CrossFit Portland On National TV
Did you catch it? CrossFit Portland was featured on the “Better” show and Better TV today! Thanks to everyone who made it to the taping of the class and check it out online here. Wasn’t Rochelle great?!?
I couldn’t help but browse through some of the other fitness videos on Better TV. This one video called “Maximize Your Workout” is priceless in so many ways. A part of me died when I saw their version of rowing…
Minimize
Heavy weights overhead and hard pulls on the rower. First timers Janel and Graham improved their rowing technique very much during the Fundamentals class!
Press - 3 heavy sets and go for 1 rep max
Skills practice with muscle ups, handstands, frogstands, etc.
Row 250 M x 5 at 5 different drag factors. Count how many strokes it takes to row 250.
Jobe
We found inspiration for today’s workout from a surprising source - Jobe, Rochelle’s nine year old son! He might look like an innocent little boy but he captured the attention of everyone with this creative combination he mixed up.
5 Rounds
20 Burpees
3 Rope Climbs
5 Handstand Push ups
Brothers Go 1-2 at CrossFit Championships in Seattle
Brothers Adam and Jake Neiffer took home 1st and 2nd place respectively at the CrossFit Championships in Seattle this past weekend. Congratulations!!! They have been dropping in here at CrossFit Portland and are two quality gentlemen in character and physical ability. I know they have been hitting the main site WODs hard and it looks like it prepared them well for the challenges at the championships. If you see them, make sure to congratulate them on this great achievement!
Your champs Adam and Jake. Adam is the quiet charmer in the top left. Jake is the sensitive mystery man backsquatting lots of weight.
CF PDX in Hawaii
Jim training at Hardass Fitness while on a two week trip to Hawaii. You’ll be able to thank him for “Fast Fran” when it comes up…
Welcome back!
SEALS Physical Screening Test
We implemented the Navy SEALS Physical Screening Test for today’s workout. It looks simple enough but it can provide a surprising wallop by the end. This is the test all SEAL candidates have to pass in order to be considered for the BUDS program.
Swim 500 yards - we are looking to get a pool on the roof 
2 Minutes, max push ups
Rest 2 minutes
2 Minutes, max sit ups
Rest 2 minutes
2 Minutes, max strict pull ups
Rest
Run 1.5 miles
Practicing the Snatch
We practiced the full snatch technique for most of class today. The snatch is one of the olympic lifts (snatch, clean, and jerk) and it is a complicated lift with many athletic rewards. The snatch is NOT DANGEROUS and many coaches don’t teach it due to a lack of knowledge of the lift and the complexity of the lift.
Snatch technique instruction
3 Rounds
Row 20 strokes for max distance
Snatch practice
225 OHS!
Aaron surprised himself today, just 2 days after the big 30th birthday with an AWESOME OHS PR. Watch him get 225!
Work up to a heavy single Overhead squat
practice rope climbs in between sets
“Baseline”
500 M Row
40 squats
30 situps
20 push ups
10 pull ups
There were many PR’s from everbody else and there are few lifts as satisfying and challenging as going for a max in the overhead squat!
Farewell to Betsey
On a sad note, some of you might have noticed our Concept Model B “Betsey” rower is no longer at the gym. We found her a good home, with green pastures (literally), and we’ll miss her dearly. Betsey was an incredible teacher of rowing technique and always made a point to remind anyone who tried pulling hard without control.
The Sun Comes Out…
Taking advantage of the sun finally showing up, we did some more short speed and explosive work outside.
8 rounds, with partner:
7 squats
60 yd sprint
5 burpees
60 yd sprint
rest while partner does the same.
3-5 minutes rest, then three sets dead hang pullups, followed by “The Wheel” drill with a medicine ball.
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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
