Good Luck Leah!
4-30-2010
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A. Deadlifts 60%1RM x 3; 70% 1RM x 5; 80% 1RM x amrap.
Rest 3 min b/t sets; perform @ 21X0 tempo. You must maintain tempo on amrap set!
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15 L-pullups
3 Front Squats (use 60% 1RM)
12 L-Pullups
6 Front Squats
9 L-Pullups
9 Front Squats
6 L-Pullups
12 Front Squats
3 L-Pullups
15 Front Squats
Mobility:
6/6 Mtn Climber Twists
5 Cobra to Down Dog
6/6 Side bends
Leah is a runner and her goal when she started On Ramp was to get to Boston. Her marathon times are SO CLOSE to qualify! She has been building strength, doing Crossfit Endurance, and generally reducing her weekly mileage up to the Eugene Marathon this weekend. I am excited for her and she feels faster and more confident than before. Lets all wish her the best this Sunday!
Happy Birthday Carver…nice date with Linda I see.
PIT – Putting It all Together
4-28-2010
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Make up yesterday’s presses if you missed them.
“Randy”
75 power Snatches for time.
75/53lb
Mobility:
Thread the needle
90/90 hip stretch
10/10 Shinbox switches
death stretch w/remaining time.
Scott speaking at a “Putting It all Together” training seminar in California last month, explaining why we do all this mobility work.
Who’s Who: Brian!
WOD 4-28-10
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A. Press 60%1RM x 3; 70% 1RM x 5; 80% 1RM x amrap.
Rest 3 min b/t sets; perform @ 20X0 tempo. You must maintain tempo on amrap set!
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4 Rounds for round times:
10 Ring Dips
15 KB swings 53/36lb
20 Box Jumps 20″/18″
25 Air Squats
rest 2 min
Flexibility/Mobility Focus
2 rounds:
Shoulder bridge x 5 reps; 2 sec holds @ top
Spinal Rocks x 10
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2 Rounds:
Prone scorpion x 3/3
Elevated scorpions x 3/3
Next for the Who’s Who we have Brian!
How were you introduced to Crossfit? My best friend, who lives in Texas, goes to Crossfit Richardson. He called one day and told me that I need to try Crossfit because I will love it. He was right!
Favorite WOD/lift: Any type of team WOD/workout or something with rowing in it. Any heavy lifting that involves 5 reps or less 
I have always wanted to: swim with a Great White or Tiger Shark
1 word people use to describe me: Random
Outside of the gym I like to watch the discovery channel, paddle outrigger canoes and dragon boat.
Something nobody knows about me or would be surprised to know about me: My wife and I are expecting our first child (baby girl) in September. I love the ocean/water and am super fascinated with sharks.
Favorite physical activity outside of Crossfit: Paddling (Outrigger Canoes and Dragon boats)
Favorite place to eat in Portland: Kauai Island Grill
Song that gets me pumped up for a workout: Metallica, Godsmack, AC/DC, or even Rap… I like it all.
Proudest accomplishment: I have a feeling that this event has yet to be experienced. Check back in about a year
Get Up; Pull Up and an Update
4-27-2010
The next Girls Day is Saturday, May 8th. Interested in checking out CrossFit but a little intimidated by what you see? Sign up online and come to Girls Day!
Post loads to comments
Make up yesterday’s squats if you missed them.
A. Weighted supinated chin-ups x 2-4; 5 sets @ 30X1, rest 2:30′
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3 rounds:
5/5 Turkish Get-ups 53/36lb
12 Kipping Pullups
Mobility:
1 round:
Pullover stretch x10 + 10 sec hold
pullover stretch w/hands supinated x 10
Active shoulder lift x10 + 10 sec hold
Down dog shoulder stretch x 30 sec
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I’d like to give you a little update on the recent programming at CrossFit Portland, and answer a few commonly asked questions. As you know, we are undertaking a strength phase based on the Wendler 5-3-1 program. I have heard many comments from folks here who have been enjoying this, and have seen big gains already. However, some have expressed concern or dismay that the randomness they expect has gone.
First of all, this is just a phase. We won’t be doing this from here on out. Strength, or more specifically strength endurance (at significant loads), is the primary limiting factor for many athletes looking to perform well in workouts or in sport. The best way to improve this quickly is to specialize the programming to place an emphasis on this quality until it has improved. Once the strength has been built, far less work is needed to maintain it. By performing this progressive strength program, and by building in the make-up days to ensure most everyone gets to do the training, we will see the best progress in the shortest amount of time. Once a better base of strength has been established, then we will move back toward more metcon and conditioning work.
Since this program is currently primarily focused on strength endurance, we won’t be maxing for a while. After the whole phase is over, we will go for 1 rep maxes at some point. I am sure you will be pleasantly surprised.
Here is an example of why training this way is crucial: there are quite a few individuals training here that currently have the engine (or “endurance”) to do a 3 minute “Fran”. The reason why they cannot actually do the 3 min “Fran” is because they aren’t strong enough. Doing more or harder conditioning workouts won’t do much to get them the 3 min “Fran”, but getting stronger – especially strength endurance – will.
The strength work typically only takes up about 15 minutes of an hour class, so there is still plenty of time for other training. For those who typically come on the make-up days, this may require shortening of that day’s main workout a bit. One option here is if you come on a Tue/Thu/Sat and have strength work to make up, you may be able to come a bit early and get it done. This will depend on class time and equipment availability, but it is an option for most classes. You will be largely on your own doing this, so be sure your technique is good.
