23 Aug
8-23-2010
Today’s WOD is a good one from the main site. No excuses, we’ll see you here!
Oliver started a few weeks ago after On Ramp and every WOD, he goes after it like it was his last, no matter how long it takes. Awesome effort on “Elizabeth” on Saturday!
I walked into the gym this morning and Steph shared this zanny and amazing Indian gymnastic video. Check it out!
20 Aug
Don’t forget about the Benchmark WOD tomorrow
WOD 8/20
A. Deadlift: 6 x 1 @ 85% 1RM @ 20X1. One rep on the minute.
B. Deadlift: AMRAP in 90 sec. Use 65% of 1RM.
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For time:
Run 800m
50 Box Jumps 30″”/24″”
Run 800m
90/90 hip stretch
3/3 Mtn Climber Twists
5/5 Shinbox switches
If you have not heard about it Everyday Paleo is a great site for recipes and food ideas. Its run by Sarah Fragroso, a trainer at NorCal Strength and Conditioning down in Chico. See how a busy mother of three incorporates paleo into her lifestyle.
19 Aug
8-19-2010
1) Benchmark WOD this Saturday.
2) Next week Friday, Saturday classes will be dedicated to finding your new squat, press, and deadlift maxes. There will be metcons available as well for those that are not maxing out.
Make up the presses if you missed them.
Teams of 3; 5 rounds each.
10 wallballs 20/14lb
10 Pullups
10 V-ups – legs straight
One team member blasts thru the whole round, then rests as the other two go. Continue until completion.
Instructor led:
DB Extrenal Rotations: 2 x 8-10 @ 3010
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10 + 10 sec hold PVC pullover
10 + 10 sec hold active PVC raise
30 sec down dog
From Hazel, Franny’s sister. Just one of those straight forward, honest and open moments that only children can express. Please learn about the Franny Fund and our mission to help her get the treatment she needs.
18 Aug
WOD 8/18/2010
A. Press: 6 x 1 @ 85% 1RM @ 20X0. One rep on the minute.
B. Push Press: 4 x 2-3 @ 21X1; rest 2-3 min
C. Ring Dips: 40m/20w for time (4 min cap)
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3 rounds for time:
10 Burpees
2 Rope Climbs
Flexibility/Mobility
4 position prone scorpions; do 30 sec holds ea. side, then 5/5 dynamic switches for all 4 variations:
A. Arm alongside body @ 45 deg
B. Arm alongside body @ 90 deg
C. Arm @ 45 deg above horizontal
D. Arm in scarecrow position (90/90)
For this next Who’s Who we have Jason
How were you introduced to Crossfit?
Josh Walker. We have been buds all the way back to 8th grade. I was avoiding gluten and dairy, so he took me out for some tequila-soda-lime. The next thing I know, Xai Xi is hollering at me to squeeze out one more pull-up. Been adjusting my life around classes ever since.
Favorite WOD/lift:
KAREN. Though I feel awful in some ways after this workout, I also feel awesome. It was the first workout I showed up to pre-onramp so it holds a special place in my heart. I thought I was going to die. When I didn’t die, I realized that I loved it.
Everything else. Every class I go to, I learn something about myself and the cool people who hang out at cross fit.
I have always wanted to
Kite-board. Trying to limit hobbies though.
1 word people use to describe me:
Short. Well my friends say that anyway. I need new friends.
Outside of the gym I like to
Go and see music or get some food/drink with my lovely wife. She is so cool to hang out with. The two or three times a year we get out are like going to Disneyland for me.
Something nobody knows about me or would be surprised to know about me:
I was the first drummer for Portland’s infamous Sweaty Nipples and still do unplugged versions of songs every now and again for the kids. My daughter says “Daddy…not pretty!”
Favorite physical activity outside of Crossfit:
Fly fishing, hanging out by a river, golf.
