Who’s Who: Aumie
Don’t forget about the Crossfit Total this Friday and Saturday. Find your max on the squat, press, and deadlift.
WOD 8/25/2010
Row 2000m. Every 2 minutes, you must stop to do 7 burpees.
Athletes go in heats.
While waiting, perform in any order:
30 GHD situps
35 Back Extensions
40 sec L-sits
45 sec total wall handstand
Cool Down
Standing DROM
For this next Who’s Who we have Aumie!
1: How were you introduced to Crossfit?: For most of my adult life I’ve been searching for new ways to push myself physically and mentally. I’ve dabbled in just about every physical hobby out there – cycling, rock climbing, martial arts, yoga, running, classic gym, etc, etc – even in combinations of cycling 15m a day + yoga + rock climbing, and was always left with a feeling that a certain element was missing. I think finding Crossfit was just a natural progression of my curiosity to better myself – and so far it feels like the right choice. I stumbled upon the exercise examples on the crossfit.com site one night while searching the web for variations of different exercises I do at home and for about the next year or so I used it as a very rough guide for my own workouts, and once I got comfortable with it I decided to give CrossfitPortland a shot at upping my game – so here I am!
2: Favorit WOD / Lift: Anything that involves bodyweight conditioning – muscle ups, pull ups, etc
3: I have always wanted to: shoot laser beams from my eyes
4: 1 word people use to describe me: sarcastic
5: Outside of the gym I like to: EAT! Hang out with my cats and girlfriend, bike, swim, take photos, dance, hike, travel, have adventures, and cause trouble – not necessarily in that order
6: Something no body knows about me or would be surprised to know about me: I’ll give you a few – choose your favorite: (Editor’s note: I decided to include them all.)
• My first name is Amitabha (Ahh-Me-Tah-Bah), which is Buddhist – I lived from 0 to 6 yrs old in a Buddhist Ashram in Hawaii where my family lived in a one room hut with no power or running water. I took baths in a Soy Sauce bucket.
• I have never drank, smoked, done drugs of any sort – ever.
• I got a vasectomy about a month after I turned 25 (TMI?) and I’m proud of it. This is one of my ways of contributing to the global issue of over-population and dwindling resources.
• I have been vegetarian for 13 years, and vegan for just about 8 years now. I laugh when people say that you can’t get all the nutrients you need from a vegan diet.
• I am a total computer nerd. We have one of the top 20 fastest super computers in the world at my work (161 TFLOPS of computing power – 30,000 processors, 47TB of memory, 835TB of disk) and another one that’s in the top 40 – I grin like an idiot when I stand next to them.
7: Favorite physical activity outside of Crossfit: Cycling (Zoobomb.net)
8: Favorite place to eat in Portland: Too many good places to have just one favorite – The food carts downtown, Portobello, Blossoming Lotus, Los Gorditos, Back to Eden, Sweetpea Bakery
9: Song that gets me pumped up for a workout: Most tracks by Killswitch Engage or 3 Inches of Blood
10: Proudest Accomplishment: Not compromising my values to satisfy other people
Who’s Who: Jason!
WOD 8/18/2010
A. Press: 6 x 1 @ 85% 1RM @ 20X0. One rep on the minute.
B. Push Press: 4 x 2-3 @ 21X1; rest 2-3 min
C. Ring Dips: 40m/20w for time (4 min cap)
+
3 rounds for time:
10 Burpees
2 Rope Climbs
Flexibility/Mobility
4 position prone scorpions; do 30 sec holds ea. side, then 5/5 dynamic switches for all 4 variations:
A. Arm alongside body @ 45 deg
B. Arm alongside body @ 90 deg
C. Arm @ 45 deg above horizontal
D. Arm in scarecrow position (90/90)
For this next Who’s Who we have Jason
How were you introduced to Crossfit?
Josh Walker. We have been buds all the way back to 8th grade. I was avoiding gluten and dairy, so he took me out for some tequila-soda-lime. The next thing I know, Xai Xi is hollering at me to squeeze out one more pull-up. Been adjusting my life around classes ever since.
Favorite WOD/lift:
KAREN. Though I feel awful in some ways after this workout, I also feel awesome. It was the first workout I showed up to pre-onramp so it holds a special place in my heart. I thought I was going to die. When I didn’t die, I realized that I loved it.
