“Wingman”
05-02-2009
“Wingman”
3 rounds, w/partner
800m run carrying 45lb plate
at each corner, do 10 pushups & 10 squats
At the gym, do 10 pullups, 10 push presses, and 10 squats
If plate touches ground, both do 5 burpees.
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One of the assessments that I do with my clients is the HCL test to check for proper digestion and absorption of nutrients. Here is a link to an article by Dr. Mercola on the importance of ensuring that you are producing enough stomach acid, and some great tips on how maximize your natural production.
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Rochelle getting the Paleo Challenge kicked off.
The Beast Awaits
04-08-2009
“The Beast”
How many rounds in 20′?
6 Sumo DL High Pulls 65/45
6 burpees
6 Power snatches 65/45
DROM:
Neck DROM
(instructor)
then 3 shoulder bridges or
full bridges
Advanced: do wall walks
The bars wait patiently while the athletes run…
That’s one burly sweat angel!
Is Spring Finally Here?
One of our traditional Spring kickoff workout favorites:
“Medicine Ball Mile”
Partner race for one mile, sprint and catch with a medicine ball. This year’s route was up Mississippi Ave to the top of the hill and back.
Drop the ball, and both partners do 10 burpees.
On another note, many of you are probably used to me telling everyone to get more sleep. Here is one more reason.
“Christine”
Monday 02/23/2009
“Christine”
3 rounds for time:
Row 500m
Deadlift x 12
Box jumps x 21
If you are working toward level 1, use 1/2 bodyweight for the deadlifts and the 14″ box. If already level 1 or above, use bodyweight for the deadlift and the 24″ high box.
Beginners Class Skill Focus: Deadlifting with weight. Wednesday night Beginner’s Class will be focused on working through the Level 1 Skill levels.
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There are other ways you can improve your diet besides just paying attention to what and how much you eat. Digestion and absorption of nutrients is enhanced when you slow down and take the time to chew your food thoroughly. Many people in our modern, rushed world only chew once or twice, then down the hatch! Digestion starts with saliva and mastication. You may suffer bloating and indigestion from rushing your meals This will impair recovery from exercise, not to mention that you won’t be feeling your best.
Besides taking the time to chew your food, try to avoid multitasking while eating. Research shows that different areas of our brains are active depending on the task. Trying to do several things at once may seem like a good idea, but the conflicting messages end up creating confusion and leading to lower quality work. In the case of eating, your digestion will be impaired if you are busy driving or stressing out over the nightly news. Focus your attention on the meal – you’ll enjoy it more, receive more benefit from it, and will end up eating less.
It’s a Grind…
Mon. 01/19/2009
1) 10 rounds, no clock:
5 strict pullups
3/3 Turkish Get-ups (add weight as you go)
5 Ring dips/Dips
2) Max burpees in one minute
Rest 2 minutes; repeat once
3) Cooldown circiut:
5 rounds:
3/3 lizzard lunge (5″ hold each)
5 Pass-thrus
5 OH squats (narrow grip each round)
Beginner’s Class Skills: Sumo-Deadlight High Pulls and Medicine Ball Cleans
Mobility and Recovery Class: We’ll look at how to build your personal mobility and recovery program tonight, and how to integrate into your training.
Monday Fun
1-12-2009
For time:
1000m row
50 Wallballs m=20lb/w=12 lb
30/30 Renegade rows (25% BW each)
Beginners Class Skill Focus: The Deadlift.
CrossFit Portland Around the Web
Scott's Cookbook
Links
- CrossFit Fort Vancouver
- CrossFit Hillsdale
- CrossFit Hood River
- CrossFit Clackamas
- Physical Subculture
- Ring Training
- RMAX - Clubbells
- Straight Blast Gym
- Dr. Daniel Chong, ND
