SEALS Physical Screening Test
We implemented the Navy SEALS Physical Screening Test for today’s workout. It looks simple enough but it can provide a surprising wallop by the end. This is the test all SEAL candidates have to pass in order to be considered for the BUDS program.
Swim 500 yards - we are looking to get a pool on the roof 
2 Minutes, max push ups
Rest 2 minutes
2 Minutes, max sit ups
Rest 2 minutes
2 Minutes, max strict pull ups
Rest
Run 1.5 miles
Practicing the Snatch
We practiced the full snatch technique for most of class today. The snatch is one of the olympic lifts (snatch, clean, and jerk) and it is a complicated lift with many athletic rewards. The snatch is NOT DANGEROUS and many coaches don’t teach it due to a lack of knowledge of the lift and the complexity of the lift.
Snatch technique instruction
3 Rounds
Row 20 strokes for max distance
Snatch practice
225 OHS!
Aaron surprised himself today, just 2 days after the big 30th birthday with an AWESOME OHS PR. Watch him get 225!
Work up to a heavy single Overhead squat
practice rope climbs in between sets
“Baseline”
500 M Row
40 squats
30 situps
20 push ups
10 pull ups
There were many PR’s from everbody else and there are few lifts as satisfying and challenging as going for a max in the overhead squat!
Farewell to Betsey
On a sad note, some of you might have noticed our Concept Model B “Betsey” rower is no longer at the gym. We found her a good home, with green pastures (literally), and we’ll miss her dearly. Betsey was an incredible teacher of rowing technique and always made a point to remind anyone who tried pulling hard without control.
The Sun Comes Out…
Taking advantage of the sun finally showing up, we did some more short speed and explosive work outside.
8 rounds, with partner:
7 squats
60 yd sprint
5 burpees
60 yd sprint
rest while partner does the same.
3-5 minutes rest, then three sets dead hang pullups, followed by “The Wheel” drill with a medicine ball.
Many Happy Returns!
Guess who’s back? Sue! You might remember her from a YouTube front lever video that has drawn much attention. She just got back from a sweet vacation in Mexico and a long hiatus from CrossFit. Her form was looking good on the side swings and her sass was in full effect as well. We have really missed Sue!
It was also Aaron’s 30th birthday today and lets wish him many happy returns. Aaron is a trainer at CrossFit Portland and the go-to guy if you want a customized birthday workout tailored for you
8 Rounds
teams of 6-7
4 squats
6 clubbell side swings
5-10-5 sprint drill
1600 M group congo run
Heavy Mix
Sandbag runs is always a fun time! A impressive goal to work towards is the Rutman Sandbag Mile. Whew, give me Fight Gone Bad anytime instead of that!
backsquat 5 x 5
L-Pulls 4 max sets
Handstand Push Ups 4 max sets
Sandbag 400 M carry, 30% bodyweight
Sub 7:00 2000 M Row?
Kamal, a fighter in training, has been hitting it hard with Scott and his consistent progress seems to be limitless. He went for the 2000 M row today, hoping to crack 7:20, and this is the longest distance he has ever rowed except for 500 M. Check out his time! There was still some left in the tank and with some pacing adjustments, he’ll be breaking through the 7:00 barrier anytime now.
“Fight Gone Bad”
A CrossFit benchmark workout that exposes all weaknesses. Pacing is of utmost importance and there are many different strategies to achieve a high score.
3 Rounds, each round is
1 minute Row for calories
1 minute Wall Ball #20
1 minute Box Jump 20″
1 minute Sumo Deadlift High Pull #75
1 minute Push press #75
1 minute Rest
Count total reps after 3 rounds for your score. A score above 300 is really good and congrats to Matt who got 303!!! Also, our new member Lael accomplished the difficult feat of pacing herself with steady scores for all three rounds.
Trips
Combined quadruped movements with the Olympic hang power snatch and rack dumbbell lunges into a small team workout. Everybody got a chance to see the gym from one end to the other with their hips held high!
Groups of 3 or 2
10 hang power snatch
bear crawl 20 M
5/5 DB rack lunges
crab walk 20 M
How many trips in 20 minutes?
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CFPDX to Host Performance Menu Olympic Lifting Seminar
CrossFit Portland is excited to be hosting an Olympic Lifting seminar put on by Greg Everett and Aimee Anaya of Catalyst Athletics/The Performance Menu on Saturday & Sunday June 7-8, 9:00am - 4:00pm
The Olympic lifts develop unparalleled explosiveness for athletes of all types, but because of their relatively great technical complexity, they are often performed incorrectly, limiting their effectiveness, or even avoided entirely.
For more information and to register, visit the Olympic Weightlifting Seminar page at the Performance Menu.
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