Counting Down

3-9-2010

Post times and weight to comments. Nice work morning crew!

The following three in any order, rest 5-10 minutes between each

1) Row 1500 M

2) 40 Sandbag getups, 1/2 BW, for time.

3) Shoulder Mobility:

A1) Pullovers x 10 +10″ hold on last one – 3 sets
A2) Active lifts x 10 + 10″ hold on last one – 3 sets
A3) Downdog x 1 for 30″ – 3 sets

B) Supinated grip, Pullovers x 10 + 10″ hold

Oregon CrossFit sectionals are this weekend at the Oregon Convention Center. Those that have been training it for it are peaking at the right time. Just waiting on the events to be released soon…

March 9, 2010 | Filed Under News | 5 Comments

On The Road Again

3-6-2010

Post time/reps to comments.

A) Turkish get-up 1-1-1-1-1 Go for a max single.

From CrossFit Ventura

3 rounds:
within 4-5 minutes
800m Run
amrap Power Cleans (50-55% 1RM)

rest exactly 5 minutes between rounds

Day 1 at the Poliquin PICP Level 1 – “structural balance of the upper body” – complete. Dinner time and what to do? We went to an Peruvian restaurant that was on the way back to the hotel, made some detailed substitutions, and ended up with a delicious meal of meat and veggies.

Planning ahead, we looked up nearby Trader Joes and grocery stores to stock up on snackie items. Just did a little shopping is all If you are traveling, getting a room with a mini-fridge is super helpful. Also, bringing a cooking tool of some sort ( electric mini-skillet ) so you can cook veggies and meat will have you prepared for the worst food emergencies. We chose an Extended Stay hotel because they come with a small fully equipped kitchen.

Breakfast this morning – Sweet Italian Pork Sausage, Smoked Turkey Kielbsa, and a bag of southern greens, all slow braised together. It is nice to travel with a Paleo chef!

March 6, 2010 | Filed Under News | 3 Comments

There is real FOOD on the plane!

3-5-2010

Post time and feelings to comments

3 rounds:
21 Thrusters 95/65#
21 Pullups
rest 4 min.

Try to keep your round times consistent.

Mobility:

2 rounds:
Wall slides x 5
Locust Pose x 30″/30″
Death Stretch

Traveling and eating Paleo is hard. How do you manage it ?! Well, if you can bring your clothing, laptop, and whatever else you need to survive, you can bring food as well. Rochelle and Scott prepared this meal for the plane ride down. Beef-Kale-Kelp Noodle Jamboree!

First class, eat your bread-roll heart out!

March 5, 2010 | Filed Under News | 11 Comments

It’s All Coming Together

3-4-2010

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AMRAP in 6 min:
10 Box jumps 24″/20″
6 cone shuttle drill

6 min break

AMRAP in 6 min:
DB Hang Power clean x 10 45/30
Bear crawl 1 trip
Crab walk 1 trip

Mobility:

1) 2 rounds:
30 sec shoulder or hand bridge
20 spinal rocks

2) Seated spinal twists

Leah, what are you doing?

Tom, what do you think you are doing?!

Eric, “relative” PR (not since Oregon Ducks football days) in the power clean, 275.

March 4, 2010 | Filed Under News | 6 Comments

“What are sweet dreams made of?”

3-02-2010

Post time/answer to comments

50 Walking lunges (25 L/ 25 R)
45 Situps, unanchored
40 Star Jumps
35 DB Push Presses 35/25
30 KB SDHP 70/53
25 Burpees
20 Back Extensions
15 L-pullups
10 sec Frog Stand
5 Pulls to inverted hang

Good Morning!

The Winter Olympics have concluded and I really do miss it. Sure, I don’t follow any of the sports outside of the Olympics but it certainly was intriguing. On the last day, there was the USA-Canada hockey gold medal game and there was also one other event overshadowed by the big game – the 50 KM Mass Start Cross Country Ski classic. The marathon on snow. First and second place was separated by just three tenths of a second and the guy that won gold was Petter Northug from Norway.

Checkout Petter Northug’s competition schedule at the Olympics. Seriously???