Archive | March, 2009

Michelle From Calgary

17 Mar

03-18-2009

From CrossFit Calgary:
“Michelle”
7 rounds for time:

25 DB Split Jerk
25 Jumping Pull-ups

Guys use 30lb dumbbells for the split jerk and gals use 20lb. For the jumping pull-ups set the bar height so that your wrists are just above the bar.

ROM work:

5 slow inchworms – push ROM
Four corner balance drill

The following is a CrossFit Portland PSA – reminders about Advanced class, Saturday 10 Am class being canceled, and the Crossfit Total at 10 am. Plus, Jess and I were at Podnahs Pit for Ribs Night and we captured the finer moments for your entertainment.


ribs from CrossFit Portland on Vimeo.

Technique

17 Mar

03-17-2009

Warm up, then 5 sets of:
Hang power clean + power clean + HPC + PC
at a weight that allows good form and speed.

ROM work:

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

Slow – PT & OHS – work to new ROM

Great classes last night! After the work was done…feeling clean, feeling good

This is how we get to that good feeling


Don’t Think About It

15 Mar

03-16-2009

Adam interviewed Lauren, a recent On Ramp graduate, about why she did the program before starting CrossFit. Check it out.


Lauren’s On Ramp experience from CrossFit Portland on Vimeo.

1) Back squat – 7 sets of 2 @ 65% – speed!

2) 2 person work Teams – 7 rounds of heavy sdhp 30 sec / wall ball 30 sec / rest 30 sec

ROM Work:

2-3 slow rounds of Flowfit

What goes through your head before hitting the WOD? Lets find out.


Thoughts before the WOD from CrossFit Portland on Vimeo.

Eight Is Great

14 Mar

03-14-09

1) Deadlift 65% 1 RM 3 x 3 Speed and form!
2) 8 rounds for time:
10 DB hang squat cleans 40/30
10 clap pushups

DROM work

The whole family, Phil, Claire, and Sara get into it!

Just one more round…just one more round


Joanna’s On Ramp Experience

13 Mar

03-13-09

Joanna recently graduated from On Ramp and shares her evaluation with us. Our next On Ramp starts March 16th and the deadline to sign up is March 14th, tomorrow.

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

1) 10 rounds for load, not for time:
single arm DB press x 3/3
Heavy KB swing x 10
Overhead situp x 6

ROM work:

x4:
Pole press x 4
Elevated scorpion x 2/2

Postcard from Canada

13 Mar

Lake Louise & mtns.
Hello to everyone from the Canadian Rockies! Rochelle and I have been relaxing for the most part and enjoying our unscheduled time. It is beautiful here, and everyone is very friendly. Here are a few photos:
Ice ball cleans
On Lake Louise, doing med ball cleans with a 30 lb ice ball. There was an ice castle in the middle of the skating area on the lake. Bummed we didn’t bring skates…
11 below zero
The temperature at the time, as reported by my car’s thermometer: -11 Fahrenheit. There was a cold snap here this week, but it actually wasn’t that bad if you dressed warm enough. We swam in an outdoor pool one day, and it was fun to watch each other’s eyebrows freeze over.

It has warmed up now, yesterday was a perfect day on the mountain for some snowboarding.

Wednesday, we went into Calgary to check out the city and visit CrossFit Calgary and OPT. (James Fitzgerald) They just opened their new box on Sunday. Calgary has a thriving CrossFit community thanks to James and his crew.
Scott, Roche, and James
What about working out? We’ve been hitting the lodge gym now and then – doing treadmill/burpee combos and putting the only pair of 25lb dumbbells to use while generally scaring the other guests. In all of my years of training, this was the first time in my life I have ever been on a treadmill….don’t ask to see the video…..

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