Who’s Who: J

WOD 3/10/2010

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A) Hang Squat Snatch – advanced: work up to a max single; then 1-1-1 @ 80% of today’s max
beginner: 6-8 sets of 3; focus on skill.
B) OH Squat – 3 attempts at max 15 rep weight.

Flexibility/Mobility Focus

Thread the needle
Cat stretch/circles
Spinal rocks x 40

Next up for the Who’s Who we have a long time Crossfit Portland member, and the resident class clown, J! J has been working out with us for a while, when we were still in the SE location. I always enjoy having him in class, because i know its going to be a funny time. Even if i have to explain the workout three times and tell him to stop talking and actually start exercising.

HOW WAS I INTRODUCED TO CROSSFIT?

When I interned in the summer of 2006, I worked on Women’s Fitness. Part of my job was to prepare a report on fitness trends, and I met with a talented woman on our Consumer Cultures team. They are responsible for knowing what’s going on with our consumers today, and what will be going on with them tomorrow. She said to me, “Have you heard of CrossFit? It’s a new fitness trend with a strong culture, where people push themselves so hard they throw up, and then celebrate it.” And I didn’t really think anything of it, I just filed it away in my head.

Fast forward to March 2008, and I am back working at Nike, pretty long hours, and trying to fit in work-outs at the gyms at work. I was doing the traditional, “Leg day, arm day, back and chest day” work-outs, and wasn’t seeing any results. So, I remembered CrossFit, and thought, “Lets try that.” I remember loving it–and the people I met, including Chris–from the first work-out.

CrossFit has been great for me: I feel stronger, fitter, and healthier than I have ever felt. It’s something that I look forward to, and something that has become a part of my life. And more important than that, I’ve met some of my best friends through CrossFit Portland.

FAVORITE WOD / LIFT:

My favorite work-out is undoubtedly Christine. Sooner or later, I’m going to finish under 10 minutes.

My favorite lift is a more recent discovery. Apparently, something clicked for me, and now I love to do the snatch. (Look at that, I avoided the easy, obvious joke.) In my mind, it’s the most complicated lift we do, and yet somehow, I’m half-decent at it.

I HAVE ALWAYS WANTED TO:

My bucket list would be to: 1.) Swim with sharks, in the cage, the whole nine yards, 2.) Attend a University of North Carolina basketball practice, and 3.) Impact someone’s life in the same way that my mentors have influenced mine.

ONE WORD PEOPLE USE TO DESCRIBE ME:

Loud. Who am I kidding?

CrossFit falls right in between working at the office, and then… working from home. When I have an amazing day, CrossFit is the icing on the cake. When I’ve had a tough day, CrossFit is a way of getting it out of my system.

OUTSIDE OF THE GYM I LIKE TO:

Read non-fiction literature, watch documentaries, and barbeque. I was that little boy who was obsessed with space, so I think I have read every book ever written about the Apollo space program. I also think that “Hoop Dreams” is one of the greatest stories ever recorded on film. And finally, there is nothing better than a filet that is a perfect medium rare.

SOMETHING NOBODY KNOWS ABOUT ME OR WOULD BE SURPRISED TO KNOW ABOUT ME:

In high school, I was one of the captains of the fencing team.

FAVORITE PHYSICAL ACTIVITY OUTSIDE OF CROSSFIT:

The most physical activity I get outside of CrossFit is walking around downtown on the weekends, or laughing so hard that no sound comes out. (Perhaps this occurs at the gym from time to time, as well.) Perhaps if Santa Breamer puts The Wedge under my Christmas tree, I’ll become more physical outside of the gym.

FAVORITE PLACE TO EAT IN PORTLAND:

For special occasions, it does not get any better than El Gaucho. For a good cheat meal, I also enjoy Esparza’s on the east side. For a ridiculous cheat meal, the Flavourspot food cart is divine.

SONG THAT GETS ME PUMPED UP FOR A WORK-OUT:

“Forty-Six & 2″ by Tool. Although, we should play the beginning of “Welcome to the Jungle” before every metcon. Yes, yes we should.

PROUDEST ACCOMPLISHMENT:

In 2005, I decided what I wanted to do for a living. And now, every day, I go to work, and I get to do exactly what I dreamed of doing.

