Oregon/Idaho Sectionals this weekend at the Oregon Expo Center. Workouts have been announced. $50 at the door for a buy 1, get 1 one free spectator pass that is good for Saturday and Sunday.

Post reps to comments

One min at each exercise for max reps; 2 min rest b/t stations:
Box Jump 24″
Jumping Pullups
KB Swings 36/26 lb
Walking Lunges
Knees to Elbows
Push Press 45/33 lb
Back Extensions
Wallballs 20/12 lb
Burpees
Double Unders

Mobility:

Standing DROM/Relaxation vibration

Microloading, a pair of clips is 1 lb. On strength workouts, if you can go up just 1 lb and get the reps, do it!

Many PR’s last on the Hang Squat Snatch. Elisa demonstrated impressive acrobatic agility with her PR attempts. Dana is just out of On Ramp and has been practicing the movement a couple of times now. He demonstrated great form and speed yesterday!

post load and J’s best quotes to comments

A)  Hang Squat Snatch – advanced: work up to a max single; then 1-1-1 @ 80% of today’s max
beginner: 6-8 sets of 3; focus on skill.
B)  OH Squat – 3 attempts at max 15 rep weight.

Flexibility/Mobility Focus

Thread the needle
Cat stretch/circles
Spinal rocks x 40

Next up for the Who’s Who we have a long time Crossfit Portland member, and the resident class clown, J! J has been working out with us for a while, when we were still in the SE location. I always enjoy having him in class, because i know its going to be a funny time.  Even if i have to explain the workout three times and tell him to stop talking and actually start exercising.

HOW WAS I INTRODUCED TO CROSSFIT?

When I interned in the summer of 2006, I worked on Women’s Fitness.  Part of my job was to prepare a report on fitness trends, and I met with a talented woman on our Consumer Cultures team.  They are responsible for knowing what’s going on with our consumers today, and what will be going on with them tomorrow.  She said to me, “Have you heard of CrossFit?  It’s a new fitness trend with a strong culture, where people push themselves so hard they throw up, and then celebrate it.”  And I didn’t really think anything of it, I just filed it away in my head.

Fast forward to March 2008, and I am back working at Nike, pretty long hours, and trying to fit in work-outs at the gyms at work.  I was doing the traditional, “Leg day, arm day, back and chest day” work-outs, and wasn’t seeing any results.  So, I remembered CrossFit, and thought, “Lets try that.”  I remember loving it–and the people I met, including Chris–from the first work-out.

CrossFit has been great for me: I feel stronger, fitter, and healthier than I have ever felt.  It’s something that I look forward to, and something that has become a part of my life.  And more important than that, I’ve met some of my best friends through CrossFit Portland.

FAVORITE WOD / LIFT:

My favorite work-out is undoubtedly Christine.  Sooner or later, I’m going to finish under 10 minutes.

My favorite lift is a more recent discovery.  Apparently, something clicked for me, and now I love to do the snatch.  (Look at that, I avoided the easy, obvious joke.)  In my mind, it’s the most complicated lift we do, and yet somehow, I’m half-decent at it.

I HAVE ALWAYS WANTED TO:

My bucket list would be to: 1.) Swim with sharks, in the cage, the whole nine yards, 2.) Attend a University of North Carolina basketball practice, and 3.) Impact someone’s life in the same way that my mentors have influenced mine.

ONE WORD PEOPLE USE TO DESCRIBE ME:

Loud.  Who am I kidding?

CrossFit falls right in between working at the office, and then… working from home.  When I have an amazing day, CrossFit is the icing on the cake.  When I’ve had a tough day, CrossFit is a way of getting it out of my system.

OUTSIDE OF THE GYM I LIKE TO:

Read non-fiction literature, watch documentaries, and barbeque.  I was that little boy who was obsessed with space, so I think I have read every book ever written about the Apollo space program.  I also think that “Hoop Dreams” is one of the greatest stories ever recorded on film.  And finally, there is nothing better than a filet that is a perfect medium rare.

