It may surprise you to learn that running is a skill as much as an innate ability.

That’s good news, because it means that you’re born to run and, with a little practice, you can get even better at it.

During the Summer Mile Challenge, for example, practicing the Pose running technique helped Maite shave 34 seconds off her mile time and Greg nearly a minute off his.

So come dial in your running technique at Crossfit Portland’s Running Mini-clinic on Saturday, October 1 from 9 a.m. to 1 p.m., taught by resident Pose Running expert Madoc Yng-Wong.

The mini-clinic is open to anyone with an interest in improving their running form. The fee is $25 for active Crossfit Portland members and $50 (before 9/19) for the general public. Sign up before 9/19 for the early bird discount!

Madoc Yng-Wong is a Level 2 POSE running coach, a certified Crossfit Level 1 trainer, a certified Crossfit Endurance trainer, and has completed the Crossfit Mobility seminar. You can email Madoc with any questions. Runyng@gmail.com

If you have one, bring a stopwatch/watch with a timer to class today!!

Warm Up
1) Run Seq
2) 2 trips each:
Sampson Lunges, back leg LOCKED
Walking Ginga Lunges
Wide Stance Inchworms

Mobility

50 steps each: Blade, Heel, and Instep walks
+
Death Stretch
Band Hamstring

WOD

A. Front Squat: 6 x 2 @10X0, rest 60 sec. Use 62% 1RM, explode!!
B. T-Line Drill: 4 x 1 attempt. 70%, 90%, 100%, 100%. Rest 2-3 min b/t attempts.
(tentatively…)

The T-drill is a fun test of agility and quickness. For timing consistency, I suggest you follow these procedures:

1) Timer starts the watch on first movement from the athlete, NOT with a “3,2,1…Go!”.
2) Timer stops the watch when athlete crosses the final cone

C. Run 15 minutes. Sprint the 1st 20 sec of each minute. How far can you get?

Demonstration of the T-Drill

For this Who’s Who we have Jamie G.!

How were you introduced to Crossfit?

I was searching online and stumbled upon the main site for Crossfit (sometime in summer of 2010). Naturally I wanted to see if there were any in Portland, and I started checking out PDX’s blog. After committing to the Air Force Reserves in November 2010, I signed up for Crossfit Portland in December 2010, and I am so thankful that I did! Crossfit is amazing and the community at CFPDX is superb.

Mobility
Hip mobility, instructor’s choice

WOD
A. Pistols – 10 min practice. Do ~25 reps per leg, in sets of 3-5. If advanced, add weight or try OH pistol.
+
Row 10 min for max calories
+
Hip mobility work before or after rows.

For this Who’s Who we have Dean!

How were you introduced to Crossfit?
The Interwebs.  Mounting health issues told me I needed to get some exercise and eat better.  I looked up full body workouts online, and found out there was a Crossfit gym right by my office (CrossfitRVA).  It only took me 6 more months to actually get to the gym.

Warm Up
1) Row 3-5 min
2) Shoulder Seq

Mobility
Prone Scorpion focus

WOD
A. Bench Press: work up to a heavy triple.
+
5 Rounds:
AMRAP Bench Press @70% of today’s triple
Sprint Row 30 sec for max watts
rest 5 min

For this Who’s Who we have Chris!

How were you introduced to Crossfit?
My friend’s brother-in-law is a beast of a Marine, I was fat and wondering what it’d take to be in that kind of shape. My friend said he did Crossfit so I looked into it.. tried a few of the workouts on my own and decided I better get some help!

Favorite WOD/lift:
Snatch. I have some sort of affinity for it that I can’t explain, but I love working on it and I feel like a bad ass dropping underneath a bunch of weight over my head.

I have always wanted to
Own my own software company. Be a teacher. Snatch my body weight. Beat Aumie at every WOD.

1 word people use to describe me:
Funny. Or .. Delicious.

Outside of the gym I like to
Write software, ride my motorcycle, play video games.

