CrossFit Portland

Monday 12-1-2008

How fast can you tally 100 calories on the rower?

Row 1 minute for max calories, keep score
KB Swings = # calories on the rower
5 Burpee pull ups

Introducing CFPDX Girl’s Social Network – “kicking the addiction”!

So often we gals don’t get to see each other. I’m sure you know how it feels to be the only woman in class. Different classes, different schedules, life happens. We now have a private social network avaiable to you! Come join the group for support, blogs, forums, chats, groups, and more!

Join to start kicking your addiction!

Jay checked off two goals today. 30 pull ups done, nice. The other one is an athletic standard – Overhead squat body weight 15 times. Jay weighs 85 kilos.

Overhead Squat BW 15 reps from CrossFit Portland on Vimeo.

We modify, scale, and cook up what ever is necessary to appropriately challenge you. Today was Flint’s first class and can you see that he is in an ankle boot on his right leg? Scott cooked up something specific for Flint and he got his first dose of CrossFit, boot and all. Nice job Flint!

Tami, did I mention your OHS position is looking awesome!

Saturday 11-29-08

Overhead Squat 1-1-1-1-1-1

80 Clubbell Side Semis for time

One of Lael’s goals is an unassisted pull up. She got in good work towards it tonight with over 40 band assisted pull ups. An example of modification and scaling to challenge ones ability fully.

Jessica says Hi from CrossFit Rochester!

Happy Thanksgiving!!

A workout we borrowed from CrossFit Southwest:
Spades= 4 mountain clibers
Hearts= squats
Clubs= pushups
Diamonds= situps
Jokers= 10 burpees

Face cards=10 reps; aces= 11 reps. If you finish before the group, hold your position until everyone finishes. We worked thru the whole deck for around 30 minutes of fun!


Leapfrogging during the warmup.

Black Friday workout:

“Nichole”
How many rounds in 20 minutes?
Run 400m
Max reps pullups

Thursday, Thanksgiving 11-27-08

“Stuffed Deck” – 9:23 AM

Angel & Nate doing “Annie”.  Angel gets 9:28′ while wearing a weight vest!

I’m back in the burbs of Chi-town visiting the family for Thanksgiving. Stopped by WindyCity CrossFit to get a workout in and met up with the owner Justin Marcis. Really cool place and good people. They just moved to their new location and it is like the inside of an engine (CAP cranes hang from steel beams) meets gymnastic rings and Olympic weights.

Calling artists, we need some decals in the gym
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At the train station, feeling hungry but never that hungry. Express indeed…

Homework

Wednesday 11-26-08

“Annie”
50-40-30-20-10 rep rounds of:
Double unders
Situps

It’s the return of Frakenstein! More like a herd of them. Maybe we’ll see the werewolf and dracula, too.