CrossFit Portland

6-22-2010

Make up yesterday’s squats if you missed them.

3 Rounds for time:
Run 400m
Turkish Get-ups x 7L/7R 53/36lb
Wtd Pullups x 7 45/20lb

If you failed the 2 min Sorrensen test, do:
Back Extension: 3 x 8-10 @ 2012, rest ~60 sec

If you passed, do:
DB Power Snatch: 3 x 7/7, rest 90 sec

Mobility: Shoulders!

Next up for the Who’s Who we have Lenny!

How were you introduced to Crossfit?
My sister cross fits in Austin, Texas.  She was constantly telling me about the workouts and I thought she was crazy.  I kept telling her I was fine with my own workout routine, which consisted of running 3 times a week and maybe a bike ride or 2 on the weekends.  After a few months, I noticed she was sticking to her program, getting stronger and looking really fit.  She even looked up the website here, gave me the number. I spoke with XiaXi, did the personal training sessions with him along with Farooq, and now here we are.. 7 months later.

Favorite WOD/lift:
I really like anything with box jumps, situps, running, kettle bells and climbing.  I don’t have a lot of upper body strength, so I’m focusing on strengthening those muscles.. definitely a work in progress.

I have always wanted to: be a shoe designer.  I’m obsessed with them.

1 word people use to describe me: friendly

Outside of the gym I like to: do things around Portland with Farooq and Maxine and our good friends (whom we call our family here in Portland.) We love to hit the farmer’s markets, hang out at the fountains in the summer, have bbq’s, go on hikes.

Something nobody knows about me or would be surprised to know about me: I sing all the time.. I just can’t help it. It happens in the shower, while I’m driving, while I’m working on patients, while I’m running, while i’m putting my daughter to sleep. Sometimes I’ll just bust out into show tunes. Maxine, my daughter, is picking up this silly habit from me.  But I love it.. it makes me happy.

Favorite physical activity outside of Crossfit: Running, hiking, swimming

Favorite place to eat in Portland: so many, but the staples are Chaba Thai, sushi anywhere , apizza scholls(tsk), podnah’s, and the tin shed for breakfast.

Song that gets me pumped up for a workout:anything by the black eyed peas, eminem, pink

Proudest accomplishment:
1) Maintaining a solid relationship with my husband for the last 13 years
2) Raising a well adjusted, happy, and loving daughter and
3) being a dentist and giving people the ability to SMILE!

6-21-2010

Charles Staley Olympic LIfting Seminar is one month away. Spots are still available.

A. Power Snatch: 5 x 3,2,2,1,1, rest ~3min (int-advanced) or 7 x 2, rest 90 sec (beginner)
B. Back Squat: 60% x 3; 70% x 3; 80% x amrap.
Rest 3 min; perform @ 20X0 tempo. You must maintain tempo on amrap set!
C. Tabata Box Jumps for low score. 20/18″

Mobility:

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.

We are back and caught up with “Glee”. China 2010 was a fantastic experience. Here are some standout memories from the trip…see you in class soon!

In general, everything we ate was amazing and has MSG. We frequented many restaurants in Shanghai and Beijing, but some of the most delicious dishes were simple things made by my unique uncle. Here he is with a classic braised pork soup called “Ti Pung”.

You can easily spend a fortune when eating out or very little at mom&pop street stands and garage kitchens for snacky “little eats”. 3 RMB for that steamed tray of dumplings, or $0.40.

Fancier and one of my favorite dishes of the entire trip. At one point in this meal, I told Jess I can’t go back to the States after this.

In Beijing, at “Yi Lake Park”. This is one of the emperor’s playgrounds where he relaxed when away from the forbidden city. You can rent paddle boats or row boats and freely cruise around the lake. Seriously fun place to explore.

The neighborhood outside of my uncles home in the southern part of Beijing has not been “reconstructed” by the Beijing city government yet. Mostly immigrants from other parts of China live in this area and the quality of the environment is not so good – open sewage canals, even worse air quality than the rest of dusty Beijing, trash everywhere. It’s also an area where many people are trying to make a buck and get by. Seen below is the free market at work. It is the black market bus, operating the same route as the city bus #750. Twice as expensive and also twice as fast.

We spent a day and a half in Hangzhou. We went to our first bamboo forest park outside of the city. My new screen saver.

Great workout

Hangzhou is known for its green scenery and “West lake”. It is a small lake about 2 miles across, with multiple causeways that allow pedestrians and bicycles to cross. At this point in the trip, we had walked more than enough and took advantage of Hangzhou’s public bicycle system. This system is in Europe and is starting to show up in more Chinese cities.

At one of countless bike stations in Hangzhou. It’s cheap (actually, can be free if you time your trips right), convenient, and the bikes come with an attached lock, basket, and fenders. We rode around the entire lake, over the causeways, and it was such a fun experience!

The night view from the eastern shore of the lake, along the causeway.

6-19-2010

Make up the deadlifts if you missed them.

For time:
10 Muscle-ups
15 HSPU
20 Squat Cleans 155/105lb
Run 800m

WOD 6/18/2010

A. Deadlift: 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap.
Rest 3 min; perform @ 21X0 tempo.
You must maintain tempo on amrap set!
Add 10 lbs to you max from last cycle.

Airdyne 35 units
rest 4 min
Row 400m
rest 4 min
Sprint 400m
rest 4 min
AMRAP Burpees in 90 sec
rest 4 min
20-15-10 rep rounds:
Ball Slams 25/15lb
Situps

Cool down:
60 steps each:
Instep Walks
Blade Walks
Heel Walks (bkwd) + Death Stretch”

Dave and visitor Q crank out some L-sits during the morning class.  Nice work guys.

WOD 6/17/2010

Make up yesterday’s presses if you missed them.

5 Rounds for total reps: (no rest b/t stations, clock keeps running)

30 sec Wallballs 20/14lb
30 sec KB Swings 53/36lb
30 sec DB Push Presses 35/25lb
30 sec Box Jumps 20
30 sec Burpees rest
5 min b/t rounds.
Be active, stretch while resting.

Cool Down

2-3 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

WOD 6/16/2010

A. Press: 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap.
Rest 3 min; perform @ 20X0 tempo.  You must maintain tempo on amrap set!
Add 5 lbs to you “”max”" from last cycle.
B. Power Clean + Jerk: 6 x 5 reps, rest 1 min.  Warm up well, attempt this with a weight that will be challenging.
C. L-Sit: 3 x max hold, rest 60 sec b/t attempts.  Score is total hold time.

Cool Down

Knee to Wall stretch x 10/10
Hip I/O rotations x 5/5
Cossack Squat switches x 5/5
Toes stretch x 20 sec
Dynamic Toes Stretch x 10
Deep Squat hold x 30 sec
Slow, deep squats x 5 @ 6060 tempo

I came across this video on the internet a little while ago.  Pretty amazing.