CrossFit Portland

Today, I visited Bodytribe (the Physical Subculture gym) in Sacramento, CA. A great gym – very similar to CrossFit Portland in many ways. Joint mobility before training, functional movements requiring coordination, high intensity combos, and drills to release the tension at the close of the session. Chip Conrad is the man behind the place. You can check out his book here.

I had a fun session while here, and even set a PR. Here is 5 reps in the overhead squat at bodyweight. (well, I actually dumped this try, but on the next try I got it for 5)

Workout:

Overhead squats – heavy sets of 5
Jerk supports – took quite a few tries, but I finally got 275 up.
Bent presses and playing with the different clubs to finish.

Thanks, everyone!

A few new combos that we have been working on: First, Kamal does rounds of 200m runs, 7 hammer swings each direction with the 35 lb clubbell, and 7 swings with the 32kg kettlebell. Second, a 25 lb mill/thruster/front circle to mill/flag squat combo I borrowed from the Bodytribe guys. (I’m off to Sacramento visit these guys tomorrow morning) Lastly, my new finisher: L-sit to tuck planche to renegade row to clean to thruster. The combination of gymnastic and Olympic lift variants within the same exercise is potent.

It’s pretty amazing the metabolic wallop you can get from just carrying something heavy and trying to walk around with it. Then after you put it down, what if you ran to pick it up again?

pull ups 5 x 5
kipping, strict, L-Pull Ups, weighted pull ups

w/ partner
Run and Farmers walk heavy kettlebells/dumbbells
While one person walks with weights in one direction
The other person runs in the other. When they meet, switch carrier and runner.
How many 400 M laps in 20 minutes?

Take note of Jay’s “tight shirt”. Have you been eating chicken crust pizzas and cutting back on your processed carbs?

Heavy Back Squats – get deep!
3 x 5 if you are new to back squatting
4 x 3 for more experienced

Ring Push Ups
4 Max Sets

“The Wheel” with the medicine ball to finish

I wasn’t there to witness it but something tells me this was AWESOME. Jacob picks up the 246lb Atlas Stone and parks it up on the platform. Strongmen everywhere nods their approval.

It didn’t look so hard at first during the warm up but those quick spider-lunge-mountain-climber burpees packed quite the wallop. We had some visitors check out CrossFit Portland and they are looking to start CrossFit Eugene. We wish them the best and look out for CrossFit Eugene in the near future!

Team Workout

4 Rounds
Row 250
10 Burpee Spider Lunge Mountain Climbers
15 Push Jerks
10 Squat Jumps
Rest