Everything else. Every class I go to, I learn something about myself and the cool people who hang out at cross fit.
I have always wanted to
Kite-board. Trying to limit hobbies though.
1 word people use to describe me:
Short. Well my friends say that anyway. I need new friends.
Outside of the gym I like to
Go and see music or get some food/drink with my lovely wife. She is so cool to hang out with. The two or three times a year we get out are like going to Disneyland for me.
Something nobody knows about me or would be surprised to know about me:
I was the first drummer for Portland’s infamous Sweaty Nipples and still do unplugged versions of songs every now and again for the kids. My daughter says “Daddy…not pretty!”
Favorite physical activity outside of Crossfit:
Fly fishing, hanging out by a river, golf.
Favorite place to eat in Portland:
MacDonalds. No kidding. I just don’t eat there any more for ethical/nutritional/philosophical/geopolitical reasons. But if you put a filet of fish and a big mac in front of me right now, I am not sure I wouldn’t eat it. I probably wouldn’t, but maybe. That’s messed up, right?!
Song that gets me pumped up for a workout:
Anything off “High and Dry” by Def Leopard. Any song by the Yeah Yeah Yeahs. Often though, I would rather have no music.
Proudest accomplishment:
Having a child, marrying the love of my life, quitting a job and opening up a new practice on my own. I did it the cross fit way… … for time. Did it all in less than one year. I have not seen anyone beat my time for that WOD. I learned from the HBO series, “Big Love” that you can make this WOD harder by adding more wives. Man! – that show stresses me out.
Who’s Who: Madoc!
WOD 8/9/2010
1) Noon T-Th-Sat(11:30 AM) On Ramp, 2 spots left, starts August 17th
2) Jay’s O-lifting program is half full
3) Did you know? I didn’t until Elisa told me! Portland Baconfest 2010 is just around the corner.
From Alaska, Team Lael:
12 DL, 12 pistols, 19 Cal (I was going for 20!), 100 lbs.
I’m going to start posting my stuff to pretend I am still there. The people on the treadmills sure looked startled when I was rowing 19 cal in a minute.
Make up the squats if you missed them.
A. Windmill: 5 x 5,4,3,2,1; rest 2 min. Work up to a heavy single.
+
Teams of 2, perform 3 rounds.
20 Burpee/Tire Flips for time. (10 each. Flip the tire back and forth w/partner, do a quick burpee while your partner has the tire. Men big tire, women med.)
Rest while the other teams go, minimum rest 3 min.
+
If you failed the Sorrensen test, do:
DB Back Extensions: 2 x 6-8 @ 3012, rest ~ 60 sec
If you have passed the Sorrensen, do:
Muscle-up practice.
Cool Down
Instructor led:
10 floor PVC pullovers + 10 sec hold
10 PVC Active Lift + 10 sec hold
90/90 Hip stretch + pigeon position
For this next Who’s Who we have Madoc!
How were you introduced to Crossfit?
I’m a gadget-hound, and one of the Internet forums that I am a member of has a couple of artists on it who, when they post about physical activity, would talk about this “Crossfit” thing. So Crossfit has been on my radar for a few years now, since about 2006. You can credit one of the trainers (Jade Marsh) at Crossfit High Voltage in Burbank as being the reason I know about Crossfit – although I’ve only met Jade once in person, and that was while checking out the jewelry he produces. Oh, and because I was in the Marines, I try and keep track of what happens in the Corps. Needless to say, if it’s good enough for the Marines, it’s probably good enough for me.
Favorite WOD/lift:
Don’t have one yet. Anything that challenges my skillset and ability (which basically means every WOD/Lift).
I have always wanted to…:
There is a long, long list of things that I would like to do. Most of the things that I wanted to do as a kid I either did or grew out of the desire to do. I do not not do things that I want to do. If I want to do something badly enough, I’ll do it. Currently, one of my short term goals is to complete an Ironman length triathlon by the time I am 40 years old. I haven’t jumped out of an airplane yet, so maybe that’s something.
1 word people use to describe me:
For the people who have known me for a while, it normally is “Sigh.”
