CrossFit Portland

4-14-2010

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A. Press 3 x 5 @ 30X0 use 40%1RM, 45%1RM, 50%1RM Quickly, minimal rest.
B. AMRAP Pullups – one set only, go for your max.
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100 Wallballs for time.
Every time you stop, drop the ball, or miss the mark, run 200m.

Mobility:

1-2 rounds:
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

Last night was the start of Ultimate Frisbee Spring League and we have a few people at the gym participating in it for the first time! CrossFit is fun and builds increased fitness and capacity -take a moment and think about applying all that new fitness outside the gym in a different sport or activity. What sport or activity have you always wanted to try? See you OUT of the gym!

Argyle 2009! Now a member of “Cherry Pop” 2010.

4-13-2010

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1) If you missed it yesterday – Back Squat 3 x 5 @ 30X0 use 40%1RM, 45%1RM, 50%1RM Quickly, minimal rest.

2) “Annie”
50-40-30-20-10 rep rounds:
Double Unders
Situps

Rest 5 min

3) 800m run for time.

Mobility:

50 steps each:
Heel walk, instep walk, blade walk

Cossack Squats x 7/7
Cobra, roll to spinal rock x 3/3

Snazzy Alison! Congrats on your first strict pull up.

Pre-successful 245 PR. Brian, still got that fire!

WOD 4/12/2010

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De-load week from Wendler strength cycle. Read more about it in the newsletter out today. Oh, don’t forget to send XX positive/negative feedback about 4,5,6,7pm class times either. Thanks!

A. Power Clean 3,2,1,3,2,1; rest 2-3 min b/t sets.  Try to make the second wave slightly heavier than the first.
B.  Back Squat 3 x 5 @ 30X0 use 40%1RM, 45%1RM, 50%1RM  Quickly, minimal rest.
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4 rounds:
20 Burpees
Rest 90 sec.

Flexibility/Mobility Focus

1) 10 position planks x 1 @ 10 sec ea.

2)  70 Spinal rocks – mixed variations

For the Who’s Who this week we have Cole!

How were you introduced to Crossfit?
After a co-worker mistakenly thought I was wearing a lower back brace under my shirt, I decided to never wear that shirt again and to start getting in shape.  So, I went to a gym for awhile but was really bored with it. One night I saw a little blurb about crossfit on a news show and that perked my interest.  Then, Leah read about some runners that crossfit and called and here we are.

Favorite WOD/lift:
Rowing ,and lifting for PR are things I really like, and WODS that don’t make me nauseous after.

I have always wanted to
Ride a motorcycle to Chile, or ship my bike to Europe and ride around over there for awhile, or just take a really, really long multiple year trip on a motorcycle.
Hopefully something like this will coincide with my kids becoming teenagers.

1 word people use to describe me:
Party!

Outside of the gym I like to
ride motorcycles, race motorcycles when I can, watch motorcycle racing, basically anything to do with that. This could get really repetitive.
Also, music and books and computers are huge, and being a Dad, that’s awesome.

Something nobody knows about me or would be surprised to know about me:
I’ve never seen Spinal Tap all the way through.

Favorite physical activity outside of Crossfit:
Doing trackdays in the summer, going trail riding, racing when I can.  lifting 12 to 16oz repeatedly

Favorite place to eat in Portland:
Currently Tosis on NE Sandy.  But the NiteHawk is great too.

Song that gets me pumped up for a workout:
Very loud.  Very fast.

Proudest accomplishment:
My kids of course, and knowing that they are growing up smart and healthy.   But that first muscle up felt pretty good too.

4-9-2010

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A. Deadlift 70% 1RM x 5; 75% 1RM x 3; 80% 1RM x amrap. 21X0 tempo; rest 3 min.
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1/2 “Hockey Night” – 5 rounds for total reps:
30 sec Wallballs 20/14#
30 sec Ballslams 25/15#
Rest 2 minutes

We de-load next week from the Wendler and we’ll explain how to adjust your weights for the next cycle. Hope you are enjoying it and feeling stronger!

WOD 4/7/2010
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1) Make up yesterday’s presses if you missed them.
A. Hang Power Snatch 5 x 2,2,2,1,1; rest 2 min Make sure form is tight and movements fast!
B1. OH Squat 3 x 5 @ 33X3 tempo; rest 90 sec
B2. L-sit 3 x max; rest 90 sec

Flexibility/Mobility Focus

1) 10 position planks

2)  70 Spinal rocks – mixed variations

Next up for the Who’s Who we have Erin

How were you introduced to Crossfit?
Jay was cruising the internet back in 2005, looking for new workout programs/ideas for things to do our off days from Olympic lifting. He came across this website called Crossfit. I thought it was stupid, the workouts took less then 45 mins, sometimes less then 10. I mean what kind of workout is that?! Before they even had certs the right side of the page, they had demo’s and videos. One said Nasty Girls, I was intrigued, as was he so of course He clicked it – I wanted to do it! So we did Barbra and I kicked Jay’s butt, now I really liked it!! It wasn’t until Summer 2009 that I ever set foot into an actual CrossFit gym. Crossfit Portland!

Favorite WOD/lift:
Any metcon, especially ones with running because I know I can beat Jay! If I had to pick a lift it’s a tie between Over Head Squat and the Jerk.

I have always wanted: to Be a mom

1 word people use to describe me: hum….I dunno you tell me!

Outside of the gym I like to:
EAT!!! Sometimes I do that in the gym too, that’s how much I like to do it! I am paranoid about not having access to food, so I generally have food on me at all times. Makes me a desirable travel buddy. That’s also why I married a guy that cooked in this restaurant kitchen for years

Something nobody knows about me or would be surprised to know about me:
My husband and I never really dated or ‘courted’, I LOVE sweets, I enjoy country music and can name/sing along to most songs from the top 40′s of the  50′s, 60′s and 70′s – you know those ‘oldies but goodies’? As for Jay, one of his favorite songs is by Madonna.. can you guess which song?

Favorite physical activity outside of Crossfit: Olympic lifting, walking my not so well behaved dogs – sometimes that feels like a WOD in and of it’s self.

Favorite place to eat in Portland: Pause on Interstate, it’s on the way home from the gym and always yummy.

Song that gets me pumped up for a workout:  Most anything from Lynyrd Skynrd but ”The Devil Went Down to Georgia” by the Charlie Daniels Band really gets me going!!

Proudest accomplishment: Going 2 years without having a car, my boat senior year of college, we won the school’s first medal in the country’s largest collegiate regatta, marrying my best friend, and qualifying for the Nationals in Olympic Lifting, not particularly in that order.

4-7-2010

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A1. Press 70% x 5, 75% x 3, x 80% x amrap. 30X0 tempo, rest 2 min
A2. Weighted Pronated Pullup 3 x 4-5 @ 31X1 tempo, rest 2 min
B1. DB Push Press 3 x 10-12 @ 11X3 tempo (hold 3 sec at top); rest 75 sec
B2. Bent Row 3 x 8-10 @ 3012; rest 75 sec
C. Tabata situps for low score

Mobility:

1-2 rounds:
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

Happy Birthday Koozer and you are a shining example for your son

Jason C., back from his motorcycle dairies, relaxed, and not a care in the world apparently. Also, a new Overhead squat PR along the way was a bonus!

Last week, I saw a group hold each other’s feet stable for the Glute-ham raises in the below fashion. This is way more stable and comfortable! Whoever it was, thanks for coming up with it.

And for giggles…