Warm Up
1) Run 400m
2) Run Seq

Mobility
50 steps Blade, Heel and instep walks
+
Death Stretch

WOD
Custom Goals Training
+

Aerobic Power
2 rounds:
Run 800m
rest 3 min
AMRAP Double Unders in 3 min
rest 3 min

Here is a video intro from me with snippets of what the mobility class will be about. I see plenty of members who can benefit increased mobility from a performance and wellness perspective.

Mobility
Thread the Needle rolls
30 Spinal Rocks

WOD
Strength, CP endurance, skill

Push Progression
–OR–
A. HSPU: 4 x 3-5 @21X2, rest 2:30′
B. Power Clean: 2 reps every 30 sec for 6 min. Use 80%1RM
C. Split Jerk: work to a moderate single
D. Split Jerk: 5 x 1 @85% of today’s single, rest 60 sec

Eric has been taking the weightlifting class once a week for a few months now and recently PR’ed his power clean in the benchmark test, his back squat PR’ed over 300, and PR’ed his snatch as well.

Tia tested her chin up and got it yesterday!! Her first strict chin up and so many more to come.

Warm Up
1) Run 600m
2) Squat Seq #2

Mobility
Downdog to Seal x 10 slowly

WOD
Lactic Power

5 rounds @97%:
3 Front Squats (heavy)
15 Pullups (C2B advanced)
25 Double Unders
rest 6 min

Rx is scaling a round so it’s done in around 1 min at full effort.
+
Powell raise: 2 x 6-8 @3010, rest in kneeling lunge as partner goes

How were you introduced to Crossfit?

I have always been active and considered myself to be in shape, but I got into an incident at work that made me realize that my training had been very one dimensional. After a 5 block sprint I was dizzy and so oxygen deprived I was seeing spots. For someone that could run a 6 minute mile in the past I was surprised that I had gotten so distracted with functional training. I decided I wanted a more elite level of training and I called CFPDX the next day. I started with the 4 pack trial and loved every day of it.

Favorite WOD/Lift:
I like strength days…doesn’t matter the lift. My favorite WOD since I started is FRAN. I actually hated the WOD, but Rochelle and Scott W got me so redlined during that workout I realized how hard I could push myself. My mind during half that workout was telling me to stop and physically my body was freaking out. It helped me step up every other WOD because I know where I can take myself now. Took a long time to get comfortable with being uncomfortable and learn how to control my breathing and heart rate.

I have always wanted to:
Climb a mountain. I had the chance to climb Hood a few years ago and passed on it because I didn’t think I had enough endurance to make it to the summit.

One word people use to describe me:
Dedicated

Outside of the gym I like to:
When I’m not at the 0915 class I enjoy rolling out my painfully tight shoulder, hiking, rock climbing and am a huge shooter that has competed in several shooting competitions. I also have a strange addiction to shopping at REI and Sur La Table. Oh and of course read about CrossFit!

Something nobody knows about me or would be surprised to know about me.
The first night of my honeymoon we helped save a strangers life. He had fallen off a ledge and had a major head trauma. “Jody” who looked like Guy from Chealsea Lately and was offended when i told him so had very labored breathing and had fully fixed pupils. During a 15 minute response time for EMT’s to arrive it was great to learn that they weren’t trained and unsure of what to do. Luckily a local volunteer Paramedic from Pennsilvania assisted and we stopped the bleeding and were able to get him to start breathing. The hotel staff informed us that the 8 police officers were more likely to take us to jail becuase Jody’s partner was upset and yelling. We ended up riding in the back of a police truck to the local hospital, which was dirty and rundown and spend most of the night waiting to figure out if they were going to charge us money for bringing Jody in. It was a crazy way to spend the first night of our honeymoon, but made for a great story around our small resort. Jody is fine and sent us a half gallon of Jack Daniels in the mail to make up for it.

Favorite physical activity outside of Crossfit
Two things I really enjoy are training in Krav Maga and ridding my bike around scenic areas of town. Also helping out at my wife’s family gymnastics gym (The Children’s Gym NE 16th/Sandy) Promos for all CFPDX members!

Favorite place to eat in Portland:
Merriweathers on NW Vaugn. All Produce is local from their Skyline farm and all meat is WA/OR. It’s amazing…if you haven’t been here you need to!

