Backsquat Time

Friday 11-21-08

Backsquats 5 x 5
Double Dose of MetCons
1) w Partner Heavy KB Swing 8 x 8 reps, switch off, do within a minute.
2) Tabatta V-Ups

It felt like old times! You and your buddies spotting each other as you benchpress heavy in the globo gym. It’s so much better for max reps with a nice side of pullups. Good times.

November 20, 2008 | Filed Under News | 3 Comments

Get It Lynn!

Thursday 11-20-08

“Lynn”
5 Rounds
Max reps BW floor press,
Max reps pull ups

Jay strict presses 190, over his BW!!!

Ninja training

How’s everyone’s November Paleo Challenge going?

November 19, 2008 | Filed Under News | Leave a Comment

Ninja Training

Push Press 5 x 5

Partner Relay
6 Rounds each
10 Ninja Chops, 10 Jumping Sit Ups

Jason pays homage to the stimulating power of disadvantageous levers in the natural Glute Ham Raise. Stepping on your partners soles is actually a very effective way to lock down the body and much more comfortable than holding onto their calves.

November 18, 2008 | Filed Under News | Leave a Comment

Don’t Forget to Recover

Tuesday 11-18-08
Oldie 2001 CrossFit.com workout

30 Strict Push-ups.
15 Glute-ham raises with partner
25 Push-ups feet elevated 1 foot from floor.
12 Glute-ham raises
20 Push-ups feet raised 2 feet from floor.
9 Glute-ham raises
15 Push-ups feet raised 3 feet from floor.
6 Glute-ham raises
10 Push-ups feet raised 4 feet from floor.

1. No sagging of the hips on the push ups
2. No swinging on the glute ham raises

Scott’s CST class is every Monday at 7:30pm. Here you’ll learn great mobility and recovery moves to help unwind everything you’re doing to your body, whether it’s Gertrude or sitting at the computer with bad posture. We had a nice dose of fairly intense WODs last week, make sure you treat your body to some good mobility and recovery!

November 17, 2008 | Filed Under News | Leave a Comment

Setting Goals

CrossFit and setting objective goals go hand-in-hand. An area of solid goals to pursue are lifting standards in relation to your own body weight(BW). If you are big and heavy and can lift 300 lbs, good. But if you are compact, light and can lift 300 lbs, that is efficient and better. Some popular BW goals include BW x 2 Squat, BW Overhead Squat, and BW x 2 Deadlift. One lift is nice, how about 15? BW x 2 Deadlift for 15 reps is quite the accomplishment.

Don’t forget to use the goals board! Once you have picked some specific goal(s) that you’d like to work toward, put them on the board, then work to make them happen. Many specific goals will need some extra work beyond what we do in class. Use the open gym time around the classes to work toward these goals.

Scott Hagnas completes a goal: 15 deadlifts at double bodyweight (325 lbs).

Scotty Hagnas 15 reps Deadlift BWx2 from CrossFit Portland on Vimeo.