CrossFit Portland

8-14-2009

1) Deadlift – work quickly to a medium heavy set of 3.
2) Deadlift – 12 reps at 80% of today’s triple.
3) 10 rounds of “Cindy” for time.
(5 pullpus, 10 pushups, 15 squats)

DROM:

80 spinal rocks; 20 of each:
pike, butterfly, straddle, shinbox switching

We are almost halfway through the August On Ramp…you’ve all grown up so fast! Here is a GREAT story from Karmel about her On Ramp experience so far.

“I just wanted to share with you and Rochelle, that my 9 year old daughter…remind you kids are brutally honest…asked me this morning how my work-outs are going. She told me to make a muscle so that she could feel it. I of course did just that, and she then proceeded to poke all parts of my arm, and said “Wow Mom, your arm isn’t mushy underneath like it used to be.” So with that comment, I feel as though progress is being made, slowly but surely.”

Post workout, out comes the log books. This makes me smile. Logging your workouts is an important step in keeping yourself accountable!

On Rampers chat about the Paleo diet and the challenges in transitioning to it. It takes a few weeks to get that sugar monkey off your back…after that, improved daily energy, better sleep, better performance, a lean body, and long term health awaits you on the other side.

8-13-2009

The CrossFit Portland Family Camp Out is August 22nd, 23rd! Sign up online today

1) Skill practice: safety vaults, lazy vaults, precision jumps.
2) 3 rounds for total time:
Run 400m
10 circuits of Parkour course.
3 min rest

DROM:

Down dog to updog; side bends x 6
Death stretch

The Fight is over. Great job everyone! For many of you, it was the first time with it non-scaled and that was great to see. Remember, we will be working on FGB movements in the upcoming weeks so ask a lot of questions about how to improve your technique and thus, your next FGB score.

8-12-2009

“Fight Gone Bad”

We’ll be working on different Fight Gone Bad movements in the next training cycle. The goal is to increase your FGB score and also to increase your quality of movement within Fight Gone Bad. It is much easier to obtain a higher score if you can be more efficient and relaxed throughout the workout.

3 rounds for score:
1 min wall balls – 20#/14# to 10 ft
1 min SDLHP -75#/55#
1 min box jumps – 20″
1 min push press – 75#/55#
1 min row for cals
1 min rest

Some nice scenes from a few days ago. Tom has been rehabbing a knee injury with CrossFit twice a week. We have been progressing consistently and patiently. That box jump is awesome Tom!

Dave, solid chest to bar. Notice the horizontal pulling required to make this movement happen. Get on your ring rows!

Yesterday’s team rowing workout…you had to be there!

Week 2 of On Ramp started on Tuesday. First introduction to a version of the Dirty 30 workout Here is a quick vid of everyone practicing form and building consistency at it before applying intensity. Next On Ramp starts early September!

On Ramp Week 2 Day 1 from CrossFit Portland on Vimeo.

8-11-2009

Partner 5000m row for time.
Teams of two, players can switch at will.

DROM:

Prone scorpions
supine scorpions
Kneeling lunge stretches
Elevated hip rotations

CrossFit is easy to describe, hard to explain well. I’ve described CrossFit to many people and everyone I have ever described it to has this standard gym model in their mind while I’m telling them about high intensity, constantly varied, functional movements. If you have never done CrossFit or just spent time watching a class, it is extremely difficult to understand the difference between a CrossFit gym and any other place. A CrossFit affiliate is a strong community that heightens motivation to train hard and have fun doing it. I have never seen this environment in any other standard gym. Below is a clip about Crossfit community and what makes it distinctly different than just a gym.

Next time, I promise to get more video. Watching this just makes me want to try it and excited for next year! Thanks again to everyone who came, helped out, and made it as exciting and fun as it was.

How We Hustled! from CrossFit Portland on Vimeo.

8-10-2009

1) 5 sets each, alternating:
Push press x 5 rest 90 sec.
Chest to bar pullups x 10 rest 90 sec.

2) High box jumps: 3 sets of 7, rest 2 min.

3) Tabata situps

4) Max hold side plank L/R

DROM:

2 rounds:
10 pass-thrus
12 OH squat stretches 5 sec hold @ bottom!
30 sec hand bridge

Best Pants award, hands down. I think that says it all when you come to CrossFit class!

Finally, the Grace Off video is ready for your viewing delight

Grace Off from CrossFit Portland on Vimeo.