Stackables

Remember those boxes from the super mario box jump workout? We stacked them up high for max height box jumps.

4 attempts at box jump heights. Score is the total of all successful attempts. After each attempt, do strict pull ups equal to 1/5 of the box jump height, round up. Also do sit-ups equal to the height of the box jumps.

Geoff hit the ceiling with a 44 1/2 inch box jump. That was quite a stack to jump onto at the end!

Desiree had the highest total score in the 6:30 class, staying consistent and making all her jumps. The boys will be boys and predictably double dared each other into missing high box jumps.

Desiree, solo mission for 31 inch box jump. She got it!

Mike is such a nice guy! Ladies, he is taken.

Travis - a brooding harlequin of sorts but also a nice guy. Have you read his food diary lately?

July 31, 2008 | Filed Under News | Leave a Comment 

Targeting, Targeting…

Gave everyone a little taste of the Parkour seminar from last weekend on Wednesday. We practiced under bars and everyone really liked it! What’s not to like? It is fast, fun, and makes you want to practice jumping into an open window on the General Lee (Dukes of Hazard reference. Wiki it).

After that, some 85% 75 M sprints. Focus on form and able to run relaxed, ball of foot contacts, pulling through the ground, and knee drive.

Finally, targeted wall balls. Or, bar balls. Various bars as the target for the thrown up ball and the throw doesn’t count unless contact is made with the bar. Plus, can’t hit the bar too hard otherwise you get a nice a little rebound surprise. Precision here is key. Many missed throws and the concentration factor was way higher.

10 under bars
4 75 M 85% Sprints

30-20-10
Bar Balls
Ring Dips/Bar Dips

Pictures…they are coming!

July 31, 2008 | Filed Under News | Leave a Comment 

Testing Limits

A 3-part charmer

A) Overhead Squat to a heavy single
B) Overhead Squat 70% of the single weight 25 times, for time
C) 5 Rounds - 3 Burpees, 3 Star Jumps

Desiree just keeps getting stronger and stronger!

July 30, 2008 | Filed Under News | 1 Comment 

Variants

Played around with a couple of different movements that can be done on a single ring. Taking a cue from Rafe, used an agility course instead of just running 400 M. Agility courses challenge coordination , balance, and can be metabolically taxing at the same time.

5 Rounds

6/6 Giant Ring Pulls
Agility Figure-8 Course x 2
6/6 Side Muscle Ups ?
100 M Sprint x 1




July 29, 2008 | Filed Under News | 1 Comment 

Highlights From Our Parkour Seminar

The Parkour seminar with Rafe Kelley was awesome!!! Rafe Kelley is an exceptional teacher and broke down complicated movements and provided safe challenges for everyone. Personally, I have a pretty big fear when it comes to leaping onto objects, vaulting over them, and anything of that nature. Throughout the seminar, I and others were visibly progressing and picking up new skills to pass over and through obstacles. It is quite exciting when you get your first kong leap over the parallel bars when you didn’t believe you would even try it in the first place.

At the end of the day, this was so much more than just a workout. The movements tested precision and coordination far more than your typical CrossFit workout and is definitely something you should try to incorporate into your program.

A big thanks to Rafe for teaching us the fundamentals and here is a quick video that I think speaks to how much fun and teachable parkour can be. There was plenty of positive mojo in our group and thanks to everyone who came from other CrossFits and parkour enthusiasts for making this such a worthwhile Saturday. Curious to see how sore I will be tomorrow and in a few days…


 





July 26, 2008 | Filed Under News | 4 Comments 

Parkour This Saturday!

Scott playing with the rung precision jump platforms he just made for the parkour seminar this Saturday. CrossFit Portland Parkour Seminar spaces still available! Just sign up online through our online store.

July 25, 2008 | Filed Under News | 1 Comment 

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