CrossFit Portland

5-14-2010

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A. Deadlift 3 x 5 @ 21X0 use 40%1RM, 45%1RM, 50%1RM Quickly, minimal rest.
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Teams of four, rotate 4 times thru the following four stations.
300m row
30 KB Swings 53/36lb
30 Box Jumps 20″
Rest

Rotate stations once everyone’s reps are finished.

Mobility:

Blade, instep, and heel walks x 50 ea.
90/90 hip stretch
Pigeon pose L/R
Prone scorpions x 30″ ea.

FUN Team experiment yesterday. Thanks Leah, Elisa, and Aaron for getting in on action!

Happy Birthday Jenny! Now 24 so she got to carry that with her on the weight vest for her B-Day WOD.

On Ramp is finishing up tonight. Tami already did her retest on Wednesday and if her improvements are a sign of whats to come, the rest of you are going to knock your old Baseline times way down!

WOD 5/13/2010

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

“Dating Sage”
5 rounds for time:
10 Snatches 95/65lb
15 Pullups
20 Thrusters 75/53lb

Flexibility/Mobility Focus

Seated hamstring w/thread the needle
Lunge stretch
Cossack squat switches x 5/5
Locust stretch x 30″ ea. side

Des qualified for the Northwest Regionals this weekend and she’ll be competing on the individual side of the competition. Des committed to this goal as a way to motivate herself to train hard and has reached new personal records along the way. We wish you the best this weekend!

How were you introduced to Crossfit?
I was introduced to CrossFit through my husband Mike. We joined when it was at the Kung Fu Academy over in SE and I was very hesitant and skeptical at first. I figured since I had been an athlete all my life, I knew everything there was to know about exercising, but it didn’t take long before I was addicted to the workouts and the people.

Favorite WOD/lift:
My favorite WOD is probably one I have never done before. If I haven’t done it, then I don’t know what to expect and I can’t play mind games in my own head.
My favorite lift however, is definitly the jerk. Anything with a jerk in it is fun. It is like Mary Katherine Gallagher in Superstar! =)

I have always wanted to….
Just pack up and head somewhere. I have always wanted to do something spontaneous like that.

1 word people use to describe me:
Desireable D (now you know how I got my husband!)

Outside of the gym I like to
eat, sleep, and hang out with those crazy CrossFit friends!

Something nobody knows about me or would be surprised to know about me:
I invited Mike to London a month after meeting him for the holidays with my family and then moved to Portland shortly afterwards on a whim and moved directly in with him! Before moving down, there was one night that I know I really impressed Mike, because we still laugh about it. We were out drinking and dancing and he took me to the hot dog stand. I was so drunk I couldn’t read the menu and asked him what something on the menu was. He said “that’s a double brat”. I said “I want that”. So he ordered me a double brat and himself a single. I had both of my double brats finished and licking my fingers before he had even finished his single. =)

Favorite physical activity outside of Crossfit:
Sleeping.

Favorite place to eat in Portland:
Andina…hands down!

Song that gets me pumped up for a workout:
Bad Romance (only with Jenny’s dancing…of course!)

Proudest accomplishment:
I haven’t achieved it yet, but it will be passing my CPA exams and becoming a licensed CPA. One down three more to go!

5-12-2010

A. Press 3 x 5 @ 20X0 use 40%1RM, 45%1RM, 50%1RM Quickly, minimal rest.
B. Split Jerk – work up to a heavy single, then either:
Advanced: 3 x 1 @ 90% of today’s max, rest 3 min
Novice: 6-8 x 1 @ 80% of today’s max, rest as needed b/t attempts.
C. Kipping Pullups: 1 amrap set. Rest 3 min when done.
D. Bench Press: 1 amrap set @ 20X0- 45lb men, 30 lb women. If the bar pauses, your set is done.

