CrossFit Portland

01/29/2010
1) Power Snatch + 2 OH squats + Hang Squat Snatch – 10 sets w/full rest between. Focus on technique and catching deep in the HSS!

2) OH Squat – Try for a heavy set of 15 unbroken reps. Take 2 attempts only.

Cooldown:
4 sets hand bridge holds – 10-30 sec
Prone scorpions 5/5
Supine scorpions 1min/1min

With the Paleo challenge approaching, I thought I’d share this website that I recently found. Many new to eating Paleo eat excessive fruit to get their carb fix. This site provides a nice visual of how much sugar is in many common fruits by displaying equivalent cubes of table sugar. If you are not as insulin sensitive as you should be, this WILL block accessing and burning stored body fat.

Elisa knocking out the weighted dips.

In the eye of the storm. Getting your breathing under control to make the 30 second breath holds proved challenging. What strategy worked successfully for you?

Happy Birthday, Phil!! 59 years young and going strong.

1-28-2010

1) Weighted Dips 3-3-3

2) 4 rounds for time:

No matter which station you start at, start each round by Holding breath 30 seconds
5 ring dips
10 toes to bar
15 KB swings 53/36
20 box jumps 20″
25 squats

Mobility:

Shinbox switches
Lying thread the needle
90/90 hip stretch
Pigeon pose

The sandbag getup workout yesterday was harder than it looked on the board. We had some valiant attempts to get the 100 done before the clock ran out. Leah knocked them out, RX, with a blazing time of the day! Apparently sandbag getups are not a weakness of hers

Here is fun recap of Girls Day last Saturday. Thanks Katie for putting it together!

Girl’s Day Jan ’10 from CrossFit Portland on Vimeo.

1-27-2010

100 sandbag get-ups for time (50/50)
Use ~50-60% bodyweight
Heavy sweaters, bring a towel or two!

Mobility:

x3:
Cobra to downdog
Supine scorpion x 1 min ea. side

Show Topics from Robb Wolf’s latest Paleosolutions Podcast – lots of good stuff, checkout the one before last.

Lou Mars Discussion
Preworkout Nutrition Discussion
Fish Oil Calculation
Digestive Enzymes
Heart Burn & Fish Oil
Babies & Neolithic Foods
Green Beans & Paleo Diet
Beef Protein Isolate
Fish Oil & Loose Stools
Allergy Shots
Eating Different Macronutrients Together
Eggs & Lysozyme
Woman & Bulking Up
How Low Should Bodyfat Be Before Bulking?

1-26-2010

If you are signed in tonight to the 6:30 pm class, make sure you are coming! There are people on the waitlist. If not, cancel early.

1) Power Clean & Press 5-4-3-2-1

2) Teams of 3 – row 12 minutes for total meters; switch rowers on the minute.

Mobility:

3 rounds:
10 OH squat stretch w/bottom hold
5 slow wall slides
3/3 hip extensions (full arc)

Appropriate footwear is important for performance

1-25-2010

Dont forget about the 7 Week Paleo Challenge! Signup deadline is Jan 27th.

Warm Up

1) 3 min DROM

2) 2 trips PVC lunge w/twist
20 KB swings w/close trajectory
10 spinal rocks
10 leg shooots

3) M-W-F
5 min handstand walking practice
15 wrist pushups

T-Th-Sa
2 rounds:
3 Skin the cats
1-5 Tuck front lever pullups

WOD:

1) Deadlift 5-5-5
2) 21-15-9 rep rounds:
SDHP 95/65
Pushups

Mobility:

4 sets hand bridge holds – 10-30 sec
Prone scorpions 5/5
Supine scorpions 1min/1min

Next up for the Who’s Who we have Bill. A little over two years ago Bill decided to get in the best shape of life, and I think he is well on his way. I’ll let him tell it:

After the recent “Who’s Who of CrossFit Portland” post about Eric I felt inspired to send you some pictures I just took of me wearing my “old” pants. As you know, I started my journey towards getting into the best shape of my life a little over two years ago.  Since then I’ve lost about 130lbs. Back in October I really wanted to step it up a notch and began the “On-Ramp” program through CrossFit Portland.  Since On-Ramp I have lost another 25lbs and gained a tremendous amount of strength. Anyway, I thought you’d appreciate seeing some pictures of the “new” me wearing some of my old 48″ waist pants. I am now a size 36″ and as you can see from one of the pictures, I can fit myself into just ONE of the legs on the old pair. Enjoy!

How were you introduced to Crossfit? Through a co-worker/friend. I noticed he was getting stronger and more fit as well as becoming a faster cyclist. When I asked him how he was achieving this, he told me about his new training routine with Crossfit.
Favorite WOD/lift: Diane/Snatch (in its many varieties)
I have always wanted to go: skydiving
1 word people use to describe me: Funny
Outside of the gym I like to: watch movies
Something nobody knows about me or would be surprised to know about me: I am afraid of spiders
Favorite physical activity outside of Crossfit: Summer – Mountain Biking/Winter – Snowboarding
Favorite place to eat in Portland: Sushi Takahashi
Song that gets me pumped up for a workout: Tool – “The Grudge”
Proudest accomplishment: Losing weight and making fitness a top priority in my life

1-22-2010

AMRAP in 20 min?
5 Knees to elbows
10 Box jumps 24/20″
15 Situps

Mobility:

4 sets hand bridge holds – 10-30 sec
Prone scorpions 5/5
Supine scorpions 1min/1min

Look what happened to Elle last night

elle strict pullup from CrossFit Portland on Vimeo.

Tomorrow, the first On Ramp of 2010 finishes with a retest of Baseline. Judging from their deadlift performance tonight, they are going to crush their previous times.

Megan, 168

Sarah 178

Eric and Jennifer, 205

Ari, 245

Cori, Sam, Aaron, and Sam all got 345 ???

Yesterday, I did a rotisserie chicken test from New seasons. How much meat do you get from one of those birds?

Cooked and intact bird – 36 oz
Meat Only – 25 oz. This was not super careful meat picking either, meat comes off easy.

$7.99 for 1.56 lbs of chicken meat, with skin. In regards to protein, this is in the neighborhood of 180-200 grams of protein. Enough for a fully grown adult male to feast on for a day if they are going for 1 gram protein – per lb of lean body mass – per day. According to 70sbig.com, you are not an adult male until you weigh at least 200 lbs, two large bills.

I used the bones to build a soup. Pot, oil, bones, salt, veggies, water, heat, and time.

Kale and carrots, chicken soup.