Happy Birthday Ken!

Don’t forget to check the lost and found, its going to Goodwill after class this Saturday.

WOD 6/11/2010

Make up the deadlifting if you missed it.

A. Overhead Squat: 4 x 3-5 @ 22X1, rest 2-3 min
+
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

Cool Down

Instructor’s choice

It was Ken’s birthday on Thursday, and he came in today for his birthday workout. He did Linda, 10-9-8-7-6-5-4-3-2-1 reps of bodyweight bench press, 3/4 bodyweight squat clean, and 1.5 bodyweight deadlift. He rocked it! I didn’t get the time from the person running the stop watch. Maybe someone can post it to the comments. Great work Ken!

June 11, 2010 | Filed Under Who's Who | 6 Comments

Who’s Who: Kristi!

WOD 6/5/2010

Make up yesterday’s deadlift work if you missed it.

Strength Challenge: One arm DB snatch. Work up to a max with each arm.

21-15-9 rep rounds for time:
Front Squat 135/95lb
Toes to Bar

Flexibility/Mobility Focus

Instructor’s choice.

For this next Who’s Who we have Kristi!

How were you introduced to Crossfit? –Brian and I have known Jess and XiXia since before Crossfit/paleo, if you can imagine such a time. We were around when XiXia became a part owner of Crossfit and basically from that time until we started On Ramp (this past November) I resisted it and said it was something I could never do. We came to the gym a few times to meet before leaving for happy hour and I would see people jumping on boxes or flipping tires and just figured I could never possibly do that and talked myself out of it for a few years. I even looked at the website almost everyday for about a year and just keep saying “I could never do that!”. XiXia calls me a “recovering spinner” because before Crossfit I was going to about 4-5 spin classes a week and often times staying after those classes for an 15 ab class and 60 min core class. After about almost 2 years of that and very little change in terms of fitness and strength and the big 3-0 birthday approaching Brian and I decided to come in for an intro and to do baseline. We did and I loved it and started On Ramp and have been addicted ever since!

Favorite WOD/lift: Anything with KB’s, rowing, box jumps, or double unders..mostly because I am better at these then my husband-Brain, so its more fun chasing him in those WOD’s then when we have to run 400M.

I have always wanted to-Own my own bake shop and/or party planning business and/or be a paleo life coach!

1 word people use to describe me: organized

Outside of the gym I like to-Hang out with Brian, go hiking, wine tasting, get back to NY to see family, host paleo dinner parties, do anything party/event planning related

Something nobody knows about me or would be surprised to know about me: Pre paleo days I loved to eat frozen ravioli. Straight from the freezer, as is, no cooking required. After a hard day at work I’d have one as a treat! Post paleo I can’t stop drinking olive juice. Not as in a dirty martini, but just the olive juice straight from the jar (green olives only). SO GOOD!

Favorite physical activity outside of Crossfit: wine tasting. It can get pretty intense and become a workout when we go!

Favorite place to eat in Portland: It is in Beaverton and called Monteaux’s Public House. We go at least once a week. They are good about substitutions and have a great staff. Some of the waitresses know us so well and know what I will and will not eat they don’t even blink at how I order and know I always want double veggies. And they always give Brian a hard time when he orders his chocolate mouse bc they know its not part of “paleo!”.

Song that gets me pumped up for a workout: Anything by Lady Gaga of course!

Proudest accomplishment: I think its pretty cool how Brian and I picked up and moved 3000 miles across the country without really have much of a clue as to what we were getting into and without knowing anyone, but I am saving my big/proudest accomplishment for the pullup, then handstand pushup, and then muscle up!

June 4, 2010 | Filed Under Who's Who | 13 Comments

Who’s Who: Stephanie!

WOD 5/25/2010
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A. Press: 60%1RM x 3; 70% 1RM x 3; 80% 1RM x amrap.
Rest 3 min b/t sets; perform @ 20X0 tempo. You must maintain tempo on amrap set!
+
25 Squats
21 Bench Presses 135/80lb
50 Squats
15 Bench Presses 135/80lb
75 Squats
9 Bench Presses 135/80lb

Flexibility/Mobility Focus

Shoulder or Hand Bridge to
Back shoulder roll (slow) to
Prone scorpion hold to
Fwd Shoulder roll
Repeat opposite side, do 2 x per side.

For this Who’s Who we have Stephanie!

How were you introduced to Crossfit?

