18 Nov
Push Press 5 x 5
Partner Relay
6 Rounds each
10 Ninja Chops, 10 Jumping Sit Ups
Jason pays homage to the stimulating power of disadvantageous levers in the natural Glute Ham Raise. Stepping on your partners soles is actually a very effective way to lock down the body and much more comfortable than holding onto their calves.
17 Nov
Tuesday 11-18-08
Oldie 2001 CrossFit.com workout
30 Strict Push-ups.
15 Glute-ham raises with partner
25 Push-ups feet elevated 1 foot from floor.
12 Glute-ham raises
20 Push-ups feet raised 2 feet from floor.
9 Glute-ham raises
15 Push-ups feet raised 3 feet from floor.
6 Glute-ham raises
10 Push-ups feet raised 4 feet from floor.
1. No sagging of the hips on the push ups
2. No swinging on the glute ham raises
Scott’s CST class is every Monday at 7:30pm. Here you’ll learn great mobility and recovery moves to help unwind everything you’re doing to your body, whether it’s Gertrude or sitting at the computer with bad posture. We had a nice dose of fairly intense WODs last week, make sure you treat your body to some good mobility and recovery!
16 Nov
CrossFit and setting objective goals go hand-in-hand. An area of solid goals to pursue are lifting standards in relation to your own body weight(BW). If you are big and heavy and can lift 300 lbs, good. But if you are compact, light and can lift 300 lbs, that is efficient and better. Some popular BW goals include BW x 2 Squat, BW Overhead Squat, and BW x 2 Deadlift. One lift is nice, how about 15? BW x 2 Deadlift for 15 reps is quite the accomplishment.
Don’t forget to use the goals board! Once you have picked some specific goal(s) that you’d like to work toward, put them on the board, then work to make them happen. Many specific goals will need some extra work beyond what we do in class. Use the open gym time around the classes to work toward these goals.
Scott Hagnas completes a goal: 15 deadlifts at double bodyweight (325 lbs).
Scotty Hagnas 15 reps Deadlift BWx2 from CrossFit Portland on Vimeo.
Today’s workout was just lunges around the block. That’s it? Yup, they sneak up on you.
14 Nov
November 11-15-08
400 M Walking Lunges for time
Core finisher – 3 rounds, ring support max effort
Friday evening classes have arrived at our main gym. Today was our first one and everyone took on a CrossFit Portland benchmark, “Gertrude”.
Jay C gets quality time on the dream machine.
14 Nov
Gertrude
3 Rounds
13 Hang Squat Cleans
5 Muscle Ups
21 Double Unders
Congrats to Dori on her first workout with us! She rocked her Baseline and did a great job going solo with the burbee/slamballs WOD!
13 Nov
Thursday 11-13-08
Push Press 5 x 5
Groups of 3 relay, can’t pass person ahead of you
4 Rounds
10 Burpees and Jump to High Bar Touch
10 Slam Balls
Guess who is back?! Can you guess who the two lovable gentlemen are?
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