CrossFit Portland

10-15-2009

1) Thruster: in 10 minutes max, warm up to a heavy single.
2) “Fran”
21-15-9 rep rounds of:
Thrusters 95/65
Pullups

DROM:

Life Stretch

Great work yesterday on “Michael”. That new “800 M” lap is much more fun than doing 2 x 400 M loops for a couple of reasons Eric W. had the hot time of the day at 16:23 and Phil was right behind him at 17:07!!! Smooth work Phil… finishing the workout before girls and boys half your age.

We had our annual Corn Maize family workout last night as well. Looks like a fun turn out and the sunshine just broke through in time for the Maize. We had a little surprise for everyone coming out of the Maize in the form of the nasty erg. We like make everything fun just a little bit spicier and interesting

Boys looking mighty…awkward

When the sun goes down, the children will play.

Thank you all for making it quite clear we need more classes Starting next week Monday, October 19, we will have 4:30 pm classes on Monday and Tuesday. Don’t leave me hanging so sign up now and I’ll see you there!

10-14-2009

“Michael”
3 rounds for time:
Run 800m
50 back extensions
50 situps

Nick G. joined CrossFit Portland about 1 year ago. His goal was to make the Level 2 Skills test by now and he finished just in time! Awesome work Nick. This is a guy that’s here at the gym consistently every week, eating healthy, and set a long-term goal to personally achieve. Not only does Nick work hard for himself, he is right there supporting others in the workouts and pushing them along. In this Crossfit community, we rarely achieve anything solely by ourselves. What’s your goal for next year?

10-13-2009

Alternate between:
A1) Press 75% x 4 5 sets, 90 sec rest
A2) Toes to bar x 7 5 sets, 90 sec rest

2 rounds, 1 min rest b/t each
B1) Max L-sit
B2) Max handstand hold (wall)
Score is total hold time.

C) 20-15-10-5 rep rounds:
Double unders
Pushups

Youth or Experience? Last year’s CrossFit Games was bigger and more varied than the ones before. 8 WODs over two days, more athletes around the world competed to come to the Games, and this year its going to be bigger and more challenging. So, it looks like youth is such a big factor that a new Master’s division will be created at the games. Younger athletes, all other things being equal, recover faster than older athletes and that is a significant advantage when you have say 8 WODs. However, rarely are all things ever equal. Here is lively discussion about the merits of a Masters division with a few CrossFit celebs.

New names on the PR board for Christine. Nice work everyone! Des’s previous best in this workout was 19:30 back in August of this year. She cut 2 minutes off and under 15 minutes is just around the corner. Last updated 9:12 AM.

CrossFit lounge room. Nice find David.

Yeah Andrew!!! From never having done Hespu’s to doing 5 in a row. Jess Chang also got her first 3 Hespu’s as well. More handstand push ups coming this week…

10-12-2009

Warm-up:

1) DROM while jogging around gym
2) 1 trip each:
Slow bear crawl
Sampson lunges
Horse stance walk
3) Pick one strength/skill series that best addresses your weaknesses.

“Christine”
3 rounds for time:
Row 500m
12 Deadlifts BW
21 Box Jumps 24″

1) spinal rock variations
2) Death stretch focus session

This was the explanation for the final Affiliate Workout that would determine the Champion Affiliate Team. Hearing the workout made you cringe, made you itch to give it try. Who wants to train for the team next year and head down to Aromas? It was a crazy and fun CrossFit adventure!

10-9-2009

Alternating with a partner:
Complete as many rounds as possible 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 9 reps

DROM:

10 pullovers + hold
10 active raises + hold
Downdog shoulder stretch

Good morning Jason & Marie! Welcome to your official first class after On Ramp.

Everybody gets into rowing for points. Makes the 30 seconds seem a little shorter, a little less lonely on the erg.