STRONG On Ramp!

22 Jan

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.

10 Responses to “STRONG On Ramp!”

  1. Rachel W 22 January 10 at 8:21 am #

    Yeah Elle!!!!!!!

    Strong work On-Rampers. Looking forward to meeting you all.

  2. Anton Emery 22 January 10 at 8:50 am #

    Congrats Elle!

    I had fun watching On-Ramp lift, that is a strong class.

  3. Karina 22 January 10 at 8:57 am #

    Elle!!!!! So awesome!!!!

  4. Karen Z. 22 January 10 at 9:02 am #

    Great job Elle!!

  5. Mindy Montgomery 22 January 10 at 9:45 am #

    Go Elle!!!!

  6. Kelley Nelson 22 January 10 at 12:16 pm #

    Elle, wooooohooooo! Makin’ it look easy!

  7. Erin T 22 January 10 at 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!

  8. Elisa 22 January 10 at 3:10 pm #

    Way to go, Elle! Nice job!! Impressive deadlifts, too.

  9. Jessica 22 January 10 at 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!

  10. Jesper 23 January 10 at 9:47 am #

    Classic Xi Xia! Love the test :)

    Oh yeah, way to go Elle :)

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