CrossFit Portland

6-19-2009

No one wants to feel weak. Some of that is self-preservation, some of that is ego. When we let ego dictate our workouts, we don’t make smart choices(scaling) or gains. We want the results now so we try the most weight, the most reps, 2-3 workouts in a day, in hopes that our bodies adapt as quickly as we are punishing it. It doesn’t work that way.

Consider all the time you have patiently spent NOT training your body. One day of inactivity after another has led you to where you are today. To truly reverse course and enjoy physical activity for the long-term, try to see the big picture. Take your time to progressively challenge yourself, scale workouts to keep them fast and intense, and you will be surprised at how you can get much stronger while not tearing yourself down.

1) Thruster – 1-1-1-1-1

2) Thrusters: max reps @ 60% of today’s max. You can’t set the bar down! Record time and total reps.

DROM:

10 x pullover stretch + 10″ hold
10 x active shoulder raise + 10″ hold
Down dog shoulder stretch x 6 breaths
Lying cross arm stretch
Death stretch

Sarah finished On Ramp a few weeks ago and was deadlifting 65 lbs then. Last night, she pulled her body weight which is a good first milestone to achieve. Nice job Sarah!

Hopefully, this photo is not representative of these newly wed’s home life

6-18-2009

Before an intense WOD, I’ve noticed people quickly rushing to the bathroom. Nerves, excitement, and all those other feelings get mixed up right before you start into a powerful parasympathetic cocktail. I was debating with Jesper that most people would be going to the bathroom for a quick “number 2″. His position is that “number 1″ is more the norm. What do you think? Leave your number in the comments.

1) Deadlift 15-12-9 Use the same weight, take PLENTY of rest between rounds

2) 50 GHD situps, breaking as needed

DROM:

Prone Scorpion variations
Spinal Rock variations

Monica, we got it on video this time! Your look of satisfaction into the distance after that pull up is why we love coaching. Congrats.

Monica first kipping pull up from CrossFit Portland on Vimeo.

Jake just finished three months with us and he told me last night he has lost 15 lbs since starting! Jake comes about 3-4 times a week and if you’ve seen Jake workout, you know he loses 5 lbs of sweat every time he does a push up Way to go Jake and your “fighting weight” is just around the corner.

Roger chose the snatch options for 30 times overhead. I like it!

Travis: “God, I’m manly!”

6-17-2009

1) one round:
800m run
30 ground to overhead anyhow 115/85
800m run

2) Strength challenge: Turkish get-up – work up to a max; must complete 1 rep w/each arm

DROM:

KB Arm bars x 5/5
Lunge complex x 2
(reg, lizzard, pigeon)

Famous! Scott, did you make that move? Click on the picture below to go to the article about bmx, then click on “the Portland Scene slideshow” at the bottom to see the full photo.

Travis, the Jolly Green Giant

Nap time

Scott, Jake, Adam, and Jim went up to CrossFit Rainer to play with strong man lifting techniques and toys. Well, I’m not sure if I would call a 300 lb rock ball a toy but it looks like they had a lot of fun. Jake gets the 190 lbs log overhead. You know who Jake reminds me of? Little John from Robin Hood.

6-16-2009

AMRAP in 20′?
10 knees to elbows
15 KB Swings
20 Double unders

DROM:

10 x pullover stretch + 10″ hold
10 x active shoulder raise + 10″ hold
Down dog shoulder stretch x 6 breaths
Lying cross arm stretch

Christian, the brew master demonstrates brew master strength. All that lifting of heavy bags of hops and kegs gets you real world strong pretty quickly.

Jesper shares more about his interesting Danish culture with all of us. Skoal!!! (Cheers! in Danish). Jesper will be returning to Denmark on July 6th…we are already sad that he’ll leaving us in just 3 weeks

Hello Crossfit Portland.

J

6-15-2009

1) 5 sets:
Overhead squats x 3; rest 15 sec.
Ring Rows x 21; rest 3 min

2) AMRAP in 5 min
Box jumps x 5 @ 24″
Clap pushups x 4

3) 15 strict, extended inchworms

DROM at end.

Look who made a giant leap forward this Saturday

Lara’s first kipping pull up from CrossFit Portland on Vimeo.

6-13-2009

“Team Fran”
Teams of 5 complete:
Run 400m
225 thrusters 95/65
225 pullups
Run 400m

Adjust reps to number of members on team.

After:
50 GHD situps, resting as needed

I heard this was a fun, crowd pleaser of a workout. I personally like team workouts a lot…sense of accomplishment as a group is hard to beat. Wish I could have been there but was busy coaching a group of my own in an Ultimate Frisbee tournament . Btw, gym members Jennifer, Nick G., Andrew A., and Big Pat are tournament champions! At the tournament, Nick represented CrossFit well by playing almost every point at a high intensity. Nice job all and congrats!

Newly indoctrinated Doctor Drew with his loving family. That is such a cute family photo! Drew, when are you throwing the graduation shindig and is the gym invited? Congratulations again Btw, your services might be needed after todays workout.