CrossFit Portland

9-16-2009

1) Continue muscle up developmental work for 15 total minutes.
2) Hang power cleans 4 sets of 10, 1 min rest. Use 70% 1RM
3) Double unders: Pick a challenging number that you can do unbroken. Perform as many sets as possible in 7 minutes of the number you have selected.

DROM:

1) 3 trips inchworms: 1 regular, one crossleg L, one crossleg R
2) Twist stretches

Schwar has been with us since February and is dedicated to consistently showing up and putting out his best effort. He makes his own bikes, doesn’t have a license, and got his first email account when he created his account with us All around nice guy. He has a chronic unstable left shoulder from dislocations in the past and decided to get surgery on it. He’ll be going under the knife this week and I wish him the best with his recovery. On Tuesday, his last day before the surgery, he deadlifted a PR of 345. I am confident his rehab will be successful because his physical therapist will not have met a stronger individual in mind and body eager to get it going again.

We look forward to seeing you back and getting another deadlift PR!

Always a high energy driven WOD. Thanks 6:30 for letting me workout with you! That was a blast.

The game is starting to heat up…

Look closely… Anton pays respect to O’ Canada!

Game, set, match. From now on, we keep score on the floor with multi-colored chalk. I could not have drawn up a better looking table on the whiteboard. Awesome effort everyone, that was fun to be a part of!

9-16-2009

Game Time! – “Hockey Night In Canada”

10 rounds: (score is total number of reps completed for both movements)
30 seconds wall balls
30 seconds D-ball slams
2 min rest

DROM:

1) Lying hip flexor stretches
2) prone scorpions, supine scorpions

From Katie…

If you’re like me, you end up talking about paleo a lot. People ask you why you eat weird, or you love it so much you take any opportunity to blab to your friends about it. I’ve blabbed to many friends and family, but only two friends have ever taken me up on the challenge.

Meet Paco and Eva before paleo.

They are friends from Florida, and over visits we would have conversations about paleo, dieting, and eating in general. They have always been conscious eaters, but held onto what was good and comforting. Pasta, bread, etc. After my last visit in May 2009, to my surprise and excitement, they jumped head first into paleo eating. Four months later and they have had amazing results!

Paco has lost 40 pounds! Eva, although slow at first, also lost weight and several clothes sizes.  Like Lael and her “Laeleo”, they still have some dairy in their diet, but have made huge shifts in their lifestyle! They are making it work for them. Eva even called me for thoughts on a paleo cake for Paco’s birthday. (Happy Birthday Paco!) These changes are mostly due to their dietary changes. They have increased their exercising and activity level, but are not crossfitters (though I’m working on that, too). But that’s ok! They run and jog and get out there and do things, which is great.  Paco and Eva are examples of the power of diet. You don’t have to be crossfitting every day like a crazy person to see the changes you want to make.

Eva’s only downside to paleo? They need a whole new wardrobe! Congrats to Paco and Eva and your awesome work, I am so proud!

Steve, to his complete surprise, whipped over the rings last night and got his first, second, and third muscle ups. Steve’s been hitting CrossFit for a while and the muscle up has eluded him until now. tThis was a very sweet accomplishment and Congrats Steve!

On the opposite end of the spectrum, Gary just joined and it was his first class. Why not start off with a muscle up? Gary, you are going to be a CrossFit machine soon enough!

Watch out for more first muscle ups to come by the end of the week!

Awesome job On Rampers on your first “Dirty 30″ workout! Everything is starting to look better, moving smoother, and the speed is coming. Everybody’s overhead squats were dramatically different, improved hip movement and much more control of the bar. Keep it up and the challenges only get more interesting from here

9-15-2009

1) Power snatch 1-1-1-1-1-1

2) Max rope climbs in 4 min.

DROM:

Shoulder Bands sequence

Nick got his well deserved first muscle up yesterday. I think he is excited about getting that monkey off his back Congrats Nick!

In this practice week, I can tell that many of you are SO ClOSE to getting it. Keep coming in, take mental notes, and keep at it every time you are around a pair of rings. Even if you don’t get it in this particular week, write this down as a goal and work at it Consistently in the future. Keep it in mind and it will happen!

Nick’s first Muscle Up from CrossFit Portland on Vimeo.

9-14-2009

Girls Day is this Saturday and there are a few spots left. Girls Day is open to only women, particularly women who are interested in CrossFit but might have been a little intimidated up to now. Register online

1) 5-4-3-2-1 Front Squat
2) 10,9,8….1
Knees to Elbows
Sit Ups

DROM:

50 Spinal Rocks
3 x 30 Second Bridge Holds

We are practicing muscles up all week in the warm up. I was just working with Ellyn and Briana and they are close!!! Both also PR’ed their front squats this morning. Pretty good start to a Monday morning

9-11-2009

1) Deadlift: work quickly to a heavy set of 5.
2) Box jumps: 75 reps for time. 30″/24″
3) Partner AMRAP in 5 min: SDHP 75/55

DROM:

5 rounds:
10 spinal rocks
20 sec. shoulder or hand bridge

All Overhead, all the time

On Rampers, nice work on the Overhead squat. It is one of my favorite lifts and also one of the most challenging. So much to work on and improve in the overhead squat…it just keeps life very interesting

9-10-2009

1) OH Squat 3-3-3
2) Tabata “Jeremy”
Tabata OH squats 45/33
Tabata burpees

DROM:

3 rounds:
3/3 mountain climber twists
10 bootstrappers
updog to
downdog

Ah Ha! Who just finished On Ramp and got her first pull up? Emily, that’s who! Actually, its her third one since Tuesday and at this pace, she’ll be doing sets of 10 by Thanksgiving. Congrats Emily and glad to see all the pull up work paying off.

What’s your next goal? Post to comments

Emily, first kipping pull up from CrossFit Portland on Vimeo.

Sarah finds her favorite rope and sets a PR in straight double unders.

Band of brothers…their mission however is not to save Europe.