Tis the Season

12-21-2009

Warm Up:

1) Pick one:
Jog 800m
Row 750m
3-4 min jump rope work
3-4 min Airdyne

2) 6 Inchworms
20sec L/R Sampson lunge hold
Squat therapy drill x 6
10 Kip swings+5 reverse grip

3) Pick one, do 3 sets:
1 Rope climb, no ft if possible
Ring dips
Pistols

WOD:

1) Alternate, 5 rounds for load:
Clean 3-3-3-3-3
rest 2 min
Weighted Dips 3-3-3-3-3
rest 2 min

2) 2 sets of 10-20 GHD situps

Way to keep your hips up and stay vertical Kelley

December 21, 2009 | Filed Under News | Leave a Comment

Proud Mary

12-18-2009

“Mary”

AMRAP in 20 min?
5 HSPU
10 Pistols (alternate legs)
15 Pullups

It was tough saying “Good Bye!” to Lara at her last class as she prepares to move on. Thank you Lara for making us part of your CrossFit family. We know you’ll be back to visit but not nearly as much as we would like Take care of Jake and yourself out there in the Tri-Cities!

A revisit to a fun workout at the old gym. Obstacle courses are a great way to apply all that fitness you’ve been accruing in classes and see if its of any use or not!

pictures

December 18, 2009 | Filed Under News | 10 Comments

Mobility Course is Full

12-17-2009

The Mobility course in January is full! Keep your eye open for the next one.

1) Push Press 5-5-5-5 try to increase from last week.

2) Obstacle course/L-sit holds for rounds.

Mobility:

1) Pole press x 6
Wall slide x 6
2) Death stretch

Elle, unbroken sets at a higher weight. Nice work!

December 17, 2009 | Filed Under News | 2 Comments

Unbroken

12-16-2009

1) Power snatch 3-3-3

2) 3 rounds:
15 Deadlifts 65% 1RM – unbroken
rest 90 sec
12 Toes to Bar – unbroken
rest 90 sec

Yesterday in classes, all I heard during the heavy Front Squats were partners reminding lifters “Elbows Up! Elbows up!”. Thanks for helping each other out

December 16, 2009 | Filed Under News | Leave a Comment

Pull and Push….

CrossFit Games

The CrossFit Games sectional/regional information has been released. This year, those wishing to compete as individuals will need to qualify at the OR/ID sectional event in March . The other opportunity to compete will be as a member of the CrossFit Portland affiliate team. This year, affiliate teams will have to qualify at the regionals to be eligible for the games. The NW regionals are in May.

Even if you do not plan on competing as an individual, potential team candidates should plan on entering the sectionals to gain competitive experience.

If you are interested in competing, please be sure to see me (Scott) sometime this week. We will be beginning specific training for the competition shortly, so I want to schedule a meeting with everyone who is interested. Training will include more individualization, specific nutrition, and a modified training schedule. You will occasionally be doing more than one workout a day.

Mobility Class News

Due to the popularity of the Monday night mobility class, I have decided to offer a second class. This class will actually be a “course”, each one lasting 6 weeks. You will need to sign up in advance for the whole 6 weeks. This will allow me to individualize what everyone does in the class, and will give you more information you can use in the future.

The first course will be on optimizing structural balance of the shoulder girdle. We will be looking at mobility, flexibility, and strength. This class, unlike the regular Monday class, will have a strength training component. More details coming soon!

S-I joint pain?

If your S-I joint is chronically unstable or painful, look carefully at the mobility of your hip, knee, ankle, and foot. The S-I joint should be relatively stable, but if you are immobile in one of the previously mentioned areas, the body will compensate by increasing mobility at the S-I joint. Dedicated work on improving the mobility of your lower extremities can pay off in resolving long standing low back pain.

12/14/2009

Warmup:

1) Jog 400m, or 4 shuttle runs
2) 2 rounds:
7 T-planks to Down Dog combo
7 Sumo walk fwd, 7 sumo walk bwd
5/5 Lateral lunge thrusters (light DBs)

Pick one strength series, do 2 rounds.

Strength series:
A) HSPU – one slow negative
L-pullups – 2-6 reps slowly

B) Front lever hold – near max
L-sit or L-hang – 80% effort

WOD:

1) Weighted Dips 5-5-5

2) Within 15 minutes:
Row 2500m
AMRAP burpees in the remaining time

ROM:

Pullover stretch x10 + 10 sec hold
Active shoulder lift x10 + 10 sec hold
Down dog shoulder stretch x 30 sec

December 14, 2009 | Filed Under News | 5 Comments

New WOD Books are here

12-9-2009

“Double Cross”

50 Crossovers
10 Double unders
15 Knees to elbows
15 DB Push presses 35/25#
40 Crossovers
20 Double unders
15 Knees to elbows
15 DB Push presses 35/25#
30 Crossovers
30 Double unders
15 Knees to elbows
15 DB Push presses 35/25#
20 Crossovers
40 Double unders
15 Knees to elbows
15 DB Push presses 35/25#
10 Crossovers
50 Double unders
15 Knees to elbows
15 DB Push presses 35/25#

Mobility:

Down dog ankle streches
Seated shin stretch w/lifts
Pole press x 5 slow
Wall slide x 5 slow

The new WOD Books are here! They are all undated and are six months long, if you worked out every single day Plenty of room to keep track of your CrossFit Total in 2010 and your improvements in workouts. Also, use it for tracking recovery, sleep, and general health. Check out Scott’s blog post about logging your fitness history, which is much more than just workout times and numbers.

The WOD books are first available to those that reserved one. You know who you are. Pay at the gym or email me to put it on your tab.