Something nobody knows about me or would be surprised to know about me:
I was a sponsored rollerblader in my youth. I could do all the cool flips and spins and grabs and whatever. Skateboarders hated us. I also have an unhealthy love of Karaoke, but most people already know that.. <3

Favorite physical activity outside of Crossfit:
There is something deep in my being that connects ultimate freedom with riding as fast as I can on a bicycle. So that’s pretty good. I love ping pong and throwing a frisbee for any reason as well.

Favorite place to eat in Portland:
Por que no? / Russell St. BBQ / Beer Floats @ Pix! / Swagat / Bento @ Phil’s Meat Market

Song that gets me pumped up for a workout:
Oh man.. Anything Sean plays. Give me some Ga Ga, Britney, Kelly Clarkson, T-pain, Kanye, anything like that. I also love Coheed and Cambria, and all sorts of other scream-y metal-y music my mom hated when I was 15.

Proudest accomplishment:
Showing up at Crossfit Porltand alone and fat for the first time and actually getting out of the car and going inside! Seriously though, CFPDX changed my life, someone hug me. <3

Thanks Ted for the inspiration on this week’s challenge!

Challenge #5 – Get maximum points in 90 seconds. You can do whatever sequence and number of the following movements you want. I suggest having someone else count for you.

Strict Pull Up(there will be slight waving if going quickly, but hips need to be neutral) – 3 points per rep
Thruster 2 x 40 LB dumbbell for men, 2 x 25 lb dumbbell for women – 3 points per rep
Kipping Pull up – 2 points per rep
Pushups – 2 points per rep
Situps – 1 point per rep
Squats – 1 point per rep

Warm Up
1) Run Seq + build-up shuttle runs
2) Wrist/Rack position DROM
3) Bar Complex, clean

Mobility
Squat Sequence x 1-2

WOD
Teams of 4, tag team style; 6 rounds each for fastest round time:
3 heavy TnG Hang Squat Clean (~80-85%)
8 x 25 yd Shuttle Run
1 Rope Climb
rest while teammates go; help change weight on the bar.

For this next Who’s Who we have Hannah!

How were you introduced to Crossfit?
My girlfriend, Cami, works out at CrossFit Fort Vancouver. She’s been involved with CrossFit for three or four years now. So when I decided not to play volleyball the second semester of Senior year and needed a way to stay in shape, she highly recommended CrossFit Portland!

Favorite WOD/lift:
I’m particularly fond of deadlifts right now, because I just PR’d at 200 lbs. In general, I’m pretty boss at situps.

I have always wanted to
See the aurora borealis.

1 word people use to describe me:
Physically: tall. Personality-wise: kind.

Outside of the gym I like to
Read, play volleyball, sing, mess around on the computer, sleep, volunteer at the Oregon Humane Society.

Something nobody knows about me or would be surprised to know about me:
I’ve dyed my hair pretty much every color of the rainbow! Not my whole head though, just the front bits. That’s where the blonde comes from!

Favorite physical activity outside of Crossfit:
Volleyball! I’ll be on the varsity team at Swarthmore, come fall.

Favorite place to eat in Portland:
Pita Pit—you can order “salad” versions on all the pitas, so it’s paleo-friendly!

Song that gets me pumped up for a workout:
Heart of a Champion—Nelly & Lincoln University Vocal Ensemble

Proudest accomplishment:
Graduating high school!

* You may move and adjust your position before throwing over a bar.
* If you touch the bar with the ball, even if the ball goes over, it does not count and you have to throw again over the bar.
* If you drop the ball after a Successful throw over the bar, it does not count and you have to throw again over the bar.

Time starts with ball on floor. Time stops once you catch the ball after it goes over the first bar on your round trip back.

Warm Up
1) Your choice 4 min
2) Squat Seq
+
3 Inchworms
3 Wide Stance Inchworms
5/5 Shinbox Switches

Mobility
6/6 slow, steady Mtn Climber Twists
+
end with Crossleg Sit

WOD
A. Deadlift: 4 x 3,3,3,10-12. rest 3-4 min
B. Partner Russian KB Swings (chest high): 150 total, break up as needed, one working at a time. 2p/1.5p is RX but you may always go heavier!

