CrossFit Portland

10-23-2009

1) Deadlift 1 rep every minute for 12 minutes. Use 70% of your 1RM
2) On a running clock, do one pullup the first minute, two the second, etc. How long can you go? Chin must break vertical plane of the bar!

2 trips seal walk
2 x 10 reps wrist pushups
10/10 pushup elbow rotations
Death stretch

Thanks for all the good times Judith Maynard. Lets meet again real soon! What was the worst part? Burpees or push press?

10-22-2009

“Judith Maynard”
4 rounds for time:
15 KB Swings 53/36
15 Ball Slams 25/15
15 Burpees
15 Push Presses 95/65

DROM:

1) 30 straddle spinal rocks
2) Standing lunges

Lets break in the new toys! Plus, we’ve got plenty of spots on the PR board to fill up for Judith.

If you are interested in Parkour training, check out the grand opening of our friend Rafe Kelly’s new gym this weekend. Rafe has done Parkour clinics at CrossFit Portland both of the last two years, and is an excellent teacher. If anyone is interested in carpooling up, please post here to the blog.

10-21-2009

1) Split jerk 1-1-1-1-1
2) Front squat 3-3-3-3 Use 72% of back squat 1RM.

DROM:

Supine lying hip flexor and hamstring stretches

Jason C. couldn’t overhead squat a PVC pipe effectivcely when first started. His shoulders were not only tight but lacked the active flexibility to get into a good overhead position to squat. Now what?!?

Nick G. attends Noon for his birthday smash party. Linda’s three bars welcome him in.

Beth finishes her last ring row in the Dirty 30 workout in On Ramp last night. The last one should feel the hardest but everyone cheering you on, it might feel like the best one actually. This On Ramp group is one of the most supportive yet!

10-20-2009

1) Groups of 3, one at a time:
Every minute on the minute, do 5 overhead squats. Start with 40% of 1RM, partners add either 5 or 10 lbs every minute. How long can you go?
2) 5 rounds:
5 Hang Power Snatches 95/65
10 Ring pushups or regular pushups

DROM:

Kneeling lunge to lizzard lunge to pigeon L/R
do series 4 times

We went up to Pullayup, WA to the Thrush Sports Performance Center for the Washington Open Weightlifting Championships this past Saturday. We went up with Jay and Erin to see Erin compete. Jay and Erin are a husband and wife team and it is rare that a coaching relationship this close actually works I think it has to do with the incentives they give each other. There is a Team Tieder rule that whenever one person PR’s a lift or workout, they get a Ritters Chocolate bar. Erin earned three that day. Here is a short video of some of the male and female lifters in the competition, including Erin PR’ing on her last snatch.

Untitled from CrossFit Portland on Vimeo.

10-19-2009

1) Arm/leg swings and circles
2) 2 rounds:
10 pass thrus
10 OH squats (work to narrow grip)
10 kip swings
3) Pick one strength/skill series that best addresses your weaknesses.

WOD:

1) For time:
Row 1000m
50 situps
20 KB SDHP 70/53
Row 500m
35 situps
35 KB SDHP 70/53
Row 250m
20 situps
50 KB SDHP 70/53

2) 5 min per leg total “life stretch”

Girl’s Day is an introduction to CrossFit Portland, with a focus on women and the challenges we face in trying to make positive changes in our lives. Come prepared to workout. Girls Only! Registration is required to attend. You can go to Crossfit Portland mainpage, click on “Store”, create an account, click on “Workshops” and then register!

Bring your friends!
October 24!
11:30am-1:30pm

At this Girl’s Day we will be working with the Crossfit Total, which comprises of 3 weightlifting movements. The backsquat, press, and deadlift. We’ll have three groups available to meet everyone’s interest and experience. Safety, Brave, and CRAZY!
We’ll also be talking about what makes strong, healthy women, and how weightlifting is essential to that equation. Don’t worry, it won’t make you “big” and muscly!

Check Out our past Days!

10-16-2009

1) Deadlift 1 rep every minute for 15 minutes. Use 65% of your 1RM
2) 3 rounds:
On a two minute clock:
Sprint 400m
with the remainder of the minute, perform AMRAP KB Swings 53/36
Rest 3 minutes

DROM:

1) Wrist mobility and prehab
2) Life stretch focus

Last night, “Fran” night, was AWESOME!!! We had two visitors, Ari and Terry, and what a way to be introduced to CrossFit with Fran for the first workout! We haven’t done Fran here in a while with so many people so the PR board was completely reset after last night. For those of you who did Rx’ed for the first time, a big hand of applause. For those of you just doing it for the first time, its harder than it looks huh? Thanks everyone for screaming your head off and supporting each other.

Hey On Ramp, nice work on those back squats and swings. That’s just the tip of the iceberg…can’t wait for us to get to power cleans and the O-Lifts! First week is almost over and Saturday is going to be a tough solo effort. See you tomorrow morning.

You know you love it Wendy!