Do Not Forget Burpees
It seems like a long time since we’ve re-visited the faithful burpee exercise…
Warm-Up: Knees to Wall to warm up the pistol. You’ll need ankle flexibility if you want to get deep into that pistol squat.
Strength: Pistol Squats and Variations 3 x 5 Weak/Dominant Leg in that order.
5 Rounds
30″ Burpees
30″ Plank & Plank Variations
30″ Burpees
30″ Plank & Plank Variations
1 minute rest
Keep track of total burpees
Our new member Becca held nothing back on her first CrossFit Portland workout, “Baseline”. Here she is holding good length on the bridge reaches in the warm up.
Scott’s Blog Returns to Life…
With the move to the new building, I am going to try to keep my blog active. The link is to the right, or you can access it here.
Check out a reply to a few questions about Paleo eating from handstand master Jason.
Back To Heavy
5 x 3 Heavy Press
5 x 5 Heavy Kettlebell/Dumbbell Windmills
400M Partner Sandbag Carry for time
Practice Shoulder Bridge, Hand Bridge variations.
Looking Strong Des!
Tim with a new PR in the Press
Keep your eye on the Kettlebell
Those are sandbags everyone…
In the Beginning…
First WOD at the new location and we celebrated and remembered where we came from. Special welcome to Andrew, AJ, and Wendy on their first CrossFit Portland workout!
“In the Beginning…”
Team Race 1300 points, one point for each day CrossFit Portland has been open.
Row 100 Calories
600 WallBalls
600 Double Unders
Highland Games in Alaska
CrossFit Portland athlete Jim McIntyre reports from Alaska:
The Highland games kinda sucked until I got through all the “skill” events. I was one of only 4 (out of 16) guys to turn a huge caber, and I did it twice. It was the biggest I had turned at 19′ 7″. Then was the farmers walk. The implements were as different as ours as possible. The handles were nice and small and I was able to get my grip locked in. I made exactly 300 feet for 4th place. There were some big dudes there. The winner was a fellow crossfitter. We decided that crossfit was great training for the walk because with crossfit you don’t stop when you get tired like most people train. So the training we did made a big difference. There is no way I would have turned that stick without the olys we have been doing. So thank you very much.
173 lb farmer’s walk for distance.
Travis 1-Week Update
If you haven’t already, checkout Travis’s “Buffy Factory” Diary. It’s been 1-week and you should see the results! Most of it is water weight leaving the body after coming off the inflammatory agents in processed starchy foods. Nonetheless, it shows the extra weight most of us carry around on a high-carb diet and how readily our bodies want to get rid of it when we eat a more natural diet.
We are busy getting the gym ready for tonight’s first WOD at the new location. Hope you can make it!
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CrossFit Portland Parkour Clinic with Rafe Kelley
Parkour is the art of overcoming obstacles as swiftly and efficiently as possible using only your body. The fundamentals include running, jumping, and climbing. We build on these fundamentals to improve our ability to pass over, under, around and through obstacles with more complex movements.
Rafe Kelley is a founding member of Washington’s Parkour community, and a respected member of the national and international Parkour community.
Space is limited so please register ASAP! Go to our online store and click on the "Workshops" tab to register. -
Travis's "Buff Factory" Diary
Travis has seen his abilities, strength, and stamina all increase at CrossFit Portland. He has also reduced his body mass 15+ lbs. We haven't tweaked his diet until now. Travis is transitioning into a more natural, paleo diet and he has agreed to make his experience public.
Click on the picture of Travis to see his food log as it updates daily and support him in this transition!
CrossFit Portland Around the Web
Scott's Cookbook
