After the “Smack” special last night, we wanted to move away from anything overhead for a bit.
Most notable achievement of the night: A good picture of our recent new member Jay! We warmed up with 3 rounds of FlowFit, a calisthenics sequence that never fails to get your joints and muscles ready for what’s to come.
2 Rounds
5 Stations
500M max row
Rest
40 Rack Lunges
25 Renegade Row
20/20 1-Arm suitcase deadlifts
Only switch stations after everyone has finished their exercise.
Smack!
Steve wasn’t going to miss his CrossFit Portland birthday gift again and he was in attendance for the special occasion tonight. We named the WOD “Smack” and there were two versions. The morning crew received:
4 Rounds
36 OHS
36 Arch Rocks
36 Hollow Ups
Total of 432 reps, 1 for each month since Steve was born.
The night crew got something a little different:
3 or 4 Rounds
36 OHS
36 KB Swings
36″ L Sit or N-tuck
Steve did the OHS with 72 lbs 
Please let us know when your birthday is coming up!
Happy Birthday Steve…but no Steve???
I found out that Steve’s special lady friend planned a special dinner for him tonight so I’m putting the “Smack” birthday workout back in the holster for now. Tonight, we did the following:
200M, 25 walking pushups, 5 squat jumps (focus on quality of contraction on these)
400M, 20 walking pushups, 4 squat jumps
800M, 15 walking pushups, 3 squat jumps
400M, 20 walking pushups, 4 squat jumps
200M, 25 walking pushups, 5 squat jumps
Welcome to Shellie and Pat who did their first CrossFit Portland workout! Our new members Katie, Clay, and Michelle did very well with this running intensive day.
CrossFit in Muscle & Fitness
If you haven’t seen it or heard about it, CrossFit made a big splash in the April issue of Muscle & Fitness. Here is the video production of the main attraction, the “Filthy 50″ workout. Hmmm…we haven’t touched this WOD in quite a while now…
Little Linda
Oh, Linda is not so little. As prescribed it would be deadlift 1 1/2 BW, bench press BW, clean 3/4 BW. We made some adjustments so everyone could experience it and walk home to tell their friends about it! Finally, a Portland beautiful day so we did the workout under the sun.
10,9,8,7….1 of the following
deadlift 95
pushups
clean 45-65
Reactive Strength, Part 2
Same workout for the night class but take out the back squats and increase the work-rest ratio to 40 seconds on - 20 seconds off. We switched out hammer swings and inserted burpees for a little bit of fun!
This thread deserved a “part 2″ because we want to welcome back Ross from surfing in Indonesia. It looked like he kept himself in good shape while on the other side of the world. Also, Erin, a new member and wildland firefighter is utilizing her Starter Pack fully. She will be a firebeather soon enough with that type of intensity. Welcome to Tiffany and her first CrossFit class!
Inspired by the “300″ training video, Jim brought in a homemade sprint-resist harness. I took it for a test ride and it resists very well. Putting it on felt fine, running with it felt good, but getting pulled onto my rear was a little set back!
Reactive Strength
A focus today was building the reactive strength through the achilles tendon and our legs to help with jumping. Started with jump roping first while the neural activation for quick skips is fresh.
3 times through
25 skips
25 side bells or ski jumps
25 split jumps
12/12 single leg jumps
5 double unders
Then back squatted or push pressed depending on what you did this week. Finally, a little steady metcon.
4 Rounds, 30 seconds on - 30 rest
squats
push press
clubbell hammer swings
KB 1-Arm Swings
Bill’s squat is almost parallel, a big step forward from where he was before. Christine’s squat is coming along nicely as well!
Bottom-to-Top-to-Bottom
We started class with joint mobility warm-up, bottom-to-top-to-bottom. Plenty of circles with every joint, especially in the T-spine.
First, the strength work:
Max Ring Dips 3 sets
Backsquat 3 x 5 (working on that vertical jump base)
Then, progressed to explosive movements coupled with tight core and inversion movements for the metcon.
1-2-3-4-5-4-3-2-1
“Explosive” Burpee (push up and snap into a squat, immediately jump up 90%, rest if feeling fatigued)
Headstand Presses (controlled lowering if you can)
Ryan made great strides with the headstand press by the end of the night! The headstand press engages the core, back extensors, and the necessary tightness required for an eventual silent and still handstand.
Eye On The Prize
4 Rounds -> 400M Run + 10L/10R Snatch to Turkish Get Up
The Turkisk Get Up is a total body strength and conditioning exercise. It works your flexiblity, coordination, shoulder and scapula strength, core integrity, and focus under pressure. You gotta love the ye ol’ lifts of yore.
The key to this workout is like Travis said, “keep your eye on the prize!” First workout for Chris, Erin, Katie, and Clay and I think they understand CrossFit a little better now They put in an impressive first night’s worth of work!
Tens
One person works their 10 reps while the other rests.
10 rounds of 10 kettlebell SDHP (Sumo Deadlift High Pull), with a partner.
10 rounds of 10 tuck jumps, with a partner.
Strength and technique practice:
2 rounds of max pull ups. David ripped it up and got 32 pull ups!
Sorry, no pics today
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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.
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