CrossFit Portland

“CROSSFIT PORTLAND EAST”

Here is an email I received recently from Dave Maxwell, a distance client of mine in South Carolina. It seems we have a good following developing on the East Coast!

Scott – here are some photos of me, and friends Nathan Prabhakar and Brandon Easterlin in Columbia. You know how I got started with you guys — through visiting Portland and enrolling in Roche’s Paleo challenge, and then you and I got started in December. After starting up on your program, I got increasingly strange looks from people at the Family Life Center, where I workout and occasionally play basketball in Columbia. It’s not exactly nautilus, you know. But a lot of interest too, especially as some big weights started getting thrown around (at least for our little low-key gym).

Now, all three of us get strange looks (and lots of questions) from our fellow gym members. We’re still working on the respect angle (e.g., just out of the picture where Nathan is doing the walking lunge a staff person is using a floor buffer, upping the degree of difficulty greatly). Overall, though, the staff has been great, even when we drop 300lbs on the floor (which is also the ceiling of the “cardio” room) and transport barbells up and down the elevator! More converts are sure to follow! Attached are some pix of the guys I took, and one of me from an ultra I ran back in October.

Distance coaching and workout programming is another service we offer here at CrossFit Portland. This can range from all-remote internet training such as what Dave and I have done, or more local. Do you have some specific goals, but want to train mainly on your own? Come in to get an initial evaluation, then we can develop a training program specific to your goals and needs that you can do wherever you wish. We will also develop your program taking into account the equipment you will have available. Also, for those who train here regularly, we can develop supplementary programs to help achieve your sport-specific or other individual goals.

Nathan doing overhead lunges

Proper use of a Smith machine…

Nathan deadlifting

03-22-2009

Clean and Jerk 1/2 BW X 75 reps for time

These are squat cleans. You may organize your reps however you chose.

ROM work:

Death stretch, extended dance remix version

The new shirts and hoodies have arrived and are for sale at the gym!

NIcki Violetti, czaress of the 4th CrossFit Affiliate, has a great blog about the inner workings of their gym. Her husband is Robb Wolf (in the video) and he does the Crossfit Nutrition Seminars (don’t forget, he is coming to CrossFit Portland in June!). They took an intimate look at the original location of the first CrossFit affiliate, CrossFit North. There are now over a 1000 CrossFit affiliates, and growing.

CrossFit Portland is connected to CrossFit North and find out how in the video below.

The First CF Affiliate from CrossFit NorCal on Vimeo.

03-21-2009

1) Max Effort Tabata Intervals, Total Score

ROM work:

Instructor’s choice, w/hip

Not a lot to talk about in the 10 seconds between squat rounds

Yes, fast!

Katie, that’s Strong

03-20-2009

No 10 AM Saturday Class tomorrow! The CrossFit Total starts tomorrow at 10 AM. If you haven’t been to one, definitely come and check it out. It will be a great time to find your squat, deadlift, and press maxes.

10 rounds:
1 minute double-unders
1 minute rest

Score total double unders

ROM work:

3 rounds flowing smoothly:
lateral lunge to
front lunge to
lizzard lunge to
pigeon pos. to
Japanese sitting pos to
down dog , then repeat opposite side

CrossFit is scalable to anyone, no matter where you are or where you want to head in fitness.

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Drew and Jason got their first muscle ups last night! Nice work everyone on trying out a very difficult skill and I know you all can do a muscle up in the future.

Checkout this video progression for learning the strict muscle – many good tips.

03-19-2009

1) Muscle-up work – pick an appropriate variation:
* seated muscle-ups
* jumping muscle-ups
* muscle-ups
* muscle-up transitions
* strict muscle-ups

Kipping muscle-up

Kimberly’s Muscle-Ups from CrossFit Emerald Coast on Vimeo.

… eventually, the Strict muscle-up

Hannah’s Muscle Up from Hollis Molloy on Vimeo.

2) With a continuously running clock, do 1 burpee the first minute, 2 the second, and so on until you fail to complete the required number of burpees for the minute.

ROM work:

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

Slow – PT & OHS – work to new ROM

George completed last nights grinder, as prescribed! Nice job George.

Split Jerks all around.