Song that gets me pumped for a workout:
Godsmack Awake…listened to this song almost every workout before I joined CFPDX and had to change my
song list to upbeat boy bands on Pandora…

Proudest Accomplishment:
I volunteered with the Portland Police Bureau for 7 years. During that time I had the opportunity to work and train with some of Portland’s best local and federal law enforcement officers. I had the chance to experience a lot of things that very few are able to and it helped mold me into the person I am.

I also recently got married in January and she happily makes me Paleo friendly dinners.

Warm Up
1) 3 min – your choice

Mobility
Instructor’s choice

WOD

Aerobic Power
3 rounds for reps:
60 sec Burpees
60 sec rest
60 sec 75/53lb Power Snatch
60 sec rest
60 sec Box Jumps 24/20″
60 sec rest
60 sec 75/53lb Thrusters
60 sec rest
60 sec Knees to Elbows
5 min rest

Submit your final scores here!

0:00-8:00 In 8 min, work to a max Power Clean
8:00-10:00 2 min rest
10:00-18:00 AMRAP Power Cleans in 8 min @90% of toady’s 1RM.
18:00-23:00 5 min rest
23:00-29:00 Max Standing Broad Jump in 6 min, 5 attempts/max
29:00-32:00 3 min rest
32:00-38:00 80m HH Prowler Push for time. 140lb men, 90lb women. One attempt.

Here is a standards video for the benchmark. Post questions to comments.

Warm Up
1) Run Seq
2) Band Lat stretch
3) TGU practice

Mobility
Band Hamstring
Supine Scorpion

WOD
Aerobic base, stability/mobility

6 rounds:
Run 400m
5/5 Turkish Get-Ups 36/26lbs

I want to comment on a concept that I didn’t know how to explain until now. I recently finished the Poliquin International Certification Level 2 at the Poliquin Strength Institute in Rhode Island. During the first day, we touched on loading barbells. Specifically, we discussed plate economy.

What is plate economy? In barbell work, this breaks down to using as few plates as possible to reach the desired barbell weight.

This means using a 25# plate instead of a 10# and 15# plate. Or a 45# plate instead of a 25# and two 10# plates.

Basically, if you have a plate available that is the same weight of multiple plates on the bar you are using, then you should use it instead.

We’ve all seen and done the opposite, loading as many low weight plates onto the bar as we can. Not only do you make it easy on yourself by not loading and unloading plates, but at the end, you’ll have this enormous stack on each end of the barbell, and you’ll look like a monster pulling that deadlift.

Let’s do some math. Say I can pull a 300# deadlift as my 1RM. What is the absolute minimum number of plates that I can fit on the bar?

Given the plethora of plates available in the gym, we have everything from 1/4# to 55# plates. If we use a 45# barbell to build on, the minimum number of plates on the bar that we can use to get to 300# is going to be four per side.

For my 1rm pull at 300#, I’d use a 55#, a 45#, a 25#, and a 2.5# plate per side. This should get me to 300#. Someone should check my math, as I’m no mathlete.

What does plate economy do for me, other than showing that I’m good at math and am willing to share?

It improves my balance and control of the bar. The farther out the weight is on the ends of the barbell, the harder it is to control the barbell.

This may not be readily apparent when you’ve only got one or two plates on either end of the bar, but as your ability to lift heavier weights improves, plate economy becomes more and more important.

This concept of balance is really easy to understand if you have ever done both a kettlebell and a barbell Turkish Get Up, or farmer’s walks/suitcase carries with a barbell. The farther the weight is away from your hand, the harder it is to control.

So next time you’re loading up a barbell for that deadlift 1RM attempt, see how few plates you can get away with using.

Mobility
In workout today

WOD
Custom Goals Training – 20 min

Mobility, stability, recovery + aerobic base

A. 60 Strict Burpees – must pause 1 sec in each phase.
B. 5/5,4/4,3/3,2/2,1/1 reps of Lateral pushups, rest 30 sec in low squat b/t sets.
C. Powell Raise: 3 x 6-8/arm @3010, rest 60 sec b/t arms in kneeling lunge stretch
D. Side Planks: 90 sec/side, 60 sec/side, 30 sec/side – rest same as work b/t sides