Forms
CrossFit hammers home the message to use glutes and hamstrings for squating and pretty much everything else. The glute-hams are the gateway to tapping your full potential for hip force production. After doing Murph Memorial day, my quads were killing me but not my glutes and hamstrings. This made me re-examine my squat form with Rochelle and she discoverd the form issue. Today, we worked on the form for the foundational squat. It was Sandie’s first CrossFit workout and let us know how your glute hams feel tomorrow!
4 Rounds
Deadlifts x 5 medium-heavy
DB Presses x 5 medium-heavy
Squat x 25 - emphasis on form and glute-ham loading. Push your posterior, posteriorly!
DB Cleans x 10 emphasis on speed of each rep
Pull Ups x 20
Hey Ladies!
3 Rounds
Team workout
Row 1 minute for Max calories
Kettlebell swings or Kettlebell Snatches
Pull Ups or Renegade Rows
Split Jumps or Backward Lunges
200 M Run
Twisted
Quality and sustained contractions of the corset of muscles around the midsection (”core”) is essential in becoming more efficient with other multi-joint movements that move load, whether it is bodyweight or an external heavy object. Beyond situps, we worked the corset by hitting it through its rotational range of motion.
It was Ursula, Lisa, Jacob, and Pat’s first CrossFit Portland class workout and we look forward to seeing them take on the next challenge real soon. Also, welcome back to Paul who has returned from 3 month of military training. We’ve missed the Paul/Ross brotherly exchanges and competitive spirit.
Barbell Twists 3 Heavy sets 4L/4R
Clubbell Stirs x 40
Partner Workout:
Ball Situp Ladder x 2
Magic 50
Anton, a new trainer at CrossFit Portland, showed us one of his favorite combinations. A big change from Murph on Monday, the Magic 50 is a shorter high-intensity sprint.
Magic 50
Magic 50
5 Rounds of
5 DB Snatches L/R
5 DB Swings L/R
10 Burpees or (20 Double Unders for those Murphed out from Monday)
Kettlebells Are Here!
Did you see the new Kettlebells we received today? More are coming and they are from the American Kettlebell Club certification Scott and I went to back in April. It’s been a long wait but well worth it. Notice the size and center of mass don’t change with the weight of the bells because they are hollow on the inside. Plus, they just look cool when you have one overhead 
Guess which one is not the AKC kettlebell?
Notice the different technique on the swings. We’ll be introducing it in an all kettlebell workout shortly…
It just looks awesome when you lift a kettlebell that big over your head.
Murph
Once in a while, we will introduce an endurance WOD that is as much a mental challenge as it is a physical one. Memorial Day seemed appropriate this time around.
“Murph” - Back to Basics
with a 20 lb vest
Run 1 mile
100 Pull ups
200 Push Uups
300 Squats
Run 1 mile
There are many ways to do Murph, even for those just starting out with CrossFit. Remember, CrossFit by design and intention is scalable. For example, scaling Murph for those new to CrossFit is easy. Run 400 M - 25 Jumping Pull ups - 50 Ledge Push Ups - 75 squats - Run 400 M. Welcome to Karen for pacing herself really well on her first workout, and it was Murph too!
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CrossFit Portland South East Location Begins
When we moved to Russel Street from the southeast, we promised we would return someday. We are offering MWF 6-7 pm evening CrossFit classes at the Academy of Kung Fu in the SE, the original CrossFit Portland location.
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Joey's Hard Work Pays Off
Joey started training with Rochelle on August 16th and her commitment to hard work and the Paleo diet has really paid off. Click on her picture and checkout all her accomplishments in just a month!
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Confessions Of A PaleoWeightlifter
Travis's reflects on his Paleo journey and the life changing experience it has been at CrossFit Portland. His accomplishments go far beyond the 35 lbs of weight loss. Click on his picture to check out his story.
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CrossFit Portland Girls Day Out, Saturday, 8/18
Girls! Curious about CrossFit Portland and want to get the scoop from other CrossFit Portland girls? Click on the picture below to see all the fun from the previous Girls Day Out and email Rochelle AT crossfitportland.com to get on the contact list for the October one!
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Introduction video to CrossFit Portland
Click on the picture below to see what you will be able to do at CrossFit Portland!
- CrossFit Portland - North
740 North Russell St.
PDX, OR 97227 - CrossFit Portland - Southeast
Academy of Kung Fu
3228 SE 21st Ave
PDX, OR 97202 - t: 360.600.2333
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