SOMETHING NOBODY KNOWS ABOUT ME OR WOULD BE SURPRISED TO KNOW ABOUT ME:

In high school, I was one of the captains of the fencing team.

FAVORITE PHYSICAL ACTIVITY OUTSIDE OF CROSSFIT:

The most physical activity I get outside of CrossFit is walking around downtown on the weekends, or laughing so hard that no sound comes out.  (Perhaps this occurs at the gym from time to time, as well.)  Perhaps if Santa Breamer puts The Wedge under my Christmas tree, I’ll become more physical outside of the gym.

FAVORITE PLACE TO EAT IN PORTLAND:

For special occasions, it does not get any better than El Gaucho.  For a good cheat meal, I also enjoy Esparza’s on the east side.  For a ridiculous cheat meal, the Flavourspot food cart is divine.

SONG THAT GETS ME PUMPED UP FOR A WORK-OUT:

“Forty-Six & 2″ by Tool.  Although, we should play the beginning of “Welcome to the Jungle” before every metcon.  Yes, yes we should.

PROUDEST ACCOMPLISHMENT:

In 2005, I decided what I wanted to do for a living.  And now, every day, I go to work, and I get to do exactly what I dreamed of doing.

Post times and weight to comments. Nice work morning crew!

The following three in any order, rest 5-10 minutes between each

1) Row 1500 M

2) 40 Sandbag getups, 1/2 BW, for time.

3) Shoulder Mobility:

A1) Pullovers x 10 +10″ hold on last one – 3 sets
A2) Active lifts x 10 + 10″ hold on last one – 3 sets
A3) Downdog x 1 for 30″ – 3 sets

B) Supinated grip, Pullovers x 10 + 10″ hold

Oregon CrossFit sectionals are this weekend at the Oregon Convention Center. Those that have been training it for it are peaking at the right time. Just waiting on the events to be released soon…

A1) Press 6-8 x 4 sets @ 30X0 tempo (up as fast as you can, 3 seconds down); rest 90 sec
A2) Pull to Inverted Hang, front lever negative (tucked for most) 2-3 x 4 sets; rest 90 sec
Keep arms straight during negative. Stop set if you cannot control the negative.
B) L-sit 3 x amsap – rest 2 min
C)  Max pushups in 5 minutes.  However,
you must also do 10 KB Swings every minute on the minute.  53/36 lbs.

Flexibility/Mobility Focus

Glute complex:
90/90 hip stretch into
pigeon pose into
wide shinbox switch into
90/90 hip stretch opposite into
pigeon pose opposite.

Perform 5 times, slowly @ first, then more dynamically.

End with crossleg or double pigeon if possible.

For this Who’s Who we have Joanna.  Joanna was in one of the first On Ramp programs we had at the gym, and has been working hard ever since.  She recently achieved her goal of a true push up, with no scaling.  Congratulations!  That dead hang pull up is not to far behind.

How were you introduced to Crossfit?
I moved to Portland from Atlanta, GA in January of last year and on my first day here I drove right by Crossfit. I saw people outside carrying weights and running around. I thought “I wonder what THAT place is.”  After passing by a couple more times and searching for “Crossfit Portland” online, I was thrilled that I stumbled upon it.  I felt like the description I read was exactly what I had been looking for in a gym for quite some time. (I was later in disbelief when Xi Xia told me there were actually Crossfits all over, including Atlanta.) My apartment is only two blocks away from the gym and I feel like it must have been meant to be that I ended up so close! I joined the Feb’09 OnRamp class (hooray Paul and George!) under Adam’s instruction and have never looked back. I am so grateful to be a part of the Crossfit Portland community.

Favorite WOD/lift: I have to love anything with sit-ups because that is the only movement I feel like I excel at (thanks tiny shoulders and large hips!) But I also love WODs with back squats or pull ups – those two movements always leave me feeling like I got a great workout.

I have always wanted to travel to exotic locations, give back to/be involved in the community in which I live, and do a dead-hang pull up!