Outside of the gym I like to:
Work (seriously, I love my work). Fish. Kayak. Run. Drink beer. Discuss health, politics, and philosophy. Fish. Drink more beer. Prepare gourmet meals (cooking in the gym is such a bother). Dig clams. Go crabbing. Ocean = interest. Hunt for mushrooms. Hike. Do all of the other standard things that Portlanders tend to do. Recently I have discovered the joys of lounging about in the Sunlight. Wandering around the Chinese Classical Garden. Dim Sum. Discuss/proselytize about all of the above (yes, that means discussing discussion of philosophy. Mind. Blown).
Something nobody knows about me or would be surprised to know about me:
That’s a hard question, given that I have the short history of Madoc ready at a moment’s notice. Seriously, when you have a name like “Madoc,” you need to have a story ready. Asking someone about their unusual name is an easy conversation starter. Most of the “surprising” things about me are out in the open within 15 minutes of me opening my mouth. And the stuff that no-one knows about me, well, no-one knows…
My love of irony is readily apparent once you read through/hear my bio.
I guess, because of the long hair and beard, people have a hard time believing I was a Marine.
Favorite physical activity outside of Crossfit:
There are physical activities outside of Crossfit? Well, I used to detest running, and now I am equivocal about it, so not running. Most of my kayaking is done to get me closer to fish – the actual physical activity is, again, not something I really pay attention to. Not hiking, since I get bored easily, and really, hiking is just a long, long walk in the woods. Absolutely not running in the woods – which really just a fast hike. Oh, wait, a fast hike. Maybe that’s it. Kidding aside, I wish I liked dancing more.
Favorite place to eat in Portland:
Before I cut wheat and potatoes from my diet? Grand Central Baking. Best Croissants on the planet (I can say that because I lived in Paris for a year and a half, and spent a couple of months in the South of France. The Croissants in Paris have nothing on what the Grand Central crew turns out). Pho Hung on SE 47th and Powell. The Delta back when they were under original management (not so good now, although I guess Miss Delta is what the Delta used to be, as far as food quality goes). Bete Lukas on 50th and Division (Ethiopian food). Lauro. Pok Pok. Biwa. Wildwood. Papa Hayden’s. Vincent’s Pizza. Genie’s (arguably the best Eggs Benedict in Portland).
After I cut wheat and potatoes from my diet? Toast, on SE 52nd and Steele. The owner there turns out heartbreakingly good baked goods (MMMM, English Muffins). But they also have dishes that have no wheat, potatoes, or starchy veggies. Their “Truck Stop,” subbing the potato rosti with sautéed greens is awesome. Local, mostly organic. And then there is Navarre, on SE 28th near Burnside. Tapas = yum. Of course, I always end up eating the bread there, since it is made by Ken’s Artisan bakery, which, in my informed opinion, is in the top 3 as far as bread making goes in Portland. Biwa is still tops, but I can’t/don’t eat ramen or udon anymore, so that kills one of the reasons to go there (housemade noodles).
Wong’s King on 97th and Division, because it is Dimsum. When you are eating Dimsum, it all counts as Paleo, since it is all made of pork or seafood. The headache and lethargy afterward can be blamed on the guilt that you didn’t eat that last char siu bao. Always, always eat the whole plate of char siu bao. If anyone else wanted one, they would order their own damn plate. Those are mine.
Song that gets me pumped up for a workout:
Whatever Xi Xia is playing. After Rick Astley, the most current song that I like to listen to that makes me think about working out is “Dog Days” by Florence and the Machine. Although I don’t really get pumped up by music while I’m working out – it’s actually kind of distracting.
Proudest accomplishment:
Don’t have one yet. I view what I have accomplished in life thus far as just a component of what I will accomplish in my life as a whole – and each decade seems to have come with its own moments. I’ve got most of the major milestones – high school, military service, college, existential crises after college (what the heck do you do with a degree in Bioethics/Philosophy?), non-profit work, grad school, self-employment. Like I said, I’m aiming at an Ironman triathlon by 40. Since I don’t have kids, I can’t fall back on that answer. I think I’ll have a good answer in 60 or so years.
Who’s Who: Sara
WOD 8/2/2010
1) Karaoke August 11th, Wednesday, 9 pm. Tentatively at Chopsticks 3, however other location ideas are pouring in. Looking for a place that is not crowded so Jess can get in plenty of songs 
Jess is open to changing the day of the week and location as well.
2) XX needs wild salmon. He hear local Native Americans sell their catch in Portland somewhere. You know the place, drop it on the blog and he is there.