Favorite place to eat in Portland:
MacDonalds. No kidding. I just don’t eat there any more for ethical/nutritional/philosophical/geopolitical reasons. But if you put a filet of fish and a big mac in front of me right now, I am not sure I wouldn’t eat it. I probably wouldn’t, but maybe. That’s messed up, right?!
Song that gets me pumped up for a workout:
Anything off “High and Dry” by Def Leopard. Any song by the Yeah Yeah Yeahs. Often though, I would rather have no music.
Proudest accomplishment:
Having a child, marrying the love of my life, quitting a job and opening up a new practice on my own. I did it the cross fit way… … for time. Did it all in less than one year. I have not seen anyone beat my time for that WOD. I learned from the HBO series, “Big Love” that you can make this WOD harder by adding more wives. Man! – that show stresses me out.
17 Aug
8-17-2010
Make up the squats if you missed them.
“SQT”
Three rounds for time of:
95/65 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
(Hybrid Athletics demos “SQT” a week ago on the main site)
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Complete 40 GHD situps, 50 Back Extensions, and 60 sec cumulative L-sit. You may mix and match to complete this task.
Happy belated 46th Birthday Dana! Dana comes to the early evening classes and is always early to class. He gets off work early so what better use of time then to practice double unders, pull ups, and also skills he has been steadily improving upon these past months. When we max out on squats in the upcoming weeks, I look forward to Dana posting his over 2xBW back squat max soon!
Jess and I have been sampling a taqueria food cart called “Chefi’s Gourmet”. It is located right were the south side of Mississippi St. starts in a small food cart lot that is filling up, basically across the street from ?Por Que No?.
We have only tried the tacos here and let me tell you why they are special. First, each taco is made from one fresh handmade tortilla as you order it.
Second, the meat is plenty and delicious, the chorizo is actually cut up sausage and spicy. On top of the meat is hand chopped tomatoes, onion, and cilantro.
Finally, the green and red salsa are not the weak, runny goop you may have had elsewhere. This looks to be handmade, thick salsa with a kick. One bummer, no guacamole but I bet it would be awesome! Oh, a $1.50 per taco.
Paleo? Not exactly 
15 Aug
8-16-2010
A. Back Squat: 6 x 1 @ 85% 1RM @ 20X0. One rep on the minute.
B. DB Split Squat: 3 x 4-6 @ 3010, rest 90 sec b/t legs. Goal=1/3bwt ea. hand.
If you’ve already done the 1/3rd BWT, do Barbell Split Squats. (bar on back)
Do NOT GO LIGHT on the split squats! Push the weights up and get stronger.
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4 rounds:
10 Toes to Bar
rest 20 sec
15 Situps
rest 30 sec
We are dedicating the Hawthorne Hustle 2010 to the Franny Fund! Franny has cerebral palsy and is the 10 year old daughter of Cole and Leah Cabler at CrossFit Portland. Franny’s full story, the Franny Fund, and her family’s plan to get her the treatment she needs is here. Their goal is to raise $60,000 for adult stem cell treatment in Germany at the Xcell Center.
I first met Franny when Leah and Cole were going through On Ramp and they brought their daughters Hazel and Franny to the gym. The smile on Franny’s face simply radiated energy and potential that could not be contained by her wheelchair. After the class was over, Franny asked me if she could CrossFit someday? Holding back my tears, I told her “Yes, of course.” I realized I was promising myself just as much to her that she will CrossFit someday.
We say and tell our friends about CrossFit as being a community. Well, I couldn’t think of a more appropriate meaning and application of that word then pulling together and helping Franny get the treatment she needs. I want to thank Leah and Cole for giving us this opportunity to impact Franny’s quality of life. How often are we really given this chance and will you seize it?
Cole is designing a t-shirt for the Hawthorne Hustle and proceeds will go towards the Franny Fund. They are also setting up an online donation PayPal account on the Franny Fund website. Here is how you can take direct action and help. I’m a newbie to fundraising so if you have other ideas and courses of action we should take, please share!
Thank you!
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