CrossFit Portland

8-24-2009

“Karen”
150 Wallballs for time. 20/15

Finisher:
3 x 12-20 GHD situps

DROM:

Extended “deathly” pleasant stretch
Prone scorpions

This was a great weekend First, we did “Michael” on Saturday and then the Camp Out was a BLAST. Nature is starting to grow on me…overnight rafting trip next time.

In Saturday class, we saw some Brock-building at its finest. I thought we only had 4 back extension stations and now thanks to Brock, I see we have at least 5.

Normal GHD

“Gymnastics” GHD…pommel horse and parallel bars.

and our new squat rack GHD! Solid and yet so soft on the thighs.

Camp Out Highlights

First, a BIG round of applause to Rochelle for putting all the pieces together for this Camp Out! She really master minded and planned out every little detail. Thanks Audrey & family for inviting CrossFit Portland to your beautiful home along the Clackamas river…it was such an amazing site and so perfect in every way. Of course, we need to thank Pat and Jim for making the afternoon exceptionally interesting with fun wilderness and High Land games activities. My collar bone will not be forgetting that caber toss anytime soon. Rodney and Elizabeth, your slow cooked bbq and paleo treats were sooooo good! We snacked on ribs and chocolate under the stars and dreamed of brisket and bacon for breakfast. Christian, I had been missing beer and the HUB brew was a wonderful shock to the system.

Thank you all for coming, bringing your families, and sharing your time with CrossFit Portland. If camping out is always this much fun, I think one day I might be able to actually pitch a tent and sleep under the stars.

Untitled from CrossFit Portland on Vimeo.

Pirate captain Pat Torrey, at your service. Pat is explaining why we need to put Red Fred in the Shed when orienteering. I learned so much this weekend. Thanks Pat for the great lesson!

Put Red Fred in the Shed!!!

Living the dream really…rib in one hand, pale ale in the other.

Cold and refreshing HUB ale

Rodney, your famous smoked ribs are addictive!

Hmmm, Bald Hill Farms natural grass fed beef burgers!

Mike Jones, Nick took care of a couple of ribs for you.

Good floating down the Clackamas river

Comes in dark green with saffron stripes as well

Hmmm, Smores

Throwing and swinging heavy stuff

Pat, caber tossing naturale!

Lael, can’t wait to see you compete at the next HighLand Games in Portland!

8-21-2009

1) Front squat: Work quickly up to a heavy triple.

2) Use 85% of today’s 3RM for the following WOD:
12 front squats
5 toes to bar
9 front squats
10 toes to bar
6 front squats
15 toes to bar
3 front squats
20 toes to bar

DROM:

seated pike to
cobra stretch to
seated pike to
shoulder bridge
5 times thru, slow and smooth

Mike G. busts through barrier number 1, the kipping pull up! He got his first kipping pull ups last night and they were buttery. Nike work Mike!

Mike G. first kipping pull up from CrossFit Portland on Vimeo.

8-20-2009

Last day to sign up for the Camp Out

1) Practice SDHP form

2) 5 rounds for form and load:
15 touch and go SDHP
Rest 2-3 minutes

3) Finisher: 2×5/5 Turkish get-ups

DROM:

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

Welcome Kristin to the CrossFit Portland family! I can’t wait to see you rock it out in the September On Ramp. Your deadlift form is already looking really good.

That’s strong Elle, no problems with the prescribed weight.

Sub 20 Brad, nice work. Get those elbows up

Jess, I can see your muscles!!!

I appreciate you holding on to that Kettlebell Rob.

8-19-2009

1) 5 rounds for time:
10 deadlifts 135/95
10 pushups

Rest 5 min after all rounds done.

2) 4 rounds for time:
10 KB swings 53/36
10 box jumps 24″/18″

Rest 5 min after all rounds done.

3) 3 rounds for time:
10 pullups
10 thrusters 45/33

Score is total time for all 3 WODs.

DROM:

Relax!

We’ve moved into the Olympic Lifting 101 segment of On Ramp. This is where we take everything we’ve learned in the last two weeks and apply one more layer of complexity to it. Rochelle likes to call it “scaffolding”. I just call it plain fun and exciting!

Yeah Joanna! Way to get under that weight for your push jerk. I like how Joanna didn’t “rush” to get into the big weights. She had some trouble with this weight on the first set but nailed it on the last set. We stepped back a bit and built her confidence back up with some lower weights and progressed up to this point again by the end. Her technique was solid and she made the lift look easy.

8-18-2009

Register for the Camp out ASAP, by Thursday!

Split jerk 2-2-2-2-2-2

Finisher:
2-4-6-8-10-8-6-4-2 reps of:
DB forward lunge (2 reps=1L,1R)
DB push press
Use 35lbs M; 25lbs W

DROM:

8 rounds:
1 L/R mtn. climber twists
1 spinal rock

Pat’s been eyeing the 2K Row board ever since he came in second with a 6:53 and still had juice in the tank! It is his birthday goal to take the board in the 2K Row and he did it! Congrats Pat…that is going to be hard to beat.

Post row…dreaming of a Paleo birthday donut no doubt

8-17-2009

Camp out this weekend, sign up online asap so we know how many people are coming! 9 am Saturday class is on. The 10 am class is canceled.

10 rounds:
1 minute double unders
1 minute rest
Score is total double unders completed.

Finisher: 5×10 explosive MB situps

DROM:

Ido Squat Clinic

Come one, come all and get your double unders. Ellyn got her first two today! Who’s next?

A New 100 M World Record was set by Usain Bolt in Berlin. This is just a dream to watch