20 May
5-21-2009
10 rounds for ROM and form:
1 HSPU
2/2 pistols
1 no ft rope climb
PVC OH squat stretch x 6
DROM:
Wall slides x 10
Bridge work
“Every Second Counts – The Movie” is now available! Chronicles five Crossfitters and their journey to the CrossFit games last year. Check it out.
20 May
5-20-2009
5 rounds for total time:
20 squats
15 KB swings 1.5/1pd
10 burpees
rest 90 seconds
19 May
5-19-2009
5 Rounds
400 M Run
15 Push Jerks 135/95
DROM:
Toe Drags
Blade Walks
Heather, a recent On Ramp graduate, joins the 6:30 am crew for a bright and energetic morning workout.
18 May
5-18-2009
1)
A1 Deadlift x 4
A2 Deadhang pullus/wtd. pullups x max reps*
A3 Dips/weighted dips x max reps*
* only add wt. if 10 or more reps possible
2)
Max situps in 2′
DROM, spinal and shoulder focus
17 May
Hello Crossfit Portland.
This will be the first in a series of blog posts about my home country the Kingdom of Denmark.
Map of Denmark (not including Greenland and the Faroe Islands)
Denmark has a population of 5,5 million and it is situated in northern Europe and in the region of Scandinavia. Normally Greenland and The Faroe Island isn’t considered as being a part of Denmark but actually both countries are officially members of the Kingdom of Denmark, even though they also both have home governments.
The climate in is much like in Portland during the winters, cold, windy, grey, cloudy and it rarely snows. During the summer it usually is quite humid and it often rains but temperatures are approximately the same as in Portland.
Common Danish summer weather
A nice Danish summer day
The currency is called “kroner” and a hundred American dollars is equal to approximately 575 Danish “kroner”. Denmark is a welfare state and the welfare level is one of the highest in the world, this also means that we pay, depending on income, somewhere between 40-60 % in tax. A normal gross income of 4500 dollars per month will result in an approximately 50 % tax claim. Despite this fact Denmark has actually been ranked as “the happiest place in the world” from 2006-2008.
Danes now and then boast about the Danish language being one of the most difficult languages in the world to learn, if this is true or not I will it leave up to individual judgment. What is true though is that Danes tend to reduce and assimilate both consonants and vowels leaving the listener with the impression that the Danish languages sounds like “speaking with a potato in your mouth”.
Agriculture and fishing was the main occupation for most Danes During the 19th century but over the last 20 years Denmark has been transformed into a country that aims at making “know-how” it’s most valued export good. Along with this transition and the general development in the world, Denmark has experienced a rise in sedentary lifestyles and this has lead, as in the rest of the world, to an epidemic increase in overweight and obesity.
Thank you for using your time and I hope you’ve enjoyed the post and gained some interesting facts about Denmark. See you next week
JJ
Thanks Jesper for sharing with us about Denmark! Feel free to post questions you may have for Jesper to comments and he will address them in next week’s post.
If you missed it, we replayed Hockey Night in Canada on Saturday morning. Hockey in the sun brings out the chalk daises in everyone.
15 May
5-15-09
Today’s WOD: It’s a surprise
It was Aaron’s birthday yesterday and we had a special WOD planned for him.
15 minutes, AMRAP of Double Unders?
Score only counts if you do 35 “Man Makers” in the 15 minutes with 35 lb dumbbells.
Aaron takes refuge in his “Pain Cave”. Jake decides to join him and marks out his “Man Cave”. When boys get together, territory needs to be marked!
Good front squat Briana. Elbows up!
Kaitlyn takes care of overhead squat business in her second class of On Ramp. Solid position.
548