For this next Who’s Who we have Michael Ann!

How were you introduced to Crossfit?
A friend of mine used to go to Crossfit Portland and I was always impressed by his strapping physique and energy levels.  Although I secretly wanted to know more about it and fantasized that one day I could be “hard-core” like him, I figured it was just out of my league.  I’ve always enjoyed hiking and yoga but I never got the hang of really pushing myself and getting to know my inner athlete.  Gyms bored me to death and even though I would pay the membership every month, I just couldn’t find the motivation to go, and if i did, I would end up just sitting around talking and reading the gossip magazines.

Then some tough stuff happened in life and I found myself in an all-out funk.  I knew I needed something to jump-start my life and energy again.  Crossfit popped into my head, and because I was so intimidated by it, I figured I should give it a go.  I’m SO happy I did.  Crossfit was totally out of my comfort zone and forced me to take my fitness seriously.  It has consistently kept my interest and has made a profound impact on my life – physically, mentally, emotionally… the whole shebang.  What I love most about it is that it turns out it’s not intimidating at all.  Challenging, yes.  But I feel comfortable and supported by the community of it.  I’m always trying to recruit people because I think it’s so great.

Favorite WOD/lift:
Angie! I love the high number WODs.  I tend not to push myself as much with AMRAPs – too many mental loopholes.  But I get fixated on specific goals and will work hard to finish, and Angie works it all.

I have always wanted to
Way too many things to list here.  I keep a running list and try to do at least one a year.  The past couple of years I got to check off:  learning to surf in  Maui, traveling Europe, and a 4month road trip of the Northwest.  This year I’m excited to check out the Mayan Ruins, run my first 5K, and, most importantly, achieve my first pull up!

1 word people use to describe me:
I asked around and it’s a tie:  1) genuine, 2) smart-ass.  Which I guess makes me a genuine smart-ass.  Make of it what you will.

Outside of the gym I like to
Travel, get outdoors,play with my awesome nephew (see pic above), read like a maniac, work (I actually love my jobs), spend time with my friends, go to the theater and music shows, sleep, … you know, things and stuff.

Something nobody knows about me or would be surprised to know about me:
I paid my way through grad school by being a “Bud Girl” on the golf course.  For those who know me well, this is very, very surprising.

Favorite physical activity outside of Crossfit:
Getting outdoors with my dog.  People laugh at me for having a Pomeranian, but he is one athletic little guy.  We hike, swim, camp, paddle board, and he even follows the horse on trail rides.  I always say the way to my heart is through my dog. It takes a real man to go on a hike with a Pomeranian without feeling deep shame.

Favorite place to eat in Portland:
Well, before Rochelle took away everything good in life (ice cream, cheese, bread, pasta) for my Paleo transition, I went crazy for Andina and Mitzl.  Now that I’m obsessed with slabs of meat, I frequent Dick’s Kitchen on Belmont.  I go there so much that the owner knows me by name and gives me free t-shirts.

Song that gets me pumped up for a workout:
I have an eclectic taste in music and find that I can get amped up to pretty much anything. That being said, if i hear Metallica or Green Day at one more WOD, I may be forced to take drastic measures .

Proudest accomplishment:
Ok, here comes the cheese:  being exactly who and where I am.  It took a lot of work, but it’s turning out great.

Warm Up
1) jog 400m
2) Squat Seq

Mobility
Death Stretch Focus,
finish w/Ginga Lunge

WOD
5 Rounds for total working time:
200m Sprint
25 Wallballs  20/14#
25 KB Swings 53/36#
3 min rest

Mix it up and try an explosive, less efficient and more challenging wallball – catch the ball at the bottom of your squat and redirect it. It’ll take longer but you’ll be stronger for it. Get those swings straight up and down if you can!

