Tuesday and Thursday Classes Start April 1st
Our members have spoken and we will be adding 6:30 PM Tuesday and Thursday classes starting April 1st! No April Fools here. We, the trainers, our stoked about this interest and demand for more classes. Checkout our schedule for the complete list of class times during the week. I guess we must be doing something right 
Indian Spiced Broccoli Slaw
Here is another easy, cheap veggie idea. Buy a bag of ready made broccoli slaw. Heat 1-2 Tbsp of olive oil over medium heat in a skillet, add 1 tsp of mustard seeds. Cover and cook until the seeds stop popping. Add the whole bag of slaw, plus 1 tsp cumin and 1/4 tsp of turmeric. Saute for 3-5 minutes, tossing occasionally, until the slaw is soft. Add 2 Tbsp of lemon juice. Stir and serve. This can even be a good breakfast, just top with eggs.
CF PDX in Costa Rica
hola amigos,
greetings from costa rica. thought i{d see what you all are up to. sounds like i{m missing a cold week in ptown. CR has been great. gotten in lots and lots of surfing, a little kiting, and lots of sandy beach runs. i{ve done a couple WODs so far. my shoulder is strong enough to get me out into the waves this year, and am having no problems holding my kite down in whitecapping winds. yeah crossfit! hope you guys are doing great. see you soon.
jeri
Have a safe trip, and we’ll see you soon!
3rd Year Anniversary Workout!
Yesterday we celebrated the third anniversary of CrossFit Portland with a difficult variation of “Fran.”
3 minutes of work, 3 minutes of rest. 3 sets for rounds of:
10 heavy thrusters
10 pull-ups
Rochelle instructed everyone to work 3 times as hard since we got a 3 minute rest. I did my best and possibly had an out of body experience during my last set of pull-ups. B-R-U-T-A-L!
Here are some pics from the evening:
Muscle Up - Who’s next?
Exciting news for Anton and Garry last week as they got their first muscle ups. Great job guys! Who’s next? My guess is a lady will be taking on the challenge…
What We Do, Fun To Do
Working out can be challenging, fun, and done with others in a community. Or, it can be predictable, unstimulating, and just another borefest at the gym where you wander from one exercise to the next, pushing out the repititions with the same mental attention and engagement as driving down the highway.
We think the fun, challenging community just makes more sense!
Running, and the Windmill Complex Returns….
The Wednesday night main event was the handicapped mile. We ran a mile the previous week, and recorded everyone’s times. This week, everyone started in reverse order, handicapped by their times from the week before. Everyone finishes at the same time, plus or minus any improvement! The finish was pretty hectic. Congrats on some nice times!
We followed this with light/high rep one arm snatches to windmills, with a focus on shoulder stability.
Cabbage and Bacon
Here is a simple and inexpensive way to get a good dose of vegetables into a meal. It’s really tasty, as well!
Buy a head of cabbage, and a slice or two of bacon. Choose bacon without nitrates. Bacon ends work well for this recipe. You’ll save going with the bacon ends - it’s just bacon that couldn’t be cut into nice, neat slices. I spent a whopping $1.13 for this filling, nutritious meal at New Seasons market. Don’t say that you cannot afford to feed yourself properly!
Heat a dash of olive oil in a large skillet, chop the bacon, then heat the bacon for a few minutes until it starts to get soft. Meanwhile, chop the cabbage in half, cut out the core, then chop it into wedges. Add to the skillet, breaking up the cabbage a bit as you do. Reduce the heat to medium-low . Add about 1/4 cup of water, cover, and cook for around 30 minutes, or until the cabbage is soft and tender. Stir the cabbage several times while cooking.
I will often eat this all by myself as one meal (with some other protein, usually), as I try for 1/2 lb of vegetables or more at most meals. Enjoy!
Fuel Grade
If you’ve been hanging around the gym, you will no doubt hear the words “paleo”, “Zone”, and “insulin response” in our discussions about nutrition and what foods to eat. You might have even seen Scott with his mammoth crockpot and his latest paleo recipe for his second recipe book. When you are working this hard to be fit, your attention to food and nutrition should be just as important as learning hip explosion or an upgright body squat.
A recently released book, Good Calories, Bad Calories, by Gary Taubes, presents a thorough review of the literature regarding the high-carb, low-fat health initiative started in the 70’s and how the research never did quite add up. Too busy to read? Check out his lecture at UC Berkley here.
Trevor’s Sweat Angel
Not content to rest following a grueling workout, Trevor’s sweat angel gets busy with some kettlebell swings.
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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
