Archive for July, 2011

Workout of the Day: Monday 7-25-11

WOD 1: “Kelly” 5 rounds for time of:

  • 400m Run
  • 30 Box Jumps (24/18)
  • 30 Wall Ball Shots (20/15 @ 10′)

Scaling groups, A: 3 rounds, B: 4 rounds, C: 5 rounds. Scale box height and ball weight as needed. This is a long WOD but it’s all we are doing today so push yourself and try to step up to full Rx!

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CrossFit Throwdown Saturday 7-16-11

Well people, CrossFit Revival in Eugene in partnership with CrossFit Intensify from Springfield held a “Throwdown” in Eugene this Saturday and a couple of us Salem folks went down. Ashley, Brent, and Mike competed… check out some of the pictures to see them in action!

The first WOD was a 10:00 AMRAP (as many rounds/reps as possible) of 6 Thrusters (95/55), 9 Push Ups, and 12 Box Jumps (24/20). Second WOD was a 1.6 mile run followed immediately by 5:00 to find your max weight ground to overhead. The Final WOD was an elimination WOD with only the top 8 from each category competing and was: 3 rounds for time of 10 KB swings, 20 double unders, 10 deadlifts, 20 double unders. There was something for everyone because they had an under 18 division, and open division, and an over 35 division!

Ashley coming off a great performance in the CrossFit Games Open Sectionals was not able to compete in the NW Regionals even though she qualified to be there as an individual. At this event she showed everyone that she “has game”, and will be a strong contender in any CF event in the Northwest. Having just achieved her first muscle up recently, she is ready for anything that comes her way! She finished 1st at the throwdown and first in WOD’s 1 and 2, Throwdwn-Ash3a we are very proud of her! There were some slight stumbles in the final WOD because she had to use Brents jump rope which was way too long, otherwise we think she would have taken first in every event as well as overall. These local “fun” events are necessary for would be Crossfit competitors because it is a learning experience for the big events and my guess is she will get a jump rope and keep it with her from now on :), awesome work Ashley!

Brent, who competed on our 2011 Regionals Team has made huge improvements in the last year in his lifting and ability to push heavy stuff around. Throwdwn-Brent1aAt about 170 lbs. (soaking wet), he put 215 overhead after a tough run and that is solid accomplishment, we are very pround of his hard work and results! Brent finished tied for 4th in a tough battle! He came into the final event just making the cut off at 8th and then took his heat to finish tied for fourth.

We are very happy that Mike decided to compete in his first crossfit event after only training this way for a few months, its that attitude and confidence that will serve him well in the future. He completed WOD 1 Throwdwn-Mike2awith nearly 8 rounds which was a great performance and then had to leave early for a wedding in Eugene. These events are for everyone, you can scale if needed and they have age divisions. At the next event we want to bring a minimum of 30 people instead of 3, will you be there????

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Workout of the Day: Saturday 7-23-11

Bush Park Saturday! (Willamette Track WODs):

WOD 1: Complete for time: (10:00 max)

  • 10 yard run
  • 10 Push Ups
  • 10 yard run backwards
  • 10 Sit ups
  • 20 yard run
  • 10 Push Ups
  • 20 yard run backwards
  • 10 Sit ups
  • 30 yard run
  • 10 Push Ups
  • 30 yard run backwards
  • …..

And so on up to 50 yards and then back to ten!


WOD 2: 800m, 400m, 200m sprint


WOD 3: AMRAP 5:00

  • 10 yards lunges
  • 10 yards lunges backwards
  • 20 yards bear crawl
  • 20 yards bear crawl backwards


What an awesome day, perfect weather, and about 25-30 people showed up to get a great start to their weekend! Remember next week we are back at the box at 9/10 with a BBQ at 11am. We will definately hit some more park WOD’s this summer!


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Workout of the Day: Friday 7-22-11

WOD 1: “Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips

Scaling groups: A: 65/35, B: 95/65 C: Rx

WOD 2: For time complete:

  • 200m run
  • 75 Overhead lunges (45/35)
  • 60 Toes to bar
  • 100 supermans
  • 200m run

Scaling groups: A: 50 lunges, 30 TTB. B: 75 Lunges, 45 TTB. C: Rx


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Workout of the Day: Thursday 7-21-11

WOD 1: Deadlift 5-5-5-5-5 (record weight for all sets)

WOD 2: Choose 1!

(intermediate): 3 rounds for time of: (Max time = 18:00)

  • Row 400m
  • 40 Box Jumps (18″)
  • 40 Push Press (45/35)

(advanced): 3 rounds for time of:

  • 7 Muscle Ups
  • 15 Box Jumps (30/24″)
  • 9 Push Press (155/105)


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  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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