9 Feb
2-9-2010
Reminder that next Monday we are testing a new schedule for evening classes.
“Frellen – K2E version”
3 rounds for time:
Run 400m
15 DB Thrusters 35/25
15 Knees to Elbows
Post time to comments
Mobility:
1) Frog stand practice – 3 min.
2) 3 rounds:
30 sec hollow hold
7 wrist pushups
3) Prone scorpions
Elevated scorpions
Cobra to down dog
Barefoot is good foot. Shoe giants of the world, get with it.
7 Feb
2-8-2010
WOD
Post max Get-up and Superbowl reps to comments.
1) Turkish Get-up 1-1-1
2) “Superbowl Gone Bad”
Five rounds for total reps of:
225/155 pound Deadlift, 15 seconds
Rest 45 Seconds
L-pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Mobility Focus
1) OH Squat stretch 2 x 10
Wall Slides x 10 slow
DB Cuban Press 2 x 15
2) Spinal rocks -30
Next up in the Who’s Who category we have Karen. Karen has made some amazing progress since she first started training with us in Fall of 2008. She has become a much stronger athlete, really improving her deadlift numbers and nailing the dead hang pull up. Karen is a great example of what you can achieve with consistent and steady work. She has also embraced the Paleo diet, hesitant in the beginning, tried it, and has lost 30 pounds to date. She tells me that she bought two copies of Mark Sisson’s book, the Primal Blueprint, one for herself and one to hand out to friends when they ask what she has been doing. I am proud of her progress, keep up the great work!
How were you introduced to Crossfit? I was seeking to make some quick and lasting changes in my lifestyle after the death of my partner in 2008. A personal trainer I consulted suggested that crossfit might give me more structure and results than she would be able to. Absolutely true, and I accidentally started to get fit too.
Favorite WOD/lift: anything Tabata.
I have always wanted to: be a contestant on the Amazing Race (Survivor would be great too if I could swim better)
1 word people use to describe me: tenacious
Outside of the gym I like to: hike, go on long distance bike rides, cook new foods and eat eat eat…
Something nobody knows about me or would be surprised to know about me: Before xfit I did not cook and never had cooked AT ALL. Not even an egg. I just ate out of boxes and cans. Cooking has become a huge hobby for me as a result of transitioning to Paleo eating.
Favorite physical activity outside of Crossfit: hiking in the Gorge
Favorite place to eat in Portland: Laurelhurst Market when I can afford it.
Song that gets me pumped up for a workout: Anything by the Rolling Stones
Proudest accomplishment: striving to live life to its fullest day by day, minimizing unnecessary responsibilities, downsizing my career, and thinking really hard about what is important, and…most importantly…the pull up…
5 Feb
2-6-2010
5 Rounds for time and reps:
30 BB Fwd lunges (alt legs 30 total); 45/33
AMRAP Pushups
Rest 3 min
Starts out as a nice news focus story on CrossFit…turns simply AMAZING with 3 minutes left.
4 Feb
2-4-2010
Games Prep people – kipping is allowed on the Hespu’s tonight
1) Snatch – work up to a heavy single with good technique.
2) Do 6 singles at 80% of today’s max; rest 2-3 min b/t sets. Focus on speed and catching deep! If this lift is pretty new to you, do 2-3 reps each set.
Post your heavy single to comments
A full snatch movement starts from the ground and you receive the bar in a full squat. Easy, do it just like Erin….
Untitled from CrossFit Portland on Vimeo.
Mobility:
10 Bridge wall walks
20 spinal rocks
Straddle stretch
I’m not sure if Lieghti knows it but she just made the board for the 2k row yesterday in the workout. Surprise 
3 Feb
2-4-2010
6:30 PM tonight has a waitlist. If you are not coming, cancel asap.
WOD
On a 10 minute timer:
Row 2000m
AMRAP Double unders in the remaining time.
From OPT Big Dawg Challenge 3
Post your time/reps to comments
Mobility Stretch Focus
Heel walks x 50
Blade walks x 50
Instep walks x 50
Prone scorpions
If remaining time, Death stretch
Next up in the Who’s Who we have Phil. Since starting Crossfit I have seen Phil literally transform himself. I remember when he first started, barely being able to squat and hang from the pull up bar. Now he is doing workouts as prescribed, ripping out kipping pull ups one after the other, and is much stronger overall. I hope to be in his kind of shape when i am Phil’s age. Keep up the great work!
How were you introduced to Crossfit? Tim Ufkes, one of my business partners from Seattle got me going…after seeing the remarkable change he went through……over- weight to cage fighter.
Favorite WOD/lift: Murph maybe because I have never done it.
I have always wanted to: Be in shape and I think I am about a year away from where I really want to be, RX. I just turned 59 today and have been doing Crossfit for about a year. When I started I could barely hang on the pull up bar and last month I did my first no feet rope climb. Not too bad for an old guy. Crossfit has given me a new lease on life and I intend to continue it into my twilight years.
1 word people use to describe me: I used to be thought of as adventuresome and playful but now maybe just playful.
Outside of the gym I like to: Study history, philosophy and the bible
Something nobody knows about me or would be surprised to know about me: I am a master knife thrower (in training)
Favorite physical activity outside of Crossfit: Snowboarding and golf
Favorite place to eat in Portland: Park Kitchen: Great food, Great people and only a block from where I live.
Song that gets me pumped up for a workout: We never get to my songs: Doors, Lead Zeppelin…..I am a bit older than the group.
Proudest accomplishment:Da Fam: Debby, Sarah, Claire, Joe (son-in-law) and little Jack who will arrive in a few months.
We dead lifted heavy last night in On Ramp and tomorrow they all finish with their final Baseline. Now, the last On Ramp was incredibly strong with people pulling some serious weight. This On Ramp also showed their strength. Two guys pulled over 2x BW for the first time last night! Nice work everyone.
3 Feb
2-3-2010
The tide is turning on the diet-heart hypothesis. A recent review paper took an extensive look at research regarding saturated fat and cardiovascular disease and the conclusion is unpopular, turns the food pyramid sideways, and is here for you to see.
5 rounds for time of:
3 Overhead Squats*
6 Front squats*
9 Back squats*
12 Sit ups
* Goal is to use bodyweight however, you are only as strong as your weakest lift.Complete all movements with the same weight. NO RACK allowed. Thanks CrossFit East Decatur!
Mobility:
Life Stretch
90/90 hip stretch
Pigeon pose
630
