During our initial assessment session, I gave her some cueing and she got her first strict chin up!

I built a program to move her toward her goals of 5 strict ring chin ups and 5 strict ring dips. Also included was a lot of specific mobility and flow work.

Here is a recent June training session – it says it all about what dedication, consistency, and specific training can do towards reaching one’s goals.

Janet, nicely done! One goal reached and just a few more reps to go on the other.

Have you signed up for the Summer Pull Up and Muscle Up challenge? The workshop is this Saturday, register here!

I did one-on-one training with Scott for about 6 months. I enjoyed it and made good progrees. Then I met a woman who worked in a pub and that was that. Crossfit fell by the wayside.

Last year, I underwent foot surgery. I weighed 272 pounds when I went under the knife and had trouble breathing under anesthetica. I knew I had to get in shape and I knew I could do it. I returned to Crossfit Portland and did Jumpstart and started doing classes. That was 9 months ago.

Monday – #1, Friday – #1, Wednesday – #2, Tuesday – #3 or Make Up. Thursday – Make up Sat & Sunday – Optional

1) Your choice – 4 min 2) Shoulder Seq

Competition Pre: 3 rounds skill, NFT: 1-3 Muscle Ups (or prep drills) 10 GHD Situps 10 Wallball 2′fers (use a weight that you can do properly)

WOD Block 2/week 8 of 17

Movement of the week: One Arm Pushups

Strength, Aerobic Power A1. One Arm Pushups: 4 x 1-4/arm; rest 30 sec b/t arms and 90 sec after A2. Wtd Mixed Grip Chin-Ups: 4 x 2-3; rest 90 sec (alt. grip each set) + For time: Run 250m 10 KB Swings 53/36lbs 15 Pullups 20 Push Presses 115/75lbs 15 Pullups 10 KB Swings Run 250m

Competition Post: One Arm DB Row: 3 x ... Read More »]]> Pull up Muscle Up challenge gets going this Saturday! All the details in this blog post and how to sign up for the Saturday Pull Up Muscle Up workshop!

Weekly priorities

Monday – #1,
Friday – #1,
Wednesday – #2,
Tuesday – #3 or Make Up.
Thursday – Make up
Sat & Sunday – Optional

Warm Up

1) Your choice – 4 min
2) Shoulder Seq

Competition Pre:
3 rounds skill, NFT:
1-3 Muscle Ups (or prep drills)
10 GHD Situps
10 Wallball 2′fers (use a weight that you can do properly)

WOD
Block 2/week 8 of 17

Movement of the week: One Arm Pushups

Strength, Aerobic Power
A1. One Arm Pushups: 4 x 1-4/arm; rest 30 sec b/t arms and 90 sec after
A2. Wtd Mixed Grip Chin-Ups: 4 x 2-3; rest 90 sec (alt. grip each set)
+
For time:
Run 250m
10 KB Swings 53/36lbs
15 Pullups
20 Push Presses 115/75lbs
15 Pullups
10 KB Swings
Run 250m

Competition Post:
One Arm DB Row: 3 x 6-8 @30X0

Recovery
3 min-
Prone Pass Thrus, wtd and both grips

Warm Up

1) Row, Ride, or Rope – 4 min
2) Specific mvt warmup

Competition Pre:
HS Walking practice – 5-10 min
+
HSPU: 3 x 2-5 reps*
*pick a depth or variation where this rep range is challenging but do-able

WOD
Aerobic Power

AMRAP in 10 min @85%:
5 Burpees
10 Situps
15 Squats
–5 min recovery–
AMRAP in 10 min @85%:
Row 200m
10 Ball Slams 25/15lbs
10 Box Jumps 20″”
–5 min recovery–
AMRAP in 10 min @85%:
5 Toes to Bar
10 Burpee Broad Jumps
20 Walking Lunges

Competition Post:
none

Recovery
Row, Ride, or Run @easy pace 5-10 min

Warm Up

1) Jump Rope – 4 min
2) Squat Seq

Competition Pre:
Hang Squat Snatch: 1 rep every 90 sec for 15 sets; speed & form over load.

