CrossFit Portland

1-17-2011

“3 rounds:
20 Power Cleans 65/45lbs
Run 400m
20 Thrusters 65/45lbs
rest 5 min”

Mobility:

Death Stretch – 3 min per side minimum, may switch as you like.

How were you introduced to Crossfit?
I joined Portland’s Ultimate Frisbee Skillz League in 2009 and wound up on XX and Jess’ team…which also featured Nick G. and Pat from the gym (cough, we were Z-league champions that year).   XX had us doing Crossfit-style warm-ups for the games while all the other teams were tossing a disc haphazardly with a beer in hand.  I took an instant liking to the madness.

Favorite WOD/lift:
Split jerks because you cannot do one without feeling like a bad-ass.  Rope climbs for the same reason.   Overall I’d say my favorite WOD is “Kelly” because it was one of the first ones I was able to do Rx, and it completely drove me into the ground.

I have always wanted to
Learn Spanish and travel to Central or South America.

1 word people use to describe me:
Friendly.  And a little sarcastic.

Outside of the gym I like to
Drink coffee, eat breakfast with friends, maybe try and get a little bit of non-school reading done from time to time.  Travel – hopefully more of that upcoming.  Attempt to cook interesting things with increasingly fewer disasters.

Something nobody knows about me or would be surprised to know about me:
I have a degree in English Literature that I don’t use at all, except to occasionally correct my friend’s grammar.  They love that.

Favorite physical activity outside of Crossfit:
Trail running, ultimate frisbee.

Favorite place to eat in Portland:
Paleo: Podnahs, obviously.  If anyone wants to go and split a rack I will have no problem finishing my half.
Less-paleo: The Venezuelan food cart near the gym (N. Greeley) makes some mean fried plantains that are amazing.

Song that gets me pumped up for a workout:
I’ve really been digging the “Glee” pandora station at the gym lately, but I’m a huge Glee nerd so that’s no surprise.

Proudest accomplishment:
Getting into medical school at OHSU. (Future proudest accomplishment is graduating medical school…here’s hoping).

1-3-2011

A. Deadlift: 3 x 5 @ 31X1, rest 2-3 min Only perfect reps!
+
AMRAP in 3 min – Deadlift 95/65lbs
rest 3 min
AMRAP in 3 min – Push Press 95/65lb
rest 3 min
AMRAP in 3 min – Hang Power Clean 95/65lb
rest 3 min
AMRAP in 3 min – Thrusters 95/65lb

Mobility

PVC side bend x 10/10
Shinbox switches x 10/10
Do not hold your breath on either drill!

I have always wanted to:

Outside of the gym I like to:

Proudest accomplishment:

Besides getting the nickname ’24 year old Jenny”, or “24″, at the gym? Well, I’m pretty proud of the people I surround myself with. They keep me healthy the same way being a part of CrossfitPortland keeps me strong.

12-27-2010

10 Rounds for load:
7 OH Squats
7 Toes to Bar

Rest as needed, sets must be unbroken. Score is total volume divided by your bodyweight.

Mobility:
Thread the needle +
Seal stretch/cobra to down dog

Do 2-4 x of this series.

How were you introduced to Crossfit?
I was going to school at Linfield School of Nursing. One of the I.T. guys had his office near the computer lab, and he’d posted a little Crossfit Portland postcard outside his door. (Turns out the I.T. guy was Anton!) It caught my eye one day and I went home and checked out the website. I was intimidated but intrigued, and showed up a few weeks later for a “Crossfit Portland Girl’s day”.

Favorite WOD/lift:
I love kettlebell stuff.

I have always wanted to:
Hike through the oregon section of the Pacific Crest Trail.

1 word people use to describe me:
Enthusiastic. Genuine. Maybe kind of loud.

Outside of the gym I like to:
Ride my bike, knit, read voraciously, and hang out with my husband Fritz.

Something nobody knows about me or would be surprised to know about me:
Well, it’s certainly no secret, but Fritz and I are in the process of adopting a baby! We’re still in the paperwork process, and don’t know the exact timeline, but we’re pretty excited.

Favorite physical activity outside of Crossfit:
Riding my bike. I ride year round, and it keeps me sane.

Favorite place to eat in Portland:
We love ChaBa Thai

Song that gets me pumped up for a workout:
“Strange Ways”, by Moby, from the Bourne Identity movies.

Proudest accomplishment:
Graduating from nursing school.

12-20-10

Final week of O-lift cycle…go for PRs this week!

“A. Squat Snatch: take plenty of time to work up to a 1 RM.
B. Front Squat: work up to a heavy single, then 2 x 1 @ 90% of today’s max.
C. Knees to Elbows: 5 x 10, rest 45 sec”

How were you introduced to Crossfit?

I overheard a friend of a friend talking about trying to do the online posted WODs at home at a pickup bball game so I looked it up. I knew that I couldn’t motivate myself to just randomly start to get in shape at a regular gym so the group aspect of cf appealed to me-I knew I would need other people…people with a schedule and a plan…people like we find at cfpdx. Then I signed up for onramp. That was back in Jan. 09.

