CrossFit Portland

WOD 6/30/2010

A. Press: 65%1RM x 5;
75% 1RM x 3;
85% 1RM x amrap.
Rest 2 min;
perform @ 20X0 tempo.
You must maintain tempo on amrap set!

+ 5 sets for highest total for 5 sets:
Power Clean x 1
Squat Clean x 2
Split Jerk x 3
Front Squat x 4
rest 3 min (all touch and go reps, no rests allowed at ANY point; total all loads for 5 sets as score)

+ Failed Sorensen:
Back Extension 2 x 8-12 reps @ 4022
Passed Sorensen: Overhead MB toss 2 x 3 reps 25/15lbs, rest 2 min

For the next Who’s Who we have Amy.  Amy competed at Sectionals and was part of the Affiliate Team at Regionals. And she just got her first strict chin up!

Amy strict chin up from CrossFit Portland on Vimeo.

How were you introduced to Crossfit?
I was living in Atlanta and my mom called from Florida saying something about an “underground garage gym movement.” It sounded strange so I didn’t think twice about it. When I went home to Florida for Christmas break, my mom drove me down a dirt road to a storage facility and led me into a 10 x 10 ft storage unit. I was not impressed and I probably complained that there wasn’t air conditioning. But then we did the WOD- Tabatas. My mom destroyed me and I decided that was not going to happen again. I went back to Atlanta and joined Crossfit North Atlanta the next day. Before moving here (this past January) I made sure there was a solid crossfit gym I could go to. I stalked this website and it ended up being one of the reasons I followed through on the move!

Favorite WOD/lift:
“Mr. Joshua”  (5 rounds:  400 meter run, 30 GHDs, 15 Deadlifts) &
“Elizabeth” (21-15-9: Squat Cleans; Ring Dips)

Lift: Cleans

I have always wanted to
1.) Move across the country. Check!
2.) Ski/snowboard. Not yet but hopefully soon

1 word people use to describe me:
I think Rochelle called me a “beast” during a push-up WOD the other day. Only a crossfit girl would appreciate that

Outside of the gym I like to
make creations with my food processor (best investment ever), attempt to enlighten others about paleo eating (and then almost immediately regret it when they give me that you-are-crazy look), and explore the NW!

Something nobody knows about me or would be surprised to know about me:
Since I stalked this website for a while, I creepily recognized a lot of you before you met me!

Favorite physical activity outside of Crossfit:

Volleyball.. although I have a new found love for kickball. Go Bad Bromance!

Favorite place to eat in Portland:

This is a hard one considering I’ve eaten at approximately 3 places..  do food carts count?

Song that gets me pumped up for a workout:

If I’m lifting: Cake: Comfort Eagle. If I’m WODing: anything Rage Against the Machine

Proudest accomplishment:

Surviving the Blue Ridge Mountain Adventure Race in sub-10 hrs! ..It felt like a never ending crossfit WOD. I’m going to stick to normal WODs now
Also, I’m glad I moved here and I’m having fun working out with the Crossfit Portland crew

6-29-2010

Make up yesterday’s squats if you missed them.

A. Weighted supinated chin-ups x 1-1-1-1-1; @ 20X0, rest 2:30′
Find your max.
B1. Pullover Stretch: 3 x 10 + 10 sec hold last rep, rest 30 sec
B2. KB Arm Bar: 3 x 5/5, rest 30 sec
B3. Active PVC Lift: 3 x 10 + 10 sec hold last rep, rest 30 sec
C. DB External Rotations: 3 x 8-10 @ 3010, rest 60 sec
D. Side Planks; amsap x 3/side; rest 10 sec b/t sides

Mobility is built into the workout today.

Jenn, I came in this morning and saw this great news on the board! A pullup with +5 lbs over your bodyweight. Nice work! Cory, 88 is not too shabby either

3 of them…exciting

WOD 6/28/2010

A. Back Squat: 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap.
Rest 2 min; perform @ 20X0 tempo.  You must maintain tempo on amrap set!
B. DB Split Squat: 3 x 4-6 @ 31X1 tempo.  Rest 60 sec b/t legs.  Goal – 1/3 bwt + per hand.
+
21 Knees to Elbows
42 Pushups
15 Knees to Elbows
30 Pushups
9 Knees to Elbows
18 Pushups

Cooldown

Prone Scorpions x 30sec/30 sec
Prone scorpions x 5/5 slow and smooth
+
3 rounds:
Supine scorpion L to
Cobra to
Supine scorpion R

For this next Who’s Who we have Eric!  He competed at the Oregon sectionals and after that moved onto Regionals. Eric is a great example of what someone can accomplish in Crossfit with a good strength and power base.  He pushes it hard on every workout and is always fun to have in class.

