CrossFit Portland

2-19-2010

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“Lynne”
5 rounds for max reps:
AMRAP Bench Press @ bodyweight
AMRAP pullups
rest as needed b/t exercises; this is not for time!

Mobility:

1) Locust pose (enjoy!)
2) 3 rounds; keep moving:
7 elbow rotations
4/4 prone scorpions
7 Wall Slides

The tide continues to turn on the fat-cardiovascular disease hypothesis. The image below links to an article and the reviewed research. The title says it politely. More bluntly, pull your head out of the sand and take a look around you!

“Organic” is not what I thought it meant at all! Mindy was just telling me this the other day and we got this great story from Dr. Daniel Chong, a naturopath we are fortunate enough to be connected with in Portland. Check his site out! He recommends buy local, especially from farmer’s markets when you can.

Do you know what pork belly is? I didn’t until recently and what a revelation! It’s basically bacon but much more meaty…oh my. I found this EASY recipe – meat, salt, onion, water, oven – for roasted pork belly. We get our pork belly from New Seasons, you got to ask for it, and if you can get it with the rind(skin), do so!

Before

After

2-18-2010

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A) 3 position Power Clean 1-1-1 x 5 sets
(high hang, below knees, floor)
B) Front Squat 3-3-3 Try to increase from last week.

Mobility:

1) 2 rounds:
30 sec shoulder or hand bridge
20 spinal rocks
2) Seated spinal twists

I was lucky to catch the Mens Cross Country Sprint (1.6 km) Finals on Wednesday and it is now one of my new favorite Olympic sports to watch. I am into it because the race only takes about 3 1/2 minutes, you’ve got strategy, skill, and mostly just sheer work capacity being demonstrated. The finishes can be quite close and athletes are giving it their all to the very end. These Olympic athletes are actually falling and staying down from exhaustion at the end of the race! Something about that makes it more real to me.

All the competitors go through a qualification round and you end up with a big cut based off of time. Then, you have quarter final races and top 2 go on, semifinal races and top 2 go on and then the Finals. All FOUR of these races happen in the same day as well!

Head to NBC olympics to see a replay of the Mens and Womens final.

We’ve been practicing, and will continue to practice, the snatch Olympic lift. Just a beauty to watch in slow motion…you got to pull yourself down below that bar!

WOD

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A)  Turkish Get-up 1-1-1-1 Try to increase from last week.

2)  5 rounds for time:
5 Handstand Push-ups
10 Knees to Elbows
15 Double Unders
Adapted from CrossFit Ventura

Mobility Stretch Focus

1)  Wrist pushups 2 x 10

2)  10 position plank – 15 sec ea.

3) Cobra to down dog to kneeling spinal circles.

Next up in the Who’s Who is Jason.  Jason has been tearing it up lately, doing the Crossfit Games competition workouts.

How were you introduced to Crossfit?

The long lost Jarvis Shuckman described the awesomeness of Crossfit at a BBQ.  I was immediately sold.  I had been looking for something like this never knowing that it existed.

2-16-2010

Post weight to comments

A) Power Snatch 8 sets of 2; rest 2 min b/t sets.
Technique focus!
B) Snatch Grip Deadlift 3-3-3 Use ~110% of best snatch.
C) 3 x 15 GHD Situps

Mobility:

OH Squat stretch 2 x 10
Wall Slides x 10 slow
DB Cuban Press 2 x 15

Below is a preview of the CrossFit Journal story of Mary Heib. Mary’s quality of life was near nil and through CrossFit, has turned around. Mary didn’t jump in day one and start doing pushups and pullups but slowly, progressively, she started to transform her capacity and quality of life.

We all hear it on the news about exercise being important and we should do it 3-5 times a week. Or, training for top performance takes dedication and commitment every week. The hard part is actually doing it and finding an environment that can sustain you for the long term. I am excited that Mary has found that environment and is making the biggest difference in her quality of life!

The full video and all the other great content on the CrossFit Journal is available with a yearly $25 subscription.

2-15-2009

WOD Post time to comments

Teams of 4; rotate thru stations:
3 rounds
30-20-10 reps
DB Push Presses 35/25
KB Swings 62/44 lbs
Box Jumps 24/20″
Rest
All team members must complete reps before the team can rotate.

Mobility Focus

Full Body DROM

Next up in the Who’s Who we have Elisa.  Much like Shane, Elisa is newer to Crossfit but has been kicking butt right from the start. She attacks each workout with intensity and hard work, and is always fun to have in class.

How were you introduced to Crossfit? A boyfriend was a big Crossfit fan and piqued my interest.  I went to try it out and ended up breaking my wrist.  Hindered but undeterred, I eventually got around to trying it in August 2009… So glad I did!
Favorite WOD/lift: Hard to say —  maybe WODs including rounds for time or AMRAPs.
I have always wanted to love fully, deeply, and sacrificially – ideally in the marriage context.
1 word people use to describe me: Real.
Outside of the gym I like to be with friends or family, read, bake, throw annual themed parties. 
Something nobody knows about me or would be surprised to know about me: I had visited all continents except Antarctica by the time I graduated college.
Favorite physical activity outside of Crossfit: Walking my dog, Amos, in the early mornings! I love the tranquility.
Favorite place to eat in Portland: Portland has a plethora of good eats!  Portofino in Sellwood is one of my favorites.
Song that gets me pumped up for a workout: I’ll know it when I hear it!

     Proudest accomplishment: In the gym: muscle-up!  At school: seeing the lightbulbs go on and smiles      on my students’ faces from learning— it’s the best!

2-12-2010

Post weight and time to comments

A) 3 position Power Clean 1+1+1 – 5 sets
(high hang, just below knees, floor)
B) 1000m row

Mobility:

Pole press x 10
Wall slides x 5 slow
Bridge wall walks x 5

Way to go Joanna! Your first full body pushups and the pull up is not far behind. The first one is always the hardest and now you’ve broken through. Keep after it

Tom didn’t have a full depth squat when he first started but we could see this coming from the beginning Now your future WODs just got more interesting.