STRONG On Ramp!

1-22-2010

AMRAP in 20 min?
5 Knees to elbows
10 Box jumps 24/20″
15 Situps

Mobility:

4 sets hand bridge holds – 10-30 sec
Prone scorpions 5/5
Supine scorpions 1min/1min

Look what happened to Elle last night

elle strict pullup from CrossFit Portland on Vimeo.

Tomorrow, the first On Ramp of 2010 finishes with a retest of Baseline. Judging from their deadlift performance tonight, they are going to crush their previous times.

Megan, 168

Sarah 178

Eric and Jennifer, 205

Ari, 245

Cori, Sam, Aaron, and Sam all got 345 ???

Yesterday, I did a rotisserie chicken test from New seasons. How much meat do you get from one of those birds?

Cooked and intact bird – 36 oz
Meat Only – 25 oz. This was not super careful meat picking either, meat comes off easy.

$7.99 for 1.56 lbs of chicken meat, with skin. In regards to protein, this is in the neighborhood of 180-200 grams of protein. Enough for a fully grown adult male to feast on for a day if they are going for 1 gram protein – per lb of lean body mass – per day. According to 70sbig.com, you are not an adult male until you weigh at least 200 lbs, two large bills.

I used the bones to build a soup. Pot, oil, bones, salt, veggies, water, heat, and time.

Kale and carrots, chicken soup.

January 22, 2010 | Filed Under News

Comments

10 Responses to “STRONG On Ramp!”

Rachel W on January 22nd, 2010 8:21 am

Yeah Elle!!!!!!!

Strong work On-Rampers. Looking forward to meeting you all.
Anton Emery on January 22nd, 2010 8:50 am

Congrats Elle!

I had fun watching On-Ramp lift, that is a strong class.
Karina on January 22nd, 2010 8:57 am

Elle!!!!! So awesome!!!!
Karen Z. on January 22nd, 2010 9:02 am

Great job Elle!!
Mindy Montgomery on January 22nd, 2010 9:45 am

Go Elle!!!!
Kelley Nelson on January 22nd, 2010 12:16 pm

Elle, wooooohooooo! Makin’ it look easy!
Erin T on January 22nd, 2010 2:20 pm

WOW – tons of strength going around the gym!!! Nice job On Rampers and Elle, making it look easy.

What’s up with Maddy’s squats? I hope she was just a counter because those were definitely NOT legit! Common Nick!
Elisa on January 22nd, 2010 3:10 pm

Way to go, Elle! Nice job!! Impressive deadlifts, too.
Jessica on January 22nd, 2010 5:03 pm

Nice job Elle!!! Woohoo!!

Can’t wait to see the new OnRampers at the gym!
You all are strong and will do great in class!
Jesper on January 23rd, 2010 9:47 am

Classic Xi Xia! Love the test

Oh yeah, way to go Elle