Hand Care

4-30-09

1)
50 double unders
60 situps
75 squats
60 situps
50 double unders

2) Do 6 rope climbs, no ft. if possible

ROM:

x3:
down dog ankle, single leg
Shoulder bridge to
seated pike

Here is a great forum post on what to do if you tear a callus, from Coach Sommer. Painful, but effective. Enjoy!

April 29, 2009 | Filed Under News | 5 Comments

With a Quickness

4-29-2009

7 rounds:
Sprint row 100m
Sprint 150m
rest 3 min

ROM:

Death stretch
pigeon stretch series

Christian, extremely excited about running wild again!

April 29, 2009 | Filed Under News | 4 Comments

Stay On Task

4-28-09

Task priority “Fight Gone Bad”
3 rounds for total time:
20 wall balls – 20#/14# to 10 ft
20 SDLHP -75#/55#
20 box jumps – 20″
20 push press – 75#/55#
20 row cals
1 min rest

Doing this in 18 minutes means you would get a 300 score on FGB.

ROM:

Seated hamstring stretch flow
straddle stretch, pass-thru
Prone scorpion

Last night was interesting. Luke fights and gets a muscle up like I’ve never seen before. I can’t believe it…what a fight Luke! George power bombs and squats 255 with impeccable form and he had plenty left in the tank for more. Aaron gets a 155 PR in the snatch even though he hasn’t snatched in months. Jenny, our Ultimate Frisbee gal, pulls 225 PR on her deadlift (over 1.5 BW now). Eric snatched 205 and that was just fun to watch. Nice work everyone.

training day from CrossFit Portland on Vimeo.

April 28, 2009 | Filed Under News | 10 Comments

Peaking

4-27-2009

1) Back Squat 5-4-3-2-1

each round, go max!

2) Hollow holds 10 rounds of 20 sec.

ROM:

Mobility Burpees

Lara at the last Girls Day works on her ring supports. The girls played around with different gymnastic movements and moved into the WOD. It looked and sounded like a lot of fun!

April 27, 2009 | Filed Under News | 3 Comments

What Inspires You?

4-25-2009

3-person team workout (max calories on row while partners perform 21-15-9 SDHP 75# + pushups) Rotate through each exercise at current number, while each person takes a turn rowing. Let the calories run up as a team, do not reset! Switch, repeat, etc.
Scoring: Total calories rowed/Time to complete workout. Highest number wins. (cal/min)
2-man teams score: calories x 1.5/ time to completion
From CrossFit Southwest

What inspires you to do more, to do better?

Phil started at CrossFit Portland back in January. His hips were tight, his shoulders were tight, his hamstrings were tight, he couldn’t do a pull up. He came consistently, he steadily chipped away at his weaknesses, and he set his goal on achieving the Level 1 skills before May. On Friday, at the age of 58, he looks like a youthful boy again and completed his Level 1 skills test. Congratulations Phil, you are truly inspirational and an example of what commitment, consistency, and CrossFit can do! No matter how young you are

Phil completes Level 1 from CrossFit Portland on Vimeo.

The womens final workout at the Great Basin Qualifier for the CrossFit Games. Dramatic, grueling, and definitely inspirational. Click if you are not afraid to be addicted to CrossFit.

April 24, 2009 | Filed Under News | 6 Comments

Bits

4-24-2009

5 rounds:
How many rounds in 3 minutes?
3 Power cleans 135/95
6 pushups
9 Knees to elbows
After 3 min mini-round, rest 1 minute

ROM:

External rotation camshafts x 5/5
Camel stretch x 3

Jessica is working through our On Ramp program, it is the second week, and she just got her strict pull up!!! All the On Rampers are coming along quickly and you’ll be seeing them in classes very soon. Awesome work Jessica.

Phil is focused on his Level 1 Skills and getting it done. He already took down the hardest skill , the 10 second L-Sit, and has been working on the 2000 M row. On Wednesday, Phil rowed his first 2K and was just short by ONE second. I knew he was a little bummed. On Thursday, Phil comes in, pulls out the rower, and is right back on it. This time, he crushes it. Confidence Phil!

Prius inspired row. Use the batteries!