Mobility:

Prone scorpion 30″ ea. side
Prone scorpion – 5/5 smoothly
Wall slides 2 x 6

“Iceland Annie” was the dark horse that no one knew anything about at the CrossFit Games 2009. As the competition progressed, it was clear she was a great athlete and had no apparent weaknesses. The last event got her though…had never done muscle ups before so she was stuck at muscle ups and she got her first one in competition! She just won the European Regionals, securing her return trip to the CrossFit Games 2010. I gotta a feeling muscle ups will not be an issue this year.

5-11-2010

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A. Muscle-Up practice. 12 minutes, work muscle-ups, muscle up transitions, ring dips/false grip pullups, or pullups and dips as appropriate.
B1. Windmills (heavy): 4 x 4/4, rest 20 sec
B2. Toes to Bar: 4 x 10-15, rest 2 min
C. 15/15 Sandbag get-ups for time. Switch as needed. Use 1/2 BWT.

Mobility:

Elbow rotations x 10/10
Wrist pushups x 10
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3 rounds
Cobra + Pigeon L+ Cobra+Pigeon R.

The NorthWest Regionals events have been announced! Team event #3, two-person, clean and jerk is interesting I didn’t think it would be “safe” until I saw this video. Guess it’s doable after all.

5-10-2010

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Back Off week #2, Phase 2, of Wendler.

A. Back Squat 3 x 5 @ 20X0 use 40%1RM, 45%1RM, 50%1RM Quickly, minimal rest.
B. DB Split Squat: 3 x 6-8 @ 3010, rest 60 sec b/t legs
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100 Burpees for time. Only unbroken sets of 10 count. Breaking it up would be pausing/stopping or any motion that does not bring you closer to doing another burpee.

Mobility:

1) Death Stretch

2) Shoulder Bridge 2 x 7 reps, push hips high.
Relaxed spinal rocks b/t each set.

The Northwest Regionals are this weekend! For all the info, including spectator costs, click here. All the Games competitors have been training very hard and have put themselves in the best position possible to compete this weekend. If you’ve been wondering what CrossFit competitions are like, the Northwest Regionals will not disappoint. There will be many of the best CrossFit athletes in the world competing for just the 3 men, 3 women, and 6 team spots to advance to the CrossFit Games at the Home Depot Center in Los Angeles in July. If you are interested in going, let us know at the gym so we can coordinate rides and lodging.

5-7-2010

Girls Day tomorrow, sign up today!

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A.Deadlift 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap.
Rest 2 min; perform @ 21X0 tempo. You must maintain tempo on amrap set!

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10-9-8-7-6-5-4-3-2-1 rep rounds of:
SDHP 95/65lb
Toes to Bar

Mobility:

Seated twist – hold ea. side ~40 sec +
Mtn Climber Twist x 5/5 – move smoothly.
10 Spinal Rocks
10 Straddle Spinal rocks
Down Dog to Cobra x 5

Long sets of burpees get hard very quickly and is awkward to move continuously at a set pace. Imagine trying to bound 400 M instead of running it smoothly. You might start out just bouncing up from the deck but then it slooowwws down to a crawl eventually. The fable of the turtle vs the hare comes to mind here. The best performance on long runs don’t go to the sprinter but the one who maintains the highest average speed throughout. So, how do you pace yourself on an explosive movement like a burpee and still move relatively quickly?

When I first saw Tennile do burpees in this peculiar manner, I first thought that they might not be legit. However, these burpees not only satisfied the standards in this particular workout but also the CrossFit Games and many other competitions – chest and thigh touching the deck, jump and clap hands over head, full hip extension at the top. I then thought it must take a long time to complete but when I counted her burpees and a neighbors, she was moving just a bit slower. You wouldn’t want to sprint a short set of burpees this way but, standards permitting, I think you can get through a long set with much greater efficiency this way. If the burpees are in the middle of workout and you are already fatigued, this could get you through it and actually help you RECOVER for what’s next. She does 7 1/2 in 27 seconds.