WOD
Strength, testing

6 rounds:
3 Front Squats @~75-80%1RM
rest 1 min
1 Rope Climb
rest 1 min
+
“Annie”
50-40-30-20-10 rep rds for time:
Double Unders
Situps

Competition Post:
OH Squat: 3 x 5; rest 2-3 min (build to a heavy 5)

Recovery
4 min-
3 x 30 Toes Raises on Wall
+
Death Stretch

Do whatever workout is next for you according to the week’s priorities.

Warm Up

1) Your Choice – 3 min
2) Bar Complex

WOD
CP Battery, Aerobic Power

A. Power Clean: build to a heavy double
+
AMRAP Power Cleans in 8 min @85%1RM
you must complete 3 Lateral Barbell Burpees between each Clean.
+
Partner finisher, 3 rounds each:
P1: Row 250m
P2: Rack Hold 135/85lbs

the bar must be in the rack position before the rower can move, if dropped P1 must stop.

Competition Class
Teams of 3:
Build to a 1RM Squat Clean Thruster each in 7 min
20 Double Under buy-in before every attempt

Team workout, Regional Event #4:
(each athlete completes in order)
30 Wallballs 20/14lbs
30 C2B Pullups
30 Pistols, alt’ng
30 One Arm DB Snatches 65/45lbs

Recovery
4 min-
Bar Hang
Wrist Series

Warm Up

1) Run 800m
2) Short Shoulder Seq
3) Run 400m

WOD
Testing

“Helen”
3 rounds for time:
Run 400m
21 KB Swings 53/36lbs
12 Pullups
+
30 sec on/30 sec off x 5: Hollow Holds

Recovery
10 min-
Band Hamstring
90/90 Glute
Wtd Butterfly

Warm Up

Run, Row, Airdyne, Jump Rope 3-5 Min
Follow the Leader Agility Ladder
Banded Squat Form

WOD

8 Rounds, moving up in weight
1 Snatch DL, 1 Squat Snatch, 2 OHS

Death by Ball Slams
Top of each minute 2 Burpees,
1 Ballslams 1st minute, 2 Ballslams 2nd minute…

Recovery

LaCrosse Ball work
Death Stretch

What’s Ultimate?

A couple of weeks ago, we met with the girls for initial assessments to fine tune their team’s custom programming. We went through a battery of tests assessing mobility, basic strength, power, and speed. This included electronically timed 10 yd sprint times.

From here, a team strength & conditioning program has been designed to account for in-the-gym and field training. This program is systemic, consistent, and will go through distinct training phases.

Team competitions are factored in for the purposes of facilitating recovery and peaking physical conditioning for the big game.

Teams with predictable seasons, competitions, and conditioning requirements are best approached with a systemic program that targets the needs of their sport. The program should be smart to improve the team’s ... Read More »]]> CrossFit Portland is proud to be a training partner for “Schwa” – Portland women’s club Ultimate team!

What’s Ultimate?

A couple of weeks ago, we met with the girls for initial assessments to fine tune their team’s custom programming. We went through a battery of tests assessing mobility, basic strength, power, and speed. This included electronically timed 10 yd sprint times.

From here, a team strength & conditioning program has been designed to account for in-the-gym and field training. This program is systemic, consistent, and will go through distinct training phases.

Team competitions are factored in for the purposes of facilitating recovery and peaking physical conditioning for the big game.

Teams with predictable seasons, competitions, and conditioning requirements are best approached with a systemic program that targets the needs of their sport. The program should be smart to improve the team’s physical conditioning while also improving camaraderie through a shared challenging experience.

If your team is interested in receiving a customized program, email Scott AT Crossfitportland.com

Falling metabolism is a hallmark of aging, but many things we do in this modern era depress the metabolism far too early. In a nutshell, many of our endeavors age us early, including many practices we adopt for health reasons!

Try this simple diagnostic that you can do at home: upon waking, take your body temperature orally for a few days in a row. If you are below 98.2, there is a pretty good chance your metabolism is depressed.

There can be many reasons why you are metabolically depressed and I will be writing a number of posts digging into this a little deeper as we go thru the summer.

