Last Chance Qualifier

Kamal and Eric both had a busy Saturday with CrossFit’s Last Chance Qualifier. First WOD 8am, Second WOD Noon, final WOD 4 pm. All workouts had to be videotaped and submitted to CrossFit for evaluation. By the second workout, both guys had too many ripped callouses on their hands to count. The effort was amazing and the drive to finish and push through was inspirational to witness.

Workout 1 (from the MidAtlantic Regional Qualifier)
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders

Workout 2 (from the Northeast Regional Qualifiers)
10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women – A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)

Workout 3 (from the Canada West Regional Qualifier)
“Jackie”
1K Row
50 Thrusters (45lb barbell men and women)
30 Pull-ups

Kamal

Kamal Last Chance Qualifier from CrossFit Portland on Vimeo.

Eric

ERic Winn last Chance from CrossFit Portland on Vimeo.

May 31, 2009 | Filed Under News | 4 Comments

Oh Rocky Mountain High!

5-29-2009

For Men, they must lift a barbell Ground to Overhead, in any way they wish, for 7000lbs.

The athletes are able to choose which weight they would like. Their options:
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps

For the women, their choices break down to the following:
100 x 50 reps
85 x 59 reps
65 x 77 reps
55 x 91 reps

No matter which option the athlete chooses, they will all be trying to get the weight overhead, using Clean & Jerk, Snatch, Press, or Thruster. From Front Range CrossFit

DROM:

Hanging hip circles (from bar)
1 walking lunge pass – alt btwn Sampson & lizzard. SLOW!
10 wrist pushups

Rocky Mountain Womens Finals

Rocky Mountain Mens Finals

Last few days have been exciting. Heather E. has been doing her first pull ups, strict style, over and over again! Lara is super close to her strict pull up…check back next week and I think she’ll have it. Des figured out she can almost back squat her BW and is focused on getting that milestone accomplished. Jay “Trainer” T. celebrated his 40th birthday in style and took on the NW Qualifer WOD. Jay finished it as prescribed under the 20 min cap. Hoping that I will be that strong when 40 rolls around

May 28, 2009 | Filed Under News | Leave a Comment

Who Is Riley?

5-28-2009

Back squat x 3-3-3-12-9, 4 min rest.
use same wt. for 12 & 9 rep sets.

Bodyweight “Fran”
21-15-9
Burpees
Pullups

DROM:

3 rounds:
15 elbow circles
15 spinal rocks
30 sec shoulder or hand bridge

Hi Riley! Jobe’s new puppy dog.

Camel Jumping…dynamic, elastic strength. How far is that???

May 28, 2009 | Filed Under News | 3 Comments

Back From Tehachapi

5-26-2009

10 Rounds

1 x Power Clean + Push Jerk for weight

DROM: Sampson, Lizard, Pigeon, Shinbox flow

It’s great to be back in Portland and we had a wonderful trip to the first Gymnastic Bodies seminar in Tehachapi, CA this weekend. The seminar was at the amazing Woodward West facility in the hills of the California desert and Coach Sommer, Jeff, and Ido aka “iDO” Portal were excellent facilitators and instructors. So much good information and new movements to implement into the mix. We can’t wait to show you

May 26, 2009 | Filed Under News | 1 Comment

Run, Lift Lift Lift, Run

5-22-2009

Run 1 mile
50 Back squats 135/95
Run 1 mile

DROM:

50 heel walks
50 blade walks
elevated tib stretch
Spinal rocks
spinal DROM

Karina surprised herself and did something she has been working towards in her yoga class. She kicked up to a handstand and supported herself! It was rough going at first with a few falls but she picked herself up and locked it in. Nice job Karina and way to challenge yourself!

Ladies night!

On Ramp group having fun and looking fierce

May 22, 2009 | Filed Under News | 3 Comments

Highlights From NW Qualifier

Mike Jones captured Adam, Jake, and Eric’s qualifier workout in Seattle and here is the condensed version…sort of. Adam and Eric’s workout went first and Jake went in another heat. Epic to watch so its pretty long The energy and excitement at the qualifier was fully captured here and if you are thinking about checking out a CrossFit event, you should totally do it! Jake’s workout was especially amazing. I don’t think anybody could have worked harder than he did that day.

The workout was:

5 Rounds
3 Muscle Ups
30 Wall Balls
6 Sumodeadlift HighPull 135/95