How were you introduced to Crossfit? My Husband, Paul (aka Dockie Poo, thanks to Roche) has been doing Crossfit for 2 years and after watching him get energized I decided to join in the fun.

Favorite WOD/lift: Anything with teams…I’m just so much more willing to push my limits when it’s not just for me.

I have always wanted to: make everyday building into a work of art.

1 word people use to describe me: focused

Outside of the gym I like to: laugh with my husband and 6 year-old daughter, Maya.

Something nobody knows about me or would be surprised to know about me:  In my 20′s, I was a bartender in a nightclub in Chicago, where I met some famous partyers like Courtney Love, Drew Barrymore and “the Worm”, Dennis Rodman.

Favorite physical activity outside of Crossfit: 80′s disco dancing at Lola’s on Friday nights with the girls

Favorite place to eat in Portland:  Mio Sushi

Song that gets me pumped up for a workout:  So many, but the Slumdog Millionaire soundtrack came on the other day and I got charged up.

Proudest accomplishment:  It will be getting licensed as an Architect (as soon as I finish these damn exams) but, for now, it’s getting my Masters Degree in Architecture.  I have a fear of public speaking and in school, not only did I have to speak in front of a large group but I also would get criticized on my designs.  It was very intimidating.  I joined Toastmasters just to be able to get through it.

Warm Up
1) Your choice – 3 min
2) Squat Seq
3) 2 rounds:
Ginga Lunge x 10 + 10 sec
Inchworms x 3

Mobility
2 rounds:
10/10 Shinbox Switches*
10 Spinal Rocks
20 sec Cobra
*2nd round, hold a light KB

WOD
A. Front or Back Squat: 3 x 1,1,1  Rest 2-4 min
B. Wallballs: 3 x 30 unbroken.  Rest as needed to complete w/o breaks
C. 150 Walking Lunges for time.

For this next Who’s Who we have Sean D.!

How were you introduced to Crossfit?
A couple of guys from my fire academy did Crossfit and they were machines! They beat everyone else in the physical aptitude tests by huge margins. I knew I had to try out whatever they were doing, and was turned on to Crossfit. I signed up last summer and have been drinking the Kool-aid ever since.

Favorite WOD/lift: I like Helen. It has parts I’m good at, and parts I need to improve. Running and pull-ups are my bread and butter however the KB swings are something to work on.

I have always wanted to
Go skydiving! I’m getting the opportunity for my birthday, and I can’t be more excited!

1 word people use to describe me:
I surveyed my friends to get an answer. After really trying to sell my biased “Awesome” answer to everyone, “Enthusiastic” turned out to be the winner.

Outside of the gym I like to
Run, swim, climb etc. I am into anything that gets my body moving! I’m also apart of PSU’s masters swim team. The pool is great and the coaches are knowledgeable. My form has definitely improved.

Something nobody knows about me or would be surprised to know about me:
I played rugby in high school and got my toe crushed by my Samoan friend during a ruck. I now have half a big toe.

Favorite physical activity outside of Crossfit:
Spearfishing, ab diving, or surfing. I couldn’t narrow it down, but they all take place in the ocean =)

Favorite place to eat in Portland:
If I could afford to eat at Le Pigeon every night, I would win at life.

Song that gets me pumped up for a workout:
Rob Zombie, Metallica, Black Sabbath. I usually only listen to music when I do cardio.

Proudest accomplishment:
Creating a 100 foot bonfire that could be seen from space! My brother lives out in the boonies of Oregon City, so for my birthday he let me create a pyre. We spent the day fetching pallets from some big box stores. We hit the jackpot outside of a carpenters shop when we found a stack of 20′ long triple pallets. I used those to make a teepee formation around a gigantic stack of normal pallets stuffed with sawdust. I knew I had to take it down when it reached 100′ because I couldn’t stand within 40′ of the thing. Half the fun was taking it down. Two weeks later, my sister-in-law showed me a picture from google earth. It was seen from space. Win.