This new Jump Start is great for moms and dads, because childcare services will be available!

Sign up here. We hope to see you there!

If you have mom and dad friends you would like to share this with, simply “Like” this post below and it is shared!

We are starting a pull up/muscle up challenge on June 21st, Friday, the Summer Solstice. Challenge ends the week of the Autumn Equinox, Sunday, September 22nd.

This is 90 days to focus in and achieve or get closer to that pull up – muscle up. Here is what you’ll need to be successful in this challenge:

Write your name on the challenge window and your starting point. Once the challenge starts, mark down each work session you complete towards it.

What’s your starting point? Here are some examples.

“5 lb Powell Raise is tough” “10 second hang” “6 second lockoff” “13 second negative” “20 second negative with 20 lbs” “1 chin up, arms starting bent” “1 chin ... Read More »]]> This the summer to climb the pull up/muscle up ladder! We believe that every member at CrossFit Portland should be a much stronger puller so lets change that Right Now!

We are starting a pull up/muscle up challenge on June 21st, Friday, the Summer Solstice. Challenge ends the week of the Autumn Equinox, Sunday, September 22nd.

This is 90 days to focus in and achieve or get closer to that pull up – muscle up. Here is what you’ll need to be successful in this challenge:

Write your name on the challenge window and your starting point. Once the challenge starts, mark down each work session you complete towards it.

What’s your starting point? Here are some examples.

“5 lb Powell Raise is tough”
“10 second hang”
“6 second lockoff”
“13 second negative”
“20 second negative with 20 lbs”
“1 chin up, arms starting bent”
“1 chin up”
“3 pull ups”
“I want a muscle up!”
“I want a strict muscle up!”

You need to be able to do strict pull ups and ring dips before a muscle up.

I’ve heard them all and I’ve used them all. When you accept this challenge, you are going to drop excuses.

Plus, I know everyone here already has the ability to commit to a fitness pursuit well beyond 90 days.

Below are some common excuses to lock away in a box and toss away the key.

Amazon one.

SW will come over and install one for you at our hourly rate.

The push/pull progression. It’s on the wall and if you don’t understand it, we will be glad to explain it!

For muscle ups, there is more than enough videos and tutorials on the internet about muscle ups!

We will also have a workshop dedicated to pull ups and muscle ups on Saturday June 22nd. 11:00 AM, $10.

Amazon this. Then Amazon some rings. This is what I did in my apartment in 2008.

Again, we’ll install it for you at our hourly rate if you need

Come 15 minutes early or stay 15 minutes late. If you want something bad enough, you will spend more time working on it.

Refer back to my first excuse.

Take that 2013 calendar your real estate agent sent you and tear out June, July, August, and September. Put it up on the fridge.

Mark the day you will test. Mark each day you will work at it. Mark the retest day.

Follow it.

Find someone else at the gym doing the challenge and email each other every time you complete work.

If that’s not enough accountability, write 3 checks made out to “Xi Xia” for $50. If you miss a day of work, I’ll gladly deposit one.

We will be teaching a 1 hour workshop on pull ups and muscle ups for this challenge.

June 22nd, Saturday, 11:00, $10. Come and dive into details of drills for the muscle up and pull up. Register here.

Or, schedule a personal training with a coach.

Or, follow the pull up progression at the gym.

Or, google “How To Do A Muscle Up”. There is more than enough information, videos, and templates online to get you there.

Monday – #1, Friday – #1, Wednesday – #2, Tuesday – #3 or Make Up. Thursday – Make up Sat & Sunday – Optional

1) Run 600m 2) Shoulder Seq 3) Star Jump & Mtn Climber intro

Competition Pre: Pre: Muscle Up skill work –OR– Bar Muscle Ups – 10 reps + Handstand Walking – 3 x 15′

WOD Block 2/week 7 of 17

Movements of the week: Star Jumps & Mtn. Climbers

Strength, Aerobic Power

A. Press: build to a 1RM, then 6 x 1 @85% of that, RAN + 4 rounds: 30 sec amrap Burpees 30 sec rest –2 min recovery– 4 rounds: 30 sec amrap Double Unders 30 sec rest –2 min recovery– 4 rounds: 30 sec amrap Star Jumps 30 sec rest –2 min recovery– 4 rounds: 30 sec amrap Mtn. Climbers 30 sec rest –2 min recovery–

Recovery Jog or Ride in remaining time @ recovery pace

1) your choice-4 min 2) Bar complex

Competition Pre: Pre: A. Clean & Jerk: ... Read More »]]> Weekly priorities

Summer Pull Up Muscle Up Challenge! Details on this week’s Monday blog post.

