CrossFit Portland

3-31-2010

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To MAXIMIZE your Wendler lifting experience, you need to keep track of the weights/reps you are doing!

A. Press 60% 1RM x 3; 70% 1RM x 3; 80% 1RM x amrap. 30X0 tempo; rest 3 min.

B. 3 Rounds for Time:
50 Double Unders
Run 400m

Mobility:

50 heel walks
50 Blade walks
50 Instep walks
Extended supine scorpion stretch

New On Ramp, new starting points.

Bella, one of Heather G.’s little ones, gets her first rope climb!

3-30-2010

1) Make up Monday’s squatting if you missed it.

Groups of 4 alternate rowing intervals:
5 Rounds:
40 sec max cals; rest 4 min while team members go.
(set rower to row 40 sec/20 sec rest. You will have 20 sec to switch athletes for the next interval)
~10 min intermission after your last interval, then:
2 min row for max cals – 100% effort

Heather G., congrats on the strict pull up and making it look so easy! This is Heather’s last week in Portland and we will certainly miss you and the family!!!

We are on week 2 of the Wendler 5-3-1.

We have undertaken a new strength phase here at CrossFit Portland over the next few months. We are going to use the Wendler 5-3-1 program to build basic strength. Retired powerlifter Jim Wendler developed this training system.

Though the exact schedule may change some, for now we are going to be squatting on Mondays, pressing on Wednesdays, and deadlifting on Fridays. If you miss those days, the following day becomes your make-up day. This may require shortening that day’s workout a bit to get the strength work done.

The program involves doing three sets of each movement, each one at a progressively heavier load. The last set is as many reps as possible. Where many of the strength focus programs we’ve done before look primarily at increasing your one rep maxes, this program increases the loads at which you can perform multiple repetitions. (your one rep max will increase, also) This carries over well to fitness and performance in many areas.

Each cycle is four weeks long, with the fourth week being a de-load or back off week. Starting the next cycle, you’d add a max of 5 lbs to your press max and 5-10 lbs to your squat and deadlift max to do the calculations from and then repeat the process. Go up slow and enjoy the ride!

The two primary limiting factors for most trainees are lack of basic strength and lack of functional mobility. We will be looking to improve these two areas over the next few months. You will find that endurance and work capacity can be developed much more quickly once a base of both strength and pain-free movement has been established.

3/29/2010 WOD
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A1. Back Squat 60% 1RM x 3; 70% 1RM x 3; 80% 1RM x amrap.  30X0 tempo; rest 90 sec.
A2. Skin the Cat + Pullup 3 x 3+3; rest 90 sec (one StC; one pullup; one StC, etc)
B. 6 Rounds for Time:
10 Pushups
10 Toes to Bar

Rest 3 min when done, then:
C. 3 min double under practice

Flexibility/Mobility Focus

3 x cobra to down dog; folow w/seal walk
Prone scorpions x 5/5
Shinbox switches x 5/5
90/90 hip stretch

Next in the trainer Who’s Who we have Jess!  Jess recently competed at the Oregon sectionals and placed in the top 20.  So she gets to go on to regionals, great job!

How were you introduced to Crossfit?
XX had taken a couple classes and I asked him what it was.  He said,” It’s like gymnastics moves, Olympic Lifting, a lot of ballistic movements.  It’s a lot of different stuff and it’s really hard”.
I was like, “Lifting weights?  Will I get big muscles?”  He said, “You’ll be fine.”

Favorite WOD/lift:
The clean and jerk.  I like any wod with pullups.  I like to do handstands too.

I have always wanted to
Travel around the world.  Win a contest where I would get a free home makeover or backyard makeover or win a free wedding!  I also want to be the voice of a cartoon character.

1 word people use to describe me:
cartoony, prepubescent…

Outside of the gym I like to
play ultimate frisbee, snowboard, golf when i can, eat at restaurants and write reviews on my blog, play Rockband, karaoke, shop online for bargains, making things by being crafty, trying anything new.  Unlike XX, I do enjoy nature.

Something nobody knows about me or would be surprised to know about me:
I attempted pole vaulting in high school.  That’s where I learned the term penultimate.

Also, in the 5th grade when the teacher left the room for 2 minutes a classmate was being really loud.  So I grabbed the back of his shirt and pushed him because he wouldn’t be quiet.  He then fell over his chair and fell onto the ground.   He told on me and I had to sit out recess that day.  It was a really weird day and one I will never forget.

Favorite physical activity outside of Crossfit:
playing ultimate frisbee.

