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
Vertical Jump
We assessed members vertical jumps and will be dialing some of our WODs toward increasing everyones verticals. Vertical jump is an expression of power and rate of force production, two qualities that will serve anyone well to increase. An individuals back squat is highly correlated with vertical jump performance. The foundational strength gains from squatting will increase the amount of force generated during a vertical jump. When you run into Alicia, ask her what her max squat was in high school!
We also did clubbell torch lifts for a wicked total body contraction and shoulder strength. It was Angelita, Julia, Charles, and John’s first CrossFit workout and they all did very well! John’s squat form changed dramatically after some squat therapy with Scott and XX.
Eating On The Road
We were staying at the Rodeway Inn in Bellingham this weekend for the AKC coaching certification and got creative with our breakfast. The hotel offered the usual processed carb loaded options of various juices, muffins, bagels, and jam. However, they did have a microwave so we picked up some cage free eggs and ham at the local Freddy’s the night before. Got a paper soup container, blended three eggs and ham together, and microwaved it for about 3 minutes, stirring it up every now and then. Top with olive tapenade, avocade slices, and it was a pretty good scramble! Finding non-processed, low carb foods on the road can be difficult but with a little creativity and planning, it can be done.
Breakfast is served!
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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
