CrossFit Portland

Tuesday 10-21-08

Max Deadlift – find your 1 repetition max deadlift.

Tonight looked like a really fun workout, just body weight, and a grease the groove format of sorts. Welcome to James and Noel on their first Crossfit Portland workout! Noel did a great job on the rope climbs. She started with just rope pulls, then challenged herself with climbing up the rope, and managed to get quite a ways up there considering where she started. Way to challenge yourself

Also welcome to friends of mine, John and Jen, who are visiting us from Windy City CrossFit in Chicago. They made their home CrossFit proud with their effort and intensity. BTW, nice shirts.

Jessica gets 35 lb, 1/3 bodyweight, with the weighted pistol. Easy! Come on, add more weight!

Monday 10-20-08

10 Rounds

2/2 pistols (weighted if necessary)
2/2 1 arm push ups
1 rope climb
3 toes to bar, no swing, controlled

YEEEEHAAAWWWW!

Saturday 10-18-08

Push Press 5 x 3
Traverse bar in between sets

10 Rounds
Rope Whips 15″ On/ 45″ Off

Friday 10-17-08

30″ on/30 off 12 minutes
KB Swing

2 Rounds

20 squats
10/10 lunges
10/10 jump lunges
10 jump squats
rest 1 minute

Overhead heavy tonight. Travis sets a new PR at 157! Now if he would have listened to me, it would be 165 as well

After the overhead squats, double unders were next. Lisa and Steve were the only group to finish all 20 rounds in the time available. 16 minutes, nice work!

Who’s ready for our second Girls Day Out? WE ARE! We’re so excited and can’t wait to see everyone, eat yummy paleo food, relax in the spa, and get a good, fun workout to boot! Did we mention it’s free?!?! Well it is! So bring a friend, or two, or three, and come check out what CrossFit is all about! (Girls only, no smelly boys please.)

Saturday, October 18 at 1pm

CrossFit Portland Girls now has a new home all our own! Come check out our blog! Here you’ll find tips, support, information and news about being a woman, living well, and making positive changes in your lifestyle.