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! :-)

 

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DT – Sunday

John, Bo, Christina and Michelle showing us how it's done in Saturday's Partner Wheelbarrow WOD.

John, Bo, Christina and Michelle showing us how it’s done in Saturday’s Partner Wheelbarrow WOD.

Sunday’s WOD (8 & 9)

“DT”

5 rounds for time:

  • 12 deadlifts (155/105)
  • 9 hang power cleans (155/105)
  • 6 push jerks (155/105)

A) 135/95, B) 115/75, C) 95/65, D) 75/55 or lower

Oly Club (10)

Split Jerk 2-2-2-2-2-2-2

Clean & Jerks

Notes and Announcements

Today’s Hero WOD, “DT,” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

The winners of the Partner Paleo Challenge will be announced this week! Remember teams, post your scores on the whiteboard at the Box and please turn in your score sheets and food journals. The deadline to bring in this stuff is Monday night! If you still need to complete your Partner Baseline workout, please let us know.

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Partner Wheelbarrow – Saturday

Coach Bo is cranking through workouts like a machine!

Coach Bo is cranking through workouts like a machine!

Saturday’s WOD

20 min Partner AMRAP:

  • Shuttle Sprint 600 ft (partners alternate 100 ft shuttles)
  • 50 ft partner wheelbarrow
  • 30 push presses (45/35, alternating sets of 5, while one partner is push pressing the other must hold their bar locked-out overhead)
  • 50 ft partner wheelbarrow (partners switch)
  • 20 jumping air squats (alternating sets of 5)

A) partners bear crawl together, B) 35/25 or lower PP, C) 15 minutes

Notes and Announcements

Good luck to our competitors throwing down at the Fall Smasher in Corvallis!

The CFI Hoodies will be ordered very soon. We’ll let you know when they arrive and are ready for pick-up. There will be some extras for those that didn’t get a chance to pre-order.

Thank you to everyone who has taken the time to fill out a Coaches Survey. So far we’ve received over 110 survey responses. Please keep them coming! Your feedback helps us improve! CLICK HERE to fill out a Coaches Survey.

The CrossFit Intensify Halloween Costume Contest is back this Halloween, Friday, October 31st! Come to the Box dressed in costume. 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!

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Double Under, Kettlebell Snatch, Turkish Get-up – Friday

We're so glad to have Dawn back at CFI!!

Dawn’s back!!!

Friday’s WOD

4 rounds for time:

  • 20 double unders
  • 10 kettlebell snatches, right arm (53/35)
  • 10 kettlebell snatches, left arm
  • 3 Turkish get-ups, right arm (53/35)
  • 3 Turkish get-ups, left arm

A) 40 singles, B) 35/26 or lower KB, C) KB cleans, D) dumbbell, E) 20 jump touches

Notes and Announcements

The Poods of Food fundraiser and Food Drive is back! This annual event started by CFIer Randy Leininger will be bigger and better than ever. It’s our 3rd year collecting food and donations for Food for Lane County, and this year we’ll be competing head-to-head with Boise, Idaho, Randy’s new home.

On Saturday, November 22nd, we’ll host a Poods of Food WOD! Buy-in with a food or cash donation for Food for Lane County. Our goal is to collect more donations than Boise! Top performers in the day’s WOD will have the donation to FFLC made in their name! We’ll be working hard to collect more food this year and help families in need this Thanksgiving! Mark your calendars! Join us on November 22nd!

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Baseline, Handstand Push-up – Thursday

Pam working on her first overhead squats and looking good!

Pam working on her first overhead squats!

Thursday’s WOD

Met-con

“Baseline”

For time:

  • 500 m row
  • 40 Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

A) Banded Push-ups, B) Banded Pull-ups, C) Jumping Pull-ups, D) Box Push-ups, E) 10 burpees instead of pull-ups (for sore hands!) 

P) Partner Option – “Baseline Relay!” Partner A completes Baseline, then partner B completes their Baseline, then partner A does Baseline again but backwards, then finally B completes Baseline backwards to finish.

Skill

3 x max handstand push-ups

Rest 1-2 minutes between sets

Notes and Announcements

Paleo Challengers! Please complete your Partner Baseline Relay workout by Friday. Today’s a great opportunity to get it done. Check out the partner option!

Just a couple more days to pre-order your CrossFit Intensify Hoodies! Please follow the link on the right or sign-up at the front desk. You can reserve your size and color and payments won’t be due until the hoodies arrive.

Please give us feedback on our coaching with the CrossFit Intensify Coaches Member Survey! It takes only a few minutes. If you’d like to grade more than one coach, please fill out a new form for each coach. Please include some constructive criticism in the comments section! Good or bad, we’d love to hear it! Your feedback is important to us. We’re always looking to improve and could use your help!

 

 

Posted in Daily Posts by Zach Smith. Comments Off