30 Apr
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.
29 Apr
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!
28 Apr
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.
27 Apr
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…
26 Apr
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
25 Apr
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!
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