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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CrossFit Portland Parkour Clinic with Rafe Kelley
Parkour is the art of overcoming obstacles as swiftly and efficiently as possible using only your body. The fundamentals include running, jumping, and climbing. We build on these fundamentals to improve our ability to pass over, under, around and through obstacles with more complex movements.
Rafe Kelley is a founding member of Washington’s Parkour community, and a respected member of the national and international Parkour community.
Space is limited so please register ASAP! Go to our online store and click on the "Workshops" tab to register. -
Travis's "Buff Factory" Diary
Travis has seen his abilities, strength, and stamina all increase at CrossFit Portland. He has also reduced his body mass 15+ lbs. We haven't tweaked his diet until now. Travis is transitioning into a more natural, paleo diet and he has agreed to make his experience public.
Click on the picture of Travis to see his food log as it updates daily and support him in this transition!
CrossFit Portland Around the Web
Scott's Cookbook
