CrossFit Portland

7-24-2009

For best time, with full rest in between

200 M
400 M
800 M
1200 M

Breakfast “bread”

7-23-2009

Hawthorne Hustle is just around the corner, August 8th, Saturday. Sign up online so we can get you on a team!

5 rounds
9 Thrusters 115/85
crab walk down and back
15 ball slams

DROM:

seated pike to
cobra stretch to
seated pike to
shoulder bridge
5 times thru, slow and smooth
then, 10 wrist pushups

Jason and I, being Fitness Enthusiasts, played around with “ASAP” the other day. So you’ve all heard of “AMRAP” – as many rounds as possible in a given time. We tried the opposite or “ASAP” – as slow as possible.

slow muscle ups, playing around from CrossFit Portland on Vimeo.

7-22-2009

Hawthorne Hustle is just around the corner. This is going to be crazy fun and sign up online so we can get you on a team!

1) One arm DB press 3-3-3-3-3

2) With your partner, you will traverse 100 yards. Rules:

a ) your team can only move forward by doing broad jump burpees. If one person is doing the burpees, the other person is allowed to walk forward along with them.

b) Only one person can be doing burpees at any given time. Each rep, hands must be placed at feet. No extending forward on these!

c) A person is allowed to do a max of only 10 burpees. their partner must do at least one burpee before they can start again.

d) “X” = the total number of burpees it takes the team to cross 100 yards so keep track.

You and your partner, as a group, need to do X partner-assisted pull ups right after the burpees. Assist as much as you want. This is for speed so i suggest a lot. Partners do not have to split their pull ups evenly.

Do this workout as quickly as possible. It’s a race! Rest 3 minutes after completion of the first round, then do a second round. The clock stops at the end of the second round.

DROM:

x2-3:
10 pullover stretch + 10″ hold
10 active shoulder lift + 10 hold
6 breaths downdog shoulder stretch

Helping each other out

The pommel horse is one of the most versatile pieces of equipment in the gym.

7-21-2009

Tuesday, Thursday 9:15 AM classes start this week. Come get some more!

1) Weighted pullups 5-4-3-2-1 3 min rest btwn sets
practice vaults and under hurdle during rest
2) AMRAP 5 minutes vault to under hurdle and back

At the Parkour workshop, we did this WOD and it was a very interesting 5 minutes. It ratcheted up the accuracy component which then took the intensity up to a new level. It looks deceptively simple at first but if you crank, you will get cranked. I love how this requires minimal equipment and tests your coordination and movement in much more complex ways. It’s like old school playing in the park but for points.

Tiffany came to the first 9:15 AM class today and did something she has never done before. Check it out.

Tiffany’s first strict chin up from CrossFit Portland on Vimeo.

7-20-2009

In 20 Minutes,

Establish a 3 rep max Power Clean (touch and go, no rest)
Do 3 sets of max push ups

Total score = all push ups + 3 rep power clean max weight

DROM:

Prone Scorpions

This Saturday we worked on the fundamentals of Parkour with Rafe Kelley for the second year in a row. It was a fun, challenging, and very enlightening workshop! Rafe Kelley was the instructor and he demonstrated how Parkour obstacles can challenge coordination and accuracy to the highest degree while also being a potent metabolic suckfest. Wow, I am sore.

I am a big and cautious oaf when it comes to Parkour or anything like it. Jumping over metal poles, swinging through narrow gaps, climbing rocks (Jesper, you mountain goat!), etc. There is a fear/hesitation that grips you and prevents you from performing successfully. How do you over come that fear? As many clean & jerks, thrusters, and pull ups I have done, it did not remove that fear when it came to my first Kong vault. I was paralyzed with doubt at a movement I’ve never practiced. I eventually got it and it made me realize I am sorely deficient in an area of fitness that is hard to define with wattage, power meters, or with reps. I’ll be working plenty on this area as I go forward.

Parkour workshop 2009 from CrossFit Portland on Vimeo.

7-18-2009

Parkour Workshop today after the classes at 12:00. Sign up online for this once in a year opportunity to learn the basics of Parkour.

This was one of the WODs at the CrossFit Games for the Affiliate Cup challenge. It was 10 minutes at the games so you should have plenty of time to get a big overhead squat score in. Lets move some weight!

Teams of 3-4

In 20 minutes:
Establish a heavy 3 rep OH squat
3 sets max reps pullups
Add total pullups and OHS poundage for score.

Shane & Sam Co. – Welcome to your first class!

We are now in HD

Handstand practice in HD from CrossFit Portland on Vimeo.