“The Road Not Taken”
9-23-2009
1) 5 rounds for time:
10 Wallballs 20/12
10 pushups
Rest 5 min after all rounds done.
2) 5 rounds for time:
10 KB swings 53/36
10 situps
Rest 5 min after all rounds done.
3) 5 rounds for time:
10 Walking lunges
20 Jumping pullups
Score is total time for all 3 WODs.
Some of you (definitely you Travis) might be familiar with this Robert Frost poem about taking the path less traveled in life and how that decision can change you in a dramatic fashion. When I quit my day job and became a partner here at CrossFit Portland, that was a very tough and scary decision for me. However, what I’ve learned and the people I have met in the last two years has changed my life in a completely significant way.
For some, especially women, joining CrossFit can be a tough and scary choice. You see the videos, you look at the workouts, and you’re thinking I’m going to make a fool of myself at this gym! That negative pessimistic internal voice gets louder in your head about how you can’t do this or do that. Soon, you’ll use any reason to validate that negative voice in yourself like its too expensive, too far, or “its only for people already in shape”.
There are many of you at CrossFit Portland who overcame that voice, that self-doubt, and gave it a try. You came and met with Rochelle, Scott, or I for your introduction, you learned more about CrossFit, and you did your first workout, “Baseline”. Now you had another decision to make about joining On Ramp/personal training to prepare for classes or you could just walk away. As Mr. Frost put it, “two roads diverged in a wood, and I — ”
I wanted to pay a small tribute to the women of CrossFit Portland who have chosen the road not often taken. It is our goal to make it all the difference for you!
A tribute to women of CrossFit Portland from CrossFit Portland on Vimeo.
No Country for Old Men
9-22-2009
Annie and Friends
AMRAP Rounds in 20 min.
3 person teams; 3 stations
Double Unders x 30
Toes to Bar x 10
Rest
2) With a partner. Plate on back bear crawl. Partner holds plank while other is crawling. If plate drops, partner does 10 push ups. AMRAP in 4 minutes.
DROM:
Seated pike to
cobra to
downdog anlkes
shoulder bridge to
seated pike
Scott, James, and friends put on a show at the Biketoberfest this weekend at HUB. He still has the moves!
Old men doing wheelies from CrossFit Portland on Vimeo.
Mike Jones First Triathlon
I just got this great message from Mike JONES!!! He just did his first triathlon and checkout his recap of the event. Mike is the hardest worker in any WOD and his heart and attitude is always positive. I am simply amazed at his performance. Stunned and shellshocked. Awesome work Mike and more proof of the efficacy of CrossFit!
So, about three weeks ago I decided to sign up for a sprint triathlon that raced yesterday.
My training consisted of crossfit in the mornings, with running/biking after work and on the weekends. I mixed my training up with longer bikes rides and some of the Crossfit Endurance running drills from their website online. I only swam once for 200m.
Nervous as hell, I woke up Sunday morning at 4:30am, gathered my stuff and went to the triathlon to set up my spot in the staging area. The triathlon I signed up for was called a “Tri-iT” Triathlon which consisted of a 1/4mile swim, 12mile bike, 3 mile run. The only difference between this tri and the sprint is that the swim was half that of the sprint. The bike and the run were the same……and everyone in the Tri-iT were first timers.
Out of the 151 “Tri-iT’ competitors, I place 7th overall. I was in first place out of the water, 5th after the bike and slowly dropped to 7th after the run. And, I placed first in my age group too Men 30-34!
Going in, I would have been extremely happy to finish in under two hours……my final time was 1:23:36.
I never thought I would EVER do a triathlon of any kind and am now hooked. I owe it to Crossfit getting my butt back into shape…….thanks guys!
