21 May
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
20 May
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.
20 May
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!
19 May
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
17 May
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
16 May
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!
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