Favorite WOD/lift:

Whatever XX and Scott throw up on the board I’m in. But I seem to like the chipper-types.

I have always wanted to

live somewhere for a year or 2 that dosen’t have a winter. And then come back.

1 word people use to describe me:

Loud. I’m often asked to use my inside voice.

Outside of the gym I like to

Parent-(verb). Fly fish on the Deschutes when possible. Grow vegetables. Follow my Cleveland sports teams (you gotta fell sorry for me on that one)

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

For those that know me only as Kooz…I have a real name. It’s Matt Koozer. Also, I was voted Mr. Personality in high school. An honor I have taken very seriously every single day since.

Favorite physical activity outside of Crossfit:

Kid wrangling! No seriously..I wish I could say something cool like surfing in the freezing cold Pacific, triatholons, or climbing vertical rock cliffs but I cannot. Instead, I will admit that I have played on an old man softball team for the last 10 or so years. Go Diamondhawks!

Favorite place to eat in Portland:

The garlic shrimp at Jade in our neighborhood (Sellwood) causes cravings. Actually pretty much anything there is good-it’s a Vietnamese place. The meatball sandwich and the burger at the Garden State food cart (Mississippi)should be experienced. Also, I like the Screen Door and the Country Cat.

Song that gets me pumped up for a workout:

I haven’t been paying much attention to the tunes lately. Too busy talking or losing my breath. But I guess some some 90′s grundge like tool or stp would do.

Proudest accomplishment:

Finding the time to continue with crossfit through some pretty crazy and challenging times with Boone (almost 5) and Cleo (almost 1.5) while working a bunch in a field that I love. Thanks to my wife Jen (almost 37.5) for faciliting and encouraging my crossfit time! Can’t do it without your support.

12-13-2010

“A. Snatch: Work up to a heavy single, then 3 x 1 @ 80% of that, rest 60 sec
B. Front Squat: work up to a heavy single, then 2 x 2 @ 85% of today’s max.
+
3 rounds for time:
10 Burpees
10 Toes to bar”

Mobility

Death Stretch: 2 min per side, fraction as needed.

Favorite WOD/lift:

Dead lift.  Nice and simple.

Learn to sail, then sail around the world.

Outgoing.

Play soccer and ultimate frisbee, bike, read, cook, dance, drink beer, snowboard, hang with my nieces.

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

Ultimate frisbee.

Andina or Biwa.

Song(s) that gets me pumped up for a workout:

Muse- Uprising.  The Killers- Mr. Brightside.  Passion Pit- The Reeling.  And of course: Journey-Don’t Stop Believing.

Proudest accomplishment:

Graduating from OHSU with a Masters in Nursing.

12-6-2010
A. Snatch: 5 x 1 @ 75%, rest 90 sec
B. Front Squat: work up to a heavy single, then 2 x 2 @ 80% of today’s max.
+
3 rounds: (teams of 2)
Row 350m
15 Pullups
rest while partner goes.

Mobility:
Prone Scorpions

How were you introduced to Crossfit?

After I moved to Portland, I was talking to my brother (who is the real athlete in our family – Ironman Triathlete, college swimmer) and mentioned that I was looking for a gym to join. He said a bunch of his fellow triathletes in San Francisco were doing Crossfit and I should check it out. So I did…

Favorite WOD/lift:

Full Murph. I’m partial to WODs that have a lot bodyweight exercises – pushup, pullups, etc – that are a little extreme (at least to me). The ones I look at and think, “Holy $%&@! How the heck I am actually going to finish this thing?” Then I do – even if I’m the last one to finish and the next class has already started. Then I hurt for a week, but it’s the good kind of hurt that tells me I pushed myself past my preconceived limits. And then when my muscles stop aching, I feel like I’ve gotten so much stronger. It’s an awesome feeling. It gets addictive.

I have always wanted to

Skydive

1 word people use to describe me:

Inventive

Outside of the gym I like to

Work (believe it or not), spend time with my family, attend Blazer’s games with my dad, sleep. Definitely sleep.

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

I was a singer/songwriter and played in bands for most of the 90s, played in different bands that opened up for the Wallflowers, Pat Benatar and Stevie Miller. Also, a couple of my songs got used on a TV show back in 2000-2001, which was pretty cool.

Favorite physical activity outside of Crossfit:

Biking to and from work. It’s 30 minutes each way of cardio that just happens to get me where I need to go.

Favorite place to eat in Portland:

Paleo (if you order right) – Foster Burger
Non-paleo – A Pizza Scholls

Song that gets me pumped up for a workout:

I’m usually gasping so much I don’t even hear the music.

Proudest accomplishment:

Backpacking 7 months through Asia from Japan to India in 1996.

Being a father.

And finally, I started a company 3 years ago that now employees 15 people and a variety of contractors. and while it’s certainly challenging work, it’s amazing to see something that started as an idea now providing a livelihood for so many people.