CrossFit Portland

10-1-2010

“At this point, I’d been eating Paleo for about six weeks. When my blood work came back, my doctor and I were beside ourselves. Triglycerides were down from over 300 to 50… the doctor asked what I’d changed.

‘I started eating a Paleo diet. I feel great!’ I said (Robb Wolf). Everything has changed!’

The doctor’s only remark was, ‘It must be something else.’

Thanks Doc!”

-Robb Wolf, 2010, The Paleo Solution

meateats.com is back with a review of Dick’s Kitchen Diner, self-proclaimed Portland’s First Stone Age Diner

live.crossfit.com, starting coverage at 8:30 AM PT

A. Front Squat: 5 x 1; work up to a 1RM. Rest 3-4 min b/t sets.
+
21-15-9 rep rounds for time:
Situps
Box Jumps 24/20″

Rest 5 min exactly when done.
+
21-15-9 rep rounds for time:
Deadlift 135/95lb
Pushups

That is the most beautiful hole in the ground I’ve ever seen!

9-30-2010

“She overcame that addiction only to succumb to a massive sugar addiction. She started working on her food, and in her own words, she found kicking sugar and refined grains to be much harder than quitting crack.”

-Robb Wolf, 2010, The Paleo Solution

USAW/CrossFit Open competition starts off tomorrow morning, Friday. Free live stream from live.crossfit.com, 8:30 AM PT.

Make up yesterdays snatch work if you missed it.

5 Rounds for form and quality reps:
6 Strict HSPU (choose a variation where 6 reps are challenging) – keep your midline stabilized, don’t “banana” up the wall, scale appropriately, don’t be that guy.
5 Weighted Pullups 45/20lb
4 Skin-the cats (slower if advanced)
3 Muscle-ups or scaled, see here

Go at a pace allows quality work.

Mobility:

2-3 rounds:
10 Weighted pass-thrus
10 OH Squat stretch + 10 sec hold (use 45/33lb)
10 Active PVC lifts + 10 sec hold

Neat

9-29-2010

Chad, Leah, Kaitlyn, and Cole are going to the Gorge Challenge in Hood River this Saturday. Spots still available. Are you going? Post to comments

A. 3 Position Power Snatch: 5 x 1.1.1; rest ~2 min (high hang, mid-thigh, floor)
+
3 Rounds:
Run 200m
10 Overhead Squats 135/95lbs
rest 90 sec b/t rounds

Mobility:

2 circuits:
Thread the Needle
Supine Scorpions x 5/5
Lying Sleeper Stretch x 10 + 10″ hold
Prone Scorpion x 5/5

Garret going full tilt

Finally, found our new home…details to come

“Your protein needs to have the following criteria:

1. It needs a face
2. It needs a soul
3. You need to kill it, and bring its essence into your being
4. Really”

- Robb Wolf, 2010, The Paleo Solution

WOD 9/28/2010

Make up yesterdays lifting if you missed it.

For time:
4 Rope Climbs
30 DB Push Presses 45/30lbs
500m row
30 KB SDHP 70/53lbs
30 DB Hang Squat Cleans 45/30lbs
400m run
5 trips Bear Crawl
5/5 Sandbag Get-ups (1/2 bwt)

2 rounds:
Death stretch work
Shoulder or hand bridge

For this next Who’s Who we have Thomas!

How were you introduced to Crossfit?
A couple years ago, I was training specifically for rock climbing and various forums and other climbers would suggest articles from the crossfit main site or forum. Callus maintainance, pull-up training, dynamic movements and flexibility were all represented on crossfit.com in their most extreme variations. Once I moved to Portland, I googled around and found Crossfit Portland.

Favorite WOD/lift:
I love the clean and jerk, but I’ve never tried Grace. So I’ll say 30 Muscle-ups for time is my favorite WOD.

I have always wanted to:
Eat my way across Vietnam.

1 word people use to describe me:
Supercilious :-p

Outside of the gym I like to:
Rock climb, eat, cook & travel.

Something nobody knows about me or would be surprised to know about me:
I built my first computer when I was 13. Probably because it was 120 degrees outside in Phoenix where I grew up.

Favorite physical activity outside of Crossfit:
Does eating count?

Favorite place to eat in Portland:
Tanuki. Great food, japanese movies, no kids.

Song that gets me pumped up for a workout:
What’s the opposite of Phil Collins? 80s Metal, 90s Punk, maybe Math Rock.

Proudest accomplishment:
Moving to Portland and getting married.

9-27-2010

“If you do not sleep, you will:
1) Completely cock-block your fat loss.
2) Get fat, sick and diabetic
3) Get old and wrinkled before your time. ”

- Robb Wolf, 2010, The Paleo Solution

A. 3 Position Power Clean: 5 x 1.1.1; rest ~2 min (high hang, mid-thigh, floor)
B1. KB Swings (heavy): 3 x 15, rest 90 sec
B2. Ring Dips: 3 x amrap, rest 90 sec
+
100 each Explosive Med Ball Toss Situps w/partner for time. (May switch throwers anytime you wish)

Mobility:

Cobra to Down Dog x 3 slow
Prone Scorpions x 10/10 (slow, fast, finish slow)

Big Dawg Competitors this past Saturday. The WOD is on the OPT site and it was a fun one! It had a little something for everyone.

Jay’s Olympic Lifting class, going for PRs on the snatch. Josh got 180, 5 lbs over his bodyweight. Congrats on a milestone!

9-23-2010

If doing the OPT Big Dawg contest: rest day. Foam roll, 30 min joint mobility, active stretches.

If not competing:
Start a 20 minute timer.
During the first 12 minutes, establish a 3 rep max in the BB Thruster, plus one amrap set of pullups.
In the remaining 8 minutes, row 1200m, then amrap double unders in the remaining time.

Score is thruster weight + pullup total + double under total.

Anaheim pepper stuffed with ground pork. It’s the first time I made these and what a delicious late night snack!