Happy New Year

01-01-2009

WOD – It’ll be fun. Just come in to find out and no excuses from your News Years debauchery!

Tomorrow is the last day to sign up for On Ramp! If you are making a healthy-new-me New Years resolution, then there is no better option than On Ramp.

DON’T MAKE THIS PURCHASE your New Years resolution! By February there is going to be a gluttony of fitness equipment on Craigslist and it makes me sad to see motivation and good intentions go to waste. Sign up for On Ramp today and challenge yourself.

Nice job Rachel on the rope climb! It was a skill focus this week and I could see practice does make perfect.

December 31, 2008 | Filed Under News | Leave a Comment

Heck, Why Not?

12-31-08

Happy New Year and be safe! Oh, did you get your workout journal yet? Why not? Get one for the New Year!

“Fran all together”
45 thrusters
45 pull ups

For a period of time on CrossFit.com, back in the day, the Fran workout was tweaked and experimented with. It is too bad that Scott was around for it because he is bringing it back. Oh, if you do the 45 thrusters with 1/2 your body weight, WITHOUT LETTING GO OF THE BAR ONCE, you just made one of the more difficult CrossFit Level 2 goals. Get psyched.

Tonight, it was just a straight up suck-fest, gut check on the ergs. Post love and/or hate comments to the blog.

Chris putting the hurt on the erg.

Oops, it was the other way around.

Nice job Lauren!

December 30, 2008 | Filed Under News | 3 Comments

Constant

Tuesday 12-30-2008

Tabata box jumps

5 x 500 meter rows with 3-4 minute rest
(shoot for 10 seconds above your best
2000 meter row pace)

CONGRATS to both Tami and Lael for getting their first rope climbs and multiple times up too! I could not climb rope before CrossFit and it is one of my biggest and most memorable achievements. Nice work ladies and keep it up.

We still have a few spots available in our our New Years On Ramp. Sign up by January 1st!

Have you journal-ed your deadlifts from last night? If you haven’t, get to it! Get a small journal or log into our new forum (linked on the menu at the top of this blog) and start your own Workout journal thread in the Workout Logs forum.

Best friends raise each up there when they are down

Nice work on the deadlifts

December 29, 2008 | Filed Under News | 3 Comments

Pull and Push

Front squats and jumping pullups on a quiet Saturday.

Monday:

6 rounds, full rest
Deadlift 80% 1RM X 3
Single arm DB/KB press X 5/5

Also, check out the Joint Health and Movement class Monday night. We’ll be working thru the many different versions of the four corner balance drill.

December 28, 2008 | Filed Under Workouts | 1 Comment

Our Forum, Finally

I am excited to announce the launch of the CrossFit Portland online forum! It is linked on the front page of the blog, in the header menu. Considering how much chatter there are in classes, maybe we can fill the forum with it as well

Use the forum to help log your workouts, your PRs, your food log, and discuss whatever you like… with appropriate respect and public decency of course! Don’t be shy and use it as another tool for your fitness goals. Can’t say this enough…recording your food and workouts will take your fitness to a new level.

December 27, 2008 | Filed Under News | 1 Comment

Workout, Eat, Repeat….

3 Rounds for time:
10 Front Squats
25 Chest to bar Jumping pullups

Use a weight just under your 10RM
Jumping pullups are not a sub.

Afterward:
Accumulate 90 seconds in an L-sit, and
perform 50 PVC OH squats slowly – focus on maximizing the shoulder stretch. Alternate as needed.

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Here is a recipe to take advantage of the great Apple-Cranberry Sage Turkey Sausages available at New Seasons right now. Once they run out for the season, the Marsala Fig Sausages should still work nicely.

• 3 Apple-Cranberry Sage Turkey Sausages
• 1 small acorn squash
• 2 slices of red onion
• 1 tsp thyme
• 10 cups of mixed greens
• 1 Tbsp olive oil
• olive oil and balsamic vinegar for dressing

Halve, seed, and chop the squash into 1″ chunks. Saute the squash in the olive oil over medium heat, covered. After 10 minutes, add the red onion and the sausage, sliced into bite sized pieces. Toss often. Add the thyme. Once the squash and onion are soft, and the meat browned, serve atop a bed of the mixed greens. Drizzle with olive oil and balsamic vinegar.

Sausage salad