3) Jay’s Olifting Workshop is filling up. If you are thinking about it, think faster. We will open registration to the public on August 7th. This is an amazing opportunity and format to learn the lifts. You have 6 weeks of individualized programming and Jay watching your lifts progress and change over time. Most other lifting seminars are just a weekend. Like I said, don’t miss it if you care about snatching well.
Make up the Back Squats if you missed them, skip the Turkish Get Ups afterwards.
Teams of 2:
8 min Turkish Get-Up practice – use moderate wt. and focus on shoulder pack.
No rest, straight into 6 rounds (3 each):
Run 800m
Row or Airdyne at an easy 60% recovery pace while your partner runs.
No rest when done, straight into 3 x 30 sec side planks; 10 sec rest b/t sides
60 each: Blade walks, instep walks, heel walks bkwd.
+
Standing joint mobility – arm & elbow circles, chest, hip, and neck circles.
For this next Who’s Who we have Sara!
How were you introduced to Crossfit?
Facebook! How else does anyone learn about anything these days? A friend of mine who moved to Utah and had a baby was always posting about “crossfit” and ‘WODs” on her facebook page, and I noticed her looking more and more fit all the time. One day she posted this picture of herself jumping onto this large box and I was totally intrigued. After talking to her, I knew I had to try it, but was completely intimidated. I found CrossFit Portland easily enough, as it is on my way to/from work (so that excuse was out), but it took several months of trying to decipher the “WODs” on the website before I took the plunge and came to an intro session. As cheesy as it is, I knew that I had found what I was looking for the moment that I entered the gym.
Favorite WOD/lift: I recently have become a fan of the double-under, so I don’t cringe when I see that on the WOD board. Everything else gives me a run for my money.
I have always wanted to: spend a year (or two) traveling the world.
One word people use to describe me: loyal.
Outside of the gym I like to: sleep in, spend time family and friends, especially with my boyfriend and our three cats, drink wine, read, travel, and cook (this is new, since going paleo I’ve learned it is “cook or starve,” so I am learning to love it.)
Something nobody knows about me or would be surprised to know about me: I was born and raised in Las Vegas, Nevada
Favorite physical activity outside of Crossfit: I used to be into running, but find that pretty boring these days. I am getting into hiking and riding my bike more often.
Favorite place to eat in Portland: I’ve never met a restaurant I didn’t like, and there are so many amazing places and foodcarts in Portland, so this is hard!!! Pre-paleo my fave thing was the philly cheesesteak food cart in Pioneer Square. My go-to place is Pause on N. Interstate – I can always get something there, paleo or not, and it is always yummy.
Song that gets me pumped up for a workout: I love any cheesy pop but anything by these ladies really gets me motivated: Lady Gaga, Britney Spears, Janet Jackson, Madonna.
Proudest accomplishment: Being the first lawyer in my family, and being elected student speaker by my classmates at my law school graduation.
Who’s Who: Brock!
WOD 7/27/2010
Make up the squating if you missed it.
3 Rounds, not for time:
5 Over-barrier Burpees
9 Rope Climbs
+
rest 5 min when done.
+
5 rounds for reps:
30 sec burpees
30 sec rest
Flexibility/Mobility
Instructor led:
10 floor PVC pullovers + 10 sec hold
10 PVC Active Lift + 10 sec hold
90/90 Hip stretch + pigeon position
George Corbo over at Crossfit Fort Vancouver has designed a line of shirts geared towards Crossfitters, Weightlifters and athletes in general. His company is Manimal, and they are taking orders for their first shirt, which the Fort Vancouver Afilliate team wore at the Games. Check out his website.
For this next Who’s Who we have Brock!
How were you introduced to Crossfit?
For a few years I looked over the main page website. I tried mixing in some of the stuff I saw there with my own workouts. I knew I could do better with some instruction, but never thought to look for a local gym. At the end of 2008 my diet and exercise went off the rails and I put on 45 pounds. A friend said “Go to Crossfit Portland, don’t ask for a tour or an explanation, just sign up for the January On Ramp.” So I did.
Favorite WOD/lift:
WOD: Randy (75 X 75# snatches), because it favors my strengths.
Lift: Overhead Squat, because it punishes my weaknesses.
I have always wanted to:
Study and master empty hand fighting techniques. My work schedule makes that difficult.
