CrossFit Portland

Thursday 12-18-2008

5 Rounds:
10 Box jumps
10 KB swings
10 Situps
10 Burpees
10 Wallballs
Rest 2 minutes

Time each round.

The CrossFit Portland Total Challenge is now scheduled. “Weigh In” on January 17th, Saturday. You’ll get your initial CrossFit Total Score that day. We will re-test on March 21st and see where everyone is at. $20 to sign up and you can sign up online under “workshops” in your Mindbody account. $10 goes to the cash prizes pot, $10 goes to the gym. Members only

Jason gets good depth on those handstand push ups. Almost always a exercise you just can’t get enough work on.

Wednesday 12-17-2008

We’ll be open this evening. See you tonight!

“Mary”
How many rounds in 20′?
5 Handstand Pushups
10 Pistols
15 Pullups

Hollow rocks/holds to finish – make sure your lower back is always pressed into the ground and you are “connected” from chin to toe. If you lose the connection, decrease difficulty by moving hands closer to your hips.

15 seconds Hold
15 seconds rock
30 seconds rest
repeat 5 times

Adam spots Rachel through some GHD situps

Nice breathing on those squats Ivan

Tuesday 12-16-2008

Max Back Squat
7 singles at 75%
GHD Situps x 6 between squats

What are your goals for the January CrossFit Total event? If you have a number in mind, I expect you to have a workout journal and to write that goal down! Your workout journal should or will have all of your max efforts on lifts on an easily accessible page, so you will always know how much weight to challenge yourself with. For example, Veronica has a small little notebook that keeps track of all her workouts and lifts, with all the maxes on the first page. Simple and effective. The workout journal is an invaluable tool to include in your training!

Post your Squat, Press, and Deadlift goals for the January CrossFit Total to comments.

Michele enjoys “box” jumps on the beach in Australia a few weeks ago. Don’t miss!

The gym will be closed today after the 9:15 am class due to the winter wonderland weather. I do so appreciate Portland not salting the roads…keeps my car from rusting. It sure makes it interesting for getting around though!

We will be Open tomorrow, Tuesday, unless it just dumps tonight.

What an awesome day we had! We met lots of new friends and spent time with old friends, too.

We learned four great exercises, and everyone did so amazing during the workout! I can’t believe how everyone rocked it! We had a special surprise animal relay finisher. So much fun! We galloped like horses, walked like bears, crawled like crabs, ran like gazelles, and pounced like tigers. RAR! Check out our video and all the amazing stuff we did!

December Girls Day Out! from CrossFit Portland on Vimeo. 

Upcoming Women’s Events:

Dinner Out! : January 23rd at 6pm at Old Wive’s Tale, please RSVP

February Girl’s Day Out

Saturday 12-13-2008

Handstand Pushups – 3 sets; go for max depth
Then 15 minutes of pullup or muscle up practice

Partner Pullups are harder for the partner than the puller.

Welcome to Chad and Jessica! They did a great job partnering on this workout. (Being married helps.) Nice work!