Positive Role Modeling

Wednesday 12-03-2008

Deadlift 5 x 5
DB/ KB Press 5 x 3 Right+50′ Overhead walk/3 Left+50′ Overhead walk

Mother and Son Crossfitting together. Happy 10th Birthday Jobe! You rock!




December 3, 2008 | Filed Under News | 2 Comments 

Happy Birthday Jobe!

Tuesday 12-02-2008

It’s Jobe’s birthday today! He’ll be celebrating Crossfit style by doing the following workout at the 5:30 pm class. Come and join him.

REMINDER: The city is doing some water work tomorrow and will need to shut off water to our building from 5pm to 8 pm. So, try to take care of your bathroom business before you come!

30 wall balls
30 pull ups
30 ring dips
3 rope climbs
30 double unders
30 overhead lunges w/ball
30 jumping sit ups
30 box jumps
30″ handstand
30 toes to bar

Fun rowing game tonight!

Worked on under hurdles in the mobility class. Katie demonstrates an advantage of being her height having amazing flexibility.

December 1, 2008 | Filed Under News | Leave a Comment 

Kicking The Addiction

Monday 12-1-2008

How fast can you tally 100 calories on the rower?

Row 1 minute for max calories, keep score
KB Swings = # calories on the rower
5 Burpee pull ups

Introducing CFPDX Girl’s Social Network - “kicking the addiction”!

So often we gals don’t get to see each other. I’m sure you know how it feels to be the only woman in class. Different classes, different schedules, life happens. We now have a private social network avaiable to you! Come join the group for support, blogs, forums, chats, groups, and more!

Join to start kicking your addiction!

November 30, 2008 | Filed Under News | Leave a Comment 

For Good Measure, A Few More

Jay checked off two goals today. 30 pull ups done, nice. The other one is an athletic standard - Overhead squat body weight 15 times. Jay weighs 85 kilos.


Overhead Squat BW 15 reps from CrossFit Portland on Vimeo.

We modify, scale, and cook up what ever is necessary to appropriately challenge you. Today was Flint’s first class and can you see that he is in an ankle boot on his right leg? Scott cooked up something specific for Flint and he got his first dose of CrossFit, boot and all. Nice job Flint!

Tami, did I mention your OHS position is looking awesome!

November 29, 2008 | Filed Under News | 3 Comments 

CrossFit Tour

Saturday 11-29-08

Overhead Squat 1-1-1-1-1-1

80 Clubbell Side Semis for time

One of Lael’s goals is an unassisted pull up. She got in good work towards it tonight with over 40 band assisted pull ups. An example of modification and scaling to challenge ones ability fully.

Jessica says Hi from CrossFit Rochester!

November 28, 2008 | Filed Under News | Leave a Comment 

“Deck of Death”

Thanksgiving group
Happy Thanksgiving!!

A workout we borrowed from CrossFit Southwest:
Spades= 4 mountain clibers
Hearts= squats
Clubs= pushups
Diamonds= situps
Jokers= 10 burpees

Face cards=10 reps; aces= 11 reps. If you finish before the group, hold your position until everyone finishes. We worked thru the whole deck for around 30 minutes of fun!
Squats!
Leap frog
Leapfrogging during the warmup.

Black Friday workout:

“Nichole”
How many rounds in 20 minutes?
Run 400m
Max reps pullups

November 27, 2008 | Filed Under News | 1 Comment 

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