Chris took me to a Saturday workout and I loved it, so I signed up for the January OnRamp. Until then, my only workouts were long runs…and that was starting to bore me. I love the variety in Crossfit workouts…and the people are awesome.

Favorite WOD/lift:

The medicine ball mile!

I have always wanted to

Do a cross-country road trip. And maybe make a little home-video documentary of all the stops and sights along the way.

1 word people use to describe me:

Kind.

Outside of the gym I like to

Travel, camp, read, watch movies

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

I like karaoke, but I have a really horrible singing voice.

Favorite physical activity outside of Crossfit:

Skiing. I didn’t go much this past winter though…dang El Nino.

Favorite place to eat in Portland:

I can’t decide on just one. My three favorite places to eat aren’t technically in Portland…but they’re in the Portland Metro Area.

1. Julia Bakery on Fourth Plain in Vancouver. The owners are Croatian and they bake the tastiest rolls stuffed with prosciutto and olives. Whoopsies, not really Paleo.

2. Zig Zag Inn on the way to Mt. Hood. Best pizza and ranch on the planet. Also, not Paleo.

3. OrangeTree at Washington Square. It’s like Pinkberry, the “create-your-own fro-yo” place that’s all over Los Angeles. Definitely not Paleo.

Song that gets me pumped up for a workout

Anything Oldies. I love it when Johnny Cash or the Beatles come up on the Crossfit Instructors’ Pandora Mixes.

Proudest accomplishment:

Getting back to Portland in 2005, after several years moving around for work. I grew up here (ok, not really… I actually grew up in Gresham). When I got a job in Portland, I was so happy to be coming back home to be closer to my friends and family.

May 25, 2010 | Filed Under Who's Who | 19 Comments

Who’s Who: Mike!

WOD 5/24/2010
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A. Back Squat 60%1RM x 3; 70% 1RM x 5; 80% 1RM x amrap.
Rest 3 min b/t sets; perform @ 20X0 tempo. You must maintain tempo on amrap set!
Stretch shoulders b/t sets.
+
Airdyne Baseline!
2 at a time start head to head:
Airdyne 25 “units”, then
Run 400m
40 Squats
30 Situps
20 pushups
10 Pullups or 20 Jumping Pullups

Flexibility/Mobility Focus

Standing DROM;
neck, shoulder, elbow, hip, knee, and ankle circles, etc.

For this next Who’s Who we have Mike!

How were you introduced to Crossfit?
After years of working out off and on (mostly off) at typical gyms, I found myself leaving feeling bored, tired and very frustrated. It was was time for a change. Plus, Des was calling me out on my fatness and general laziness around the house so I hit the internet and stumbled on a article on MSNBC about a training program designed for firefighters, law enforcement and military. I expanded my research and sent a email to Crossfit Portland and got an immediate reply from Rochelle to come check it out. After that first WOD, the people I met and the great vibe I felt, I was hooked. Cheema said it best, this has has become a part of our lives. And more important than that, Des and I have met some of our best friends through CrossFit Portland.

Favorite WOD/lift:
WOD: Fran. Hands down. It is also the WOD I hate the most. Of the three times I’ve done “her” it’s been a completely different experience every time The 2nd time I don’t even remember half the workout.

Lifts: Deadlift and Squat

I have always wanted to
Attend every major championship game in professional and college sports. Super Bowl, NBA Championship, World Series, Final Four, etc.

1 word people use to describe me:
Loyal

Outside of the gym I like to
Spend time with my beautiful wife, awesome friends, bad-ass dog and loving family. Nothing else makes me happier.

Something nobody knows about me or would be surprised to know about me:
I smoked cigarettes for 15 years before joining Crossfit. When I started I couldn’t run 400M without stopping and I couldn’t do one pull-up.

Favorite physical activity outside of Crossfit:
Anything outside when the sun is out (running, golfing, hiking, skiing, outdoor concerts, etc) and laughing so hard at some of the conversations with Crossfit friends outside the gym. You know who you are!

Favorite place(s) to eat in Portland:
Top 2:
Nob Hill Bar and Grill: Regular cheeseburger, tater-tots, and two PBR’s. Yup, not Paleo.
Andina. We’ve never had anything bad on the menu

Song that gets me pumped up for a workout:
I really like Huey Lewis and the News. However, their early work was a little too new wave for my tastes, but when “Sports” came out in ‘83, I think they really came into their own, commercial and artistically. The whole album has a clear, crisp sound, and a new sheen of consummate professionalism that really gives the songs a big boost. He’s been compared to Elvis Costello, but I think Huey has a far much more bitter, cynical sense of humor…In ‘87, Huey released, “Fore,” their most accomplished album. I think their undisputed masterpiece is “Hip to be Square”, a song so catchy, most people probably don’t listen to the lyrics. But they should, because it’s not just about the pleasures of conformity, and the importance of trends, it’s also a personal statement about the band itself.