Mobility
90/90 Hip Stretch
Bench Pigeon or
Elevated Pigeon

WOD
Beginners:
A. Front Squat: 5 x 5 @ 31X0, rest 2 min
or Int/Adv athletes:
A. Front Squat: find your 1RM
B1. DB Split Squat: 3 x 8/8 @ 3010, no rest. Goal=1/3 bwt/hand
B2. Situps: 3 x 30, rest 2 min
C. Side Planks: 1 min each front and sides.

For this next Who’s Who we have Jenn H!

How were you introduced to Crossfit?
I first read about it on the blog of a female ultra distance runner
(can’t recall her name).  She had a picture of herself doing a rope
climb.  That was maybe 3 years ago.  CrossFit sounded really cool, and
after driving by that other CF on MLK one day, I googled “crossfit
portland” and found CrossFit Portland!  I attended one of the girl’s
days in the fall of 2008, but was only around for a month before
health issues derailed me.  I am pretty sure I thought about CF
everyday between then and when I rejoined last Summer.  I have loved
it from day one!

Favorite WOD/lift:
Power cleans.  I have loved them since I learned the lift in high
school.  I also enjoy anything with a lower body emphasis and running
sprints- exercise playing to my strengths have always been more fun.

I have always wanted to
Homestead.  I am working on my urban version.  And let’s just say I
wouldn’t be upset if electricity and oil went the way of the
dinosaurs.  ;)  (I can’t tell if that is a pun or not!)

1 word people use to describe me:
Those that don’t know me well: enthusiastic
Those that do know me well: sincere

Outside of the gym I like to
Cook, eat, garden, be outside, ride horses, ride bikes, hike, do yoga,
spend time with my dog (a 90# yellow lab), cat, and husband (Erik
Haunold, who is also a member), hang out with friends, nap, read,
stare out the window at the countryside, make things (lip gloss,
anyone?).

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

Hmmm… many would be surprised to know that I have been battling
chronic fatigue syndrome for 3.5 years, mainly because I usually don’t
seem to be lacking energy!  If you haven’t seen me around much it’s
been because I’ve been having a difficult time with it recently.  I am
hoping to be back at the gym by mid May or early June.
I also still struggle with having backed away from elite level sports-
I was essentially a professional cyclist for a while- and sometimes I
wish that would have been the right road to follow.  Instead I have
embarked on a career to heal and bring joy to the lives of others as a
physical therapist.  Erik also adds that I can eat my bodyweight in
food (didn’t know that was a level 4 CrossFit skill, did you?!), but
that’s maybe not surprising if you are familiar with both of our
eating habits.

Favorite physical activity outside of Crossfit:
Riding horses.  I lease a quarter horse on Sauvie Island, and ride her
3 days a week, learning basic English equitition.

Favorite place to eat in Portland:

My house!  We cook good stuff.  Kudos especially to my husband’s chef
skills, though I’m not too shabby myself!

Song that gets me pumped up for a workout:
Ummm…. I am not very musically oriented. Usually any music with a
good beat and that’s loud, though I do well with more low key, comfort
music if I am anxious, like before a competition.

Proudest accomplishment:
There is not one particular moment that stands out so far.  But,
generally, I am proud of all the little things that I overcome through
the days and weeks on the way to my goals because those are instances
where what you need to do is not the easier choice.  So I commend the
small things.
I could also probably pick the two athletic events where I’ve shed
tears of joy afterwards:
1. Qualifying for the state competition 400 m run when I was a junior
in high school by placing 3rd at regionals.
2. When my team won the 2nd straight Little 500 bicycle race at
Indiana University.
Those were both huge goals that I worked very hard for, and it was
very emotional to have accomplished them.
Finishing physical therapy school at Pacific University and passing my
PT boards was also very exciting!  Another difficult goal
accomplished.

Mobility
Crossleg sitting 1 min ea.
Death Stretch

WOD
Beginners:
A. Back Squat: 5 x 5 @ 31X0, rest 2 min
or Int/Adv athletes:
A. Back Squat: find your 1RM
+
B. DB Split Squat: 3 x 8/8 @ 3010, rest 60 sec b/t legs. Goal=1/3 bwt/hand
C. Side Planks: 3 x 30″” each, rest 10 sec b/t sides. (do as group)

For this next Who’s Who we have Gus!

