CrossFit Portland

Hope you are having a great Sunday! I’m going to compress the last few days into one action packed ride.

Welcome to Mike and Shona on their first CrossFit Portland workout! They both did a great job on Baseline and learned how to start kipping.

Scott and Rochelle finally moved into Portland! – New residents of NE Portland and loving the 10 minute commute to the gym that does not involve crossing state lines, climbing a mountain, and going into the backwoods.

It was the first week of the Mobility and Recovery class and the turnout was very good. Just a note, the class will be moving to Mondays starting August 25th. We are making room for a tumbling class that will be on Tuesdays, taught by Ramman. Coming soon!

A preview of the tumbling class, working on the basics with Ramman. This was so much fun and challenging. Definitely have to spend more time being upside down. Oh, we got sweet new mats this week!

Friday WOD
Learn Deadlift technique and find your personal record in the lift
Then,
5 Rounds
10 Deadlifts at 50% of Max
10 Knees to Elbows

Everyone today hit a new PR in their deadlifts today!!!

Sheila getting her form aligned right

Steve pulls 300 for a PR

Sheri upping the weight and looking solid

Andrew double body weight deadlift at 320, a new PR

Saturday WOD

Safety Vault practice – putting all that physical training into application and coordinating it all. We broke down vaulting over a object one step at a time, moving with control until technique was dialed in.

Then, 4 Rounds
6 handstand push ups
6/6 pistols
6 skin the cats + pull up if possible. if not, body row.

Rochelle ends Saturday with a body weight bench press for her Level 2 requirements. Yes, she is benching on the pommel horse!

7 Rounds
5 Pull Ups and variations. Choose one that is difficult for you. If you can’t do a pull up, assisted pull up.
5 Ring Dips and variations.

1 x Row 500 M

Welcome Seth to CrossFit Portland! He has been running marathons of late and wants a change of pace, better overall fitness, and some more variety. You found the right place for that then Great job on the row with a 1:39 and got his first chain of kipping pull ups as well. The ring holds were a nice challenge!

3 Rounds
Run 400 M
50 Supermans
50 Situps

Ever so popular and simple CrossFit benchmark workout. The runs are actually 800 M but we shortened it up to make the runs faster. In general, we like to keep our workouts to a duration where you can functionally express good power output in your movements.

We welcome more new faces to CrossFit Portland – Leyda, Joshua, Eric, Alexis, Greg, Sara, Anna, Santha, and Rachel! We are super excited at all the interest!

Rochelle, ever watchful

Instead of taking this picture, I should be bridging

Here are some fun pics from Tuesday’s precision jump day. So much challenge and fun can be had with simple homemade devices like those “precision jump trainers”. If you see those on a Nike Sparq product package in a few months for $89.99, the inspiration was found here

Saturday August 9th was the second annual CrossFit Portland Girls day out.
We had a fantastic time, and met a lot of new friends.

This year’s theme was 7 year olds on the play ground.  What a fun WOD, utilizing the 400 meter block surrounding the gym. Rochelle ran us through some awesome running drills before we started, yay for skipping! The ladies ran around  the corner to meet me in the parking lot for precision jumps.  Then they took off running from the jumps and around the next corner to our faithful and up and coming trainer Rebec.  Rebec coached our girls on running jump ropes, and doubled up her coaching on the next station, hop scotch.

After the WOD the girls attempted max pull up or dead hang time.  All of the wonderful women achieved a personal record. Yahoo all!

A fun game of memory followed the work out challenging our minds and forming a bond unique only to exhausted women trying to think.

On to yummy, paleo friendly, food at Casa Naranja. A great find on Mississippi for those looking for paleo-friendly restaurants.

Then McGinns on Russel offered a wonderful mouth tour of wine starting with a summer sparkling and ending with a wonderful flavorful red.  (Wine tasting is available every Thursday and Saturday).
We let our hair down and got good and girly! Well . . . kind of. Maybe sometime we’ll get together in people clothes!

“Filthy Fifty” (or Thirty or Fifteen)
50 of each

Box Jumps
Jumping Pull Ups
KB Swings 1 pood (oops Andrew and Sheenon!)
Walking Lunges
Knees to Elbows
Push Press 45lb
Arch Rocks or Supermans
Wall Balls
Burpees
Double Unders

New Records – Kierstein set a goal for herself of a 9 minute mile by September and just walloped it on Monday after the Filthy workout. She came in sub-8 at 7:55! Sheenon has been practicing yoga for 6 years and recently started CrossFitting. He wasn’t sure if he could do a muscle up but after a little bit of coaching, got his first one. It was a hard fought squirmy one and he got it. Congrats and awesome job on those challenges!

The Filthy Fifty is the mother of all chippers. Scaling down is encouraged and appropriate. You are going to walk away worked but make sure you can come back in a day or two! Welcome to Sheri, Kelli, Rose, and Graham on their first CrossFit Portland workout. Sorry it had to be this one and you all did great

Kelli says she is an avid walker, goes to the gym to lift every now and then, and was a little intimidated to try it out at first. She picked up the movements easily, we scaled the workout appropriately for her strength & experience, and she had a great time and loved the new challenges!

Graham getting some 1-on-1 from Scott


Jarvis, wash that shirt

That is filthy

Bill rain checks the Filthy Fifty and works on thrusters in Open Gym instead. Good call

After getting my first muscle up without a false grip, the technique for a strict bar muscle up got dialed in. I think I finally got one after many unsuccessful attempts. What do you think? This one is for you Spencer!