Isabel
10-30-2009
“Isabel”
30 snatches for time 135/95
(squat or power snatches ok)
There are two shockingly fast “Isabel” videos up on CrossFit.com right now. Here is the male one and the female
one.
DROM:
Sampson lunge to
lizzard lunge to
pigeon position.
Repeat x 5 ea. side.
The very fast 10 seconds of rest in a Tabatta interval. Not much to think about except for the next interval coming up, Word Series, breakfast, etc.
Mash Up
10-29-2009
New WOD Book orders are due by Saturday! Shoot me an email with what you want if you haven’t already.
“Tabata mash”
Tabata row for calories
Tabata pushups
Tabata box jumps 20″
Tabata situps
Tabata squats
DROM:
1) LIfe Stretch
2) 30 Boostrappers
Nice job Erin, glad to see the “boot” off your ankle and now you are squatting, pressing, and deadlifting heavy weight again!
One lift every minute, on the minute. Pull fast!
Your CrossFit Story, Part Three
10-28-2009
1) Back squat 85% 4 sets of 3
2) Press 80% 4 sets of 4
3) Deadlift 1 rep every minute for 10 minutes. Use 75% of your 1RM
Sarah M. finished our On Ramp program back in May and hasn’t looked back since. I remember when she first started how barbells, kettlebells, and lifting weights just seemed a foreign idea to her. Now, it is just one of her favorite workouts! If you see her on the street, she is wondering if she can deadlift you 
Her current goal is to get that dang kipping pull up. She is so close and its arguable that she already got it the other day…I’m not counting it until her chin is parked above that bar! Click on her picture to hear her story.
Nichole, what a weird workout…do I run more or rest more for pull ups? Kind of depends on what you are going for and how good you are at pull ups.
Jason B. – 35″ approach jump
We got our Vertec set up and ready to play. Jason B. takes the first crack at it and sets the current gym record for an approach vertical jump at 35″. That’s high.
How to measure your vertical:
1) figure out what your reach is
2) jump on the vertec. The bottom red vane is at 9′. Every red vane is another 6″.
3) subtract your reach from your jump. Jason’s jump is 128″ and his reach is 93″ – 35″ vertical.
Your CrossFit Stories, Part Two
10-27-2009
“Nichole”
Run 400 meters
Max rep Pull-ups ( can’t come off the bar)
As many rounds as possible in 20 minutes.
Number of pull-ups completed for each round= score.
DROM:
elbow rotations
wrist pushups
Des D. is the second part of our CrossFit story series. Before CrossFit, she was an avid runner and had not lifted a lot and was also wary of “bulking up” if she lifted more weights. Her fiance Mike first started with us and after coming home and telling her about the hardest workout he has ever done, she decided to check it out. The rest is history and her new back squat PR of 173, which is well over BW, is just another PR she keeps achieving through CrossFit. Click on the picture to hear her story.
Oh Cousins, that was fun. Here we see all stages of the Cousins workout, from the wall ball to deck squat to gasping for breath.
Choose your own adventure warm-up this week. You are the star in the star jumps! Can’t help but smile when doing these.
Your CrossFit Stories, Part One
10-26-2009
3-5 rounds for time:
2 Rope Climbs
5 HSPUs
10 Toes to Bar
15 Box jumps 20″
20 “Cousins” 20/14
DROM:
Extended life stretch
Girls Day this Saturday was a blast! I stayed around and helped out a bit with the workout – a CrossFit Total. Des, Audrey, and Sarah shared their stories with starting CrossFit and especially lifting weights. If someone tells you again that girls will bulk up if they lift weights, they are lying to you. Plain and simple.
Des, Audrey, and Sarah all achieved new PRs in their backsquat! Audrey is a PDX firefighter and her goal has been to backsquat her bodyweight of 175 for a while now. On her last lift on Saturday, she dug deep, got primal with it, and lifted it. Awesome Audrey!
Audrey also shared her CrossFit story and it is part one of our CrossFit stories series. Click on the picture below to hear it.
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 5th for the early bird discount
CrossFit Portland Around the Web
