CrossFit Portland

Joey began her CrossFit experience on August 16th, 2008. On her first visit to CrossFit Portland Joey was prescribed a modified Paleo diet with dairy until further notice, always try to baby step the changes. In less than a month Joey has lost 10 pounds and her blood pressure dropped to 110/65 and her resting pulse was a slow 59 beats per minute!

Joey attacks her workouts with vigor and always leaves knowing she gave 100%. Thanks to her postivie self-talk and willingness to push herself, Joey was able to complete the Bear (5 Dumb Bell Dead Lifts, 5 Hang Power Cleans, and 5 Thursters, every minute on the minute for 20 minutes) on pace all 20 rounds. WOW!

As Joey’s trainer I would like to say, I am proud of you and all that you have accomplished!
-Rochelle>

Awesome job Joey!!! I have seen Rochelle pushing Joey in their training and Joey pushes right back with intensity. She has overcome so many challenges that she didn’t think she could do.

Welcome to Nathan, Angel, and Nick to CrossFit Portland. It was Nick’s first crack at Baseline and I know he will be making big improvements in a month. We will retest Baseline then and see how he feels. Nathan and Angel are both CrossFit trainers and they will be jumping into the mix, leading classes in the near future. We are excited to have them!

Oh, precious seconds of rest during the Bear.

Saturday 09-13-08
“Bear”
For 20 minutes, each minute do the following. Rest whatever time is left in each minute before going again.

5 DB Deadlifts
5 DB Hang Cleans
5 DB Thrusters

Nice work Lael swinging the 1 pood in the Friday workout!

Friday

3 x 5 Hang Power Snatch

3 Rounds
10 Pull Up
10 Push Up
10 Knees to Elbows
10 Side Swings
10 DB Push Press
10 KB Swing

Tires are made for more than just flipping, they are great for dragging as well. Tire dragging takes the gym deadlift and puts it to the test on a real obstacle. Dragging a weight requires stabilization of the trunk, powerful unilateral hip extension to move the load, and quickly gets the heart rate up.

David fighting the 35lb beast with a mind of its own

Thursday

Heavy Push Jerk, find max

1 x through with partner
Clubbell Torch Presses
Tire Drags

Happy 42nd Birthday Scott!!! If you met Scott, you would never guess he was over 40 and he attributes that to his nutrition and training. He hit a couple of huge goals today as well. A straddle planche push up and a long straddle planche hold. We all celebrated by going to the Lucky Lab and enjoying some cold brews and pizza. Scott, of course, stuck with the salad but did try a bite of gluten rich pizza dough when the beer hunger started to kick in.

Putting rope climbs and ring dips to good use on Wednesday

We have much to be excited about when October rolls around. First, Girls Day Out on October 18th will be kicking off. Here are the details from Rochelle, your wonderful host and event leader.

Hi Ladies,

Last month was fun, this month should be even more fun. See ya October 18th at !:00 pm. Please RSVP by October 16th by email or phone call. rochelle AT crossfitportland.com or (360) 600-2333

Rochelle will be announcing and kicking off Women Only classes at the event as well! We are stoked about this new opportunity for more women to join CrossFit Portland. More details to come about the Womens Only classes.

Finally, starting October 2nd, we will have 6:30 AM CrossFit class on Tuesday and Thursday, giving you an opportunity to wake up with us Monday-Friday if you would like!

Wednesday

Rope Climb Practice

4 Rounds
400 M
2 Rope Climbs
15 Ring Dips

Jay is a strength and conditioning coach at U. of Portland and he has been coming to CrossFit Portland to get his training face on. When you train others all day, it is nice to have someone else just tell you what to do. Jay busts out a double body weight deadlift at 350 tonight!

After all the heavy stuff, everyone took a shot at Baseline. Short and very high intensity from everyone – that’s what I like to see. Welcome to Vince and Lisa on their first CrossFit Portland workout!