Friday 2/15/08
Sprint intervals today. Here, arms are blurred during a warm-up drill.
16 rounds:
20m sprint, ballistic exercise x 5, 20m sprint. Rest while your partner does the same.
First 4 rounds, do clap or regular pushups, 2nd 4 rounds do jump squats, 3rd 4 rounds do situps, and the last 4 rounds are jump lunges.
Recent photos
Here are a few photos from some recent workouts. The first three are from a big team workout including the agility ladder, sprawl ball, rowing, and more.
Cooldown and compensatory movement time!
Wednesday night, 20 rounds of:
Power snatch + overhead squat x 1+1
Hanging leg raise (toes to bar) x 2
12 Days of Christmas
Wednesday night we did a workout inspired by CrossFit Seattle - the 12 days of Crossfit.
Max Day
The Level 1 class Monday night maxed on the deadlift at the end of a 4 week strength cycle.
“Coach Roche” gets a double bodyweight deadlift. Mark off another year end goal.
XX pulls a PR 325.
First time maxing, Jason gets 200.
A new PR by Jeff; 380!
“Nicki”
Michelle demonstrates great form near the end of the workout.
“Nicki”
3 Rounds for time:
Row 500m
30 Ball Slams
30 Pushups
Friday Fun
Team 6pm Friday night. Friday 7 am and 6 pm did the following team interval workout:
8 round races of
Sprint 20m
3 pullups (clap if possible)
3 burpees
3 pushups
3 V ups
rest as your partners run take a turn.
Going very quickly between the exercises was the key to a good time. Here, Bill spins quickly between pushups and V ups.
Team 7 pm.
Team 7 did overhead squats heavy for doubles. We had 5 athletes get doubles with just under bodyweight.
We wrapped up with precision jumps and L sit holds.
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CrossFit Portland South East Location Begins
When we moved to Russel Street from the southeast, we promised we would return someday. We are offering MWF 6-7 pm evening CrossFit classes at the Academy of Kung Fu in the SE, the original CrossFit Portland location.
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Joey's Hard Work Pays Off
Joey started training with Rochelle on August 16th and her commitment to hard work and the Paleo diet has really paid off. Click on her picture and checkout all her accomplishments in just a month!
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Confessions Of A PaleoWeightlifter
Travis's reflects on his Paleo journey and the life changing experience it has been at CrossFit Portland. His accomplishments go far beyond the 35 lbs of weight loss. Click on his picture to check out his story.
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CrossFit Portland Girls Day Out, Saturday, 8/18
Girls! Curious about CrossFit Portland and want to get the scoop from other CrossFit Portland girls? Click on the picture below to see all the fun from the previous Girls Day Out and email Rochelle AT crossfitportland.com to get on the contact list for the October one!
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Introduction video to CrossFit Portland
Click on the picture below to see what you will be able to do at CrossFit Portland!
- CrossFit Portland - North
740 North Russell St.
PDX, OR 97227 - CrossFit Portland - Southeast
Academy of Kung Fu
3228 SE 21st Ave
PDX, OR 97202 - t: 360.600.2333
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