Jackie And Friends

Thursday 10-02-2008

“Jackie”
1000 M Row
50 Thrusters 45 lb bar
30 Pull ups

Do before or after:
10 Skin the Cats
15 Headstand Presses
5 Pull Overs

Hope everyone had fun at the Corn Maize workout…pictures coming soon

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

You Got Options

Wednesday 10-01-2008

If you are not going to the Corn Maize on Sauvie Island for an amazing workout, I will see you at the gym for deadlifting. I’m looking at the list Rochelle and Pat came up with…it is going to fun to say the least!

Practice Rounded back deadlift

Straight back Deadlift 5 x 3
or Rounded back deadlift 5 x 5

Core work:
Hollow holds
L-Sits
Arch Holds

We had a couple of Birthday workouts today! Travis and Jeri both had special, individualized workouts waiting for them. Happy Birthday to you both :) Jeri dialed it in and showed me some of the best push ups ever done at the gym.

Trevor gets it done!

The “shovel”


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

Dig Your Way Through

Tuesday 09-30-2008

800 M Run
Virtual Shoveling 10
400M
Virtual Shoveling 20
200 M
Virtual Shoveling 30

Took the past couple weeks of building up front squat volume and put it to a max test. Big weights going up tonight and many people setting new PRs. David with a 290 lift and going to get that 300 real soon, Sheila hit a new PR at 95, and Jessica broke her previous PR just a a few weeks ago with a 155 lift!

The metcon at the end looked innocent and plenty of fun as well :)



Put your CrossFit to good use

September 30, 2008 | Filed Under News | 1 Comment 

Welcome Back to SE!

We are now back at the SE location on 21st Powell! We had a great innaugural workout with new member Karen. We had a blast, and she posted an impresive baseline time. We look forward to great things from Karen!

Come revisit good times with a good workout at the SE location. We’ll be there Monday, Wednesday, and Friday evenings from 6-7pm. Bringing back the Friday night workout, baby, YEAH!

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

Fights Over

Monday 09-29-08

Front Squat 3-3-2-2-1

4 Rounds
50% of Front Squats x 10
Broad Jump + clapping push up across distance
1 rope climb

You gotta just love/hate Fight Gone Bad! Thanks to everyone who participated and helped out with the event on Saturday. Much appreciation to everyone who helped raised funds and to Mark for raising the most on our team! For you first-timers going through Fight Gone Bad, I promise you will get to do it again before next September :) Next year, we will have an even bigger team and ramp up all of our goals!



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

3 Round Knockout

Saturday 09-27-08

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 Rounds.

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

After heavy thrusters work today, we put it to good use in the workout and made it a little more spicy by adding an element of elevation change. Scott experimented with the step up and you got to screw down from the extremities to the core like no other.


September 26, 2008 | Filed Under News | Leave a Comment 

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