New Class Schedule!
Starting March 3rd, next week Monday, we are changing our class structure and schedule.
- We will start offering a 30 minute Fundamentals class focused on teaching the basic CrossFit movements and explaining what CrossFit is all about. Ideal for new members! See the Schedule page for more details.
- We will have one CrossFit class and anyone can attend. No more separation, just more community!
- Friday evening will have only one CrossFit class at 6:30 pm.
- Tuesday and Thursday 6:30 pm evening classes coming soon. Check back for more details.
Whew! Lots of changes and we think this will really give you, our members, the service and attention to help you reach new physical capabilities. Thank you all for the growing support and being a great community. Check the schedule page for details on Fundamentals and the new schedule starting March 3rd.
Flow Fit
We had a huge class Wednesday night! Thanks to everyone who came to workout.
We did FlowFit as our workout, 20 rounds in 20 minutes. Everyone got in quite a few practice reps beforehand, as well! (~150 squats without realizing it - well, until later…)
Touched by Tabata
Five people in the morning and 15 in the evening were touched by Tabata. For those not familiar, the Tabata Protocol requires 8 rounds of 20 seconds maximal effort followed by 10 seconds of rest. It turns out to be a very potent 4 minutes!
We completed Tabata intervals for five different exercises and took our lowest set of reps as our score. Don’t say that Rochelle and I were mean though, because we gave one minute of rest between each exercise!
Timing yourself doing Tabata workouts is a serious pain, so here’s an mp3 to make it easier. After a brief 10 second into, it starts with 8 rounds of 20 seconds of music, and 10 seconds of rest. Load this into your iPod and put it on repeat. Jump rope, run, do burpees, do whatever as hard as you can when you hear the music. Rest when it is silent. Relive the joys of this workout over and over again at home!
Touched by Tabata -mp3
Saturday 2/16/08: the DB pace line
An experimental group workout today. A DB pace line; one 14 person team. Last person runs to the front of the line, all others do reps. The line travels 400m, while doing push presses, DB deadlifts, hang snatches, and DB squats.
Lots of reps! We went light for the first try at this one. Heavier weights next time!!
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.
Valentine’s Day Massacre
A very lovely workout for a very special day. This is a 21-15-9 version of “Angie” type exercises, but there’s more. After every individual set (not each round, like XX was hoping for) there’s a little valentine! The total workout is close to an explosive half “Angie” with a half mile of running, 25 db deadlifts, and 25 ball slams.
XX got some!
DIY CrossFit PDX Shirts!
Although we have nice official t-shirts and hoodies, Tani, Sarah and Alicia (the headband crew) decided to apply CrossFit’s DIY ethic to their clothing.
These three CrossFitters have been working out with us for about two months and are super stoked. They’ve been hitting it HARD. Their enthusiasm is evidenced not only by their shirts but also the progress they’ve been making.
Thanks to these three, and all of the new faces that continue to make CrossFit Portland a great community.
Farmers Walks Around the Block
Last Saturday was a beautiful day for farmers walks with nice and heavy dumbbells around the block. Spring is definitely in the air. What surprises await for this Saturday? Scott and I are cooking up something fun for sure.
Looks like this is a piece of cake for Hannah!
Moving More Freely
This is definitely a self-congratulatory post but I am so excited I have to share. When I started CrossFit 8 months ago, I was pretty strong but absolutely immobile in my spine. My back arch had about as much curve as the Hawthorne bridge. After working with Scott on mobility exercises, foam rolling, and general CrossFit strengthening, my bridge actually has some mathematical curve to it! Getting stronger is great but having more mobility to apply that strength is just pure gold.
Look at me now!
Getting up at 7am
Michele, Cory, and Tim were challenged Friday morning with a “supply and demand” workout. Descending number of DB snatches coupled with increasing number of sit ups. Instead of a cup of coffee, we learned rope climbs.
Cory showing off the one arm, no feet rope climb.
-
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
