14 May
5-14-2009
Re-test day! What was your time when you did this workout a few months ago?
“Gertrude’s Cousin”
3 rounds for time:
Hang Power Clean x 13
Pushups x 26
Knees to Elbows x 39
Men use 115#, Women 75# for cleans
DROM:
x3:
Pole press x 5 slow
Crab walk x 1 trip (hips high!)
Katie, I can see your core working. You are RIPPED!
Wall Casts – Fun 
13 May
5-13-09
5 Circuits
wall casts x 7
renegade rows x 7/7 (heavy)
toes to bar x 14
DROM:
Active shoulder sequence x 2-3 ( Thanks Ido! ):
Pullovers x 10 + 10″
Active raise x 10 + 10″
Downdog x 30″
Ashely works her hang power clean form and dials it in
Faust, you dirty, dirty little….
12 May
5-12-09
1) Weighted Lunges – weight above the shoulders
4 x 5/5
2)
“Faust”
20 CTB pullups
20 Push Press 135/95
20 Burpees
20 Power Cleans, THEN front squat 135/95
Push Press and Clean to Squat needs to be same weight
Not only has Phil accomplished his Level 1 skills test but he has become independent as well. We received this wonderful card from Phil the other day and would like to share his achievement. With the help of Paleo, Crossfit, fish oils, and he forgot to mention his great attitude, Phil has lowered his cholesterol levels considerably. As Phil puts it, “No Statins!”.
Karen, where did this new strength come from?!?! Oh yeah, consistent daily work on the pull up bar at the gym and home:) That is an awesome strict pull, easy and way above the bar!
11 May
5-11-09
1) Clean & Press 2-2-2-2-2
2) How many rounds in 5 min?
5 clap pushups
10 situps (no anchor)
15 jump squats
Advanced WOD: Come in and find out.
Really strong women doing WODs really fast. There are so many great stereotypes about women, working out hard, lifting weights, that these two ladies shatter in this video. Start naming them off and post to comments.
10 May
CrossFit is a community and brings people together. A couple of months ago, we were contacted by Jesper from Denmark. Jesper is a college student in Denmark and he loves CrossFit! He is doing his internship with us at CrossFit Portland and will be around the gym for the next two months. Jesper crossfits at CrossFit Butchers Lab in Copenhagen…it is literally in an old butchers shop!
Lucrecia dominates the kettlebell in Saturday’s partner Helen sprint off.
It was Anton’s birthday Friday and he thought it would go by quietly. Not so much
The womens final at the NorCal qualifer. Best time of the day in either men or the women heats was produced in this crazy heat! Checkout the full video below.
8 May
4-08-09
1) Power snatch 1-1-1-1-1-1-1
2) 2 x 10 cuban presses
3) 2 rounds:
prone scorpion to
cross arm stretch to
5/5 leg swoops
Man alive, I would rather do the 1200 M sand dune run than this NorCal Qualifier final event. 15 minute video, 15 minutes you don’t want to miss.
Lots of action at the gym the past couple of days and I’m playing catch up right now!
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