6 Jan
1-6-2010
Alternate with a partner; go for fast round times:
15-12-9 rep rounds of:
Deadhang pullups (add wt. if possible)
Floor wipers 135/95 lbs (touch each side for 1 rep)
Mobility:
2 rounds:
1 trip crab walk hips high!!
2 x “snow angel” drill
Cobra stretch w/reverse wrists
Our first January On Ramp kicked off last night! This group of men and women is off to a great start and forvlook new faces at the gym in just three weeks.
Jumanji!
5 Jan
1-5-2010
1) Front Squat x 2; 8 sets. Use ~72% of last week’s 3RM. (~65% 1RM) Rest no more than 1 min b/t sets. Focus on speed!!
2) 3 rounds for time:
Bear crawl down and back
20 Box Jumps 24″/20″
10 Dive Bomber pushups
Mobility:
Elbow rotations
Wrist pushups x 10
Finger “flange” pushups x 10 + 10 sec hold
Prone scorpions
Cyclocross Training, CrossFit Style
Aaron and Rob are testing out a hybrid training program involving hard intervals on the bike mixed with deadlifts, pull ups, and your usual CrossFit movements. I’m exciting to see the results!
4 Jan
1-4-2010
Warm Up:
1) 4 min agility ladder
2) 2 trips each:
Sideways Bear Crawl
Hips high Crab Walk
Low Spider Crawl
3) Pick one mini circiut:
A) 10 Wallballs
10 butterfly kip pullups
B) 2 Muscle-ups
4 HSPU
8 KB swings
C) 10 OH Squats (PVC or empty bar)
10 Snatch balances
10 pushups
WOD:
1) Hang Squat Snatch 3-3-3-3
2) Push Press 2-3 reps; 4 sets. (If you make 3 reps, you must increase weight for the next set.)
2 Rounds for ROM:
Pullover stretch x10 + 10 sec hold
Active shoulder lift x10 + 10 sec hold
Down dog shoulder stretch x 30 sec
Complicated ?
1 Jan
1-2-2010
Row 500m
10 HSPU
50 KB swings 53/36#
50 Pushups
50 KB swings 53/36#
10 HSPU
Run 400m
We’re going to start highlighting a male and female athlete from the gym each month. You’ll get to know a little more about each other, and we can recognize some of the great work being done in the gym. First up is Kristin! She came to us in the fall and puts gusto into each workout. Just this week Kristin worked through a heavy Christine. She used a bodyweight deadlift which was close to her max, but she finished strong! It was so inspiring to watch. Keep up the great work, Kristin!
How were you introduced to Crossfit? My chiropracter in Virginia told me about the Crossfit he goes to. So before I moved out here, I did a little research and found Crossfit Portland. I stopped by for a visit the day after I got to town.
Favorite WOD/lift: I like to do 1RM lifts to beat my old max weights and I can see improvements.
I have always wanted to Compete in a triathlon, learn to crochet, live in another country, make a souffle, climb a mountain…the list could on and on…
1 word people use to describe me: determined
Outside of the gym I like to Drink wine and watch/critique reality shows with my friends
Something nobody knows about me or would be surprised to know about me: went scuba diving in Lake Superior while it was snowing, brrr
Favorite physical activity outside of Crossfit: running
Favorite place to eat in Portland: haven’t eaten out much since I’ve moved here, but I really like Burgerville smoothies…sorry not Paleo =) …oh and Toro Bravo has great Tapas!
Song that gets me pumped up for a workout: 80′s/90′s hairband classics
Proudest accomplishment: finished 2 marathons
Look for our second athlete of the month profile coming soon!
630
