13 Jan
1-13-2009
1) Overhead squat x 3-3-3-3-3 @ 80% 1 RM
2) Max rounds of “Cindy” in 5 min.
(5 pullups, 10 pushups, 15 squats)
3) 50 med ball toss situps w/partner
How much weight are you shooting for on the Overhead Squats today? How many rounds of Cindy is your goal?
Last night was simple and straight on. Worst part for me: those 25% BW renegade rows. What part took you to the limit?
12 Jan
1-12-2009
For time:
1000m row
50 Wallballs m=20lb/w=12 lb
30/30 Renegade rows (25% BW each)
Beginners Class Skill Focus: The Deadlift.
11 Jan
An impromptu trainer’s workout from last Saturday: (beware, this one may be lurking in your future)
This workout is heavily dependent on core strength.
Heavy Helen
2 rounds for time:
400m sandbag carry (1/2 bodyweight)
21 Kettlebell swings 32kg
12 L-pullups
Here, I’m running with the sandbag after finally untangling my glasses from the thing…
The Neiffer Bros. swing a mean kettlebell!
Anton hits L-pullups with soild form.
Jim swings the bell, then cleans up. We’ve got to come up with a better sandbag system…..
We wrapped with a little more sandbag play, a few deadlifts and stone lifting, then it was off to La Bonita for a Paleo feast!
11 Jan
George, Paul, and Joanna finished their February On Ramp program and tested their Baseline times for their final workout. George and Paul both did not finish their first Baselines and now they are doing kipping pull ups. Checkout their Baseline split and progress.
Progress through On Ramp from CrossFit Portland on Vimeo.
Joanna shares her evaluation of the On Ramp with us.
ON RAMP EVAL
1. General thoughts/opinions of your On Ramp experience:
I had a great On Ramp experience. It truly seems like the perfect introduction to CrossFit. I think I would have felt pretty intimidated coming in and jumping directly into the larger classes, so I really appreciated the individual attention and camaraderie I felt in our small group.
2. Aspects of On Ramp that worked well for you:
- clear, measurable goals (benchmark at beginning/end)
- food log + workout log with very helpful feedback
- getting to learn so many different movements and workouts; I really liked learning something new each time and incorporating it in the WODs (and then practicing it the following week.)
- paleo + zone info: the files sent to us at the beginning + the pdfs Adam sent were very helpful
- accountability, knowing I was expected to be at class, giving 100%, eating right
And last, but not least…
- ADAM! He provided fantastic support, stayed late to answer questions, gave great feedback in the online log, exhibited a very genuine interest, and was just overall really welcoming, encouraging and sincere – the perfect trainer for a newcomer! (And of course my classmates Paul and George were awesome too!)
3. Changes/suggestions you would make to improve future On Ramps:
- possibly add another form of progress measurement? Baseline is awesome, but I think it would be nice to monitor other indicators of success (weight and/or bodyfat, measurements, heart rate, etc.) – and really learn which indicators are most reliable measures for overall health
- make it clear during sign-up that the future initiation fee is waived (the high cost almost kept me from joining, so making that clear may encourage others to look past the initial cost)
4. Future thoughts/plans for your fitness and if/how you see CrossFit in the picture:
Ideally I would like to try the 2-class/week plan for a month and see how that goes – then possibly upgrade to unlimited classes if I feel like I am not getting enough CrossFit! I also plan to continue following a paleo/zone diet – with minor modifications (I can’t live without soy sauce(!), an occasional dinner out, beer, etc.)
I’m definitely looking forward to joining the CrossFit community!
Thanks!
Joanna
Before and After for one cohort in the New Years On Ramp.
| Baseline Before | Baseline After | |
|---|---|---|
| Shannon | 11:40 | 6:45 |
| Tonia | 11:08 | 6:19 |
| Noah | 9:24 | 5:57 |
| Lindsay | 9:11 | 5:23 |
10 Jan
1-10-2009
1) 1200m run – sprint short blocks, recovery breathing on long blocks.
5′ rest
2) KB swing breathing ladder 1-10-1
5′ rest
3) 3 rounds:
5/5 pistols
5 jumping deck squats
Welcome back Tiffany!
9 Jan
01-09-2009
5 Rounds:
2 rounds of the bear: (5 DL+5 HPC+5 Push press) (65/95); DBs for newbies
20 jumprope crossovers
Rest 2 minutes
Track each round
Fastest Round today: 1:00
The big picture
Nice jump Chris…I know you got more!
630
