Finally, Broken!

7-31-2009

The heat has finally given up! I actually slept last night. Today’s WOD is “Nancy”. This is my favorite Nancy video and this is also one of my least/most favorite workouts. Time to set a PR on the record board!

“Nancy”

5 Rounds
400 M Run
15 Overhead Squats 95/65

DROM:

Kneeling lunge series to
groin stretch to
lying cross arm stretches to
sleeper stretch

UPDATE to the update: Top time today is 11:41 by Eric. #2 is 13:24 by Nick G. 14:41 by Erin is the top women’s time. Nice work everyone!

Justin gets the workout done with 45lbs and had good form. This is a big step for Justin considering he didn’t have the requisite ACTIVE flexibility necessary to do Overhead squats. Just because you are bendy does not mean you can do an Overhead Squat. You need active strength in those positions.

I like overhead squat pictures

July 30, 2009 | Filed Under News | 2 Comments

Sounds of Summer

7-30-2009

Complete in any order:
10 rope climbs or 20 rope pulls
90 sec. handstand hold
30 QDR rotational pushups
100 Clubbell side semis
20 sandbag get-ups

DROM:

2 rounds:
seal walk
crab walk back, hips high!

Click on the picture below to hear the sweet sounds of one summer day at CrossFit Portland

What could we make out of a 10 lb and 15 lb cracked weight plate? Post ideas to comments

July 29, 2009 | Filed Under News | 3 Comments

Stay In the Black

7-29-2009

From CrossFit Football

Perform 3 power cleans on the minute, for 12 minutes.
Use a heavy weight, at least 80% 1RM.
For each rep you fail, perform 5 pullups. “Pay” your pullup debt at the end of the workout.

DROM:

2 Rounds:
10 spinal rocks; 10 sec plough position hold
10 pole presses; 10 sec hold where you feel the most resistance
10 wall slides

OMG – its HOT! In my heat dazed delirium, I’ve been standing in front of the fridge a lot. By happenstance, I had some coconut milk solidifying in a tupperware container and I added some frozen strawberries and blueberries to it. This has been the most delicious yogurtish-ice creamish in this heat!

Overhead Squat PR Night…who else got a PR?

Jay 255 (previous 245)
Cheema 165( previous 135)
Travis 185 (previous 165)
Des 103 (previous ?)
Jess 100 (previous 95)
Lara 95 x 3 solid (previous ?)
Monica 95 (previous ?)

More importantly, the “Man Cave” was claimed by Lara and Monica

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

What To Do…

7-28-2009

A) Overhead Squat – work up to a max single
B) Perform 1-1-1-1-1 @ 85% of today’s max
C) plank-off: max holds of L,R,F plank. 90″ rest between planks

DROM:

Kneeling lunge series to
groin stretch to
lying cross arm stretches to
sleeper stretch

Events Coming up at CrossFit Portland – Stay tuned for more details!

Hawthorne Hustle, August 8th, Saturday, 10 am to 12 pm

August Camp Out – August 22,23rd.

Girls Day! – September 19th, Saturday, 11:30 am – 1:30 pm

Kelley Starret Injury & Rehab seminar – November 14th, all day.

Cheema jumps a level. Nice work

cheema, muscle up from CrossFit Portland on Vimeo.

Yesterdays intervals in the heat were intense. Lara, great form on those push ups! You know it was worth it!

July 28, 2009 | Filed Under News | 1 Comment

HEAT

7-26-2009

5 rounds for total time:
Row 200m
21 pushups
Sprint 200m
21 jumping pullups
Rest 2 minutes

If you haven’t heard or been outside lately, its going to be a HOT week. Drink plenty of fluids, pay close attention to how your are feeling in workouts, and spend plenty of time in the AC room to cool off

Hawthorne Hustle is just two weeks away! You and your teammate will have an opportunity to take on a fun challenge on one of Portland’s most historic landmarks. Here is a really neat video on the Hawthorne bridge. Sign up online asap!

Hawthorne Bridge Timelapse from Andrew Curtis on Vimeo.

Here is a CrossFit games highlight reel of the Stadium workout we just did on Saturday. She looks familiar…that’s Roche killing the push presses!

July 26, 2009 | Filed Under News | Leave a Comment

Saturday Morning Lights

7-25-2009

Stadium Workout, Teams of 3-4

1) Each person on the team does 30 wallballs

2) Then, each person the team rotates through the following in a “Annie, are you ok?” format.

300 M Row
30 Box Jumps 20″
30 Push Press 40/25
30 KB Swings 53/36

3) Finally, each person does 30 deadlifts at 225/135. Time stops when last person finishes their deadlifts.

3, 2, 1…Go! Thanks to everyone that came to class, dropped in for the first time. You made the energy and the workout as fun as it was for everyone.

Team John, Eric, and Lorenza. Lorenza demonstrating the strict kettlebell movement standard at the games. The KB had to be swung all the way overhead, pointing up.