CrossFit Portland

1-20-2009

5 Rounds with recovery

1) Back Squat 80% X 3

one arm DB Clean + Press X 5/5 go heavy

2) 50 Med Ball Clean and Jerks

Cool down x 3:

pole squat X5
inchworm X3
pigeon stretch X 30″/30″

Steven, oh how we knew ye too briefly. We wish you the best in serving our country and thanks for being part of our community!

Lael, you have the BEST WORKOUT JOURNAL EVER! – Hey, do you have a workout journal yet? No? Then how are you going to know if you are progressing or not?

Katie teaches the boyz in the Beginner’s class the fine intricacies of sumo deadlift high pulls and med ball cleans. The Beginner’s classes focus on specific foundational skills and then you put it to practice in the workout. It is a great way to feel more confident in our All Levels class and increase your work capacity gradually.

Scott, dons the lecture hat in the Joint Mobility class, and is teaching the bigger picture for creating ones own recovery program for the CrossFit workouts we do.

Mon. 01/19/2009

1) 10 rounds, no clock:
5 strict pullups
3/3 Turkish Get-ups (add weight as you go)
5 Ring dips/Dips

2) Max burpees in one minute
Rest 2 minutes; repeat once

3) Cooldown circiut:
5 rounds:
3/3 lizzard lunge (5″ hold each)
5 Pass-thrus
5 OH squats (narrow grip each round)

Beginner’s Class Skills: Sumo-Deadlight High Pulls and Medicine Ball Cleans

Mobility and Recovery Class: We’ll look at how to build your personal mobility and recovery program tonight, and how to integrate into your training.

The Total Challenge on Saturday was awesome! Everyone was excited and ramped up to get their initial totals. It was a lot of fun and adrenaline was running hot all day. We had experienced and novice Crossfit Portland members all compete. I’m looking forward to March already when we re-evaluate and see how much stronger we all can get!

Big Congrats to Claire on lifting in the Total! She is a new CrossFitter, just 3 weeks into it, and stepped out of her comfort zone and participated in the Total. Great form on the lifts and watch out for her in the March Total!

Your Total “score” is your max squat, deadlift, and strict press all added together. Bodyweight, gender, and age(only matters if you are above 40 years of age) are taken into account to figure out relative strength levels. The calculator and an examination of relative strength is here. The average of three different formulas were used to get the final rankings.

What was your most memorable moment at the Total? Mine had to be seeing Jacob warm-up on deadlifts with my max attempt.

Summary of placings

Warming up

Solid press by Claire

Put some weight on it! Lisa pulls 275, 300 is just around the corner.

CrossFit Portland girls are not afraid to lift

Fire it up

Jacob takes it over 500! Duct tape is so handy.

Anton PRs at 140!

Call it a day…lets go get some meat!

1-16-2009

REMINDER: SATURDAY CLASS THIS WEEK HAS BEEN MOVED TO 9 AM.

Gymnastics Skills Work

P-Bar Swings
Rope Climbs
Muscle Ups
Front Lever/Front Level Pulls
Basic Tumbling

Professor Travis editorizes on recent CrossFit fashion trends in the gym

1-15-2009

REMINDER: CLASS THIS SATURDAY IS AT 9 AM BECAUSE OF THE CROSSFIT TOTAL CHALLENGE. You can still sign up for the Total challenge!

Teams, 12 rounds
Sprint length of gym
4 Burpees
Bear crawl back
4 Jump squats
rest while partners go

Finisher:
4 x 12 GHD situps

Congrats Lisa on getting your first rope climb. Nothing beats that feeling of the first rope climb

Awesome class last night! I think Adam is still coming off the energy high from the class.

1-14-2009

2 Rope climbs
20 Dips
20 Sumo DL High Pulls
Row 300m
20 Push press (25/35 DBs)
10 pullup/knees to elbows complex
Rest 5 minutes; then repeat once more.
Try to beat your first time.

Carmen gets coaching from Rochelle on her OHS form

Jay takes care of 245 overhead