Level 1
As of Wednesday night, we have two new CrossFit Level 1s- Eric Zoerner and Jess Chang. Congratulations! The 7:30 pm Monday night class and 7:00 pm Friday night class will be limited to CF level 1 and above starting October 22nd. This will allow us to have classes of similar ability levels which will mean faster progress for everyone.
Here David does kettlebell swings as he works thru the skills on level 1.
We wrapped up with a pinch grip plate carry - how many trips in 2 minutes?
Back from San Diego
We’re back from a great trip south. We both went to the Performance Weightlifting Cert in Fallbrook, CA. It was very well done, and both Rochelle and I came away with plenty of practical information. It was great fun, as well. If you are interested in Olympic Weightlifting, I’d recommend getting to one of these. Be prepared for lots of work on the Olympic lifts this winter!
Lifting at the seminar.
Camp CrossFit Portland. We stayed at the Dripping Springs campsite east of Temecula, CA. Only 10 minutes out of town, but on the edge of a wilderness area. It felt like you were in the middle of nowhere. We got in a hike into the wilderness on Friday.
Greg Everett is the guy behind the Performance Weightlifting Seminars. On Saturday night, we went up to Coach Burgener’s house for a barbecue. While there, Greg hits a PR in the power clean and jerk - 132 kg.
After the lifting, time to cook. We were in charge of the desserts. Here, Paleo sweet potato pie goes into the oven alongside herbed sweet potatoes. Thanks to the Burgeners for the hospitality, and to everyone at the cert for a great weekend!
Off to San Diego
Rochelle and I are off early Friday morning to San Diego for the Performance Weightlifting Seminar/cert, and to take a mini vacation. Classes will still run as normal. See everyone next week!
Here are a few lifts from an impromptu session last Saturday. I need to work on that second pull!
Monday Night
We have been working thru CrossFit Seattle’s skill levels over the last few months. Bill’s level 1 list went MIA, so Monday night he completed all of the tasks in under one hour! Here he is about to start the final round of “Christine” to complete the level. Strong work!
Here, Sue does kettlebell cross chops in a quick finisher workout:
3 rounds:
10 Overhead situps
10L/10R KB cross chops
Parkour Day
On Saturday, Oct. 13th, at 10:30 am, we will be meeting at Wallace Park for a few hours of Parkour fun. The park is at NW 25th and Raleigh. Come out and take some functional movements to the street!
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ANNOUNCEMENTS & UPCOMING EVENTS
Click on the picture below to see what you will be able to do at CrossFit Portland!
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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