How were you introduced to Crossfit?
I read about Crossfit in some fitness magazines while living in San Francisco, I did some online research and thought about trying out Crossfit San Francisco, but at the time didn’t think I’d like the class format and my work schedule wouldn’t allow me to attend with any consistency.  After moving to Portland in 2008, I decided to give it a shot, and showed up to Crossfit Portland in December 2008 and was immediately hooked.  The intensity of training, types of lifting and exercises, the competitive yet very collegial environment and great community of people are my favorite things about Crossfit.  It’s the closest thing I’ve found to the environment of the competitive sports I used to play.

Favorite WOD/Lift
WOD: anything short and heavy
Lift: Power clean – always was my best lift (not sure it is anymore), and I’ve always enjoyed the blend of strength/power and technique required.

I have always wanted to
Ever since I stopped playing football, I’ve wanted to be a youth or high-school coach.  To pass on what football did for me to other young people would be extremely rewarding.

1 word people use to describe me
Determined

Outside of the gym I like to
Travel, frequent Portland’s fine drinking establishments with friends, ski, hike, ride my bike…anything outside when it’s nice.

Something nobody knows about me or would be surprised to know about me:
I was a fat kid, and was teased and tormented for it, it likely has a lot to do with why I’ve always been so into working out, I started when I was 12 years old and immediately began to see results, it’s been a huge part of my life ever since.

Favorite physical activity outside of Crossfit
Skiing – grew up skiing at Hood and Bachelor and then stopped for almost 20 years because of high school / college sports and living in the Bay Area (Tahoe was always too hard to get to).  I’ve really gotten back into it the last two years.

Favorite place to eat in Portland
Gravy and Simpatica for breakfast/brunch, Pok Pok, Noble Rot and Navarre for dinner, La Bonita anytime

Song that gets me pumped for a workout
The Metallica Pandora station

Proudest accomplishment
Playing football for the University of Oregon.  Having my father, uncle and cousin all play there; it was a life long dream.  I was an unrecruited walk-on who was not given much of a chance and through a lot of hard work and a little luck I ended up a two year starter and 1st team all-conference player who got to contribute to the success of some pretty good teams.  Overcoming those long odds and adversity really shaped who I am, and is a big part of the success I’ve had in other parts of my life.

6-25-2010

A1. Deadlift: 60%1RM x 3; 70% 1RM x 3; 80% 1RM x amrap.
Rest 2 min; perform @ 21X0 tempo. You must maintain tempo on amrap set!
A2. Close Grip Bench Press: 3 x 5-6 @ 30X0, rest 2 min
+
B. 3 rounds for time:
200m run
10 Ring Dips
20 Pushups
+
C. DB External Rotations: 3 x 8-10 @ 3010, rest 60 sec

Slow Sampson Lunges x 5/5, 10 sec hold each rep.
PVC Overhead Squats x 10, narrow grip, 10 sec hold @ bottom every rep.
Wall Slides x 5 @ 4141 tempo.

Which is your breakfast?

6-24-2010

If you missed the USA vs Algeria World Cup game yesterday morning, not to worry. Watch the 10 minute highlight reel below, at the 8:38 mark, hit play on the fan reaction video below.

USA 1-0 Algeria (Highlights)

Simão | MySpace Video

Make up yesterday’s presses if you missed them.

As many reps as possible in 5 min:
15 Pushups
15 Hang Power Clean 95/63lb
rest 5 min
As many reps as possible in 5 min:
15 Toes to Bar
15 Double Unders
rest 5 min
As many reps as possible in 5 min:
15 Ball Slams 25/15lb
15 Push Balls 20/14lb

Mobility:

Standing DROM
Supine scorpions
Prone Scorpions

Tom gave me the best present I could possibly ask for upon my return to CrossFit. He got himself a workout log to remember all his lifts and benchmark works. If you don’t have a workout log, you should really get one. Keeping track of your progress will lead to reaching your goals. We have WOD books for sale at the gym if you want to get one. Maybe Tom will start posting to the blog next

Dumbbell rack has been labeled. 25-30-35 on the left, change in the middle rack, all the heavier stuff on the right. Please keep them in order!

6-23-2010

A. Press: 60%1RM x 3; 70% 1RM x 3; 80% 1RM x amrap.
Rest 3 min; perform @ 21X0 tempo. You must maintain tempo on amrap set!
+
“Jerry” – for time:
Run 1 mile
Row 2k
Run 1 mile

Mobility:

Death Stretch
60 steps each:
Instep Walks
Blade Walks
Heel Walks (bkwd)

How many Crossfitters does it take to calculate a one rep max?

Couples that CrossFit together, stay together