Over Breakfast
We have a couple of videos to share. Hope you like them and thanks for making it all possible:)
You’ll find this one on our website under “About CrossFit Portland”. A good idea of the diversity of disciplines and movements that we emphasize here at CrossFit Portland. Thrusters are great and so is tension releasing joint mobility after the thrusters.
Kamal, a fighter training with Scott, gets his CrossFit Level 2 challenge of 45 Thrusters 1/2 BW.
Finally, Jim is back from his Hawaii vacation and you know what he really misses? Lifting heavy stuff.
Rope Trick
Brought out the hemp rope for some rope whipping work. If you’ve never done this before, it is quite a body contraction to wrestle with the rope from pulling you off balance. Also, it takes the whole body to flex and extend quickly for fast and sharp rope action. Where is the cardio? 
3 Rounds
DB Snatch+OHS 10/10
20 seconds of rope whips
Farmer’s walk carry 400 M
Small Victories
In preparation for the O-Lift cert, we got some sweet Pendlay bars and plates recently. We put our new toys to good use Friday evening!
15 Rounds
5 Thrusters 65/95
3 Broad Jumps
1 Floor L-Sit or 5 L-Sit toe drags
Tabata With A Little Spice
The almighty Tabatta interval, 20 seconds of work followed by 10 seconds of rest. Repeat 7-8 times. While traditional “cardio” work can improve your aerobic capacity (and shave away strength and explosiveness over time), it does virtually nothing for your anaerobic capacity. Through interval training, like Tabata intervals, you get aerobic and anaerobic benefits during the same workout. Created and researched by Dr. Izumi Tabata (only two “T”s, not three) Who was this mad genius Dr. Tabata? Here is the abstract to the original research.
Tabata
For each exercise, repeat 20 seconds of work and 10 secs rest, 8 rounds straight. Score is the round with the fewest completed reps. Rest 1 minute between exercises.
Deadlifts or Pull Ups
Push Ups
Turkish Half Ups
Squats
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.
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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
