CrossFit Portland

03-31-2009

WE ARE BACK! Sorry about the internet blackout…something was just missing in my life without the blog

“Heavy Helen”

2 Rounds

400 M Run with 1/2 BW Sandbag
21 KB Swings 2 pd/ 1.5 pd
12 L-Pull ups

Yesterday, we did the “Widowmaker”. 20 backsquats with your theoretical 10 rep max. You can take calculated breaths to rest with the bar on your back. Everyone pushed it hard! Brian took it to the limit at 19 reps and barely missed the last one. Cheema had a dramatic moment of self-conflict at 15 reps, started to put the bar back on the rack, decided not to and finished the 20 reps strong. Eric did the heaviest set of 20 reps at 305. 310 next time!

Add weight Des, add weight!!!

3-28-2009

Everyone, thanks for another fun week!

Untitled from CrossFit Portland on Vimeo.

Team Bodyweight “Runny” Fran
teams of 3 complete:
63 burpees
63 pullups
Run 800m
45 burpees
45 pullups
run 400m
27 burpees
27 pullups
run 200m

3-27-2009

Barbell complex (from warmup); 6 more rounds
Increase weight each round to a max effort.
Score is total load used.

ROM Work:

3 rounds:
10 pass-thrus
10 OH squats
10 Jefferson curls

Taking a break between the Sandbag getups

3-26-2009

6 Rounds:
Sandbag get-ups x 5/5 – go heavy
CB side semis x 10/10 – go heavy
KB swings x 10 2pd/1.5pd
Crab walk down and back, hips high!

ROM Work:

4 rounds:
cobra
down dog
leg swoop

Check out Brock with all his tools and putting this sweet shelf together for the gym. Okay everyone, the heavy KB’s go on the bottom

Eat meat!

Good Jerk Jake

03-25-2009

5 rounds for time:
5 burpees
7 toes to bar
5 push jerks 115/95

ROM work:

2 rounds:
shinbox glute stretch
shinbox twist
5/5 smooth shinbox switches

Matt Gantz, a legendary CrossFit Portland member , competes at his first beginners O-Lift meet. I love it Matt! I am very tempted to drive down with you to the next one now!

3-24-2009

1) Overhead squat 10-10-10-10
2) 200m sprint x 4; 3 min rest

ROM work:

3 rounds:
wall slides x 6
wrist pushups x 5

We concluded our first 2009 challenge, the CrossFit Total, this past Saturday. Thanks to everyone for coming out and lifting big. Claire was the most improved for the women with a gain of 143 lbs on her strength totals! Mike B had a huge total. He lost 21 lbs of body weight – going from 210 down to 189 from January to March on strict Paleo and Biosig profiling AND he picked up 39 lbs on his strength levels. He is effectively over 4 x BW for his strength ratios. Awesome work!

People making progress from last week and a great/hilarious moment from the Total

Untitled from CrossFit Portland on Vimeo.

Adam coaches Briana on the Clean and Jerk. A complicated movement and we had lots of practice last night at getting it right.

Nice job Karina and getting your C&J dialed in!