Favorite place to eat in Portland:
Podnah’s on Tuesdays for the $20 Rack of rib special and pretty much any Korean BBQ restaurant.

Song that gets me pumped up for a workout:
Right now I like that song 1901 by Phoenix. But I like anything upbeat like Lady Gaga!  I’m not into heavy hardcore metal with shouting and growling.  I think it stresses me out.

Proudest accomplishment:
Moving to Portland by myself and not knowing anyone here. Oh yes, and getting my muscle up.

3-26-2010

Due to the success and feedback we have received from the current Paleo Challenge, we will be offering it on a continual basis. This means anyone can sign up for it at any time! You’ll be seeing more details in an upcoming newsletter.

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A. Hang Power Snatch + OH Squat + Snatch Balance + Hang Snatch – 1+1+1+1 x 6 sets; rest 2 min b/t sets. Focus on technique.

B. Deadlift 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap.
Rest 90 sec b/t sets; perform @ 21X0 tempo. You must maintain tempo on amrap set!

C. GHD situps 3 x 15-20; rest while others go.

Mobility:

90/90 hip stretch
Hip I/O rotations x 5/5
Shinbox switches x 7/7 (slow)
Pigeon position holds

WOD 3/25/10
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1) (make up yesterday’s strength work if you missed it)

6 rounds for max load:
1 Deadlift +
2 Hang Power Cleans +
3 Front Squats +
2 Push Presses +
1 Split Jerk
One bar.  Once lifted, you must complete all reps before bar returns to the ground. Rest and increase weight b/t each round; not timed.

Flexibility/Mobility Focus

Pullovers x 10 + 10 sec hold (shoulder width)
Reverse Pullovers x 10 + 10 sec hold (shoulder width)
Active shoulder raise x 10 + 10 sec hold (hands 6″ apart)
Down Dog shoulder stretch x 30 sec

For the next Who’s Who featuring the trainers we have me, Anton.

How were you introduced to Crossfit?
I came across Crossfit surfing around various fitness websites on the net.  I was doing a lot Brazillian Juijitsu, had lifted weights in various forms, and did some conditioning.  At this time i was living in Tallahassee, FL, and there was no Crossfit gym around.  I thought it looked interesting then forgot about it.  Not to long later Katie and I moved to Portland, and I was lifting weights at the gym at work.  I knew I needed help with my squat, and i remembered Crossfit gyms did a lot of barbell lifts, so I got in touch with Scott at Crossfit Portland for a lesson.  We dorked out about fitness for a bit, and Katie and I joined the gym not long after.

Favorite WOD/lift:
I like the deadlift a lot.  Recently obsessed with working on my free standing handstand.

I have always wanted to
be a full time musician

1 word people use to describe me:
Easily influenced by advertising, especially for food.

Outside of the gym I like to
Do Brazillian Juijitsu, play Irish music, drink coffee, hang out with Katie, snowboard in the winter,  hike in the summer, drink Scotch

Something nobody knows about me or would be surprised to know about me:
I spent a large part of my childhood living on a boat sailing around the Caribbean. The largest part of that time was from 4th to 9th grade.  It was always my dad’s dream to take off sailing, and he had owned a boat since before i was born.  After i got out of the third grade he quit his engineering job, and himself, my mom, my sister, and I left Florida for the Bahamas and parts further south.  We were home schooled during this time, which might explain a lot about me. ; ) I got to see a lot of cool things, and will always be grateful for this experience.

Favorite physical activity outside of Crossfit:
Brazillian Juijtsu

Favorite place to eat in Portland:
Podnahs Tuesday Rib Special, Shenzen, for a good cheat meal APizza Scholls

Song that gets me pumped up for a workout:
Metallica usually does the trick.

Proudest accomplishment:
Having a wonderful relationship with my wife Katie, recently releasing a cd, moving to Portland with no job or place to live, and creating a life out here that we enjoy.

3-24-2010

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A1. Press 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap.
Rest 90 sec b/t sets; perform @ 30×0 tempo. You must maintain tempo on amrap set!
A2. Chest to Bar pullups 3 x 12 unbroken; rest 90 sec
+
Max HSPU (kip if you must) in 2 min
Rest 2 min
Max pullups in 2 min
Rest 2 min
Max Jumping Deck Squats in 2 min

Mobility:

Pole press x 5 @ 7373 tempo
Wall slides x 10 @ 5252 tempo
DB Cuban Press 2 x 8-10 @ 3010

Look Mom, no ropes! Jeez Brock, that is LEGIT.