CrossFit Portland

We received a new shipment of boxes from Jubal and a dreamy physical challenge became reality. Leaping through the boxes is basically depth jumps followed by reactive jumps and with more coordination and accuracy involved. Quick loading for improving reactive quickness. If you don’t recognize the theme in the jump video, you are either too young (so I’m old then…) or you played outside

Fun:
Snatch Balance Practice
3 x 3

WOD:
2 x
Frogger
Max Push Ups

Max Pull Ups to finish

I love bridge work!

Practice: Back Bends and Bridge Work Progressions.

WOD:
3 Rounds
400 M Run
21 Renegade Rows, go heavy
12 Kettlebell Swings, go heavy

Finisher:
L – Sits
10 x 10 seconds

Big Congrats to Mike B. for getting his Level 1 10 second L-Sit! Developing the strength wasn’t the hard part but increasing the hamstring flexibility has been a life long challenge for Mike and he got it done to get his L-Sit goal.

Carry something really heavy and move as fast as you can with it. It might be just a quick walk but the physical stress is quite potent in a very short duration. Jim demonstrates moving quickly with load ( 2 x 173 lb weights!) as he trains with Scott for the Highland games.

Gymnastic Practice
accumulate 1- 3 minutes of handstand & wall supported handstand
5 trips around pommel horse
5 parallel bars traverses
10 Skin the Cats
10 Muscle Ups or supported muscle ups

Walk 200 ft
2 x each of the following
Heavy Farmers Walk
Bus Drivers Walk
Overhead Walk
Crosswalk Left
Crosswalk Right

We salute you Jim!

A little late but we had a 3-part WOD on Monday. Kinda of like a nice sit down meal…just no sweet desserts. Congrats to Elizabeth, Andrea, Katie, Dianna, and Willem on their first CrossFit Porltand workout! They all worked with Rochelle in a small group and did “Baseline”.

Strength: 3 x 3 heavy push press
Gymnastique: Ring Jack Knives 3 x 8
WOD:
How many rounds in 10 minutes?
7 Push Press
7 Bent Over Row
7 Box Jumps, soft landing

Katie loading her anterior chain in the bottom of the jumping pull up

Jarvis with excellent front rack position. Elbows up, arms parallel to ground, shoulders bearing the weight of the bar.

The Catalyst Athletics Olympic Lifting Seminar DVD was filmed at CrossFit Portland in June, by Scott actually! Get it for the unbeatable instruction from Greg and Aimee or get it to remember the gym before the pull up system. So much has happened in a month…

Here is an easy summer salad idea. I tossed this together for an end of the hike meal this last weekend, and it hit the spot.

Toss arugula, frisee, and red leaf lettuce in a bowl. Add thinly sliced strawberries, steak cut into bite sized pieces, chopped green onions, and pine nuts. Sprinkle on some herbes de provence, then add balsamic vinegar and olive oil. Enjoy!

Most of these ingredients can be found easily at Trader Joe’s. Check out the first installment of my Paleo shopping guide featuring Trader Joe’s on my blog here.