March 9, 2010 | Filed Under Who's Who | 25 Comments

Who’s Who: Joanna

3/7/2010 WOD

A1) Press 6-8 x 4 sets @ 30X0 tempo (up as fast as you can, 3 seconds down); rest 90 sec
A2) Pull to Inverted Hang, front lever negative (tucked for most) 2-3 x 4 sets; rest 90 sec
Keep arms straight during negative. Stop set if you cannot control the negative.
B) L-sit 3 x amsap – rest 2 min
C) Max pushups in 5 minutes. However,
you must also do 10 KB Swings every minute on the minute. 53/36 lbs.

Flexibility/Mobility Focus

Glute complex:
90/90 hip stretch into
pigeon pose into
wide shinbox switch into
90/90 hip stretch opposite into
pigeon pose opposite.

Perform 5 times, slowly @ first, then more dynamically.

End with crossleg or double pigeon if possible.

For this Who’s Who we have Joanna. Joanna was in one of the first On Ramp programs we had at the gym, and has been working hard ever since. She recently achieved her goal of a true push up, with no scaling. Congratulations! That dead hang pull up is not to far behind.

How were you introduced to Crossfit?
I moved to Portland from Atlanta, GA in January of last year and on my first day here I drove right by Crossfit. I saw people outside carrying weights and running around. I thought “I wonder what THAT place is.” After passing by a couple more times and searching for “Crossfit Portland” online, I was thrilled that I stumbled upon it. I felt like the description I read was exactly what I had been looking for in a gym for quite some time. (I was later in disbelief when Xi Xia told me there were actually Crossfits all over, including Atlanta.) My apartment is only two blocks away from the gym and I feel like it must have been meant to be that I ended up so close! I joined the Feb’09 OnRamp class (hooray Paul and George!) under Adam’s instruction and have never looked back. I am so grateful to be a part of the Crossfit Portland community.

Favorite WOD/lift: I have to love anything with sit-ups because that is the only movement I feel like I excel at (thanks tiny shoulders and large hips!) But I also love WODs with back squats or pull ups – those two movements always leave me feeling like I got a great workout.

I have always wanted to travel to exotic locations, give back to/be involved in the community in which I live, and do a dead-hang pull up!

1 word people use to describe me: sincere

Outside of the gym I like to read a ton (fiction & non-fiction), drink wine, volunteer, hike, travel to Atlanta to visit my boyfriend Adam, measure and record things, and watch people do things they are really good at (professional sports, the Olympics, concerts, American Idol, etc.)

Something nobody knows about me or would be surprised to know about me: I “took a year off” when I was 26 and was a waitress in a fine dining restaurant in the Caribbean. If anyone is planning a trip to the Virgin Islands, come talk to me!

Favorite physical activity outside of Crossfit: Running – but just casually – not “for time!”

Favorite place to eat in Portland: Toro Bravo or the Thai restaurant/Laundromat on Mississippi, depending on my mood

Song that gets me pumped up for a workout: generally any hip-hop, specifically Close Edge (Mos Def), Party Up (DMX), or most songs by Jay-Z

Proudest accomplishments: completing my PhD, being honored as Teacher of the Year (I taught high school physics and math for 3 years in Greenwood, MS), being able to do a true push up!

March 7, 2010 | Filed Under Who's Who | 14 Comments

Who’s Who: Steve

3/3/1010 WOD

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A1) Hang Squat Snatch 1-1-1-1-1 -
Beginners 5-5-5-5-5

A2) Rope climb x 2; no ft. if possible rest as needed b/t sets; 1-2 min

B) 4 rounds: 30 sec hollow hold 30 sec arch hold 1 min rest

Mobility Focus
3 rounds: Cobra into down dog
into 3/3 prone scorpion
into 3/3 elevated scorpion + 10 Wall slides

Next up for the Who’s Who we have Steve. Steve is one of our longest attending members. He started at the gym when it was just Scott running everything, and a big class was considered 10 people. Steve has really been kicking it up a notch lately, and i believe holds the gym record or close to it for the highest number of dead hang pull ups, at 23, i think. Steve is one of the nicest guys you will ever meet, and always brings a great positive attitude to every workout.

How were you introduced to Crossfit?
I was randomly surfing the internet one night, looking for something that could help keep me in shape for hiking and mountain climbing. I came across a mention of crossfit on a cascadeclimbers forum. Then I found there was one of these weird classes being offered in Portland by a guy named Scott.

