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.
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
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
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
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 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”.
Here, we finish with some mobility work for the hip flexors.
Kettlebells available soon!
CrossFit Portland will soon be carrying kettlebells and other garage gym equipment for purchase! More information available soon…..
The Ring Side Pull
Kelley finishes the first morning class at CFP with side ring pulls, a great core/whole body drill.
Monday Night Mix
We did a variety of work tonight: here are a few highlights-
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)
Wyeth works his way around the horse in a drill requiring core strength, coordination, and balance.
Nichole completes the press/jerk complex during 7:30 class. Nice work tonight, everyone!
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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.
CrossFit Portland Around the Web
Scott's Cookbook