Monday – #1,
Friday – #1,
Wednesday – #2,
Tuesday – #3 or Make Up.
Thursday – Make up
Sat & Sunday – Optional

Warm Up

1) Run 600m
2) Shoulder Seq
3) Star Jump & Mtn Climber intro

Competition Pre:
Pre:
Muscle Up skill work
–OR–
Bar Muscle Ups – 10 reps
+
Handstand Walking – 3 x 15′

WOD
Block 2/week 7 of 17

Movements of the week: Star Jumps & Mtn. Climbers

Strength, Aerobic Power

A. Press: build to a 1RM, then 6 x 1 @85% of that, RAN
+
4 rounds:
30 sec amrap Burpees
30 sec rest
–2 min recovery–
4 rounds:
30 sec amrap Double Unders
30 sec rest
–2 min recovery–
4 rounds:
30 sec amrap Star Jumps
30 sec rest
–2 min recovery–
4 rounds:
30 sec amrap Mtn. Climbers
30 sec rest
–2 min recovery–

Recovery
Jog or Ride in remaining time @ recovery pace

Warm Up

1) your choice-4 min
2) Bar complex

Competition Pre:
Pre:
A. Clean & Jerk: light techinque practice
B. Clean & Jerk: build to a heavy single

WOD
Power

Teams of 4, complete 5 rounds each for load & time:
5 TnG Power Cleans
Prowler Low Handle down & High Handle back
(unweighted)
rest as your teammates go in order.

Competition Post:
Post:
recover 5 min, then:
For time-
Run 800m
50 KB Swings 70/53lbs
25 Box Jumps 20″

Recovery
3 min-
Shin Stretch
Shinbox Switches/twists

Warm Up

1) Narrow Crawl practice
2) Squat Seq

Competition Pre:
A. Back Squat: build to a heavy single

WOD
Strength Endurance, Aerobic Power

For time:
21 Back Squats @bwt
Run 800m
21 Front Squats @3/4bwt
Run 400m
21 Overhead Squats @1/2bwt
Run 250m (bldg loop)

Competition Post:
B. Front Squat: build to a heavy single

Recovery
5 min-
50 steps each, Blade, Instep & Heel Walks
Wall Glute Stretch

Do whatever workout is next for you according to the week’s priorities.

Warm Up

1) Run 600m
2) Bar Complex

WOD
CP Battery, Aerobic Power?

4 rounds:
4 Squat Cleans @90%1RM (beginner, scale to power cleans)
Run 100m
2 Rope Climbs to 15′
Run 100m
+
After all complete the above:
50 Star Jumps for time

Competition Class
Post:
20 min Mobility work-
work on what you need most

Recovery
4 min:
Seal Stretch
Prone Scorpions

Warm Up

1) Jump Rope 4 min
2) Shoulder Seq

WOD
Strength Endurance, Aerobic Capacity

AMRAP in 20 min:
5 HSPU
7 Chest to Bar Pullups
10 One Arm DB Power Snatches, alternating. 35/25lbs

Recovery
5 min:
Banded Bully Stretch
Crossleg Sitting Seq

Warm Up

KB warm-up

WOD

9-7-5 Triplet
Plate overhead lunges each leg
Dips
Wallballs
Rest 3-5min

9-7-5 Couplet
Manmakers DB 35lbs. / 20lbs.
Toes to Bar
Rest 3-5min

5-3-1
TGUs each side 35lbs. / 26lbs.
Burpees

Recovery

Scorpions
LaCrosse Ball work

For the last 5 weeks, we have been doing a front squat – deadlift – weighted chinup – DB strict press workout on Priority Wednesdays.

