7 May
4-07-09
1) Perform 3 rounds:
Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time
Score is total “Double Unders” minus the time for pull ups (in seconds)
2) 3 x 15 GHD situps
ROM:
Spend rest of session doing mobility movements on your tightest areas.
Friends don’t understand Paleo? Send them this. Thanks Anton!
4 May
At the last minute, we were able to arrange to bring renowned coach/Capoeirista Ido Portal to CrossFit Portland for two workshops this coming Wednesday.
Ido Portal has been practicing Capoeira for almost 15 years now. He is part of the first generation of Capoeiristas (Capoeira practioners) in Israel, and one of those responsible for taking this art into the public’s attention, participating in shows, TV commercials, newspaper articles in Israel, Brazil and world-wide.
By trying to achieve optimal results in his Capoeira training, a few years ago Ido entered a new path of exploration of the human anatomy, physiology, nutrition and the training process. He has participated in formal studies, getting his Strength & Conditioning certificate as well as a Nutrition Advisor certificate, although he credits his knowledge mainly to his own exploration and research, influenced by the world’s leading experts in fitness and sports training.
Ido owns his own training studio called Hacasa in Haifa, Israel, where he conducts training, workshops and sports activities, using Martial Arts, Capoeira, and a well equipped professional strength training facility.
There are two workshops:
Basic Equilibrium Workshop 4:00-5:30pm
This workshop is designed to teach the foundation for the basic static balancing on two hands, developing a better understanding of manipulating your body mass in various positions: Handstand, Elbow-Lever (Gymnastics), Queda de Rins (Capoeira), Air Baby (Breakdance) are some of the positions that will be introduced. Preparatory work for the One Arm Handstand will also be covered.
Prerequisite: some handbalancing experience, basic strength to hold yourself on your hands.
Vires Workshop 6:30-8:00pm
A combination of joint mobility, strength, flexibility, power and endurance through gymnastics oriented exercises and other body weight systems implemented into a challenging workout.
Use of your own bodyweight and tools such as paralettes, gymnastics rings, elastic bands and more in order to improve a wide array of physical markers.
Geared towards anyone who works with their own body weight: in sports, art or for people who are interested in improving fitness through challenging natural and safe mediums.
Click here to sign up.
4 May
05-04-2009
7 rounds:
10 burpees
10 Deadlifts @ 65% max
10 box jumps 24″
rest 90 seconds
ROM/compensation:
5 rounds:
5 spinal rocks
1/1 anchor bridge
10 wrist pushups
1 May
05-02-2009
“Wingman”
3 rounds, w/partner
800m run carrying 45lb plate
at each corner, do 10 pushups & 10 squats
At the gym, do 10 pullups, 10 push presses, and 10 squats
If plate touches ground, both do 5 burpees.
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One of the assessments that I do with my clients is the HCL test to check for proper digestion and absorption of nutrients. Here is a link to an article by Dr. Mercola on the importance of ensuring that you are producing enough stomach acid, and some great tips on how maximize your natural production.
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Rochelle getting the Paleo Challenge kicked off.
1 May
5-01-09
Grace
30 Clean & Jerks 135/95
ROM:
Cossack squat switches
shinbox switches
mobility burpees
Tonia, first rope climb! How does it feel?
The advanced class took on the Great Basin Qualifer WOD challenge of snatches and sandbag 100 M sprints. Our sandbags were a little light (80/60) but the run was slightly uphill. Eric clocks in at 4:07!
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