CrossFit Portland

9-9-2009

20-15-10-5 rep rounds of:
Power clean 95/65
V-ups
Double unders

DROM:

Seated pike to
cobra to
downdog anlkes
shoulder bridge to
seated pike

Last night was the kickoff of September On Ramp, of setting new PRs and achievement. Everybody came out swinging with great intensity! Notable moments last night were Julie B. getting her 1st kipping pull up and that was really exciting to see. Also, Isaac (Josh’s brother) completed Baseline as prescribed in under 5 minutes! Eric officially “opened” his birthday present from his wife – a spot in On Ramp. We look forward to working with you Eric and it was great to finally meet you. Finally, the moment that said it all about CrossFit Portland was when everybody was cheering on Jason to get his last pull up in Baseline. I felt like our collective voices lifted him above that bar. I know it sounds cheesy See you all Thursday!

The On Rampers will be making the switch to Paleo for the first month as well. Many of you currently at the gym have already made the transition.

What is the one piece of advice you would give about transitioning to Paleo style? Please share your advice and experience to comments.

Yesterdays team workout, swinging into that bright light in the distance…

You got to admit, The Director is pretty cute in this moment

Chris getting after it. Strong work Chris!

9-8-2009

Teams of 2, partners alternate:
AMRAP in 20 min?
10 KB swings 53/36
bear crawl
10 pullups
broad jump back

8 more willing individuals have joined us for the On Ramp experience. We start tonight! I want to share a letter I sent to all of them with you.

“Hello September On Ramp Team,

Rochelle, Anton, Jessica and I can’t wait to meet you all tomorrow for the start of our September On Ramp program! Every month we gather our energies to prepare the willing for the start of a transformative fitness journey. Maybe its so exciting because we always meet new friends through each On Ramp, or because all of you will make a physical and mental breakthrough in the next 4 weeks, or simply it reminds us Coaches how we got hooked on CrossFit and it changed our lives forever. Whatever it is, I love On Ramp! “

Crossfit builds a broad, general, inclusive fitness. See Greg Glassman, the founder of CrossFit, explain what that means.

For Labor Day:

4 Rounds

400 M Run
50 Squats

Meet at the Grant Park Track in the NE. Post to comments if you are coming so we can get a big group together and just take over the track! Oh, someone please bring a stopwatch…this is for time When you are done, please post your time to comments.

9-4-2009

9 AM class on Saturday. No 10 AM class tomorrow!

Monday, Labor Day WOD will be posted by Noon on Saturday. Best done together in a group

21-15-9 rep rounds of:
Back squat 225/155
Ring dips

You know its going to be hard, its going to be a challenge, and you’ve seen your friends just simply transform their bodies and minds from it. You want that so you’ve signed up for Crossfit! Congratulations and welcome to a whole new chapter of your fitness potential. I’ll be here with the programming, the coaching, and the equipment and all you need to do is just show up. Consistency and persistence, the elements of any solid work ethic, combined with CrossFit training can squeeze water from a stone. It never ceases to amaze me the power of this training to break through mental and physical barriers, if you consistently do it. Introduce yourself to people you don’t know in class, encourage others to new achievements, and you’ll soon be hanging out at the gym more than Nick G. It’s just that much fun.

Nick G., always pushing 100% in the workouts.

9-3-2009

Just 1 spots left in our next On Ramp!

Labor Day Weekend class schedule: We are closed on Monday for Labor Day, no classes. There will be a WOD posted and a time and location to meet up with other CrossFitters to do it.

This Saturday, there will be the 9 AM class. NO 10 AM class this Saturday.

1) Press 1-5-1-5
Try for a new 5 rep max.
2) Accumulate 90 seconds in the L-sit
3) 3 rounds:
AMRAP pullups
AMRAP pushups in 60 sec.
rest 1 minute

Check out Karen P. getting her first muscle ups at CrossFit Fort Vancouver. Way to GO and that is AWESOME!!! I remember when Karen first started CrossFit and was just working on getting her first kipping pull up. She consistently came early or stayed after workouts to work on her skills and they steadily improved. All that patience and consistency paid off again!

When was the last time you surprised yourself with something nice like that through hard work and patience?

Hard work yesterday on those intervals. Jason cuddles up next to his times and is ready to take a nap!

9-2-2009

4 Rounds for total time:
15 squats
15 situps
15 KB swings 53/36
15 Burpees
Rest 90 seconds

DROM:

Hip Mobility

Warming up is an absolute necessity for a good workout! There are many good warm up videos and sources out there and mix it up. Just like our workouts are constantly varied, mix up your warm ups from time to time. When you are warming up, get mentally into it and don’t just go through the motions. This week, we are practicing double dutch jump roping in our warm up. It’s fun, it requires a high degree of coordination, and its challenging every time.

One of my favorite “warm ups” was playing 1-on-1 1 minute soccer rounds in the gym with Jesper and Rochelle. 5 minutes later, I was ready for anything.

What are some warm ups you’ve done that surprised you at how effective it got your motor running?