CrossFit Portland

We plan on being a host affiliate of the CrossFit Games Open. Depending the workout and the week, we might not always be a host site every week. For the first week the plan is to do the official competition on Saturday, 2pm. It will be listed as a class on our online schedule and you will need to sign up for it. The class will be active on Wednesday morning, after the first workout is released Tuesday night at 5pm.

Warm Up
1) Run Sequence
2) Bar Complex

Mobility
Prone Scorpions x 5/5 + 10 sec
Elevated Scorpions x 5/5 + 10 sec

WOD
A. Push Press: 3 x 5, rest 2 min
B. Push jerk: 3 x 1, rest 2 min
+
Tabata Mash: rotate thru these 3 exercises for 8 rounds of 20 sec on; 10 sec to switch. (Rd 1 = 20 sec situps/10 sec rest; 20 sec box J/10 sec rest; 20 sec pushups/10 sec rest)
Situps
Box Jumps 20
Pushups

How were you introduced to Crossfit?
I went to my first WOD at CrossFit Park City, while visiting my sister.  Even though Chris Spealler can be quite intense, the experience was at a physical level I had only hoped for in the past and left me wanting more when returning to Portland.  Then I called up CrossFit Portland and from there the story is similar for many of us.

Favorite WOD/lift:
Cleans, Thrusters with a good Split Jerk certainly make me feel hard core.  These lifts in combination with a run, to shake it out, makes me feel good.

I have always wanted to:
Practice my nursing, RN, skills in a third world nation.

1 word people use to describe me:
Genuine.

Outside of the gym I like to
Ski.  Mountain bike.  Run.  Camp.  Hop on my soap box (health care and politic are safe topics…oh wait).  Meet new folks.  Experience regional vistas.  Play with my dog.  Eat breakfast/dinner with friends.

Something nobody knows about me or would be surprised to know about me:
I recently joined my dad for the hunting for the first time… and supplied the holiday turkey.   An interesting experience, but it is a bonus to have a dad that has the means to supply all the grass fed meat I consume on a daily basis.

Favorite physical activity outside of Crossfit:
Running has been a staple in my life.  I have never been a competative runner, but it is cheap when I travel/explore and it is the one thing that brings me back into balance when life is crazy.

Favorite place to eat in Portland:
Podnah’s, La Superior, Pok Pok.

Song that gets me pumped up for a workout:
Love hip hop and old school rap (even though it is not frequently played)!

Proudest accomplishment:
Toss-up.  Traveling Mozambique for one month solo, earning my RN/BSN in 12 months, or successfully selling first home by age of 31 with no regrets.

Warmup
1) Jog Buck/Bison loop
2) Squat Sequence

Mobility
20 Spinal Rocks
5 Cobra to DownDog
20 Spinal Rocks
30 sec Plough position
5/5 Mtn Climber Twists

WOD
Pullup work
or
Weighted Pullups: 3 x 3, rest 2:30′

Know Pain, Know Gain
5 Rounds:
15 Wallballs  20/14
15 Sumo Deadlift High Pulls 75/53lb
15 Burpees

How were you introduced to Crossfit?
I looked into Crossfit a few years ago after reading a profile of Mark Twight and Gym Jones. I remember thinking, this is the craziest damn thing I’ve ever heard of, I’ll stick with the treadmill and assisted pull-up machine. When I moved to Portland and started looking for a new gym I realized how bored I was with going through the motions of the old routine. That’s when I talked to a buddy in Chicago that had been going to Windy City Crossfit who suggested I check out Crossfit Portland. Sometimes I still think it’s crazy, but I’ve already drank deep from the kool aid.

Favorite WOD/lift:
I’m really proud of how far my double unders have come. Any wod involving double unders or rowing is right in my wheel house. After some clinic with XX, I’m pretty stoked about snatches now too.

I have always wanted to
Be a caveman. Now I just eat like one.

1 word people use to describe me:
Future wife says “genuine.” I’ll go with that.

Outside of the gym I like to
Spend time with my fiance, Sonya. Work. Read. Get outdoors whenever possible.

Something nobody knows about me or would be surprised to know about me:
I was a fat kid. I’ve used fat-Chris as motivation for a few workouts.

Favorite physical activity outside of Crossfit:
Snowboarding in the winter, biking otherwise.

