Coach Brad will be leading the charge. We wish he was with us at the retreat but police duty calls.

Warm Up
1) Run 800m
2) Bar complex
+
Table Presses x 15 – 5 sec hold ev. 5 reps

Mobility
Death Stretch focus
Prone scorpion

WOD
A. Power Clean: work quickly to a heavy single
+
9 Rounds for time:
7 Power Cleans  135/95lbs
7 Ring Dips

Coach Brad will be leading the charge. We wish he was with us at the retreat but police duty calls.

Warm Up
1) Your choice – 5 min
2) Instructor’s choice (after CGT)

Mobility
Death Stretch focus

WOD
Custom Goals Training
+
For time @100%: (beastly baseline)
Prowler Push (high handles)
40 Squats
Prowler Push (low handles)
30 Situps
Prowler Push (high handles)
20 Pushups
Prowler Push (low handles)
10 Pullups

I flew here in August 2011 from Georgia, where I was stationed, not really knowing anyone and not really having a plan. After a few weeks of wandering around the city, I saw Crossfit Portland and decided that I was going to get back into shape.

I was definitely in the worst shape of my life.

September 14, 2011, was my first day back in a gym and I was 239 pounds. I smoked half a pack a day, drank beer every night, and ate pizza, burgers, and huge sandwiches all the time. I made a goal to get under 210 pounds by January 1, with an ultimate goal of 195 by the summer.

I’d had some experience with Crossfit before. I had kinda followed main-page Crossfit programming for about 6 months, but I did it at a regular “globo-gym” so I ended up subbing a lot of stuff and not really doing it right.

So the first couple times I came to CFPDX were really humbling for me because there are some really fit people here, and I’m really competitive. I decided pretty quickly that I was going to do this right, so I got started cleaning up my diet and spending hours on the internet reading about Crossfit and watching Youtube videos of Olympic lifting and doing mobility stuff.

All of the trainers are super-helpful. I thought I knew a little something about Olympic lifting until I met Xi Xia and Rochelle. They really corrected my form, and I’m getting pretty close to my goal of 245-pound clean and jerk now thanks to their coaching. Scott W. and Sean showed me how to do muscle-ups and Madoc taught me how to run. The encouragement I get from all the trainers and XX’s “super serious face” all the time really keeps me motivated to work hard and make every rep a good one.

When I did Crossfit by myself at my local gym, certain things were too hard (double-unders), and I found myself taking a lot of shortcuts and sand-bagging. Now that I’m in a group setting I really feel like I’m cheating if I miss a rep or use bad form, plus I’m really competitive so it’s extra motivation to have 35-year-old lawyers kicking my butt.

I definitely reached my goals a little faster than I expected. I was at my goal of 210 before December started, and on January 18 I weighed in at 193.3 pounds. I initially did the “Going Long” benchmark WOD at 50:12, and when we retested I got it in 39:57. Also, I can do muscle-ups now, which are my favorite new trick.

My secret for success has just been the combination of the workouts, the Paleo diet, and the coaching and encouragement I get from CFPDX. I keep a detailed food/training log, which helps me stay accountable for what I do to my body. I’m also unemployed until late April and still don’t know very many people here, so when I get to the gym I feel kind of like an un-caged red-bearded wild lion. I try to work as hard as I possibly can before I go back to sitting around and alternating between playing my guitar and playing video games for hours on end.

Coach Brad will be leading the charge. We wish he was with us at the retreat but police duty calls.

Next Jump Start starts February 14th. January sold out early…reserve your spot today!

CFPDX Members – Today is the last day for friends to sign up for JumpStart with the code “CFPDXBUDDY” for a 10% discount!

Warm Up
1) 2 times:
2 min Jump Rope, mxd patterns
rest 1 min.  Do 5/5 T-Planks in rest
2) Shoulder Seq

Mobility
Scorpion-fest:
Prone, supine, elevated

WOD
A1. Press: 3 x 3; rest 90 sec
A2. Rope Climb: 3 x 1; rest 90 sec
no ft. if advanced
+
“Jeremy”
21-15-9 rep rds. for time:
Overhead Squat 95/65lbs
Burpees

Mobility
Lying Glute stretch/mobilization
Butterfly
Shinbox switches x 10
Pigeon

WOD
Custom Goals Training
+
“Sandbag Grace”- for time:
30 Clean to Overhead – ~1/2 bwt. sandbag
+
Hollow Holds: 5 x 30 sec/30 sec rest

Registration for the the CrossFit Games Open goes live tomorrow at games.crossfit.com!

