Coming and Going

Supermarket?
While in Chico last weekend, I sat in my car eating an avocado and leftover chicken. I was struck by the “one stop shopping” that our modern stores provide: on the left side, people buy the food that eventually sickens them. Then, they have to visit the right side of of the store to buy drugs to deal with the symptoms.

Make good choices on the left side of the store, get some intelligent exercise, and avoid the right side. It’s up to you.
Look here for a shopping guide to help with this in the coming days.

June 24, 2008 | Filed Under News | 1 Comment 

“My Quads Are Sore!!”

We are power biased. Meaning, we like to see routines that incorporate explosive movements that require maximal or near maximal contractions with a quickness.

How many rounds in 20 minutes?
4 lateral plyo push ups
6 Pull Ups to Sternum or higher
8 Broad Jumps, 90% to max distance

Rest if explosiveness and max distance starts to drop too much

June 24, 2008 | Filed Under News | 1 Comment 

Goodness Graceness

On Saturday, we took on one of the original CrossFit “lady” workouts called Grace. Grace is explosive Olympic lifting, large loads, and lots of it. A great recipe for very high work output but you also have to be very careful with form and technique. You can easily get sloppy with lumbar position once you start tiring or if you are just muscling the weight up. The clean and jerk is a fairly complicated lift so we drilled the foundational elements for a good while before doing the WOD.

“Grace”
30 Clean and Jerks, 135 lbs recommended.

As you can see, not everyone is ready to clean and jerk 135 just yet. No problem, we just scale the workout and reduce the weight so that it is challenging for everyone. It was Dionne’s first CrossFit workout and she did a great job with such a complicated lift!

June 23, 2008 | Filed Under News | Leave a Comment 

CrossFit Nutrition Seminar

Yesterday, I attended the dry run of the upcoming CrossFit nutrition seminars in Chico, CA. My friend Robb Wolf is the man behind these. His knowledge of Paleo/Zone nutrition for athletes is unmatched.
CrossFit Nutrition seminar
Lots of theory on both the Paleo diet and the Zone, root causes of disease, and tweaking your diet for performance. He also touched a bit on intermittent fasting.
Robb cooking
The lectures were interspersed with cooking demos. Quick, easy stuff that anyone can do easily. You have no excuse for not being able to feed yourself properly! We were also treated to a lunch of barbecue chicken skewers, salad, nuts, and watermelon. Gluten free beer was even available at the conclusion!

Get yourself to one of these when they come near you in the future! We will likely be hosting one here at CrossFit Portland, so stay tuned.

June 22, 2008 | Filed Under News | 5 Comments 

Nutrition for Olympic Development Ski Team Part 2

Part 2 of Scott Hagnas’s nutrition lecture to members of the Olympic Development Ski Team

That is a precious moment we are sending home to moms

June 22, 2008 | Filed Under News | 2 Comments 

Basics Strength

Strength - What a coincidence! The same night Scott goes heavy overhead at Physical Subculture, so do we.

Overhead Squat - find your max
Row 2K or practice muscle up transitions

Travis got a huge PR at 150 for his overhead squat! It was great to see everyone going heavy on one of my favorite lifts.

Basics - Thursday was a back-to-basics bodyweight variation on Angie. I was very excited to see Christine take on the harder version! When she first came to us, this would not have been a possibility. Her work capacity and strength has just increased so much.

40 Pull ups/Run 200M/ 40 Pull Ups/ Run 200 M. Repeat for Push Ups, Situps, and Squats.

Who is that lone stranger?

June 21, 2008 | Filed Under News | Leave a Comment 

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