Proudest accomplishment:
Muscle up! However, considering I cannot do it consistently…well it’s frustrating as hell.

May 23, 2010 | Filed Under Who's Who | 26 Comments

Who’s Who: Wendy!

Wod 5/19/2010

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A. Press 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap.
Rest 3 min; perform @ 20X0 tempo. You must maintain tempo on amrap set!
+
Row 750m
rest 3 min
Run 800m
rest 3 min
21-15-9 rep rounds for time:
KB SDHP 53/36lb
Box Jumps 20″/18″

Flexibility/Mobility Focus

Seated hamstring w/thread the needle
Lunge stretch
Cossack squat switches x 5/5
Locust stretch x 30″ ea. side

For this next Who’s Who we have Wendy!

How were you introduced to Crossfit?
Last summer I attempted to climb Mt. Adams and it CRUSHED me. We made it to the false summit (see pic). I had just finished my second half marathon and considered myself “in shape”. It was a very sobering experience and I have a much greater respect for the level of fitness required to complete such a task. Anyway, we went to Maui and I met this girl there who was into Crossfit. I came home from vacation and a Girls Day was scheduled for that Saturday. I’ve been hooked ever since.

Favorite WOD/lift:
Anything that does not involve wall balls.

I have always wanted to
Learn another language. I took Japanese in high school for a few years but that has long been forgotten. I’m thinking of maybe trying a language immersion program when I’m done with school.

1 word people use to describe me.
A recent polling of my friends suggested…..DEDICATED.

Outside of the gym I like to
Try out new restaurants, travel, hike, listen to indie music, spend time with Tom, my friends and the dog.

Something nobody knows about me or would be surprised to know about me:
I grew up on a farm in Indiana: 4-H, pigs, tractors, the whole deal. It explains a lot.

Favorite physical activity outside of Crossfit:
Hiking. It used to be running but since Crossfit that kinda bores me.

Favorite place to eat in Portland:
I really can’t pick a favorite. The place I go to the most is Cha Taquiera on NW 21st and Everett. It’s close to my house and they make great margaritas.

Song that gets me pumped up for a workout:
Nothing motivates me like a little gangster rap….Current fav: T.I. “I’m Back”.

Proudest accomplishment:
Moving to Portland and going back to school full time to switch careers. Hopefully I will be in a Physician Assistant program next year!

May 19, 2010 | Filed Under Who's Who | 19 Comments

Who’s Who: Josh!

WOD 5/17/2010

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A. Hang Squat Clean + Clean: 2+1 x 8 sets, rest 1 min (beginners, technique focus)
or
A. Hang Squat Clean + Clean: 2+1 x 4 sets, rest 2-3 min (advanced)
B. Back Squat 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap.
Rest 3 min; perform @ 20X0 tempo. You must maintain tempo on amrap set!
Be productive, stretch your shoulders while resting.
+
15-10-5 rep rounds for time:
“Cousins”- (lay on floor, on back, with medball overhead touching floor. sit up with momentum carrying yourself into a squat position with med ball, and from here do a wall ball, catch ball in a full squat and in doing so fall backwards into lying with ball overhead, repeat sequence.)
Knees to Elbows

Flexibility/Mobility Focus

Lunge stretch to
Pigeon to
Shinbox to
shinbox switch to
opposite pigeon to
Lunge stretch to
repeat in opposite direction.

Do 3 cycles.

For this next Who’s Who we have Josh. Josh has been working out with the Games team, competed individually at Sectionals, and as part of our affiliate team at Regionals.

How were you introduced to Crossfit? -A friend of mine is part owner of crossfit RVA He was a relentless promoter…it only took three short years before I caved in.

Favorite WOD/lift: – probably the snatch

I have always wanted to- Be able to fly (I think enough crossfit and I’ll get there)

1 word people use to describe me:- FUN!! (sarcastic)

Outside of the gym I like to- Hang out with family and friends/go to the beach

Something nobody knows about me or would be surprised to know about me:-hmmm….I was in the airforce..Suprise!!