It started in Week 1 with finding 6 rep max on the four lifts. Week 2-4, we did the following every Wednesday:

20 Minute AMRAP:

2 Front Squat 2 Weighted Chin Ups 2 DB Strict Press 2 Deadlift

All lifts are at your 6 RM weight.

First, if you’ve been coming consistently Wednesday or making it up on Thursday, I bet most of you PR’ed at least one lift. Many of you will improve in multiple lifts.

Second, these are still new and complicated whole body movements for many of you. Getting consistent weekly practice will help your form and confidence in these lifts tremendously!

Third, the workout pushes you to improve week to week. You use ... Read More »]]>

For the last 5 weeks, we have been doing a front squat – deadlift – weighted chinup – DB strict press workout on Priority Wednesdays.

It started in Week 1 with finding 6 rep max on the four lifts. Week 2-4, we did the following every Wednesday:

20 Minute AMRAP:

2 Front Squat
2 Weighted Chin Ups
2 DB Strict Press
2 Deadlift

All lifts are at your 6 RM weight.

First, if you’ve been coming consistently Wednesday or making it up on Thursday, I bet most of you PR’ed at least one lift. Many of you will improve in multiple lifts.

Second, these are still new and complicated whole body movements for many of you. Getting consistent weekly practice will help your form and confidence in these lifts tremendously!

Third, the workout pushes you to improve week to week. You use the same weights and as you get stronger, you should be able to improve your AMRAP score. I know almost everyone kept improving week to week.

Finally, this workout is effective for strength AND aerobic capacity. We are training for the Going Long benchmark test (45 minutes of pure joy and aerobic capacity) and this protocol is effective towards that purpose.

You can’t go too fast when lifting this heavy repeatedly, forcing you to rest and assume a pace that is aerobically intensive. In Week 2, Lael commented that it felt a lot like Going Long. Exactly

In June, I want to say farewell to Chris B., Kylee, and Sophie. All three are moving away from Portland and embarking on the next adventure in their lives. I just wish they could have kept that adventure local

One of the hardest parts about being a coach is saying goodbye to those you have trained. In these three cases it is particularly difficult because Sophie has been here for almost 1 1/2 years, Kylee almost 3 years, and Chris 3 1/2 years.

Coach SW trains Sophie the most and he has seen her improve tremendously. He ... Read More »]]> One of the purposes of CrossFit Portland is to help members change and progress in a positive way. Over the years, we’ve been a part of many transformations and it is always hard to say farewell to those particular members.

In June, I want to say farewell to Chris B., Kylee, and Sophie. All three are moving away from Portland and embarking on the next adventure in their lives. I just wish they could have kept that adventure local

One of the hardest parts about being a coach is saying goodbye to those you have trained. In these three cases it is particularly difficult because Sophie has been here for almost 1 1/2 years, Kylee almost 3 years, and Chris 3 1/2 years.

Coach SW trains Sophie the most and he has seen her improve tremendously. He use to always pick on her for looking like Bambi on ice skates when she squats. Now she has much better body mechanics and awareness.

I have coached Kylee and it is always a pleasure to have her in class. She was one of the reasons for the inception of the 7:30 PM MW class (aka “Dinner Club”).

Kylee is also a strong athlete…she just doesn’t know it as much as I do Last time we deadlifted to a max, she was unsure of 225…well, she finished at a PR of 265 with perfect form.

I’ve enjoyed our many talks about our personalities with respect to competition. This is one thing I wish I could have seen Kylee do and that is the CrossFit Open. Maybe I’ll see you on the leaderboard in 2014!

Chris has been regular of the 3:30 PM class and literally is typically half of that class. He is such a nice person to coach – pays attention, asks insightful questions, helpful with others members, and goes 110% into workouts. Coach SW always enjoys the showdown between him and Dana during the 3:30 class.

Chris and his wife are moving to Seattle. They both CrossFit and whichever gym they join, that gym will be lucky to have such a wonderful addition to their community!