Tough Transition
9-2-2010
A. 10 Muscle-ups for time, 4 min cap
+
5 rounds for total reps+cals. Your “speed” is determined by what pace you can maintain for 30 minutes. Think of it like a 4-5 mile run. This is not a jog, nor is it a sprint.
60 sec Box Jumps 20/18″
30 sec rest
60 sec Row for Cals
30 sec rest
60 sec Knees to Elbows
30 sec rest
60 sec Airdyne for cals
30 sec rest
For the muscle ups, here are some ideas on how to scale.
A) close to a muscle up – try it as RX or do “C” below.
B) Pick a Pull and a Push variant that challenges you correctly.
Pull
A1) 3 x 3-5 @ 31X1 on false grip ring pull ups, pull high as possible
A1) 3 x 3-5 @ 31X1 on false grip ring rows
A1) 3 x 3-5 @ 31X1 banded pull ups, no kipping
A1) 3 x 3-5@ 31X1 banded pull ups or ring rows
Push
A2) 3 x 3-5 Russian Dips (kipping is fine)
A2) 3 x 3-5 @ 31X1 bar dips or ring dips
A2) 3 x 3-5 @ 31X1 banded dips
A2) 3 x 3-5 @ 31X1push ups
On Ramp, one day left and then mixing it up in our classes!
Chad’s back from a “Top 3 life experience” teaching the classics on a sailing yacht in the Mediterranean.
Young Dogs Learning New Tricks
9-1-2010
A1. Push Press: 3 x 5 @ 12X2; rest 2 min
A2. Rope Climb, no ft: 3 x 2; rest 2 min
+
B. AMR in 10 min:
12 KB Swings 70/53
12 Low Ring Pushups
+
C. Side Lying DB External Rotations: 2 x 6-8 @ 8010, rest 30 sec
Mobility:
Seal stretch + 1 trip seal walk
Prone scorpion: 30″/30″ + 10/10 dynamic
The Hawthorne Hustle is filling up FAST! If your partner hasn’t registered yet, get them to do so ASAP.
Even a CrossFit Champion can learn new skills…really important ones like how to climb a rope. Click on image and it will take you to the video of Mikko learning how to climb a rope with skill, rather than strength.
Not Tricky
8-31-2010
Last day to sign up for the camp out is today! If you only want to come for a day or two, please email Rochelle.
5 rounds:
Run 400m
rest 10 sec
35 Double Unders
rest 2 min
Mobility:
1 trip each:
Blade walks
Instep walks
Heel walks
Achilles walks
Ball of foot walks
+
Lunge stretch
I took a video of Kaitlyn stringing in together a nice string of double unders. She is straight up down, not folding at the hips with every jump (don’t be Flipper, the talking dolphin), keeps her legs loose but springy, not wasting energy by kicking up her heels with every jump. She stays in one place, not turning, not spinning, not bouncing widely everywhere. One last thing for her to work on is consistent hand placement. You can see that on each jump, her hands move to a slightly different place in relation to her body. Overall, pretty smooth.
Next, we have Leah 
She blazed on the run and did well on the doubles, however, could be much faster if she would get out of her comfort zone a bit. She is comfortable with double-single-double-single over and over. If you can do this sequence, you’ll be stuck here forever unless you challenge yourself to go for consecutive doubles. Yes, you might fail (many times at first) but I guarantee you’ll start stringing two, three, or more together eventually. One strategy is do 2 doubles, 1 single…get good at that, go to 3 doubles, 1 single, and etc.
The other thing I want to point out is her arms. It’s a short clip but you just might see how her arms shoot out away from her body as she does a double. This is a habit we need to break. Hold your arm out to the side for max time, now hold the same arm by your side. Which one felt easier? Same concept on doing a long sequence of doubles…the more your arms are away from you, the more unnecessary work you are doing just holding them up.
Stronger, Smarter
8-30-2010
September 1st is the last day to register for the camp out this weekend.
A. Hang Power Clean + Front Squat: 6 x (1+2)x3; rest 2 min
+
5 sets:
5 Paused Box Jumps for height
AMRAP Deadhang pullups
rest 2 min
+
3 min Airdyne for max RPM or Cals – a high level goal to shoot for is 90 cals or 150 units.
Mobility:
Prone pass-thrus x 10 w/5lbs
Active PVC Lift x 10+10sec hold
Narrow OHS 45/33 x 10+10sec hold
Do 2-3 circuts.
It was exciting to see the board on Friday and Saturday filled with new PRs for so many people! Many great moments of overcoming doubt, fear, and just getting animal with the barbell. Thoughts from the total this past week?
As usual, the Ido Portal workshops did not disappoint and shared with us simple, clear gems of training thoughts and ideas. We wished we could have dived deeper into the subjects! He is on a jet plane to other workshops in the country right now but he wanted to thank everyone for coming and bringing energy to the workshops. Also, Ido will probably be back at CrossFit Portland at the end of October! We will be hosting an Ido training camp that will dive into 1 or 2 topics much more deeply. This will be for those interested in taking their training past the surface and will be an in depth training week with Ido.
“300 FY” Is Here
8-27-2010
CrossFit Total
Find your 1 RM
Backsquat
Press
Deadlift
Post +/- to comments as you lift today
We got the bike you need for the 300 FY. What is 300 FY?
Daily Mobility WODs from K-Star! This is awesome and if anything, do this everyday.
Totally Prepared
8-26-2010
CrossFit Total tomorrow and/or Saturday
A. Hang Power Snatch: 8 x 1; 70% effort max. Rest as needed, keep technique crisp.
B. Airdyne 30 units @ 110% x 4; rest ~ 4 min b/t intervals.
- 110% means “turn it up to 11″. If you are not feeling tummy tumbles, you didn’t go 110%, you didn’t see Jesus as it were.
C. Spend the remaining time foam rolling and doing stretching/mobility on your problem areas. Prepare for CFT tomorrow.
Aaron in the hay day, on a 10-day bike tour of Alaska, will be “diversifying” his training after this conclusion of the bike season.
EVENTS
Hawthorne Hustle for Franny. Please go here to learn about the Franny Fund. Click here to sign up for the Hawthorne Hustle
On Ramp MW 7:30 pm, F 6:30 pm, starting September 13th.
ON Ramp TTH 12:00, Sat 11:30, starting September 14th. No class on Sep. 18th Register early by September 5th for the early bird discount
CrossFit Portland Around the Web
