I will be writing updates on how members are effectively utilizing the Custom Goals Training (CGT) program to make progress or reach their goals.

Since CGT’s inception, many many goals have been reached or PRs made. Even more members have made progress towards their goals and will achieve it in due time.

CGT is an unique CrossFit Portland program where you can customize your training towards where you want to make improvements. We recognize members have different weaknesses and an ideal way to address those weaknesses is through focused work.

It is SUPER EASY to participate! It is a free benefit of your membership and all you need to do is email me, xiaxi@crossfitportland.com, to get started.

Ford, Chin Up

Ford is in my “Dinner Club” class at 7:30 PM. We eat raw meat than hit the workouts hard – that would be a mess.

Dinner Club has the same people every class (to do Dinner Club, you have to commit to that time), we pretty much do Custom Goals Training every Monday Wednesday.

Ford had set the push/pull progression as his goals and consistently worked towards them. He is a hard worker and follows the plan very well.

He does pull progression one day and push the next. He has been steadily increasing his weighted negative chin ups and when he does it, he goes ALL OUT on that negative. You should see the faces, the focus, the intensity.

We also worked on a major side imbalance with his scapular retraction strength. You guessed it, a mother load of Powell raises and dumbbell rows.

Monday night, he jumps up on the bar and busts out his first chin up! I think he was pretty surprised and I couldn’t be happier for him.

Ford is also working on the push progression. He had run into a wall on Level 2 and we changed his approach. He would do 7 pushups on the first set, 7 the 2nd, and 6 the third. His goal every workout is to increase it by one rep. Consistently, one workout at a time, he will pass Level 2.

Ford also recently adapted his goals to the sprint triathlon he is going to do. He emailed me and I put him in contact with Madoc to setup his program.

Did you see how he got his first chin up? Communicated with me, followed the plan, consistently and incrementally increased his best efforts, and WORKED HARD every rep and negative when it came to his goals. Nose to the grindstone and with his mind on his money!