CrossFit Portland

First weightlifting class last night and thanks to all those that came. Eric, nice job on hitting a legit PR of 155# in the squat snatch. 165# was plenty high too!

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.

Warm Up
1) Rope 3 min w/1 min hip turns
2) Squat Seq
3) Ginga Lunge x 10/10

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.

Warm Up
1) Run 800m
2) Squat Seq.
3) Ginga Lunge 10/10
4) Squat to Stand drill

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!

Warm Up

1) Squat Sequence
2) Shoulder Sequence

Mobility

Relaxed joint mobility; instructor led.

WOD

3 Rounds for time:
20 KB Swings (heavy)
20 Box Jumps
rest 8 min when done
+
3 Rounds for time:
15 Push Presses  75/55
15 Bent Rows  75/55
rest 6 min when done
+
3 rounds for time:
20 Walking Lunges
15 Knees to Elbows
rest 4 min when done
+
3 rounds for time:
15 Burpees
30 Double Unders

How were you introduced to Crossfit?
The man, the myth, the now-engaged legend, Spencer Provow, talked me into paying $50 to watch the 2010 sectionals with the promise of “fit” women who could kick my ass. However, the most memorable part of the event turned out to be watching shirtless dudes bounce 310 pounds off the ground like it was nothing. I was hooked before ever attempting a WOD.

Favorite WOD/lift:
Murph! This was my first WOD. I figured I’d start with something easy and build up to the tough stuff.

I have always wanted to
Make a difference in someone’s life.

1 word people use to describe me:
I can’t read minds so I took a poll of some friends and the winners were passionate, loyal and determined. There was even one vote to make cosmoModel one word so it could be considered.

Outside of the gym I like to:
Try most anything once, especially if it pushes me outside my usual comfort zone. Prime example would be that I am horribly, seriously knees buckle and sweat pours off me, afraid of heights but managed to crawl my way out to the middle of a bridge and bungee jump from 216 meters above certain death, while traveling in South Africa.

Something nobody knows about me or would be surprised to know about me:
I did ballet for a year when I was 5. By the end of the year, my parents had to drag me, screaming, to practices; I was the only boy in my entire company. For the recital I wore red, sequined overalls, a blue sequined sailor hat and completed the outfit with white gloves (photos are locked away in a safe back in Madison).

Favorite physical activity outside of Crossfit:
Soccer, of course! I’ve been a soccer fanatic since I first laced up a pair of boots when I was five. Soccer has taken me all over the country as a player, all over the world as a spectator and given me lifelong friendships.

Favorite place to eat in Portland:
It would take something special to top a rack of ribs at Podnah’s.

Song that gets me pumped up for a workout:
“3..2..1..GO” by whoever is starting the WOD.

Proudest accomplishment:
Achieving my dream of becoming an actuary, a dream that I’ve had since I was way too young to be thinking about a career path, and allowing it to jump start an entire new chapter of my life in a place I never thought I’d be living.

Running Technique Workshop, Sunday, April 3rd, 12:30 – 2:00 with Madoc Yng-Wong. Open to anyone so register online before all the spots are gone!

Warm Up

1) Run Sequence
2) Squat Sequence
3) Death Stretch

Mobility

Wrist pushups: 2 x 7
1st Knuckle pushups: 2 x 7 + 10 sec
50 steps each – blade, instep, and heel walks
5/5 Elevated Scorpions

WOD

A. Front Squat: 3 x 3, rest 2 min
B. Power Clean + Push Jerk: 6 x 5 reps, rest 60 sec (135/95lb if possible)
C. Box Jump Pyramid:
15 reps @ 30″”/24″”, rest 30 sec
20 reps @ 24″”/20″”, rest 30 sec
25 reps @ 20″”/14″”
D. Handstand Holds: accumulate 1 min or 2 min (advanced). Watch your wrists – don’t push through if they start to bother you!

Sadly, Chad’s Who’s Who is also in honor of his last week at CFPDX. He is moving to the warmer and drier climes of San Diego. Safe travels, Chad!

How were you introduced to Crossfit?
A friend told me about a workout that had basically crippled her for four days. I showed up the next Saturday.

Favorite WOD/lift:
I love benchmark workouts and wish we did more. I’m not sure there’s a movement I don’t like: it’s either I’m good at it and enjoy it, or I suck at it and want to get better.

I have always wanted to:
Live abroad for a year or two in Europe and explore the whole continent.

1 word people use to describe me:
Well, “smart ass” is two words, so I guess you’d have to ask around.

Outside of the gym I like to
read books, run, surf, travel, learn.

Something nobody knows about me or would be surprised to know about me:
I know two dead languages, classical Greek and Latin and I’m gainfully employed. My illustrious career may have reached its zenith last summer when I had a dream job of teaching a classics course onboard a sailing yacht as we toured ancient sites around the Mediterranean.

Favorite physical activity outside of Crossfit:
aside from the most obvious answer, surfing in warm, tropical waters

Favorite place to eat in Portland:
Andina

Song that gets me pumped up for a workout:
Hmm, let’s go classic: Burnin’ Sky by Bad Company

Proudest accomplishment:
At age 24 I had been smoking for 9 years, and I was a complete, heavy-drinking, unrepentant slob; I made a New Year’s resolution on 1/1/2003. Look at me now. It’s not my appearance or athleticism I’m proud of: it’s a great feeling knowing that I have the power to affect radical change in my life and land on my feet in times of adversity.