PR Day: 2000 M Row
11-30-2009
1) Weighted pullups 3 x 3-5 reps (try for 5 reps, if you get it – add weight next set. If not, stay @ same wt.)
2) Row 2000m – try for a PR!
If waiting for a rower, work on flexibility where YOU need it most.
2:40 in, Bruce Kocher talks about damper setting for the 2000 M. Avoid 10! 5:23 – 6:40, talks about what is a good time for men & women and he considers your bodyweight too. He also talks about pacing and stroke rate as well. Bruce is geeking out on this video. It’s good : )
15
11-29-2009
Deck of Thanks!
11-26-2009
I have much to be thankful for – Jessica said Yes!, my CrossFit community is great (thanks everyone!), and my training is progressing. It’s time to give back with a Deck of Thanks!
You all earned your daily feast
Thanks for dropping in Rochat! Incredible deadlifts
Everyday Paleo Blog
11-25-2009
Happy Thanksgiving!
From the OPT “Big Dawg” challenge:
For time;
50 walking lunges
20 clean and jerk – 135#/95#
30 ring dips
25 wall balls – 20#/14# to 10ft
30 GHD Sit Ups
30 KBS – 1.5pd/1pd
75 double unders
Mobility:
5 x spinal rock to cobra
Death stretch
Real mother, with a family of three kids, with a job, going Paleo. Ah, sounds impossible. So did “Murph” when we all first tried it but one step at a time, we did it. This mother, Sara, has done it and keeps a blog (everydaypaleo.com) about how she feeds her family Paleo. My favorite post on her blog is this doozy about “balance”. I’ve been her in this conversation, heard this conversation, been the coach in this conversation, and it drives me nuts! Her “full circle” epiphany is exactly what happened for me. I’m requesting she do a write up about “toning” and “shaping” in the near future because those two words crush my soul everytime someone says them.
PR Day: Back Squat
11-24-2009
Go for a 1 Rep Max PR in the Back Squat! Oh, please take a ride on “Satan’s Tricycle”.
PR’s come in all forms.
Before, 6 weeks ago in the mobility class. Brock is in the orange
Jason. You can’t see his head, he is right behind Jessica. His fingers are reaching and can’t quite touch the wall. See that?
After,
Happy Birthday Rachel!
Eric gets his first kipping pull up and rope climb! At 255 lbs, that’s not easy. It was impossible a couple of months before.
Brian I. , 440
Stephanie S.
Heather gets barefoot and focused
Michael G. , learned how to use his butt
PR Day: Press
11-23-2009
1) Press – work up to a 1RM. Testing day…PR time!
2) For time: (you may switch between exercises at will)
12 rope climbs/24 rope rows
60 presses (use 55% today’s max)
Mobility:
1 trip seal walk
10 wrist pushups
November evening On Rampers, just one week away from completing On Ramp!
Most people training at CrossFit Portland have seen our version of the Athletic Skill Levels. However, there seems to be some confusion on how to go after the levels, or why to even try.
1) Why should someone go after the Skill Level goals?
The Athletic Skill challenges are a great way to analyze your current fitness levels. Sure, the benchmark WODs can give some useful information, but each workout is only testing a few physical qualities at a time. With the skill levels, you get the complete package. It is easy to see in which areas you might be deficient, and then you can focus your efforts on those areas. Doing so will improve your overall fitness and likely even improve your strong areas at the same time.
Tackling the skill levels also helps with goal setting, and will provide motivation to continue working hard. Let’s face it – without solid goals to focus on, CrossFit can be a hard lifestyle to maintain. The level skills can help you find goals to achieve if you don’t have some already.
There are advanced WODs posted three days per week. The requirement of having passed level 1 still stands before one can tackle these workouts in class.
Finally, personal achievement. Depending on where you start, accomplishing a certain skill level make take years of consistent work. Little is more satisfying than reaching a difficult goal. The upper levels (3 and 4) are no joke. I am aware of only one individual in the world who has completed the original level 3, and no one has managed level 4 to my knowledge. Many athletes here are eager to try to get their names on the record board for one of the benchmark WODs, and this is great. However, the most difficult feat to get on the board is when your name goes in the category of athletes having completed level 1 or 2. A WOD requires from 2 to 30 minutes of pain, depending on the workout. Completing a skill level is a month of work, some of it brutal. If you are already pretty fit, but haven’t done level 1….the gym record is for the whole thing to be completed in one hour. Get on it. Let’s also get some more level 2 athletes, and there are a few here that should set their sights on level 3!
2) When should someone approach a trainer to test their skills?
How should people test for Level 1?
We are aware that some members have been hesitant to test on the skill levels because they don’t want to interrupt an instructor during or before class. We have come up with a couple of different methods of getting your skills checked off:
- Have another experienced member watch you, (honor system) and have them sign off on the sheet. On the more subjective stuff such as ROM, get a trainer to watch you.
- Do it on days where we do strength work as the WOD, trainer then has more time to go around and help with skills.
- Book a personal 1-on-1 training session with a coach is a third option. It is focused, no distractions. This could also include individualized program design or skill work to reach more difficult goals.
- We will have occasional make-up days where you can do a WOD you missed, or work on your level skills.
The more people who tackle the levels will allow us to refine them. They will continue to evolve over time. As always, I am happy to answer any further questions about the skill levels. Good luck!
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