1 word people use to describe me: sincere

Outside of the gym I like to read a ton (fiction & non-fiction), drink wine, volunteer, hike, travel to Atlanta to visit my boyfriend Adam, measure and record things, and watch people do things they are really good at (professional sports, the Olympics, concerts, American Idol, etc.)

Something nobody knows about me or would be surprised to know about me: I “took a year off” when I was 26 and was a waitress in a fine dining restaurant in the Caribbean. If anyone is planning a trip to the Virgin Islands, come talk to me!

Favorite physical activity outside of Crossfit: Running – but just casually – not “for time!”

Favorite place to eat in Portland: Toro Bravo or the Thai restaurant/Laundromat on Mississippi, depending on my mood

Song that gets me pumped up for a workout: generally any hip-hop, specifically Close Edge (Mos Def), Party Up (DMX), or most songs by Jay-Z

Proudest accomplishments: completing my PhD, being honored as Teacher of the Year (I taught high school physics and math for 3 years in Greenwood, MS), being able to do a true push up!

Post time/reps to comments.

A) Turkish get-up 1-1-1-1-1 Go for a max single.

B)

From CrossFit Ventura

3 rounds:
within 4-5 minutes
800m Run
amrap Power Cleans (50-55% 1RM)

rest exactly 5 minutes between rounds

Day 1 at the Poliquin PICP Level 1 – “structural balance of the upper body” – complete. Dinner time and what to do? We went to an Peruvian restaurant that was on the way back to the hotel, made some detailed substitutions, and ended up with a delicious meal of meat and veggies.

Planning ahead, we looked up nearby Trader Joes and grocery stores to stock up on snackie items. Just did a little shopping is all If you are traveling, getting a room with a mini-fridge is super helpful. Also, bringing a cooking tool of some sort ( electric mini-skillet ) so you can cook veggies and meat will have you prepared for the worst food emergencies. We chose an Extended Stay hotel because they come with a small fully equipped kitchen.

Breakfast this morning – Sweet Italian Pork Sausage, Smoked Turkey Kielbsa, and a bag of southern greens, all slow braised together. It is nice to travel with a Paleo chef!

Post time and feelings to comments

3 rounds:
21 Thrusters 95/65#
21 Pullups
rest 4 min.

Try to keep your round times consistent.

Mobility:

2 rounds:
Wall slides x 5
Locust Pose x 30″/30″
Death Stretch

Traveling and eating Paleo is hard. How do you manage it ?! Well, if you can bring your clothing, laptop, and whatever else you need to survive, you can bring food as well. Rochelle and Scott prepared this meal for the plane ride down. Beef-Kale-Kelp Noodle Jamboree!

First class, eat your bread-roll heart out!

Post rounds to comments

AMRAP in 6 min:
10 Box jumps 24″/20″
6 cone shuttle drill

6 min break

AMRAP in 6 min:
DB Hang Power clean x 10 45/30
Bear crawl 1 trip
Crab walk 1 trip

Mobility:

1) 2 rounds:
30 sec shoulder or hand bridge
20 spinal rocks

2) Seated spinal twists

Leah, what are you doing?

Tom, what do you think you are doing?!

Eric, “relative” PR (not since Oregon Ducks football days) in the power clean, 275.

Post load to comments

A1) Hang Squat Snatch 1-1-1-1-1 -
Beginners 5-5-5-5-5

A2) Rope climb x 2; no ft. if possible rest as needed b/t sets; 1-2 min

B) 4 rounds: 30 sec hollow hold 30 sec arch hold 1 min rest

Mobility Focus
3 rounds: Cobra into down dog
into 3/3 prone scorpion
into 3/3 elevated scorpion + 10 Wall slides

Next up for the Who’s Who we have Steve.  Steve is one of our longest attending members. He started at the gym when it was just Scott running everything, and a big class was considered 10 people. Steve has really been kicking it up a notch lately, and i believe holds the gym record or close to it for the highest number of dead hang pull ups, at 23, i think. Steve is one of the nicest guys you will ever meet, and always brings a great positive attitude to every workout.

