CrossFit Portland

3/1/2010 WOD

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6 sets ea. for form!!  Rest as needed b/t sets.
A1)  Deadlift x 5
A2)  HSPU x 5

B) 4 rounds:
Sprint row 150m
15 pushups, QUICK!  Scale appropriately

Mobility Focus

In side room:
3 rounds:
1 trip Horse walk
90/90 hip stretch
5/5 shinbox switches

5/5 cossack squat switches
20 spinal rocks

Next up for the Who’s Who we have Lael. Lael was working out with us back when we were at the Academy of Kung Fu over in the Southeast part of town. This location was conveniently a block from her house, and Lael showed her love of Crossfit when she continued to train with us after we moved across town. She is one of our most dedicated members, continually chipping away at her goals, as is evidenced by her 9 month gestational pull up.

Lael and her family will be moving to Sitka, Alaska for a year in June so her husband can complete an internship.  We are all going to miss her, but are glad that she plans to return to Portland. If anyone has lived in Sitka, knows anyone that lives there, or has any advice in general on that part of Alaska Lael would welcome any tips or information.

It used to be right by my house at the Academy of Kung Fu, and my husband did kung fu there. I would also sometimes see people doing crazy stuff and think “hmmmm.”

Favorite WOD/lift:
Oooh, I like all the barbell lifts that don’t involve squats, and any WOD I can actually do prescribed.

go on a really long train or boat ride with luxury accommodations.

Shazam!

sleep, eat, cook, backpack, make things, bike, pet cats, have parties, read, garden, swim, play with friends . . . the usual.

I love Martha Stewart.

You mean besides sex?

Pok Pok

Proudest accomplishment:
my little dude, Seamus

Well, XX thought that was fun. How about you?

2-26-2010

A) Turkish Get-ups 2-2-2-2 Rest 60 sec b/t arms. Go heavy!

B) Tabata Mash: (rotate down the list each 20 second interval)

Pushups – Quality focus!!
KB swings 53/36
Lateral hurdle hops
SDHP 75/53#

Continue to perform rounds until you have totaled 75 pushups. (You must complete the round once you do)

Mobility:

2 rounds:
Squat creep x 1 trip
Horse walk x 1 trip
+
Prone scorpion x 5/5
Elevated scorpion x 5/5

It’s about that time again in On Ramp…deadlifts! Double BW by Vikram.

2-25-2010

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A1) Front squat 5-4-3-2-1; rest 2 min
A2) Wtd. Dips x 5-5-5-5-5; rest 2 min

If done correctly, you should be completely drained when you are done and used every minute of rest you can get.

Mobility:

Supine snow angel drill x 3
Cuban Press 2 x10
Trap 3 raise 2 x 8

Hey Steph, how’s the weather up there?

We were setting up the workout last night with the sandbags and figuring out weights. Up comes Tom with the 100 lb bag already on his shoulder, ready to go. Tom is a patient about improving his fitness and strength and fairly conservative with the amount of weight he uses in workouts. However, recently, Tom has been in a groove and going after “RX”, as prescribed, more and more. It is a fun change to be a part of and keep doing what you are doing Tom!

Top performers. Must see. Click on the picture for the video. Green is 10 KG, Yellow is 15 KG, Blue is 20 KG, Red is 25 KG, and the bar is 20 KG. Listen to their foot stomp as the weight increases…notice anything?

After the 9:15 class today (Wednesday), Paterson and Kaitlyn are going for a couples “Grace” off. Can it be as epic as Jay and Erin’s was?

Grace Off from CrossFit Portland on Vimeo.

2-23-2010

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A) Hang Squat Snatch 1-1-1-1-1

B) 3 rounds for time:
10 – 2 arm DB Hang Power Snatch @ 12%BW ea.
20 Pullups
30 Ball slams 25/15#

Mobility:

Wall slides x 5
Locust Pose x 30″/30″
Death Stretch

Alright Elisa, level 1 complete! Elisa came with a high level of strength and it shows in every workout. Now, level 2 should be an interesting challenge.

Jess and I have heard a bunch about the Burgerville Protein Platter since she did a Meateats.com review on Burgerville. We finally checked it out yesterday and here is the scoop. We went to the Burgerville on NE Grand by the Lloyd Center and ordered the platter. The checkout person knew what were asking for but warned us it is so rarely ordered that they have to remind the cooks how to make it. Great.

$5.69 and you get the following. 2 x 1/4 lb beef patties and a weak side salad. There is also a chicken and turkey option.

We realized the receipt said bacon comes on the platter so we asked for it. We got it for free but was warned it actually might not come with the platter. So, I can’t guarantee it is included in the $5.69.

Ok, the receipt for the platter was revealing. Apparently, protein is not an important enough macronutrient to make the list. I was bummed.

We ordered a lone beef patty to compare.

After all that, here is what we know.

1) One beef patty is about 17-18 grams of protein – $1.75
2) Protein platter is 2 beef patties, 35 grams of protein -$5.69.
3) You can just order two beef patties for $3.50 and get the same amount of protein. By ordering the platter, you are paying $2.19 or 62% more for a weak, iceberg lettuce side salad. Assuming no bacon here.

Also, the Classic Burgerville burger that comes with 1 patty, bun, lettuce, tomato, cheese, and sauce is $3.39. You are paying $1.64 or 94% more for the bun, piece of lettuce, wedge of tomatoe, and slice of cheese. Oh, and if you get the combo meal with the fries and soft drink, it is way more.

4) I hear a lot from friends who have never tried Paleo say that it is expensive. Well, for the extra $1.64 or $2.19 you are spending on the Classic or the Platter, you could be doing a whole lot more for yourself. If we consider the fries and soft drink, get ready for a Paleo bonanza. The snack plate I made for myself below is 3 oz of Almond butter from Trader Joes ($0.94), 4 oz carrot ( $0.25), and 5 oz celery ($0.72) from New Seasons. $1.91 total, give or take.

Update: I couldn’t finish the whole snack plate. There was over 1/2 lb of veggies there and it turns out it is very filling.

In summary, I would stick with the $1.75 beef patties from Burgerville and just get me a bag of mixed veggies to munch on.

Tomorrow, Feb 22, is the last day to sign up for the March 1st On-Ramp

2/21/2010 WOD – post time to comments

A) 3 rounds:
10 Burpees
High Knee rope skipping 1 min.
Rest 2 min

B)  3 rounds:
10 KB Swings 70/53#
Run 400m
Rest 2 min.

C) 21-15-9 rep rounds: Speed!
Box Jumps  20/18″
Situps

Rest 5 min b/t each series.

Mobility Stretch Focus

DROM; relaxing – instructor’s choice.

Next up in the Who’s Who we have Heather. Heather is a busy mother of three, homeschools her kids, and has made Crossfit a regular part of her life.  She has really been working hard in the gym lately, and we wanted to highlight her.