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.
Many Happy Returns!
Guess who’s back? Sue! You might remember her from a YouTube front lever video that has drawn much attention. She just got back from a sweet vacation in Mexico and a long hiatus from CrossFit. Her form was looking good on the side swings and her sass was in full effect as well. We have really missed Sue!
It was also Aaron’s 30th birthday today and lets wish him many happy returns. Aaron is a trainer at CrossFit Portland and the go-to guy if you want a customized birthday workout tailored for you 
8 Rounds
teams of 6-7
4 squats
6 clubbell side swings
5-10-5 sprint drill
1600 M group congo run
Heavy Mix
Sandbag runs is always a fun time! A impressive goal to work towards is the Rutman Sandbag Mile. Whew, give me Fight Gone Bad anytime instead of that!
backsquat 5 x 5
L-Pulls 4 max sets
Handstand Push Ups 4 max sets
Sandbag 400 M carry, 30% bodyweight
Sub 7:00 2000 M Row?
Kamal, a fighter in training, has been hitting it hard with Scott and his consistent progress seems to be limitless. He went for the 2000 M row today, hoping to crack 7:20, and this is the longest distance he has ever rowed except for 500 M. Check out his time! There was still some left in the tank and with some pacing adjustments, he’ll be breaking through the 7:00 barrier anytime now.
“Fight Gone Bad”
A CrossFit benchmark workout that exposes all weaknesses. Pacing is of utmost importance and there are many different strategies to achieve a high score.
3 Rounds, each round is
1 minute Row for calories
1 minute Wall Ball #20
1 minute Box Jump 20″
1 minute Sumo Deadlift High Pull #75
1 minute Push press #75
1 minute Rest
Count total reps after 3 rounds for your score. A score above 300 is really good and congrats to Matt who got 303!!! Also, our new member Lael accomplished the difficult feat of pacing herself with steady scores for all three rounds.
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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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