CrossFit Portland

9-22-2010

October 2nd, CrossFit Hood River Gorge Challenge Press Release

A. Press 3-2-1
B. Deadlift: 6 x 2, one set every minute. Use 55% 1RM, speed!

C. 3 rounds:
Airdyne 20 sec @ 100%
rest 40 sec
Max situps in 20 sec
rest 40 sec

D. Run 400m @ 90%

Not my first choice between rounds today

9-22-2010

If you have registered at OPT for the Big Dawg Challenge this Saturday, please sign up on our website to save your spot. The sign up link is to the right, under “Events”.

A. Hang Power Snatch: 15 x 1; one rep each minute. Use ~70-75% 1RM.
B1. Back Squat: 3 x 2 @ 10X0, rest 90 sec. Use 85%+
B2. Ring Dips: 3 x amrap(-1) @ 22X1, rest 90 sec
+
21-15-9 rep rounds for time:
Row for cals
Pushups

9-21-2010

We raised over $1000 towards the Franny Fund this weekend. Thank you everyone! Franny shirts are available and each one sold will get the Cabler’s another step closer to that stem cell treatment in Germany.

If anyone would like to order prints of the images shown for Hawthorne Hustle, here’s how you do it.
Go to www.picturepreviewpro.com and on left side enter event/name: crossfit.
Click submit and click on the link.
Enter your name, address, email for order verification…no password needed.

Make up yesterdays lifting if you missed it.

10/10 Turkish Get-Ups 53/36lb
Run 200m
10/10 DB Power Snatch 45/25lb
50 Knees to Elbows
Run 200m
10/10 Turkish Get-Ups 53/36lb

Mobility:

Light KB Arm-Bars x 10/10 + 10 sec hold ea.
Light KB Windmills x 10/10 + 10 sec hold ea.

9-20-2010

A. Hang Power Clean + Split Jerk: 15 x 1, one rep on the minute. Use ~ 70-75% 1RM
B. Front Squat: 6 x 1 @ 10X0, rest 90 sec
C. 25 DB Burpee/Manmakers for time. 35/25lb (Renegade row L/R + hang Squat clean + thruster)

Mobility:

2 rounds:
Active PVC lift x 10+10 sec
Table hold x 30 sec
Wall Slides x 5

Men Team Results – PDF
Women Team Results – PDF

Thank You! to everyone that stepped up and helped out judging, setting up, and cleaning up after the event. Especially the volunteers that moved all the equipment and judged heat after heat all throughout the day. The event would not have been possible without your help!

Athletes, thank you for giving it your all! It was great to meet new people from outside of my gym and see new friends support each other during their heats. Your attitudes and energy create that special competitive atmosphere for people to push themselves. Some people PRed their single C&J and with a triple lift no less! I also really appreciated the great questions/concerns you brought up with certain events and your feedback made it even better. Thanks for being good sports with the chaos of event #4. From the bridge potentially going up during the run and the hectic 4 minutes to get your lifts in, there were many variables that might not have worked out.

Clear Skies

We started at 7:00 AM in the morning. After the last couple of days of overcast and rain, there was a clear blue sky and sun while we unloaded the equipment. The gods were smiling on us today. With an Oregon Ducks tent representing event HQ, athletes started rolling in for check-in. Leah and Cole spoke about their daughter Franny ( the Hawthorne Hustle this year was a fundraiser for the Franny Fund) and then we got underway with Event 1!

Event 1- 7 minutes, as a team, find each of your 3 RM Clean & Jerk (original idea from NorthEast Sectionals)

The sound of bars ringing and weight being dropped from overhead is just as fun outside as it is in the gym. People got after it! We were right along a popular run route and there were many runners training for the Portland Marathon that day. I remember a group of gals were jogging by and all of them slowed down traffic to watch Des lift 125 over her head. That was a neat moment

Event 2 – 8 minutes to earn as many points as you can, crawl and jump (Rafe Kelly inspired)

After testing a familiar strength movement to CrossFitters, this event was to test movements that CrossFitters probably didn’t do at all. First movement was crawling under a 12″ obstacle without touching it, twice. The second was jumping and trying to land with control on a precision jumper. The distance was 5’6″ for women, 6’6″ for men. You got 1 point for just jumping and an additional 3 points for landing with control on the precision jumper. “Control” for this event was defined as standing on the jumper for 3 seconds (wobbling, swinging arms, was fine).

A combination of body balance, accuracy, power, and the expression of those qualities while fatigued was tested. It is surprising how much work it actually is to keep crawling during the 8 minutes. When I looked at the point totals for teams, the separation between many teams was just one missed controlled landing.

Event 3 – Carry Your Buddy

This just might be the annual event of the Hustle. You pick up your buddy and carry them on the route, switch as many times as you want, just get it done. What made it much more interesting this year was that the Morrison bridge went up while we were going through Event 2, then the Hawthorne bridge goes up right after that. Fingers crossed, we start the teams out on the buddy carry and just a little after the last team had crossed the Hawthorne bridge, the bridge goes up again! Just in time.

Event 4 – Right after the buddy carry, your team has 4 minutes, find each of your 3 RM Clean & Jerk again.

This was a surprise event announced right before we started Event 3. After the team crosses the finish line on the buddy carry, they had 4 minutes to find each of their 3 RM Clean and Jerks again. This was a test to see how much one can repeat their strength from Event 1, after the long haul.

Your score for event 4 was based on the % change between what you did in Event 1 and Event 4. For instance, Team Green lifted 200 lbs in Event 1 and Team Red lifted 100 lbs in Event 1. After the buddy carry, Team Green lifts 185 lbs and Team Red lifts 100 lbs in Event 4

Team Red actually will score better than Team Green. Team Red’s % change is 0, Team Green’s change is a decrease of 7.5%.

More Challenges!

If you liked the Hustle, there are plenty of events/challenges coming up in the Northwest. There is the OPT Big Dawg Challenge next weekend at CrossFit Portland, Fight Gone Bad fundraiser at CrossFit Fort Vancouver. CrossFit Hood River is hosting the Gorge Challenge two weeks from now, on October 2nd. Finally, Hostile Take Over at Northwest CrossFit is October 23rd.

Next Saturday, we’ll be hosting the first of 3 of OPT’s Big Dawg competitions. These are fun online competitions with others around the globe. They are great competitive practice if your goal is to enter the CrossFit Qualifiers or similar contests. The workouts are challenging, intelligently designed tests of fitness. We will be hosting all three contests. Those entering all three will be in the running for the overall prize – which will be the highest combined finish.

Click here to enter. The nominal fee goes straight to the Big Dawg Dish. If you are planning to compete and are interested in next year’s CrossFit Games, shoot me an email or see me next week once I return to town.

9-17-2010

Hustle For Franny Shirts are in and Elisa is sporting the first one! $30 each and all profit from shirt sales will go towards the Franny Fund.

A1. Back Squat: 5 x 3 @ 20X0, rest 90 sec
A2. Weighted Pronated pullup: 4 x 2-3 @ 31X1, rest 90 sec
+
“Annie”
50-40-30-20-10 rep rounds:
Double Unders
Situps