Archive | December, 2008

Partner Happiness

11 Dec

Friday 12-12-08

Choose a partner. You and your teammate must complete each exercise before moving on to the next.  Only one person can be working at a time.  Divide the reps between each other as needed:

100 Squats
90 Jumping Pullups
80 KB Swings
70 Situps
60 Burpees
50 Lunges
40 Ring Rows
30 Partner Strict Pullups (partner spots if necessary)
20 Pistols
10 Ring Dips

The Men in Gray

Pat deserves a belated kudos for his amazing row time Wednesday. He got the second fastest time ever in the gym on the 2000 meter row on his first try. Amazing! Think of him Friday while his hamstrings are getting tight on the 7 hour flight to the east coast.

Girls! Girls! Girls!

10 Dec

Thursday 12-11-08

15 minutes:
75 Knees to elbows
then as many alternating pistol squats as you can

Girls Day Out this Saturday!

Come join us this Saturday, December 13 at 1pm for some awesome workout action! If you workout with us already, or if you workout on your own, or if you’re interested in Crossfit but are a little intimidated about the whole thing COME JOIN US! We would love to have you! We’ll look at what Crossfit is all about, what that means for us women, and get a nice little workout in while we’re at it.

Come play with us! It’s free and fabulous! Please sign up on the Website. You can go to the Online Store and then look under Workshops.

See you there!

Dirty Dianaaaaa!

9 Dec

Wednesday 12-10-2008

“Dianne”

21-15-9
Deadlift 225
Handstand Push Ups

Nice job on max presses today. We will be using your max numbers for many workouts to come. Everyone, please go get yourself a small workout journal/notebook and log your maxes and workouts! Logging your workouts will help you progress further and faster than just winging it. Also, you can start holding yourself accountable for coming to class more!



CrossFit Total In January

8 Dec

Tuesday 12-09-2008

1-1-1-1-1 Find your Max Press

7 singles at 75% of your successful max lift
max strict body rows between pressing singles(minimum of 3), until ROM descreases or you kip

5 rounds 20 second L-Sit, 40 second rest

The CrossFit Total score is your combined weight in Pressing, Squatting, and Deadlifting. We are going to have a gym CrossFit Total meet sometime in mid-January and we will be lifting heavy regularly to get everyone prepared for it.

Reveille

7 Dec

Monday 12-08-08

Navy Seals screening test(row instead of swim)

500 M All out row, 2 minutes rest
2 Minutes, max push ups
Rest 2 minutes
2 Minutes, max sit ups
Rest 2 minutes
2 Minutes, max strict pull ups
Rest
Run 1.5 miles

Find Purpose

6 Dec

Welcome to CrossFit Portland. Our purpose is to teach you the highest quality, most effective fitness and nutritional practices that can be sustained for the rest of your life. We do this through small classes, seminars, community events, and most importantly, by building a relationship with you. If you desire a committed and consistent relationship with your gym and coaches, read on.

CrossFit Portland Core Values

We will Care – a lot.

We will build a Community that values commitment and works together to achieve something greater than ourselves.

We will constantly Challenge and empower you to go beyond your greatest expectation.

We will be Honest to our training, to our education, to our business responsibilities, and most importantly to you.

We expect the same from our members. We want to build our community with people that care to help others succeed, who seek commitment and consistency in their fitness and nutritional practice, who are honest about their fears and will challenge themselves to overcome them. We know it can take a little push sometimes to get motivated. We’ll push.

We will empower you to set goals and, inch by inch, move towards becoming more fit individuals (thanks Travis). We will create growth in all components of your fitness – endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy, and especially nutrition – in concert, not in isolation.

We are more than just a 1-hour workout. We are a supportive community, we endeavor for the ideals of commitment and consistency, and we offer you an opportunity to be a part of everything we strive for and believe in.

Sincerely,

Scott, Rochelle, and Xi Xia
Owners of CrossFit Portland