No Ring Dips

Thursday 09-25-08

Deadlifts 3 x 5

Heavy KB 4-8-12-16-20-24-20-16-12-8-4 breathing ladder

Did I lose my marbles during tonight’s workout? This was an atypical long one and I think everyone was anxious/nervous about finishing it. But you all did and that is awesome! All the scaling and modifications everyone came up with was very creative.

Sheila, glutes firing tight to keep the arch rock going. She’s been asking for a glute-lifting exercise and this should do the trick

“Move clock, move!”

September 24, 2008 | Filed Under News | Leave a Comment

All The Marbles

Wednesday 09-24-08

“All The Marbles”

100 – squats
90 – Wall Handstand Hold, seconds
80 – Push Ups
70 – Back Extensions/ArchRocks
60 – L-Sits/Tuck Sits/Bar L-Sit, seconds
50 – Knees to Elbows
40 – Ring Dips/Dips
30 – L- Pull Ups/Ring Rows
20 – vertical Jumps, max height, must rest between each
10 – handstand push ups

Hey Pat! Congrats on getting your 5 straight kipping pull ups yesterday. Onward and upward from here.

September 23, 2008 | Filed Under News | 2 Comments

Good Medicine

Tuesday 09-23-08
Medicine ball Mile with partner
Finish with basic gymnastics skills practice… which leads nicely into our Intro to Gymnastics and Tumbling class on Tuesday nights!

Heavy Front Squats 3 x 3 today and David turns up the juice. Finishes the last set with a triple at 249 lbs! You are such a light weight David

“The Chief” gave everyone their marching orders tonight. Olympic Lifts, good ‘O whole body calisthenics, and done at a fast pace.

Audrey recently started at CrossFit Portland and today she really cranked up the intensity another notch. We used a scaled weight to maintain speed and proper form while she dials in the movement. It was uplifting to hear Audrey scream out a “Hoorah!” at the end !

Nick is a new member at CrossFit Portland, getting in shape for the upcoming soccer season, and he has been to class almost everyday! You get a sticker for attendance Nick.

The 7:30 class voted for the full 5 round version. Here they contemplate a recount of that vote.

3,2,1…GO!

Okay, this has nothing to do with the workout but everything to do with me. So pay attention! Jess convinced me to try a new hair cut from my usual 1992 Crystal Lake high school football button picture. We settled on a very tasteful and discreet mohawk of sorts. What do you think? It reminds me of “The Last of the Mohicans” a bit…I will find you!

September 22, 2008 | Filed Under News | 2 Comments

Race For The Cure

Travis, Jay, and Mike took to the streets for the Race For The Cure this past weekend. I like seeing people putting all that CrossFitting to good use! Send us pictures of you in action from wherever you are.

This Saturday is your chance with the Fight Gone Bad fundraiser for prostate cancer and the Wounded Warrior project. Sign up, join our team today, and come to CrossFit Portland for Fight Gone Bad this Saturday starting at 9 am!

September 22, 2008 | Filed Under News | Leave a Comment

Have You Signed Up for Fight Gone Bad Next Saturday?

Monday 09-22-08

Front Squats 3 x 3

“The Chief”
Max rounds in 3 minutes of:
135 lb Power cleans, 3 reps. Weight is scaled depending on your ability.
6 Push-ups
9 Squats

Rest 1 minute. Repeat for 3 cycles

Fight Gone Bad III is less than a week away, next Saturday. First workout will start at 9 am. The scene is set so JOIN THE TEAM TODAY!!!

We are a week away from starting CrossFit classes back up at the original location! We will be sharing space at the Academy of Kung Fu and using the private weight room. It is an intimate space to get your “Fran” workout on!