Did you know there are many advanced medical tests that can give a very accurate picture of your present health status? Also, the information from these tests can be used to prevent many chronic diseases from ever happening in the first place?

These tests can also determine the root causes behind many nagging conditions such as chronic fatigue or inability to loose or gain weight.

The bad news is that your doctor isn’t likely to ever order these tests for you, and may even be unaware of their existence.

An emerging field of medicine is called Functional Medicine and the practitioners may be MDs, chiropractors, or naturopaths. They will use these tests to see why you may be sick in the first place, then prescribe various things (only rarely drugs) that address the root cause.

However, this is unlike conventional Western medicine that primarily looks to see if you are already sick, and then if you are, gives you drugs to artificially manipulate whatever the problem was.

The drugs will improve your symptoms, but the reason why you are sick has not been addressed! As a result, the health status of the body continues to decline, perhaps even faster now because of the additional need to detoxify the drugs.

In my next member article, I’ll detail some functional medical tests and how they can be used, plus give you resources to find practitioners. I’ll also describe how and why this is important for high level athletic performance.

Mobility
Instructor’s choice

WOD
5 rounds:
5 Power Snatches (unbroken but tough)
Row 30 sec for max watts
rest 5 min while others go.

Mobility
instructor’s choice

WOD
3 rounds for time:
Run 400m
21 Plate OH Walking Lunges 45/25lb
12 HSPU

She has a created a super brief survey and would love to hear what you have to say! Click here to take you to the survey.

Warm Up
1) Your choice – 4 min
2) Bar complex (after CGT)

Mobility
2 x 20 reverse hypers
30″” spinal twists/side
Supine scorpion

WOD
Custom Goals Training
+
A. Squat Clean + Jerk: 10 x 1 EMOM. Use 85% 1RM
B. Back Squat: 1 x 10-12 @ 30X0 Try to increase from last wk.

Are you currently applying for entry-level police jobs, or considering joining the military, and want an extra edge with your fitness?

Or are you simply curious about what fitness tests the military and law enforcement imposes on their members?

If so, you should check out CrossFit Portland’s new Tactical Fitness coached by Brad Robertson!

CrossFit Portland Coach Brad Robertson is a decorated local law enforcement officer and Army Veteran. He is an instructor for the Oregon Physical Abilities Test (ORPAT), required for State of Oregon entry-level law enforcement officers.

As a former SWAT operator, he’s also familiar with the level of fitness necessary to excel in a tactical setting.

In CrossFit Portland Tactical Fitness, Coach Brad combines his CrossFit Level One coaching skills, his knowledge of military and law enforcement fitness testing, and real-world experience to better prepare athletes for a variety of fitness tests.

Athletes will learn critical exercises and methods to maximize their performance, especially on the ORPAT, but also on fitness tests given by the DEA, ATF, FBI, the US Marshals, and all branches of the military.

Additionally, the course will integrate basic self-defense tactics, team-building exercises, and long-term health education tips.

This course is open to everyone. All levels of fitness are welcome, though spots are limited to no more than 10 athletes. Enroll today!

This course will run for four weeks and is comprised of 12 one-hour classes. Class times will be 7:30pm Tuesdays and Thursdays and 8am Saturdays. The first class starts Tuesday, March 6 at 7:30pm.

CFPDX members receive a significant discount to enroll. Just use the coupon code “YellowBaja” and click here to enroll now!

A free orientation and meet-and-greet with Coach Brad will be held at the gym at 11am on Saturday, February 25. Come as you are or in athletic clothing to get a taste of the class! Reserve your spot for the orientation.

Be on the lookout for more updates on this new course to be offered at CrossFit Portland. Feel free to contact Coach Brad with questions.