Favorite place to eat in Portland:
Laurelhurst Market. I’ve had the best 2 steaks of my life there. Breakside Brewery is pretty great too.

Song that gets me pumped up for a workout:
In the Jungle Groove by James Brown has pushed me to lace up for a run, ride, or drive to the gym on many occasions.

Proudest accomplishment:
Building on a career that allowed me to take a chance and move to the west coast to find a happier, more active life. The future is looking mighty bright.

2-14-2011

REMINDER: In preparation for the move, please start to take your belongings home with you. This includes lost and found, WOD books, water bottles, and any other odds and ends. When the move happens (hopefully the 19th or 26th) we will donate anything left behind to Goodwill. Did I mention that includes water bottles?

Warmup
1) 3 min joint mobility
2) 2 rounds:
Bootstrappers x 10 + 10 sec
Bench Pigeon x 10 + 10 sec
Sampson Lunges x 10/10

WOD
A. Deadlift: work up to a heavy triple, not 3RM.
+
4 rounds:
12 Deadlifts @ 65% of today’s 3 rep weight.
rest 30 sec
AMRAP Situps in 60 sec
rest 1 min

Mobility
3 rounds:
Spinal Rocks x 15
Seated Twist x 3/3

Thank you so much to everyone that came on Sunday to help us paint the new gym! You’ve left a permanent mark on CrossFit Portland Nice work everyone and it is better than I could have ever imagined.

Top Ten must have badass home tool, a scissor lift.

The new pullup structure has been delivered

Proper fueling for performance painting

2/7/2011

AMR in 5 min:
10 Box Jumps 20″
10 KB Swings 1.5/1p

rest 5 min when done, then
AMR in 5 min:
10 Pushups
10 Deadlifts 135/95lb

rest 5 min when done, then
AMR in 5 min:
10 Wallballs  20/14lb
10 Situps

Mobility:

Death Stretch

2-1-2011

5 Rounds:
3 Squat Cleans (use 85% 1RM)
10 Burpees as fast as possible
20 Double Unders
rest 3 min
Post low and high round times & wt. used.
+
Cuban Presses: 3 x 5 @ 4010, rest ~ 90 sec

Mobility:

1-2 rounds:
Ginga Lunge x 10+10″”
Bridge Holds x 10+10″”

How were you introduced to Crossfit?
When I first moved back to Portland in February one of my out-of-state friends told me about this new Crossfit gym he joined and recommended it to me. He knew that I was bored of regular workout gyms and said it would really kick my ass. I blew his recommendation off at first, but then watched some crazy clean & jerk videos on YouTube and said, yea… let’s do this. I came in for an intro and after getting hammered by the baseline workout, I joined. Nothing has held my interest like this before.

Favorite WOD/lift:
I enjoy rowing and deadlifts the best. Probably because the first 1RM I got doing a deadlift surprised the crap out of me!

I have always wanted to
Fly. I’m currently working on getting my hang gliding license.

1 word people use to describe me:
Wholehearted.

Outside of the gym I like to
Ride my bike — I cycle everywhere and in any season. I also enjoy dancing, meditation, hiking, making new clothes out of old ones, and laughing with friends.

Something nobody knows about me or would be surprised to know about me:
I have a motorcycle license.

Favorite physical activity outside of Crossfit:
Bicycling along the waterfront. For me, it’s active meditation.

Favorite place to eat in Portland:
Jam on Hawthorne

Song that gets me pumped up for a workout:
Lyrics Born – Callin’ Out and just about any other hip hop.

Proudest accomplishment:
On the most beautiful night in June of this year, during the lunar eclipse, I climbed Mt Hood. It was tough and totally character-building. I saw myself as raw as I ever had, climbing for hours, tired and uncomfortable. I realized a new sense of self-confidence after that night, for sure.

1-24-2011

A1. Hang Power Clean: 5 x amrap, rest 30 sec
A2.  Push Jerk: 5 x amrap, rest 4 minutes

155/105 Rx weight.  Use a rack for the jerks.

4 rounds:
30 sec hollow hold
30 sec Side Plank L
30 sec Side Plank R
rest 30 sec

Mobility:

4 x, twice per side:
Cobra, roll slowly to pike sitting stretch, roll back
+
Death Stretch – 1  min/side x 2