We are currently halfway thru the second cycle. My tentative plan for this strength phase is to do four cycles, though we may change up the exercises some for the next two phases. Good luck with your training, and don’t hesitate to see me if you have any more questions.
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On another note, here is an excellent resource for calculating your daily fish oil intake courtesy my friend Robb Wolf and the good folks at Whole9. Be sure you are getting your omega-3 fats!
Who’s Who: Sarah!
WOD 4/26/2010
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A. Back Squat 60%1RM x 3; 70% 1RM x 5; 80% 1RM x amrap.
Rest 3 min b/t sets; perform @ 20X0 tempo. You must maintain tempo on amrap set!
+
“Jeremy”
21-15-9 rep rounds for time:
OH Squat 95/65lb
Burpees
Flexibility/Mobility Focus
90/90 hip stretch
5/5 Hip I/O rotations in Crab position
5/5 Shinbox switches w/hands pushing fwd from behind
5/5 standard shinbox switches – be as smooth as possible
5/5 cossack squat switches
Thread the Needle
For this next Who’s Who we have Sarah!
How were you introduced to Crossfit?
I had seen the Crossfit Portland building driving between my work at Emanuel and Widmer. Then Ken mentioned that his friend was going to Crossfit for firefighting training. I needed a new physical challenge so we went for an intro session with Adam and Rochelle. It was fun, but I had never imagined that 7 minutes could make me so sore. I was curious to see more, so we joined On-ramp. A year later, I continue to impress myself.
Favorite WOD/lift:
I love all the O-lifting. There is something so empowering to me about being a woman who can move a lot of weight around. My favorite WOD: Randy. Favorite lift: The snatch- I just need to get comfortable getting underneath it.
I have always wanted to:
Speak spanish fluently and travel to the Galapagos.
1 word people use to describe me:
Loud
Outside of the gym I like to:
Travel. I lived in Italy in college and ever since I have been a bit addicted to international travel. I have to take a few big trips every year. I am also learning to love getting dirt under my nails and seeing what I can create in the yard. I love to hang out with friends, either going out or staying in. Walking the dogs and enjoying my house and neighborhood. Ohhh… and my husband Ken- he is really fun to hang out with.
Something nobody knows about me or would be surprised to know about me:
I was voted most inspirational by my high school swim team (which just really means I was the loudest).
Favorite physical activity outside of Crossfit:
Swimming. I don’t do it nearly enough, but being in the water is an incredibly comforting place for me.
Favorite place to eat in Portland:
Nicholas Cafe/Restaurant or Apizza Scholls.
Song that gets me pumped up for a workout:
I have a somewhat secret love of hard rock….80s-90s power ballads, Nine inch nails, Rage against the machine, and a good round of Don’t Stop Believing.
Proudest accomplishment:
I don’t think about it in these terms much…but I am truly proud about the work I do as a social worker and I am proud to be good at it!
Just Lift
4-23-2010
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A. Power Clean + Jerk – work quickly to a heavy single.
B. Power Clean + Jerk – 1-1-1 @ 80% of today’s max; rest 2 min b/t sets.
C. Deadlift 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap.
Rest 3 min b/t sets; perform @ 21X0 tempo. You must maintain tempo on amrap set!
Mobility:
3 rounds:
Shoulder bridge x 5 reps; 2 sec holds @ top
Spinal Rocks x 10
+
2 Rounds:
Prone scorpion x 3/3
Elevated scorpions x 3/3
Sound familiar? Thanks for sharing Brandee!
I wanted to share with you something I just emailed to my friend when she asked me how my workouts were going…
This is the first exercise program/gym that has ever really worked for me (except when I was in bootcamp:). I am really glad I am doing these Crossfit classes because they are so hard that in most activities if I was doing it on my own I would have quit early on, like the run I did yesterday. I would have run-walked most of it once I got winded. But I kept thinking I am getting timed for this I have to keep going, everbody else is running the whole way I have to keep going.
In the class atmosphere where everything is timed and done with other people encouraging you (and waiting for you in my case!) and with the trainers holding you accountable, I have to stick it out to the end no matter how I feel, no matter how tired I am or how many lame excuses I could come up with to stop. Its a really good atmosphere too. Even though I was last in the run, the couple of people who finished before me stayed and cheered me on till I finished. Its always like that there.
I can’t do like I did in the past and say “Oh I am too tired to go to the gym, It’s been a long day”. I have an appointment with a crossfit class and I have a commitment to everyone in it to keep it. I would never work this hard if it wasn’t for the Crossfit program and the way it is structured makes sure I succeed. No excuses allowed. I will be laying on the floor sweating and head spinning thinking, “What have I gotten myself into?”. At the same time I realize how proud of myself I am for sticking to it.
When I was taking the introductory classes they asked everybody why they decided to do CrossFit. My reason was that I have noticed a direct correlation between the lack of vitality in my body and the lack of vitality in my life. I felt like I was the waking dead. Well its only been a little over 2 1/2 months and I already feel more alive, vital, energetic, hopeful, excited and capable. And its definitely a bonus that I’m wearing a smaller pant size! I am so glad I found the Crossfit program!
- Brandee S.
EVENTS
Hawthorne Hustle for Franny. Please go here to learn about the Franny Fund. The Hustle is full!!!
On Ramp MW 7:30 pm, F 6:30 pm, starting September 13th.
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