How were you introduced to Crossfit? I have two friends back home who crossfit, one is a trainer, and one is just super driven and always talks about the fun he has with crossfit. Wanting to get in better shape, I asked them about it, and they were so enthusiastic about crossfit, I decided to give it a try. I’m glad I did… In the 60′s, Honda’s ad tagline for their motorcycles was “you meet the nicest people on a honda” I would say you meet the nicest people at Crossfit Portland.

Favorite WOD/lift: Heavy Back Squats are always fun, Cleans because they remind me I have a lot of work to put in to be better at them. As far as WODs, I really enjoyed the Anaerobic Lactic Endurance WOD a few weeks back.

I have always wanted to: In no particular order -Drive cross country on a motorcycle (eventually Europe too), open my own barbershop, live on a boat, own a weinerdog retirement ranch

1 word people use to describe me: It depends on how well they know me. I’m very shy until I really know someone. Nice, Funny, Loud, Sarcastic, and Obnoxious have all been used before to varying degrees

Outside of the gym I like to : Ride my motorcycle to exotic (and not so exotic) locales, hang out with my girlfriend Katie and our dog Penelope, Work (I actually enjoy working, you meet a lot of interesting people as a barber)

Something nobody knows about me or would be surprised to know about me: I toured the country a few times with a few bands, I’m a nerd when it comes to engineering marvels (I make my girlfriend watch the Hoover Damn and Brooklyn bridge documentaries every time they come on the learning channel)

Favorite physical activity outside of Crossfit: A day at the coast chasing my dog around, or, if it’s summertime, you can find me numerous days a week swimming and hanging out with friends at Dougan falls (best swim spot in the area) or the sandy river.

Favorite place to eat in Portland: Portobello, Los Gorditos, Blossoming Lotus, Sip (best green smoothies in town)

Song that gets me pumped up for a workout: Old Metallica, or 70′s rock.

Proudest accomplishment: Moving to Portland and setting up an awesome life for myself, doing things and surrounding myself with people who make me happy, not being afraid to follow my wanderlust when I was younger.

Photographs by Cheryl Boatman from this weekend’s Games event at our gym. Check them out!

Warm Up

1) Your choice – 4 min activity
2) Shoulder Seq. +
PVC Cuban Press x 10
PVC Side Bends x 5/5
T-Pushups x 5/5
Inchworms x 5

Mobility

4 Position Prone Scorpions
Supine Scorpion Stretch
Locust Pose

WOD

3 rounds, alt. with a partner:
Bench press x 15 135/85lb
Row 500m
rest and spot your partner while he/she goes

+ (rest as needed b/t workouts)

3 rounds, every man/woman for themselves:
Pullups x 10
Situps x 10
Burpees x 10

For this Who’s Who we have Cory!

I moved to Portland about two years ago for work and family after 12 glorious years in Denver and immediately hated it.  The weather: crap.  The people: unfriendly.  My new boss: a douche.  My man-boobs: exploding.

I had a friend from Denver who moved to Chicago around the same time I moved to Portland and had joined a CrossFit affiliate there.  I was blown away how happy and healthy he seemed and how unhappy, lonely, and unhealthy I felt, especially after seeing all these great posts and pictures on FaceBook of the crazy stuff they were doing inside the gym and all the fun they had outside the gym.  I was motivated to action when I asked him if he had any contacts in the CrossFit world in Portland and someone from his affiliate knew Xia Xi somehow.  Seeing it as a sign, I did the introductory class led by Xia Xi and then barfed immediately afterwards.  I then did On-Ramp with some amazing people (we just had our one-year Reunion) and barfed throughout that.  I’ve been doing CrossFit now for over a year and still barf (or do a WOD “prescribed” as I like to call it) on a regular basis.  I don’t know why I do, but I’d like to think that CrossFit Portland keeps me around to help everyone feel better about themselves; “That was a tough WOD, but I at least I’m not like that loser outside barfing…”

Favorite WOD/lift:

WOD- I enjoy every WOD, as long as there is good music and great people to workout with.  Lucky for me, that fits the 6:30am crew perfectly.  I will say that I hate Burpees and Broad Jump Burpees with a passion…  The only WOD I’ve ever turned around and went back home for was the 100 Burpees for time.