Recap of Girls Day
9-21-2009
Warm-Up:
1) jog 800m
2 rounds:
10 ring rows
10 light DB push presses
20sec/20sec Sampson lunge
3/3 Cossack squats + 3 squat therapy
3) Pull to inverted hang: 3 sets
WOD:
30 Minute AMRAP
One arm overhead “waiter” carry with partner (45/35). Do 20 squats and 15 Double Unders when you have to stop carrying. Partner can carry on. Alternate arms.
How many laps in 30 minutes?
DROM:
Pass thru stretches w/bands
kneeling lunge series
Although Scott and I were not there, Girls Day this Saturday looked like it was energy packed 
Check out Katie’s write up and video of the event. Thank you to all the ladies for coming out!
We had an absolutely fabulous time at Girl’s Day yesterday. So many new faces and friends!
Yesterday we concentrated on our pullup strength and setting goals. With all the new friends it was easy to find a partner to help us attain our goals. All the ladies did a great job with the Fight Gone Bad styled WOD. Shannon, Lael, Heather, Beth, and Lara did a great speaking about their Crossfit experiences. Thanks for sharing! Check out the video and see if you can count how many strong women we have!
Girls Day Sept 09 from CrossFit Portland on Vimeo.
Ta Dang!
9-19-2009
10 rounds for time:
Row 25 Calories
14 DB Walking Lunges
5 Chest to Bar Pull Ups
1:00 Rest
M-45 lbs; W-30 lbs per hand for walking lunges.
Josh and Shane both got their first muscles up on Friday! Both have a solid strength base and all week you can see that they were itching to pull it together and they did. Nice work gentlemen, time to start on your Level 1 Skills for the advanced class
Jess breaks through the ceiling and got her first muscle up! She’s been pretty inspired since Karen got hers at Crossfit Fort Vancouver and has been consistently working on it this week. Way to go Buttons, we knew you could do it!
Jess first muscle up from CrossFit Portland on Vimeo.
Girls, You Are Strong
9-17-2009
1) All out!
Warm all 3 movements up carefully, ensure you are ready for all out effort.
21 KB swings 53/36
Sprint 400m
21 burpees
2) Spend remaining time stretching your problem areas.
When Marie first visited us, she saw Lara doing Kipping pull ups and her face just lit up with amazement and she was inspired. She wanted to do that and now she inspires others! Marie got her first kipping pull up last night in On Ramp. It was as much a mental battle as it was a physical battle. Marie had to believe it first, focus her energies, and her body followed suit from there. I’m sure her five-fingered primal footwear helped too 
Awesome work Marie and thanks for being such a positive voice in On Ramp!
Audrey worked out Tuesday with her lifting partner Schwar and also hit a new PR in her deadlift. She picked up 245 and that is 1 1/2 times her body weight! That is a great goal to shoot for and Audrey’s hard work paid off in getting her there. Audrey, you look absolutely STRONG when you picked that up.
Elisa recently graduated our September On Ramp. She is one of the few who come to us already very strong and was looking for a different challenge. It was just a matter of time before she hit her stride and started doing amazing things. Like getting her first muscle up for instance!!! Last night, she got over the rings and she is one of the few girls at CrossFit Portland to do it. More girls are on their way Nice work Elisa!
Jake, you are such a tease. Just do it already!
too much mustard for muscle up from CrossFit Portland on Vimeo.
Katie showed me the Summer Salad Bowl at Cha Cha Cha on Broadway yesterday and it was delicious! Meaty, greens, guacamole, sub onions and peppers instead of the beans, and you have a pretty Paleo meal for yourself. It is SO GOOD that Cha Cha Cha should keep it beyond just the summer. Copy and paste the following letter and send it to their corporate HQ asap!
Dear Cha Cha Cha,
I am writing to you about the Summer Salad Bowl at your Broadway store. It is delicious, nutritious, and deserves a spot on your year round menu. You see, I go to this gym called CrossFit Portland and they tell me I should eat meat, veggies, and fat. Well, your Salad Bowl has all three in perfect balance (a little more meat would be nice!) and it is the talk at the gym. Please keep it on your menu year round!
Sincerely,
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