Sunday Strength Begins

Shannon L. is an On Ramp graduate and in just two months, she has made amazing leaps and accomplishments. She dropped her baseline time from 11:40 to 6:45 during On Ramp!!! She has been attending the beginner’s classes, improving her skills, and I got a clip of her squatting this week. Deep, strong, and upright squat. The fundamentals done just right are always fun to watch.

A squat is a beautiful thing from CrossFit Portland on Vimeo.

February 28, 2009 | Filed Under News | 3 Comments

Runny Fran

2-28-2009

Sunday, tomorrow, is the last day to sign up for the MWF March On Ramp, starting on Monday morning, 6am!

Run 800m
21 Thrusters
21 Pullups
Run 400m
15 Thrusters
15 Pullups
Run 200m
9 Thrusters
9 Pullups

Thrusters: Men 95#, Women 65#

ROM Work:

Wrist stretches
Elbow rotations x 15/15
Locust x 30″ ea.

Death stretch

How fast can Fran(without the running) really be? Well, CrossFit did a “virtual” Fran experiment and found out.

Did everyone PR their Deadlift yesterday?!?!

February 28, 2009 | Filed Under News | 1 Comment

Sprawled Out

2-27-2009

Deadlift 5-4-3-2-1
then 3×3 @ 70% of today’s max. Speed!

Partner sprawl ball: race to 50 reps (25 each)

ROM Work:
x2:
Active hamstring stretch x 10 ea.
Spinal rocks x 10
Pigeon x 15″ each

It is with much regret and sadness that we say goodbye to the Schaufs! Angel and Nathan have become integral trainers/members at CrossFit Portland and they have made quite an impact in such a short time. They are moving down to Cali and lookout for CrossFit Schauf to be opening for business in the future We had a going away party for them…sort of. If you caught Hockey Night In Canada this week, you know what I mean. Angel and Nathan, you will be missed and we wish you the best down in Cali. Looking forward to your visits back to Portland when Cali just becomes unbearable!

Roche and Angel, hugs for time

February 27, 2009 | Filed Under News | 3 Comments

When Family Comes To Visit

2-26-2009

Deadline to sign up for March On Ramps is rapidly approaching. Get in on the action and the warm hugs by signing up today!

“Gertrude’s Cousin”
3 rounds for time:
Hang Power Clean x 13 Men use 115#, Women 75# for cleans
Pushups x 26
KTE x 39

Knees To Elbows, aka “KTE”, is a part of the beginning progression to developing a front lever pull or even more magical, the 360 pull . It is not just a hanging bar CRUNCH! There should be significant lat pull – your preferably straight arms are “pulling” down towards your hip as the hips rise.

ROM Work:

x3:
Pole press x 5 slow
Crab walk x 1 trip (hips high!)

Tim gets his hockey face on during “Hockey Night in Canada”.

Tonia passes many of Level 1 skills last night. Here she is completing her kettlebell swings for form.

February 26, 2009 | Filed Under News | 1 Comment

“Hockey Night In Canada”

2-25-2009

“Hockey Night in Canada”

10 rounds: (score is total number of reps completed for both movements)
30 seconds wall balls
30 seconds D-ball slams
2 min rest

ROM work:

Four Corner Balance Drill

Beginners Class Skill Focus: Skill Levels! We’ll warm together and then you’ll have class to start working on or checking off your skills! We can help you strategize, too. Remember all skills must be completed within 30 days.

Ah, Fight Gone Bad – what a hellacious WOD. Ever wonder how the name came about? It is a great story and also an example of how CrossFit can be adapted to train for sport.

Fight Gone Bad Explained & Demo from james hobson on Vimeo.

February 25, 2009 | Filed Under News | 2 Comments

Risk Management

2-24-2009

A CrossFit.com WOD circa 2002 – Perform the following in any order. The idea is to perform each in as few sets as possible. All of the reps from each exercise do not have to be completed before starting some from another exercise.

Keep track of the reps and tally the total sets to completion. Note time to completion. Final score is total number of sets multiplied by time in minutes to completion.

50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 “pood” kettlebell (16kg)
150 Air Squats

Notes:

1. One possible approach is to perform a near max set of push-ups, go on to the pull-ups, do the same with the sit-ups, etc. After the squats, go back to the push-ups and run through the list again finishing as much as you can at each exercise.
2. Seven sets total in ten minutes for a “70″ is an excellent score!

ROM Work:

Reverse wrist pushups x 10
Prone scorpion x 6 slow reps ea.

Nicholas and Katie working through the deadlifts