Lift- The Clean and Jerk.  The first time I did this was at last year’s Hawthorne Hustle and I instantly loved it.  My technique wasn’t that great, but I thought it was super cool.  I’ve gotten some giant gains in this by altering my technique and hope we see more WODs soon with this elegant lift included.

I have always wanted to:

Yell “You can’t fire me, because I quit!” to an employer; tell girls who wear those Ugg boots and giant bug sunglasses how ridiculous they look; knock someone out with one punch; commandeer someone’s vehicle during a Citizen’s Arrest; be a contestant on Jeopardy and then blow it all on a wrong Double Jeopardy question; help someone to learn the hard way that I’m a Shodan in Jujitsu (something about the visual of ripping someone’s arm off and then beating them over the head with it makes me LOL); and, make a million dollars so that I could quit my job and teach Leadership at a local high school for a salary of $1 a year and give the rest of my salary to the rest of the faculty for doing an amazing job with our youth.

I suppose if other people had to pick one word, they’d probably go with “funny” but only because “no filter” is actually two words…  However, if I had to pick one word, I’d probably go with “girth.”

Outside of the gym I like to:

Tell everyone how much I don’t like Portland; purchase inappropriate t-shirts and then host Offensive T-Shirt parties as an excuse to show them off; facilitate and do some leadership consulting for various companies and organizations; play with my kids; travel; and fly fish.

I am disgusted by feet.  Needless to say, I am not a fan of people at CFPDX wearing those fugly Five-Fingered Toe shoes.  Yuck…

I love to fly-fish but haven’t done too much since moving out to Portland.  If you need someone to go with you (or want to learn), let me know!

I also enjoy fun races (e.g. Muddy Buddy, Dirty Birdy, and Warrior Dash) that place an emphasis on having fun and not on breaking any land speed records.

We were introduced to Pause after reading it on several others’ Who’s Who, and I have to say it definitely tops the list.  Another option that’s hard to beat is Panda Express.  I like a double order of the Black Pepper Chicken with some steamed veggies instead of noodles.  It’s a relatively Paleo-friendly meal.  I then like to drown it all down with a medium Dr Pepper, because I don’t want people to accuse me of jumping on the Paleo bandwagon.

It’s too bad this question wasn’t Favorite Place You Want to Go for Food in Portland, because I would have to go with Madoc’s house.  I would either be treated to a clinic in gastronomy, or else discover he puts on a massive charade as a gourmet cook while secretly eating Grilled Cheese and Spam sandwiches every night…

Papercut, Faint, and What I’ve Done by Linkin Park are always cued up, although the rendition of 99 Problems by Jay-Z and Linkin Park is epic…

When I really need a great song to help get me pumped on the way to a 6:30am class, I love to blast Is There A Ghost by Band of Horses.  I dare you to listen to it and not crank up the volume to “11” at the 0:57 mark…

I get annoyed with people who say they don’t like to listen to music during a WOD.

Proudest accomplishment:

I’m at a pretty good place in my personal and professional lives where I have a lot to choose from: putting myself through college; getting an MBA; fulfilling a life-long dream and owning a log cabin in Montana; marrying my college sweetheart; running a marathon; getting my black belt in Kempo Jujitsu; being an awesome daddy; and having a very successful career in sales despite having no actual marketable skills or talents.

Those are all good choices, but in the end I’m gonna go with teaching both my twins to laugh after they fart, because it reminds me that you’re never too old to be silly and you’re only young once, so you better enjoy it while it lasts!