Favorite WOD/lift:
I was really impressed by the 100 sandbag get-ups for time. So simple. So devastating. Other than that, I like the workouts with rest programmed into them. I’m super good at resting.

I have always wanted to
Go hiking in Switzerland. Go gambling in Vegas.

1 word people use to describe me:
Genuine.

Outside of the gym I like to
Try to beat my girlfriend in cribbage (she’s about to crush me in a tournament), enjoy the wilderness around Portland, watch movies, hang out with friends, and eat out way too much (tough on the wallet, but so pleasant…..)

Something nobody knows about me or would be surprised to know about me:
That’s a tough one! Maybe that I used to be really shy. Also that I dearly love 80’s hair metal.

Favorite physical activity outside of Crossfit:
Hiking and backpacking in the mountains around here.

Favorite place to eat in Portland:
Currently, it’d have to be the Country Cat. They accidentally have some decent paleo options, too, because it’s old school cooking: lots of meats and veggies.

Song that gets me pumped up for a workout:
Pretty much any early Metallica.

Proudest accomplishment:
I’m proud of making it through nursing school and becoming an RN. I’ve realized I take a lot of pride in the job I do as a nurse.

March 2, 2010 | Filed Under Who's Who | 26 Comments

Who’s Who: Lael

3/1/2010 WOD

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6 sets ea. for form!! Rest as needed b/t sets.
A1) Deadlift x 5
A2) HSPU x 5

B) 4 rounds:
Sprint row 150m
15 pushups, QUICK! Scale appropriately

Mobility Focus

In side room:
3 rounds:
1 trip Horse walk
90/90 hip stretch
5/5 shinbox switches

5/5 cossack squat switches
20 spinal rocks

Next up for the Who’s Who we have Lael. Lael was working out with us back when we were at the Academy of Kung Fu over in the Southeast part of town. This location was conveniently a block from her house, and Lael showed her love of Crossfit when she continued to train with us after we moved across town. She is one of our most dedicated members, continually chipping away at her goals, as is evidenced by her 9 month gestational pull up.

Lael and her family will be moving to Sitka, Alaska for a year in June so her husband can complete an internship. We are all going to miss her, but are glad that she plans to return to Portland. If anyone has lived in Sitka, knows anyone that lives there, or has any advice in general on that part of Alaska Lael would welcome any tips or information.

How were you introduced to Crossfit?

It used to be right by my house at the Academy of Kung Fu, and my husband did kung fu there. I would also sometimes see people doing crazy stuff and think “hmmmm.”

Favorite WOD/lift:
Oooh, I like all the barbell lifts that don’t involve squats, and any WOD I can actually do prescribed.

I have always wanted to

go on a really long train or boat ride with luxury accommodations.

1 word people use to describe me:

Shazam!

Outside of the gym I like to

sleep, eat, cook, backpack, make things, bike, pet cats, have parties, read, garden, swim, play with friends . . . the usual.

Something nobody knows about me or would be surprised to know about me:

I love Martha Stewart.

Favorite physical activity outside of Crossfit:

You mean besides sex?

Favorite place to eat in Portland:

Pok Pok

Song that gets me pumped up for a workout:
anything by Wheezer

Proudest accomplishment:
my little dude, Seamus

Well, XX thought that was fun. How about you?

February 28, 2010 | Filed Under Who's Who | 13 Comments

Who’s Who: Jake

2/24/2010 WOD Post time/load to comments

4 rounds:
Bear crawl 4 trips
2 rope climbs
200m sandbag carry @ 1/2 BW

Stretch Mobility Focus

1-2 rounds:
Pullover stretch x10 + 10 sec hold
Active shoulder lift x10 + 10 sec hold
Down dog shoulder stretch x 30 sec

Next up in the Whos Who we have Jake. You may know Jake as the guy who leaves a lake of sweat on the floor after a hard WOD, and he often parks his truck outside with his bulldog Mingus inside.

How were you introduced to Crossfit?: My wife and I actually went through that “as seen on tv” fitness program called P90x..it was pretty cool and I got some good results but I got bored after a while…someone at work said they heard of this fitness program called crossfit …and said it was putting some marines in the hospital…I called Xi Xia the next day and did baseline.

