Super Bowl, CrossFit style
2-1-2009
Super Bowl Sunday – get ready to sit on your haunches for 5+ hours and soak in 4 1/2 hours of commercials and 1/2 hour of athletic action. Lets make the evening a little more interesting, CrossFit style.
Once the party starts ( TV is on and anything Super Bowl related is on it), the “workout” starts. Non-crossfitting friends with you for the big game? What a great way to introduce them to a little CrossFit!
Post total results to comments
For every beer commercial – 10 situps
For every fast food commercial – 10 squats
For every shot of excessive cleavage, commercial or game – 2 burpees
Every point scored – do a pistol squat
Every turnover – handstand push up
During halftime, if/when the Boss plays “Born In The USA”, hold in the plank for the whole song.
Frellen
1-31-2009
“Frellen” – 3 rounds for time
Run 400m
15 DB thrusters m-35 w-25
15 pullups
Dynamic ROM to finish
Stay tuned for your Super Bowl home workout on Sunday 
Drag Race
1-30-2009
3 rounds:
Hang Power Clean 50%BW x 15
Row 500m
rest 5 minutes
Try to finish each round in 2:20 or less.
ROM work:
7 Bridge wall walks or bridge holds
Congrats to Des on getting her first rope climbs!
This morning was the conclusion of a New Years On Ramp program and everyone re-tested their Baseline times from their first session, four weeks ago. Everyone made huge improvements (as a group, a 42% decrease in their baseline times!). More importantly, their nutritional practices have expanded to Paleo and they have a rock solid skills foundation going forward into our classes. Congratulations to all of you who have made the commitment to your health and fitness and looking forward to training with you in class!
| Baseline Before | Baseline After | |
|---|---|---|
| Shannon | 11:40 | 6:45 |
| Tonia | 11:08 | 6:19 |
| Noah | 9:24 | 5:57 |
| Lindsay | 9:11 | 5:23 |
Sign Up online for On Ramp today! Space is limited.
Batting Practice
1-29-2009
1) 5 rounds for form:
4 Deadlifts @ 77% max
2 Rope climbs, no feet if possible
2) 30″ on; 30″ off – 12 minutes
Clubbell side semi swings
ROM work:
X3:
Seal walk x one trip
Crab walk x 1 trip (hips high!)
Baseline test!
Home Improvements
There are lots of things to work on at the gym, and some of you come all of the time and have enough access to work on things at the gym. But remember also that we’re giving you the tools so you can practice skills and things at home and continue to improve in the areas that you want to improve in. (Even if you come all the time.)
For Christmas my mom sent Anton and I a pullup bar that we put in the doorway. During the holidays I had a couple of kipping pullups but felt no where near a dead hang pullup. That wasn’t even in my vocabulary. So I decided to grease my pullup groove. We also have an exercise band because dead hangs were not happening without a band (you can’t kip with the portable pullup bar). I did about 8 band pullups, 3 times a day, with the occasional negative. I was mainly working on them for my kipping pullups. But then I realized my dead hang pullup was starting to become a possibility.
This pullup groove helped me improve all around. I have hit two huge milestones recently. Early in January when we did Fractioned Fran I did the whole workout with kipping pullups – NO SUBS! This was a first for me as I had never done a WOD with real pullups. And then Monday night I got my first dead hang pullup ever. WOOHOO!
Pullups! from CrossFit Portland on Vimeo.
The point is it’s easy and cheap to do stuff at home, to work on your goals and improve your skills. A Tabata sequence with any exercise can be great to get the blood moving during a long day at work. Or one of the mobility chains from the Mobility Class on Monday nights. Or grease your groove with pullups, pushups, squats, dips, handstands, and more! Think of your goals, and decide what you need to help improve them.
Maybe a jumprope? Or rings? Maybe a gym mat, or pullup bar! Ross Enamait is a great trainer and home gym innovator. He has several articles and tips about doing stuff at home. Check them out below:
Also check the Home Workouts post on the forum, and add to it! What do you do at home to get a WOD in or to work on your goals?
Build Your Gymnastic Body!
1-28-2009
Some of us have been following GymnasticBodies.com and doing the WOD on that page for a couple of weeks now. Immensely gratifying and humbling. Moving heavy weights is fun and impressive…but when you see a kid do this, it really puts it all back in perspective.
1) Accumulate 60″ each hold; choose appropriate variation
Frog stand/planche
Front lever
2) How many rounds in 15 minutes?
3 Handstand pushups (work on depth)
3 Skin the cats
10 Headstand pike presses
ROM work:
X4:
7 Spinal rocks
2/2 Prone cobras
Beginners Class: Dumbbell Snatch, Rowing
Michele, we’ll be thinking of you in Mexico. See you in April!
Jay works toward horizontal on the Pbar swings. This is a big step for Jay…he likes to have his feet on the ground
EVENTS
Hawthorne Hustle for Franny. Please go here to learn about the Franny Fund. Click here to sign up for the Hawthorne Hustle
On Ramp MW 7:30 pm, F 6:30 pm, starting September 13th.
ON Ramp TTH 12:00, Sat 11:30, starting September 14th. No class on Sep. 18th Register early by September 5th for the early bird discount
CrossFit Portland Around the Web
