The Sun Comes Out…
Taking advantage of the sun finally showing up, we did some more short speed and explosive work outside.
8 rounds, with partner:
7 squats
60 yd sprint
5 burpees
60 yd sprint
rest while partner does the same.
3-5 minutes rest, then three sets dead hang pullups, followed by “The Wheel” drill with a medicine ball.
The Carrying Combo
Here is a nasty carrying combo. 6 hang power snatches, carry 100′. 6 cleans, carry 100′. 6 deadlifts, 100′ farmer’s walk. How many rounds in 10 minutes? Check out a random passerby asking me a question about the safety of the squat…. not much of an answer, as I was trying to coach and film. Hopefully the myth that squats damage your knees will die someday!
I can’t take credit for this one. Check out www.physicalsubculture.com. Here is a link to the original workout. I need to get down to Sacramento to visit these guys.
Pulling Pistols
Ladies and Gentlemen, to your pistols! Pistols are single leg squats and a humbling test of strength and flexibility for many. Single leg squats improve strength, coordination, and elicit an incredible total body contraction. We mixed in pistols, pull ups, and a prehabbing movement - extended inch worm - into the workout today.
In Fundamentals today, we worked on developing the kip swing for pull ups. New members and first timers Jay, Lauren, and Winslow took on the workout and were inpsiring to watch!
3rd Year Anniversary Workout!
Yesterday we celebrated the third anniversary of CrossFit Portland with a difficult variation of “Fran.”
3 minutes of work, 3 minutes of rest. 3 sets for rounds of:
10 heavy thrusters
10 pull-ups
Rochelle instructed everyone to work 3 times as hard since we got a 3 minute rest. I did my best and possibly had an out of body experience during my last set of pull-ups. B-R-U-T-A-L!
Here are some pics from the evening:
Running, and the Windmill Complex Returns….
The Wednesday night main event was the handicapped mile. We ran a mile the previous week, and recorded everyone’s times. This week, everyone started in reverse order, handicapped by their times from the week before. Everyone finishes at the same time, plus or minus any improvement! The finish was pretty hectic. Congrats on some nice times!
We followed this with light/high rep one arm snatches to windmills, with a focus on shoulder stability.
Trevor’s Sweat Angel
Not content to rest following a grueling workout, Trevor’s sweat angel gets busy with some kettlebell swings.
Bill’s B-day WOD
Bill A made a return from the mountain, right in time for a birthday WOD. No photos of Bill in action, but here is the ladder portion of the workout….
Flow Fit
We had a huge class Wednesday night! Thanks to everyone who came to workout.
We did FlowFit as our workout, 20 rounds in 20 minutes. Everyone got in quite a few practice reps beforehand, as well! (~150 squats without realizing it - well, until later…)
Touched by Tabata
Five people in the morning and 15 in the evening were touched by Tabata. For those not familiar, the Tabata Protocol requires 8 rounds of 20 seconds maximal effort followed by 10 seconds of rest. It turns out to be a very potent 4 minutes!
We completed Tabata intervals for five different exercises and took our lowest set of reps as our score. Don’t say that Rochelle and I were mean though, because we gave one minute of rest between each exercise!
Timing yourself doing Tabata workouts is a serious pain, so here’s an mp3 to make it easier. After a brief 10 second into, it starts with 8 rounds of 20 seconds of music, and 10 seconds of rest. Load this into your iPod and put it on repeat. Jump rope, run, do burpees, do whatever as hard as you can when you hear the music. Rest when it is silent. Relive the joys of this workout over and over again at home!
Touched by Tabata -mp3
Saturday 2/16/08: the DB pace line
An experimental group workout today. A DB pace line; one 14 person team. Last person runs to the front of the line, all others do reps. The line travels 400m, while doing push presses, DB deadlifts, hang snatches, and DB squats.
Lots of reps! We went light for the first try at this one. Heavier weights next time!!
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CFPDX to Host Performance Menu Olympic Lifting Seminar
CrossFit Portland is excited to be hosting an Olympic Lifting seminar put on by Greg Everett and Aimee Anaya of Catalyst Athletics/The Performance Menu on Saturday & Sunday June 7-8, 9:00am - 4:00pm
The Olympic lifts develop unparalleled explosiveness for athletes of all types, but because of their relatively great technical complexity, they are often performed incorrectly, limiting their effectiveness, or even avoided entirely.
For more information and to register, visit the Olympic Weightlifting Seminar page at the Performance Menu.
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