Memorial Day

Happy Memorial Day! CrossFit Portland will have our regularly scheduled classes on Monday. Be prepared for something a little different…

Photos from the Championships

Here are a few more photos from the Crossfit Championships last weekend at CrossFit North.

Wallball

Click here for more photos, and be sure to check the results and 100s of more photos available at CrossFit Seattle’s website.

CrossFit Championships

CF PDX

Team CrossFit Portland at the CrossFit Championships in Seattle.
Congratulations to Nichole Dehart, winner of the under 35 female division!

Thanks to the crew at CrossFit North for putting on a great event. We’ll miss that old hangar!

Core Strength

StdlPlanche

Development of a variety of gymnastic holds leads to incredible levels of core strength and stability. The planche can take one several years of dedicated work to achieve.

When training any static hold, it is important to stay loose and relaxed. Perform dynamic relaxation and joint mobility exercises before and between attempts. You will find that residual muscle tension will compete for your strength. Only with maximal relaxation of your muscles will you be able to achieve maximal muscle recruitment during your holds. Follow your training with a focused session of joint mobility work, particularly around the shoulder girdle and neck.

Grappling for CrossFit Athletes

Pendulum

Kelley is a blur during the pendulum drill. Saturday was our first “Grappling for CrossFitters” workout, in conjunction with Straight Blast Gym. We will have an update soon on the date and time of the next class.

Ouch!

Brothers

Brothers Jacob and Adam came up from Eugene to visit us this last Saturday. It seems that broken calluses on the right hand must run in the family….

Check out this excellent article on hand care, from our good friends at CrossFit Eastside. http://www.crossfiteastside.com/2006_02_01_archive.html

Scroll down to the Feb. 3rd entry.

“Fran”

Wednesday, we started with skill work on pullups, muscle ups, and rope climbs. Several people got their first successful rope climbs, one got a first pullup, and a few did many more pullups than they had prior! We wrapped up with the classic benchmark workout- “Fran”.

Fran1

Fran2

Here, we finish with some mobility work for the hip flexors.

HipFlexors

Kettlebells available soon!

CrossFit Portland will soon be carrying kettlebells and other garage gym equipment for purchase! More information available soon…..

KBClean

The Ring Side Pull

Kelley finishes the first morning class at CFP with side ring pulls, a great core/whole body drill.

SidePull

Monday Night Mix

We did a variety of work tonight: here are a few highlights-

Bill10000

Bill gives a 10K row a try. He finishes in 43:06′, never rowing anything longer than 500m in any given workout done prior. (the evil clown got him shortly thereafter, however)

PommelWalks

Wyeth works his way around the horse in a drill requiring core strength, coordination, and balance.

SplitJerk

Nichole completes the press/jerk complex during 7:30 class. Nice work tonight, everyone!