CrossFit Portland

8-31-2009

Congrats to Andrew, Debra, Elisa, Emily, Josh, Karmel, and Mike G. for completing the August On Ramp!!! I wish I could have been there to see you all crush Baseline this Saturday. How did it go? Feel free to share your thoughts with everyone in the comments. I look forward to seeing you in class and welcome to a whole new chapter in your health and fitness.

1) Hang squat cleans 2-2-2-2-2

2) 3 rounds for reps:
30 sec. DB push press 30/20lb
30 sec. OH hold at lockout

8-30-2009

Erin, thanks for bring this weightlifting meet to our attention! Can’t wait for the live webcast to kick off at 9:30 AM MT. I wouldn’t be surprised if we had an O-Lifting gym challenge in the near future

“There is a Weightlifting meet this weekend,the Rodger DeGarmo Memorial/World Team Second Qualifier in Denver, CO. If you’re not doing anything this weekend – or awake early and bored and have an interest, they are webcasting it. It’s neat to see how a meet works or just some good lifting. The event starts with the lowest Snatch and progresses to heavier weights then the bar is reset with the lowest weight for the Clean& Jerk portion. Each athlete has three attempts at each lift. Seventy-two athletes are scheduled to compete at the event, including 2008 Olympian Kendrick Farris. Athletes will be competing in 16 weight divisions for the opportunity to represent Team USA at the 2009 World Championships, which will be held Nov. 17-27 in Goyang City, Korea. “

Live Webcast, click here!

8-28-09

Crossfit has been able to highlight some of the amazing physical feats that women can accomplish. Ladies, what has Crossfit brought out in YOU? Post to comments!

“Broken Up Helen”
3 rounds for total time:
Run 200m
11 KB swings 53/36
12 pullups
10 KB swings 53/36
Run 200m
rest 2 minutes

DROM:
90/90 glute stretch
Pigeon pose
Elevated hip rotations
Toes stretch
Seal stretch
Wrist pushups x 10

Hey Ladies!
We hope you’ve been having a fantabulous summer, enjoying the weather and getting some great WODs in! Rochelle and I got nice and rested (mostly) and now we’re ready to kick Crossfit Portland Girls back into gear! We’ve got tons of great activities and get togethers planned. We can’t wait to see your smiling faces!

Our first event is Girl’s Day, September 19 at 11:30am. For newbies, Girl’s Day is an introduction to CrossFit Portland, with a focus on women and the challenges we face in trying to make positive changes in our lives. This event is led by Rochelle Hagnas and is always a little different every time. You never know what we’re going to do! Come prepared to workout. Girls Only! All girls are allowed, you don’t need to be a member of Crossfit Portland. Bring your mothers, sisters, daughters, and friends! Girls Day is free, but registration is required to attend. You can sign up online, space is limited!

Be on the lookout for other great events and opportunities coming up! You can check the Girls Blog for updates, recipes, info, and more! Work it GIRLS!

Erica rocks the backsquat!

Congrats to Heather who just graduated yesterday, ready to join our nurses!

8-27-2009

I just landed in Chicago and I got the worst case of motion sickness during the bumpy landing. Anybody know a quick cure to get that feeling out of the body???

Back by popular demand! Thanks Nick G. for the feedback

Back squat 5-5-5-5-5

This should be heavy heavy heavy. Time to set some PRs

DROM:

80 spinal rocks; 20 each:
seated
pike
butterfly
straddle

Then, 5/5 shinbox switches

How has CrossFit helped you with outside activities and sports you participate in?

I started back squatting when I joined the football team back in high school. I had never done anything like that before and it felt great to add weight and get PRs. It was definitely my favorite lift of all. On max out days, we would strap a sensor on the top of our quads. The sensor would beep when it was parallel to the ground and that is when you knew you went deep enough.

The back squat helped me immensely in football and also in the sport I now play, Ultimate Frisbee. One reason why I love CrossFit is it teaches and practices solid methods that have worked since forever.

Triple Treat, part 2. Matthew dropped in from CrossFit East Bay to get a WOD in before going back. Matthew is 15 and has been doing CrossFit for 1 1/2 years! Awesome work capacity and we wish you the best of luck on East Bay’s body weight competition this Sunday.

8-26-2009

Triple Treat Part 2

3 rounds:
10 SDHP 95/65
For 2 minutes: broad jump burpee down, bear crawl back
2 minutes rest
5 minute rest total after 3 rounds done.
3 rounds:
10 KB swing 53/36
Run 400m @ 75% effort
2 minutes rest
5 minute rest total after 3 rounds done.
3 rounds:
7 knees to elbows
7 goblet squats 53/36
7 ring dips
7 goblet squats
rest 1 minute

3 quick trips into anaerobic debt. Come get some!

Do you prefer team or individual workouts? I like team workouts out best. I like the strategy and it helps with breaking through mental barriers. I always tend to work harder if I feel others are counting on me and I might just do something I didn’t think possible. Strategy can be important too…how to manage rests and who does what/when when you have limited time to complete tasks at hand. It adds another dimension to getting a good time on WODs.

Which type of workouts do you prefer? Post your thoughts to comments.

On Ramp Week 4 Day 1, getting some with the “Stadium” workout from the CrossFit Games. Time to put everything we’ve learned to the test and everyone worked it hard! It was exciting to watch and great job everyone.

Yesterday was a big PR day!

I didn’t catch all of them so please post any PRs I missed to comments. Also, thanks everyone for dropping by and having some refreshments and ribs. We’ll need to do more impromptu hang outs like that!

Audrey and Des loaded the “big wheels” onto the womens bar and hang power cleaned 123! Des went up another 5 and got 128 as well. Have you two even met since you come to completely different classes? Awesome work.

Roger, stick that bum out or Rochelle is going to put that PVC pipe to good use…

Rowen, age 5, Lotus Press

8-25-2009

A1) Hang power clean 5-4-3-2-1
between sets, do
A2) 3 skin the cats
B) Max rope climbs in 5 minutes.

DROM:

Elbow rotations
seal stretch
wrist pushups,
wrist series
clubbell pronation/supination x 15

Ever since coming back from the CrossFit Games in California this July, Jess and I have had the urge for an In N Out “protein style” double double. Unfortunately, there are no In N Outs up here in the NW but we do have Burgerville. Maybe a protein style like burger can be ordered there? Jess dug and found out that you can actually get a breadless burger AND, most importantly, for a good dollar-to-meat price. $6 for a bunless hamburger is still better than the one with the bun but that’s getting a little steep. Jess and I recently went to an In N Out in Portland and ordered the “bare” burger. Checkout how its done and the next time you need a quick Paleo fix, try it out!

Ordering Paleo at Burgerville from CrossFit Portland on Vimeo.