CrossFit Portland

WOD 6//1/2010

Make up yesterday’s squat work if you missed it.

Strength challenge:  Frog stand for max time.  Who has the longest of the day?

30 Box Jumps 20/18″
Run 400m
30 KB Swings 53/36lb
30 Double Unders
30 Knees to Elbows
30 Push Press 85/53lb
30 Hang Power Cleans 85/53lb
Run 400m
30 Box Jumps 20/18″

Flexibility/Mobility Focus

Extended Death Stretch
+
50 Blade walks
50 Instep Walks
50 Heel walks
+
90/90 hip stetch

There will be a small strength challenge every day this week.  Today it was the elbow lever.  We had several folks get one, Ken coming rocking it at 15 sec.  I’ll be writing the strength challenges on the right side of the white board for folks to see.

I heard the best quote recently after a Baseline workout: “It feels like i just drank a bottle of Tequila”  I am sure some of us can identify with this feeling after the first time we did Baseline.

WOD 5/31/2010

A. Back Squat 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap.
Rest 3 min b/t sets; perform @ 20X0 tempo.  You must maintain tempo on amrap set!
Stretch shoulders b/t sets.
B. DB Split Squats: 3 x 6-8 @ 3131, rest 60 sec b/t legs
+
3 Rounds for time:
10 Burpees
20 situps
+
Strength challenge week:
How long can you hold an elbow lever?

Flexibility/Mobility Focus

Shoulder or Hand Bridge to
Back shoulder roll (slow) to
Prone scorpion hold to
Fwd Shoulder roll
Repeat opposite side, do 2 x per side.

I hope folks are having a good holiday weekend.  Did you do anything fun?

Scott and I went for a hike on the Eagle Creek trail, what a blast.  Definitely my favorite hike so far this year, it will be nice swimming there when its a little warmer.

Hiking and paleo is easy.

Me and my bag o meat

WOD 5/29/2010

Make up the deadlifts if you missed them.

One of the NW Regional workouts:
3 rounds:
10 Overhead Squats 135/95
50 Double unders

Flexibility/Mobility Focus

Instructor’s choice

With XX out of town for a few weeks I will be posting the workouts on the blog.

I was surfing over at People of Walmart the other day and came across this picture that someone took.  You know you’ve made it when you end up on the People of Walmart website.

5-28-2010

A. Deadlift: 60%1RM x 3; 70% 1RM x 3; 80% 1RM x amrap.
Rest 3 min b/t sets; perform @ 21X0 tempo. You must maintain tempo on amrap set!
+
AMRAP in 12 min?
10 HSPU
20 Abmat situps
15 KB Swings 2p/1.5p

Bill Kl. hitting bodyweight of 190 overhead last night! After missing the first try, he got intense and fired it up. He was on a roll and ended up cleaning 201. Actually, I’m pretty sure everyone in the 5:15 class PR’ed?

Mobility:

Do 3 Cycles of the following

Lunge stretch to
Pigeon to
Shinbox to
shinbox switch to
opposite pigeon to
Lunge stretch to
repeat in opposite direction.

5-27-2010

Make up yesterday’s presses if you missed them.

7 sets for load:
2 Power Cleans + Split Jerk L + Split Jerk R
rest 2-3 min b/t sets

Mobility:

3 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

We’ve started packing for our trip to China. First, lets get the most important items ready to go! This is our food for the long flight and then some. Shredded beef, roasted yams, avocados, and a blend of mixed nuts. Everything here can be purchased at Trader Joes and they make it easy to make your own blend of trail mix that is sans fruit. Pack your food in Zip Lock bags, grab some plastic utensils, and you have NO EXCUSES to miss protein and eat crap on flights.

WOD 5/25/2010
Post load/time to comments

A.  Press: 60%1RM x 3; 70% 1RM x 3; 80% 1RM x amrap.
Rest 3 min b/t sets; perform @ 20X0 tempo.  You must maintain tempo on amrap set!
+
25 Squats
21 Bench Presses 135/80lb
50 Squats
15 Bench Presses 135/80lb
75 Squats
9 Bench Presses 135/80lb

Flexibility/Mobility Focus

Shoulder or Hand Bridge to
Back shoulder roll (slow) to
Prone scorpion hold to
Fwd Shoulder roll
Repeat opposite side, do 2 x per side.

For this Who’s Who we have Stephanie!

How were you introduced to Crossfit?

Chris took me to a Saturday workout and I loved it, so I signed up for the January OnRamp.   Until then, my only workouts were long runs…and that was starting to bore me.  I love the variety in Crossfit workouts…and the people are awesome.

Favorite WOD/lift:

The medicine ball mile!

I have always wanted to

Do a cross-country road trip.  And maybe make a little home-video documentary of all the stops and sights along the way.

1 word people use to describe me:

Kind.

Outside of the gym I like to

Travel, camp, read, watch movies

Something nobody knows about me or would be surprised to know about me:

I like karaoke, but I have a really horrible singing voice.

Favorite physical activity outside of Crossfit:

Skiing.  I didn’t go much this past winter though…dang El Nino.

Favorite place to eat in Portland:

I can’t decide on just one.  My three favorite places to eat aren’t technically in Portland…but they’re in the Portland Metro Area.

1.       Julia Bakery on Fourth Plain in Vancouver.  The owners are Croatian and they bake the tastiest rolls stuffed with prosciutto and olives.  Whoopsies, not really Paleo.

2.      Zig Zag Inn on the way to Mt. Hood.  Best pizza and ranch on the planet.  Also, not Paleo.

3.      OrangeTree at Washington Square.  It’s like Pinkberry, the “create-your-own fro-yo” place that’s all over Los Angeles.   Definitely not Paleo.

Song that gets me pumped up for a workout

Anything Oldies.  I love it when Johnny Cash or the Beatles come up on the Crossfit Instructors’ Pandora Mixes.

Proudest accomplishment:

Getting back to Portland in 2005, after several years moving around for work.  I grew up here (ok, not really… I actually grew up in Gresham).  When I got a job in Portland, I was so happy to be coming back home to be closer to my friends and family.