Sandbag Construction
The first of 40 mini sandbags is done. I spent a few hours in the sun on Friday, constructing mini sandbags that we will place into larger bags for various exercises. The 2 1/2 lb mini-bags will make the sandbag micro-adjustable to the exercise and person. A big job, but worth it! A great sandbag construction guide can be found here.
Monday night, the Level 1 class took the bag for a test drive around the block @ 33% of bodyweight.
Level 2!
Congratulations to Aaron Schmidt, who passed the final Level 2 challenge Tuesday morning. He did “Helen” in 9:14′. Strong work, and good luck on the next level!
“V” Sits
The next progression from a “L” sit is the “V” sit. Jason does rounds of “V” sits for time instead of “L”s.
Compress your knees to your chest as much as possible, then straighten them out into the V. Excellent flexibility will be crucial.
Debut of the Slosh Pipe
Wednesday night, we wrapped up with a trial run at the slosh pipes. Unstable PVC pipes filled 2/3rds with water. Brutal. Team Zercher carries were on the menu tonight, following some Turkish half ups and planks.
Afterward, we played around with them some - here Aaron gets an overhead squat with the beast.
Parkour Saturday
Here is a quick video of some Parkour fun from the Wallace Park area in NW Portland. Great fun, and a very functional application of fitness. Nothing too fancy, but keep in mind that this was only the first or second time trying this stuff for any of us. We will be doing more of these in the future!
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.
-
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.
-
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!
-
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.
-
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!
-
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
Email Us
Locations
Contact
CrossFit Portland Around the Web
Scott's Cookbook
