24 Jul
The Clean is the first part of the Olympic event, Clean & Jerk. You lift a weight from the floor to standing up erect with the weight on your shoulders. It develops contractile explosiveness not only in hip extension (think jumping) but also quickness to flex back into a squat position after extending the bar.
Thursday Workout:
Clean from ground – learn technique, practice with light bar, then clean heavier weights. Good times!
23 Jul
Scott’s been cooking again. He tried this workout first on Sunday and made sure it was digestible. Two Tabata row intervals with the basics sandwiched between them.
CrossFit Clackamas visited us today for a workout and it was great meeting other local CrossFit trainers! Check out CrossFit Clackamas’s blog here and we’ll need to return the favor and see their box as well.
The last two pull up bars were installed today as well! Now we have a bar for every height and the tall bar is great for burpee-to-pull ups combination. 40 feet of continuous bars makes for a very interesting traverse.
Tabata row – 20 seconds on – 10 seconds rest, maintain calorie score for 8 rounds
35 Pull Ups
70 Push Ups
105 Squats
Tabata row – 20 seconds on – 10 seconds rest, maintain calorie score for 8 rounds
Richard, ex-collegiate rower, staring down Tabata.
22 Jul
On Saturday, Eric went after a PR of 370 in the deadlift to get on the big board. The lift was intense and he pulled it off! 370 at 175 bodyweight gives him a deadlift ratio of over twice bodyweight, 2.11. Nice job Eric!
21 Jul
Our new shirts came in last week and they are amazing. Soft, fitted, light for summer, and a zen-inducing color mix. Hurry and get yours today through our online store before we run out. They are moving!
Lael looking color balanced and Strong in her new cap sleeves!
The tank top
The back
20 Jul
Inspired by the nostalgia of Super Mario Brothers, the Friday workout was The Konami Code, aka The Contra Code! Remember all those hours we could have been running outside and playing on the jungle gym instead of video games?
30 Kettlebell Snatch weak arm
30 Kettlebell Snatch strong arm
20 Pistol squats weak leg
20 pisto squats strong leg
400 M Run Left
400 M Run Right
400 M Run Left
400 M Run Right
Handstand (or wall handstand) for 1 minute
Tuck Front Lever for 30 ”
Traverse Pull Up Bar x 1
19 Jul
My new favorite summer Thai dish of late is Larb (pronounced more like “Laap”). Lime, mint, shallots, ground chilies, and other flavors combine into an epic paleo-friendly meal. Traditionally eaten with sticky rice and your hands (a bit of rice, dab the larb, heaven), most restaurants will also provide a side of cabbage leaves or romaine to make laap wraps. Best Larb in town: Kesone Thai. In fact, some of the best “atypical” paleo-friendly Thai dishes I have ever had. I am always available if you want to visit Kesone and would like menu consultation 
I tried this recipe on line and it turned out great! So easy to make too. Just fry up the ground meat (traditionally pork) and put into a bowl. Add seasonings and veggies until flavor is to your liking. For instance, I used much less lime juice then recommended. Curious to see how it tastes with some fish oil(omega-3′s) added to it. The recipe already calls for fish sauce so the oil might not conflict with the other flavors. Oh, there is usually a bit of toasted rice in Laab. Kesone makes it with toasted brown rice and it adds a crunchy texture to it that I like. You can always ask the owner/chef to forgo the rice!
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