CrossFit Tri
10-1-2009
For time:
Row 2000
Run 1 Mile
250 Double Unders
Happy Birthday to Sam and Travis! Sam, we totally forgot to do your birthday WOD. Good thing I’ll be seeing you again soon this week 
Travis, where are you bro? Your WOD is the riskiest thing we’ve ever come up with and I’m betting you are going to surprise us with an incredible performance.
Strong work everyone on the Hero WOD, “Josh”. The overhead squat is improving, pull ups are improving, and some great times. Nick hit a whole new level and finished “Josh” in 6:45!!!
Our Fallen Heroes
9-30-2009
CrossFit Hero workouts are WODs named after individuals that have fallen in the line of duty. They commemorate the ultimate sacrifice these soldiers have given to our country and to their fellow comrades. As per requested by Justin, we picked a Hero workout for this week.
“Josh”
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
DROM:
Prone scorpion variations
Cross body arm stretch
elbow rotations
locust stretch
On Ramp, week 4, almost at the finish line! They took on the CrossFit Games stadium WOD and I am very proud of all of you for challenging yourselves with a little more weight here, a little higher box to jump on there, and generally hitting it with a higher level of intensity. It’s all coming together
On Ramp Stadium WOD from CrossFit Portland on Vimeo.
Awesome work everyone, awesome! I will absolutely have to do that WOD sometime soon. That looked like a lot of fun and hope you enjoyed it. Looks like a lot of you learned what is a good weight to use for future workouts involving snatches, cleans, squats, and deadlifts
Podnah’s
9-29-2009
Rodney is the owner of Podnah’s Pit, the finest Texas BBQ joint in Portland, and he comes to CrossFit with his wife Elizabeth in the mornings. We are lucky to have such a nice guy in our community and his ribs and brisket keep our Paleo hopes alive.
Podnah’s has a Tuesday Rib special that Jess and I attend religiously. This Tuesday, after the evening WODs, there will be an impromptu group of CrossFit Portland members heading over there to “refuel” after the workout. We thought we would create a WOD that reflected the spirit of the term “Podnah”, which is Texan for partner, and that would stimulate a healthy appetite. The dinner bell is ringing!
“Podnah’s”
Partner workout for time
Podnah Carry 50 M, switch carriers, 50 M back to gym.
Each podnah Power Snatch 15 reps x 115/75
Podnah Carry
Each podnah Squat Clean 15 reps x 155/105
Podnah Carry
Each podnah Back Squat 15 reps of 185/135
Podnah Carry
Each podnah Deadlift 15 reps of 225/155
Podnah Carry
Each podnah 30 Double Unders, only one rope
All reps of Double unders or bar lifts can be broken up however the podnahs choose.
DROM:
2 rounds:
prone scorpions
supine scorpions
cat/camel mobility
wrist stretches
The Pit Boss himself
Welcome to your first class Cate!!!
Welcome back Chris, good to have you in class last night. How’s everybody feeling after the croc push ups?
Yeah Jake, burly farmers walk with those surface to surface missiles
Eric, moving too fast
Open This Jar!
9-28-2009
Warm Up
1) complete the following in any order:
10 dive bomber pushups
10/10 lateral bounds
5/5 lateral lunges
1 minute total hollow hold
Row 350m
2) Buregener warmup
WOD:
1) Alternate between the following:
Weighted pullup x 1-1-1-1-1
Pistols x 3-3-3-3-3
2) 3 rounds, alt w/partner:
Gym length crocodile pushups
Farmer’s walk out to street & back GO HEAVY!!
Advanced WOD:
1) weighted pullup: work up to a 1RM
2) rest 10 minutes – do DROM
3) AMRAP wtd pullup @85% 1RM take 2 seconds to lower each rep.
4) 3 rounds, alt w/partner:
Gym length crocodile pushups
Farmer’s walk out to street & back GO HEAVY!!
Cooldown:
Prone scorpion variations
elbow rotations
locust stretch – enjoy!
Jess and I have been just shutdown by this jar of artichoke hearts. I’m bringing it to the gym on Monday for anyone to try and open with their bare hands. Jar needs to be intact!
Congrats to all of you who came out to Fight Gone Bad this Saturday. For those of you that did the workout for the first time, remember that score and feeling. You will be improving in the near future and taking it to FGB! Congrats to Nick G., Jake M., Pat T., and Lael for setting new PRs on FGB. If I missed any other PR’s, please post it to comments and nice work.
Max vs. Practice
9-25-2009
Split Jerk 1-1-1-1-1-1
Front Squat 1-1-1
DROM:
Shoulder Rolls!
For today’s workout, “scale” the reps and sets accordingly. What I mean is, if you haven’t done a max push jerk yet, going to a max split jerk might not be the most effective PRACTICE for today. Work where you are at. For instance, this morning Jenn and Rachel were here bright and early for the 6:30 AM class. Both are just starting their O-lifting story and we did not do a max single effort. Instead, both practiced push jerks in sets of 3-5 and then worked on heavy front squats, sets of 5. Instead of just 6 sets of split jerks and 3 sets of front squats, they both did much more than that. That’s okay because some of us need more practice than just more weight.
Check out this fantastic post by Coach K-Star down in San Fran about Ibuprofen. Here is the best blog post I’ve seen on the internet in 2009, also by Coach K-Star. Post was in 2008 but its point is timeless. Heck, just checkout the fantastic SF blog in general!
Rachel gets down on it! 103 for 5, new PR
Wednesday
Tuesday
Happy 59th Birthday Christine
9-24-2009
1) Deadlift 3-3-3-3-3 working up to max 3
4 rounds for time:
12 Box jumps 24″/20″
9 Pull-Ups
6 burpees
DROM
2 rounds:
3/3 mountain climber twists
supine scorpion 30″/30″
Shinbox twists x 3/3
It was Christine’s 59th Birthday on Tuesday this week and we wish her the best!!! She has been CrossFitting for over a year now and we wanted her birthday WOD to be extra special. A year ago, she wrote us a very kind and nice testimonial (scroll down the page). Becareful of what you wish for!!! She has done the CrossFit workout “Murph” a few months ago already – run 1 mile, 100 assisted pull ups, 200 push ups, 300 squats, and then run another mile. What about carrying Xi Xia around the block though??? Lets find out
Christines 59th Birthday WOD from CrossFit Portland on Vimeo.
EVENTS
Hawthorne Hustle for Franny. Please go here to learn about the Franny Fund. Click here to sign up for the Hawthorne Hustle
On Ramp MW 7:30 pm, F 6:30 pm, starting September 13th.
ON Ramp TTH 12:00, Sat 11:30, starting September 14th. No class on Sep. 18th Register early by September 6th for the early bird discount
CrossFit Portland Around the Web
