Graduation

31 Aug

8-31-2009

Congrats to Andrew, Debra, Elisa, Emily, Josh, Karmel, and Mike G. for completing the August On Ramp!!! I wish I could have been there to see you all crush Baseline this Saturday. How did it go? Feel free to share your thoughts with everyone in the comments. I look forward to seeing you in class and welcome to a whole new chapter in your health and fitness.

1) Hang squat cleans 2-2-2-2-2

2) 3 rounds for reps:
30 sec. DB push press 30/20lb
30 sec. OH hold at lockout

10 Responses to “Graduation”

  1. Elisa 31 August 09 at 7:27 am #

    OnRamp was great. I think we all felt good about our accomplishments! I had my first ‘real’ class this morning, although it didn’t feel too much like a normal one since it was only Anton and me. My shoulders are definitely tired, though! I am excited to be a part of CrossFit Portland! :)

  2. Xi Xia 31 August 09 at 7:29 am #

    Hi Elisa, Welcome to your first class at CrossFit Portland and it was a “Private” training session to boot :) How much did you Hang Squat Clean this morning?

  3. Nick Gii 31 August 09 at 8:41 am #

    Way to guys&gals! Look forward to seeing you all in the classes soon especially brother Mike G for a fun and sweatful journey.

  4. Debra 31 August 09 at 9:14 am #

    OnRamp was a great experience. It was good to be pushed out of my comfort zone and learn that I can do more physically than I thought I could. I’m looking forward to my first “real” class tomorrow!

  5. Xi Xia 31 August 09 at 10:49 am #

    Hi Debra! I am so glad you decided to push yourself more and start classes. You did great in On Ramp, always putting in the work on your form and developing consistency with the movements.

  6. Mike 31 August 09 at 11:33 am #

    I’m looking forward to the Nick and Mike G brother battle showdown!

  7. Karmel 31 August 09 at 12:18 pm #

    On Ramp was a BLAST!! Life changing for me…diet, and outlook on getting older, but pushing my fitness level back to when I used to be a competitive athlete. Look out winter, my goal is a handplant in the pipe this year! Thanks so much for everyone’s encouragement and support. Just finished my first class today, and felt the burn. Look forward to meeting the whole crossfit crew in the upcoming months.

  8. Xi Xia 31 August 09 at 1:42 pm #

    Hey Karmel, you get that handplant in the pipe and I’ll be there to snap that photo. See you soon in class

  9. Stephanie 31 August 09 at 5:43 pm #

    Work out was fun today. I learned to pull the Hang squat clean from Rochelle(you). I still practice to hang squat clean this Wednesday. I enjoyed to work out with hang squat clean like back squat. I have a first experience from CFPDX since I started to take the baseline last April.

  10. josh 31 August 09 at 9:52 pm #

    Completing On ramp felt great! a little sad I won’t be seeing the same crew, but excited to meet all the others in the russell st. community. What a feeling to get pushed so much harder than I would’ve comfortably pushed myself without the crossfit team guidance. I feel like this is the first time that old adage “no pain no gain” has ever rang true in my life. Thanks and see you on tuesday
    -Josh

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