Favorite WOD/lift: anything but fran…God I hate her..

I have always wanted to: I’ve got a huge bucket list of stuff to do..cliche kinds of stuff…having ripped abs is right up there

1 word people use to describe me: Determined

Outside of the gym I like to: Go out on the town with my wife, drink beer with buddies, hang with my dogs, work in the yard.

Something nobody knows about me or would be surprised to know: about me: I had cat scratch fever when I was 21…the most sick I’ve been inmy life..no joke..its not just a song…a cat scratched me…I developed a big abscess the size of a softball in my armpit which exploded while I was in a big performance rehearsal…standing up playing a saxophone feature …gross.. but ….awesome! After that, I was always introduced to crowds as “Jake McLain…with his explosive saxophone playing” …oh yeah after that incident this one kid liked to put newspaper out under my chair in class…what a jerk…I think he’s a politician now..

Favorite physical activity outside of Crossfit: downhill skiing, wakeboarding, working on my yard/house and walking my two dogs…hunting cats…relax I’m kidding ..I own a cat…but I don’t like it..

Favorite place to eat in Portland: many places but currently I’m having an affair with fire on the mtn

Song that gets me pumped up for a workout: I like working out to rage against the machine …but I don’t really listen to that kind of music much on my own…

Proudest accomplishment: I’m proud of a lot of things but mostly, I’m proud to be happily married to my wife Lisa, I’m proud of putting myself through school and receiving three degrees: BS Music, Masters in Education, BS nursing. I’m proud of being a professional jazz musician at one point in my life..haven’t been playing or teaching much these days though. I’m proud of quitting smoking over two years ago, losing thirty pounds or so and making physical health a priority in my life.

After the 9:15 class today (Wednesday), Paterson and Kaitlyn are going for a couples “Grace” off. Can it be as epic as Jay and Erin’s was?

Grace Off from CrossFit Portland on Vimeo.

February 23, 2010 | Filed Under Who's Who | 13 Comments

Who’s Who: Heather

Tomorrow, Feb 22, is the last day to sign up for the March 1st On-Ramp

2/21/2010 WOD – post time to comments

A) 3 rounds:
10 Burpees
High Knee rope skipping 1 min.
Rest 2 min

B) 3 rounds:
10 KB Swings 70/53#
Run 400m
Rest 2 min.

C) 21-15-9 rep rounds: Speed!
Box Jumps 20/18″
Situps

Rest 5 min b/t each series.

Mobility Stretch Focus

DROM; relaxing – instructor’s choice.

Next up in the Who’s Who we have Heather. Heather is a busy mother of three, homeschools her kids, and has made Crossfit a regular part of her life. She has really been working hard in the gym lately, and we wanted to highlight her.

How were you introduced to Crossfit?

My friend Jessica suggested I check out the website and I was very intrigued. We don’t have Crossfit gyms where I am from so when I moved to Portland I was excited to be able to finally try it. It’s been a great experience!

Favorite WOD/lift:
I like back squats and overhead presses but also anything with jumping rope or rowing.

I have always wanted to:
Study pomology and own a fruit orchard – that and I’ve always wanted to try hang gliding.

1 word people use to describe me:

determined

Outside of the gym I like to

homeschool my kids, cook, sew clothes for myself and friends, try new restaurants, walk, read

Something nobody knows about me or would be surprised to know about me:

Well, people don’t know me very well so I’m sure there would be a lot of things no one knew! Hmm… that’s a tough one.

I’m from Michigan. My three kids are becoming permanent fixtures at the gym! Other than that, I have degrees in French, Spanish & Mathematics – please don’t test me if any of you have these abilities; it’s been a long time.

Favorite physical activity outside of Crossfit:

I love to walk. When I get the chance I can walk forever.

Favorite place to eat in Portland:

Pre-Paleo it was the New Cascadia Bakery – great (naughty) gluten-free cupcakes. After-Paleo, The Berlin Inn (no potatoes of course!)

Song that gets me pumped up for a workout:

Anything by The Newsboys or Herb Alpert

Proudest accomplishment:

That’s a hard one, too. I don’t think there is just one thing I’m particularly proud of. I’m proud and thankful for my family, for the rock solid friends I have in Michigan, and the new ones here in Portland.