1 word people use to describe me: I’m a wicked sensitive guy.
Outside of the gym I like to:
I have rediscovered cooking. I went for years eating out of boxes, but the paleo diet has me back in the kitchen, and loving it. I also teach basic and tactical pistol shooting. Most of the time I train my fellow jailers on my own time. If one of them gets into a gunfight, I want them to be as prepared as they can be.
Something nobody knows about me or would be surprised to know about me:
As a teenager I read every book on hypnosis that I could get my hands on. I did stage hypnotism for my friends just for fun. Later I tried making a career out of a quasi scientific study into it, but lacked the training to set up good experiments, and quantify the results. I did get my name mentioned in the acknowledgments of two books. One fiction, one nonfiction.
Favorite physical activity outside of Crossfit:
Walking my dog at the off leash park. Some times at the range I like to mix in running and pushups with pistol practice to simulate the fight that precedes 50% of police shootings.
Favorite place to eat in Portland:
Ruth Chris for the steak, Harvey’s Comedy Club for the entertainment.
Song that gets me pumped up for a workout:
“Broken, beaten, scarred” by Metallica.
Proudest accomplishment:
When I was 30, it was discovered that the lower half of my heart is completely backward, and the nerves running to my heart and lungs are in complete disarray. I was told then that by the age of 45 I would need a transplant, and could not expect to live past 60. Just before my 44th birthday I asked my cardiologist to rate my heart function as if he had never seen my echocardiograph. He said that I was easily in the top 10%, possibly top 5% of my age group. He also said to keep doing what I’m doing, and I will probably live a near normal lifespan with no transplant. This change is so drastic that I still get a little choked up when I think about it.
Who’s Who: Shelby!
WOD 7/19/2010
1) Saturday 9am and 10am class is canceled due to the Staley Olympic Lifting seminar this weekend.
2) Last day to vote on the evening class time poll. Email me your once choice below:
A. Back Squat: 15 x 1 @ 65% of actual max, one rep every minute on the minute. 20X0 tempo.
+
3 rounds “”Nancy”":
Run 400m
15 OH Squats 95/63lb
If using RX weight, then using the rack is an option.
Mobility:
15 slow spinal rocks
20 sec table position
Thread the needle
Lizzard lunge to Cobra
For this next Who’s Who we have Shelby!
How were you introduced to Crossfit?
Ben and I first heard about Crossfit from a friend that moved to Ohio and joined
a gym there. One day she told us she did “300” which was the WOD that the
actors in the movie 300 did as a baseline workout. I told her she was crazy and
at the same time Ben started looking up crossfit gyms in Gainesville, Florida
where we lived. A few months later, Ben and I joined Gator Crossfit and have
been crossfitting for a year and a half now. We found out about Crossfit Portland
via stalking the internet (I think this is becoming a common theme).
Favorite WOD/lift:
WOD: Fran or Helen
Lift: cleans
I have always wanted to
Travel to every continent
1 word people use to describe me:
Scrumdiddilyumptious
Outside of the gym I like to
Snowboard, hike, camp, listen to live music, eat and cook food
Something nobody knows about me or would be surprised to know about me:
I learned how to swim a year ago. This was after I went sea kayaking in Belize
with my friend who also did not know how to swim (long story).
Favorite physical activity outside of Crossfit:
I would have to say for winter: snowboarding for summer: anything outdoors
Favorite place to eat in Portland:
Clark Lewis and Clyde Common although recently Ben and I have found joy in
food carts
Song that gets me pumped up for a workout:
My favorite is Marilyn Manson’s Beautiful people and anything by Metallica
Proudest accomplishment:
I would have to say surviving 2009: getting engaged to Ben while in Peru,
planning a wedding while both Ben and I were writing our Ph.D thesis then
both graduating, getting married, getting a job in Portland, buying a house in
Portland, then moving across the country to Portland in December. It was crazy!
EVENTS
Hawthorne Hustle for Franny. Please go here to learn about the Franny Fund. Click here to sign up for the Hawthorne Hustle
On Ramp MW 7:30 pm, F 6:30 pm, starting September 13th.
ON Ramp TTH 12:00, Sat 11:30, starting September 14th. No class on Sep. 18th Register early by September 5th for the early bird discount
CrossFit Portland Around the Web