How were you introduced to Crossfit?
I was randomly surfing the internet one night, looking for something that could help keep me in shape for hiking and mountain climbing. I came across a mention of crossfit on a cascadeclimbers forum. Then I found there was one of these weird classes being offered in Portland by a guy named Scott.

Favorite WOD/lift:
I was really impressed by the 100 sandbag get-ups for time. So simple. So devastating. Other than that, I like the workouts with rest programmed into them. I’m super good at resting.

I have always wanted to
Go hiking in Switzerland. Go gambling in Vegas.

1 word people use to describe me:
Genuine.

Outside of the gym I like to
Try to beat my girlfriend in cribbage (she’s about to crush me in a tournament), enjoy the wilderness around Portland, watch movies, hang out with friends, and eat out way too much (tough on the wallet, but so pleasant…..)

Something nobody knows about me or would be surprised to know about me:
That’s a tough one! Maybe that I used to be really shy. Also that I dearly love 80’s hair metal.

Favorite physical activity outside of Crossfit:
Hiking and backpacking in the mountains around here.

Favorite place to eat in Portland:
Currently, it’d have to be the Country Cat. They accidentally have some decent paleo options, too, because it’s old school cooking: lots of meats and veggies.

Song that gets me pumped up for a workout:
Pretty much any early Metallica.

Proudest accomplishment:
I’m proud of making it through nursing school and becoming an RN. I’ve realized I take a lot of pride in the job I do as a nurse.

Post time/answer to comments

50 Walking lunges (25 L/ 25 R)
45 Situps, unanchored
40 Star Jumps
35 DB Push Presses 35/25
30 KB SDHP 70/53
25 Burpees
20 Back Extensions
15 L-pullups
10 sec Frog Stand
5 Pulls to inverted hang

Good Morning!

The Winter Olympics have concluded and I really do miss it. Sure, I don’t follow any of the sports outside of the Olympics but it certainly was intriguing. On the last day, there was the USA-Canada hockey gold medal game and there was also one other event overshadowed by the big game – the 50 KM Mass Start Cross Country Ski classic. The marathon on snow. First and second place was separated by just three tenths of a second and the guy that won gold was Petter Northug from Norway.

Checkout Petter Northug’s competition schedule at the Olympics. Seriously???

post load/time to comments

6 sets ea. for form!!  Rest as needed b/t sets.
A1)  Deadlift x 5
A2)  HSPU x 5

B) 4 rounds:
Sprint row 150m
15 pushups, QUICK!  Scale appropriately

Mobility Focus

In side room:
3 rounds:
1 trip Horse walk
90/90 hip stretch
5/5 shinbox switches

5/5 cossack squat switches
20 spinal rocks

Next up for the Who’s Who we have Lael. Lael was working out with us back when we were at the Academy of Kung Fu over in the Southeast part of town. This location was conveniently a block from her house, and Lael showed her love of Crossfit when she continued to train with us after we moved across town. She is one of our most dedicated members, continually chipping away at her goals, as is evidenced by her 9 month gestational pull up.

Lael and her family will be moving to Sitka, Alaska for a year in June so her husband can complete an internship.  We are all going to miss her, but are glad that she plans to return to Portland. If anyone has lived in Sitka, knows anyone that lives there, or has any advice in general on that part of Alaska Lael would welcome any tips or information.

It used to be right by my house at the Academy of Kung Fu, and my husband did kung fu there. I would also sometimes see people doing crazy stuff and think “hmmmm.”

Favorite WOD/lift:
Oooh, I like all the barbell lifts that don’t involve squats, and any WOD I can actually do prescribed.

go on a really long train or boat ride with luxury accommodations.

Shazam!

sleep, eat, cook, backpack, make things, bike, pet cats, have parties, read, garden, swim, play with friends . . . the usual.

I love Martha Stewart.

You mean besides sex?

Pok Pok

Proudest accomplishment:
my little dude, Seamus

Well, XX thought that was fun. How about you?