Girls, You Are Strong
18 Sep
9-17-2009
1) All out!
Warm all 3 movements up carefully, ensure you are ready for all out effort.
21 KB swings 53/36
Sprint 400m
21 burpees
2) Spend remaining time stretching your problem areas.
When Marie first visited us, she saw Lara doing Kipping pull ups and her face just lit up with amazement and she was inspired. She wanted to do that and now she inspires others! Marie got her first kipping pull up last night in On Ramp. It was as much a mental battle as it was a physical battle. Marie had to believe it first, focus her energies, and her body followed suit from there. I’m sure her five-fingered primal footwear helped too 
Awesome work Marie and thanks for being such a positive voice in On Ramp!
Audrey worked out Tuesday with her lifting partner Schwar and also hit a new PR in her deadlift. She picked up 245 and that is 1 1/2 times her body weight! That is a great goal to shoot for and Audrey’s hard work paid off in getting her there. Audrey, you look absolutely STRONG when you picked that up.
Elisa recently graduated our September On Ramp. She is one of the few who come to us already very strong and was looking for a different challenge. It was just a matter of time before she hit her stride and started doing amazing things. Like getting her first muscle up for instance!!! Last night, she got over the rings and she is one of the few girls at CrossFit Portland to do it. More girls are on their way 
Nice work Elisa!
Jake, you are such a tease. Just do it already!
too much mustard for muscle up from CrossFit Portland on Vimeo.
Katie showed me the Summer Salad Bowl at Cha Cha Cha on Broadway yesterday and it was delicious! Meaty, greens, guacamole, sub onions and peppers instead of the beans, and you have a pretty Paleo meal for yourself. It is SO GOOD that Cha Cha Cha should keep it beyond just the summer. Copy and paste the following letter and send it to their corporate HQ asap!
Dear Cha Cha Cha,
I am writing to you about the Summer Salad Bowl at your Broadway store. It is delicious, nutritious, and deserves a spot on your year round menu. You see, I go to this gym called CrossFit Portland and they tell me I should eat meat, veggies, and fat. Well, your Salad Bowl has all three in perfect balance (a little more meat would be nice!) and it is the talk at the gym. Please keep it on your menu year round!
Sincerely,
Holy cow, elisa! Nice job on your muscle up!
Jake, you are sooooo close!!!!! You’ll have to do it when you first get to the gym, so you are fresh!
OMG, Summer Salad Bowl…..awesome!!!!!
Wow!..it’s helpful to see yourself doing these moves from the camera’s perspective ..the elusive muscle up!..no pressure
New goal: 30 muscle ups for time by New Years!
You got that by Halloween Jake!
Great Job Elisa & Josh!! Congrats on your muscle ups! I’m sorry I wasn’t there to witness it in person.