge. That’s some hardcore dedication to eating Paleo. Serious props to those teams that finished. That was a very tough Challenge! The Partner Baseline improvements were huge too! We saw a couple teams improve their times by minutes! Very impressive!

The final standings factored in Total Paleo Points and Percentage Improvement in the Partner Baseline workout. The Paleo Points made up 75% of the final score while the Baseline Improvement made up 25%. We’re so proud of everyone that participated in the Challenge! Our top 3 teams split the cash pot! Here are the top finishers:

5th place – Team Victorious Secret: Debbie Mundorff & Carrie Aker

Jenn and Andrea won 3rd place!

Jenn and Andrea won 3rd place!

4th place (a tie!) - Team Biggie Smalls: CJ Franks & Sian Haworth-Liu and The Mother Thrusters: Amber Starnes & Jessica Edgerton

3rd place, winning $96 – The  MILF’s (Mom’s in Love with Fitness): Jennifer Herman & Andrea Braunger!

2nd place, winning $240 – Team Buff n’ Stuff: Grace Cazarez & Brandy Kutz!

1st place overall and winners of the Paleo Challenge, taking home $624! - Team “Is Pizza Paleo?”: Tracy & Morgan Ellis!

Congrats to our top 3 and our winners, Tracy & Morgan!

Posted in Daily Posts by Zach Smith. Comments Off

Kettlebell Swing, Box Jump, Run, Burpee, Wall Ball – Tuesday

Sunday's Oly Classes working on Hang Power Cleans in "DT."

Sunday’s Oly Classes working on Hang Power Cleans in “DT.”

Tuesday’s WOD

3 rounds for time (20 min cap):

  • 15 kettlebell swings (70/53)
  • 15 box jumps (24/20)
  • 400 meter run
  • 15 burpees
  • 15 wall balls (20/14)

A) Russian swings, B) 53/35 or lower KB, C) 20/16 or lower box, D) 14/10 or lower WB, E) 4-count burpees, F) scaled distance, G) scaled reps, R) rowing (Rainy Day Option!)

Notes and Announcements

Coaches Surveys are still open! Missed your chance to review a CFI coach last week? Please take a few minutes to fill out a Coaches Survey HERE.

The CrossFit Intensify Basics Program offers a great introduction to CrossFit. Know someone interested in trying CrossFit? Tell them about Basics! Basics is a 3 day/week class that’s just as affordable as a regular membership (many CrossFit gyms charge extra for their entry-level programs). Basics members work in smaller groups practicing the technique of fundamental movements of CrossFit and completing scaled workouts focusing on conditioning and mostly body-weight movements. For more info CLICK HERE.

Don’t forget! Recruit a friend to join CrossFit Intensify and you’ll get a free shirt! Then continue recruiting friends to qualify for discounts on your monthly membership. It’s the CFI Referral Rewards Program. Please let us know if you have questions. Feel free to contact us any time!

 

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Hatch Squat, Double Under, Row – Monday

Sheldon battling through WOD 4 of the Master Functional Fitness League October competition. CFI has 14 competitors out of the Northwest Region's 85 participants, representing nearly every age group!

Sheldon battling through WOD 4 of the Master Functional Fitness League October competition. CFI has 14 competitors out of the Northwest Region’s 85 total participants, representing nearly every age group! Big thanks to team captain Red Gilliland for organizing such a great group!

Monday’s WOD

Strength

Hatch Squat Day 1, Week 1

Back Squats:

  • 10 at 60%
  • 8 at 70%
  • 6 at 75%
  • 4 at 80%

Front Squats:

  • 5 at 60%
  • 5 at 70%
  • 5 at 70%
  • 5 at 70%

The percentages are based off your 1-rep max. Don’t know your max? Talk to the coach and we’ll estimate!

Rest 1-2 minutes between sets.

Met-con

Tabata Double Under

Rest 30 seconds

Tabata Row (for calories)

Notes and Announcements

It’ll be a busy November for CFI this year! Here’s what’s coming up on the calendar:

Friday, October 31st – CFI Halloween Costume Contest! Come to the Box in full costume!

Monday, November 3rd – The Everyday Warrior Battle Series kicks-off! WOD 1 will be programmed for all of CFI on Saturday, November 8th and score submissions for WOD 1 are due on Sunday, November 9th. For more info and to register for or donate to Everyday Warrior, CLICK HERE.

Saturday, November 8th – The Gobler Gauntlet competition is coming to Eugene CrossFit. CFI will have a bunch of athletes throwing down that day!

November 10-16 – Week 2 of the Everyday Warrior Battle Series. Submit a score for WOD 2 anytime that week. The workout will be programmed for all of CFI on Saturday, November 15th.

November 17-23 – Week 3 of the Everyday Warrior Battle Series. Submit a score for WOD 3 anytime that week. This workout (10 minutes to find a max squat) will need to be done on your own. Score submission are due Sunday, November 23rd.

Saturday, November 22nd – Poods of Food 3! Help us raise money and collect food donations for Food for Lane County to help families in need this Thanksgiving! More info coming soon!

November 24-30 – Week 4 of the Everyday Warrior Battle Series. Submit a score for WOD 4 anytime that week. The workout will be programmed for all of CFI on Saturday, November 29th.

Thursday, November 27th, Thanksgiving Day – The Turkey Stuffer 5K in Springfield! Join team CrossFit Intensify in this fun annual 5K run or walk to kick-off your holiday!

Monday, December 1st – The start of a special 2-month CFI Holiday Challenge!!! More info coming soon! :-)

 

Posted in Daily Posts by Zach Smith. Comments Off