Tire Flipping Happy

3 Rounds

With a partner, 15 Tire Flips + Burpee. Just flip it back and forth to each other!

Traverse obstacle course, 2x with each of the following holds
1) Farmers walk kettlebells
2) Cross walk kettlebells
3) Overhead walk kettlebells
4) Clubbell in Order position
5) Pinch grip plates

Remember, no classes on Monday. Enjoy your weekend!

Welcome to Adam and Melissa who visited us from CrossFit in Culver City! We hope to return the favor and checkout their CrossFit when we visit LA.

Great start Truli!

August 29, 2008 | Filed Under News | 1 Comment

Special Friday Class and Weekend Schedule

Just a quick reminder that we will be having a special 6pm class today to help kick off your Labor Day weekend! Also, NO classes this Saturday or Monday. We’ll see you all Tuesday! Have a great weekend.

August 29, 2008 | Filed Under News | Leave a Comment

Angie

Angie - as prescribed would be

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

This workout can easily be modified with less volume (20, 50, 75 reps) or different versions of the movements (ring rows instead of pull ups). A mistake I often see is someone jumps into this and does too much and is sore for a week, unable to workout more. We make sure the volume is appropriate for where you are currently at!

Welcome to Kristen, Cassie, and Joerg to their first CrossFit Portland workout. Kristen and Joerg were both led by one of our trainers personally through Baseline and Cassie did a modified version of Angie. Everyone did a great job and Kristen already has her goals set on our members board!

August 28, 2008 | Filed Under News | 1 Comment

Gymnastics And Tumbling Class

Last night was our first official Gymastics and Tumbling class taught by Ramman. In the past, we’ve played around with handstands, gymnastics holds, and various skills on the rings. Those days have always been fun and a much different challenge than just pumping out more reps in an intense workout. As much as we love a good hard metcon, we equally want to encourage all of you to develop new skills with your new found strength and endurance. Learning a basic gymnastic trick like a smooth cartwheel can give you a sense of accomplishment like no other! I highly encourage you to attend this special class.

A message from Ramman about the class - “No experience is necessary, only the desire to explore and develop your potential for free movement! Every class is loaded with full body functional exercises chosen to develop stronger backs, abdominal muscles, wrists, knees and ankles. Strength and conditioning are extremely important because we need power to perform many acrobatic moves. Also, your body needs to be prepared for when that trick you are trying doesn’t go exactly as you planned. You need to know how to land safely and absorb the energy of the fall. While this is primarily a conditioning and flexibility class, we will be covering the basic progressions of gymnastic stunts in this course. This will include rolls, cartwheels, walkovers, headstands and handstands.”

Before Ramman’s class, we focused on front squatting heavy for the workout.

Front Squat to a heavy single

Then 5 rounds of the following

5 Front squats with 70% of heavy single
5 High box jumps
5 Knee to Armpit tuck jumps

August 27, 2008 | Filed Under News | 1 Comment

1st Annual Portland CrossFit Challenge

This past Sunday was the 1st annual Portland CrossFit Challenge! The think-tank of Nick(CF HEL), Jason(CF Clackamas), and our very own Scott organized a great event for the competitors and it was a perfect Sunday afternoon for the challenge. The workout really had some interesting components - basic movements like squats and push ups, rarely practiced CrossFit obstacles like running stairs and dirt hills, highly precise bell balls, and strongman-esque challenge of crosswalk carries. It was all capped off by a test of concentration under metabolic overload. Basically, the most fun Sunday afternoon ever. Checkout the pictures taken by professional photographer Devin Dahlgren at the event.

If you couldn’t make it to the challenge, we brought it home to you on Monday.

50 Squats
200 M run
50 Push Ups
200 M run
Crosswalk Kettlebells 24 KG/12 KG
20 Bar Balls
5 layered Jenga

Welcome to Erin, Ted, and Rob on their first CrossFit Portland workout! They really liked the challenge workout and it was a lot of fun.

and DONE!

After the workout, Sheenon practices his goal to get two or more circles on the mushroom, a gymnastic device used to prepare for the pommel course. Today, he makes it all the way in the air and gets into the second circle - SWEET!!!

August 25, 2008 | Filed Under News | 1 Comment

Ultimate Frisbee Players Hit CrossFit Hard

I had the pleasure to introduce CrossFit Portland to Shar, Julie, and Michelle - three local Ultimate Frisbee players! Ultimate is a fast and intense team sport requiring explosive first step ability, ability to react to stimuli with fluid agility, and a high anaerobic capacity. Their first workout was:

21-15-9
Kettlbell Swings
Wall Balls
Jumping Pull Ups

Ultimate players need to train for anaerobic endurance all the time and it is typically done by running various distances. The more elite and competitive the player, the shorter the distances (10-400 M) tend to be for their training. Sprinting, agility for short durations is the most important movement pattern in the game and it always baffles me when a player trains for Ultimate by running long, slow distances.

By the end of this workout, their question of “Where is the cardio?” was answered for them