A. 10 Muscle-ups for time, 4 min cap
+
5 rounds for total reps+cals. Your “speed” is determined by what pace you can maintain for 30 minutes. Think of it like a 4-5 mile run. This is not a jog, nor is it a sprint.

60 sec Box Jumps 20/18″
30 sec rest
60 sec Row for Cals
30 sec rest
60 sec Knees to Elbows
30 sec rest
60 sec Airdyne for cals
30 sec rest

For the muscle ups, here are some ideas on how to scale.

A) close to a muscle up – try it as RX or do “C” below.

B) Pick a Pull and a Push variant that challenges you correctly.

Pull

A1) 3 x 3-5 @ 31X1 on false grip ring pull ups, pull high as possible
A1) 3 x 3-5 @ 31X1 on false grip ring rows
A1) 3 x 3-5 @ 31X1 banded pull ups, no kipping
A1) 3 x 3-5@ 31X1 banded pull ups or ring rows

Push

A2) 3 x 3-5 Russian Dips (kipping is fine)
A2) 3 x 3-5 @ 31X1 bar dips or ring dips
A2) 3 x 3-5 @ 31X1 banded dips
A2) 3 x 3-5 @ 31X1push ups

On Ramp, one day left and then mixing it up in our classes!

Chad’s back from a “Top 3 life experience” teaching the classics on a sailing yacht in the Mediterranean.

A1. Push Press: 3 x 5 @ 12X2; rest 2 min
A2. Rope Climb, no ft: 3 x 2; rest 2 min
+
B. AMR in 10 min:
12 KB Swings 70/53
12 Low Ring Pushups
+
C. Side Lying DB External Rotations: 2 x 6-8 @ 8010, rest 30 sec

Mobility:

Seal stretch + 1 trip seal walk
Prone scorpion: 30″/30″ + 10/10 dynamic

The Hawthorne Hustle is filling up FAST! If your partner hasn’t registered yet, get them to do so ASAP.

Even a CrossFit Champion can learn new skills…really important ones like how to climb a rope. Click on image and it will take you to the video of Mikko learning how to climb a rope with skill, rather than strength.

Last day to sign up for the camp out is today! If you only want to come for a day or two, please email Rochelle.

5 rounds:
Run 400m
rest 10 sec
35 Double Unders
rest 2 min

Mobility:

1 trip each:
Blade walks
Instep walks
Heel walks
Achilles walks
Ball of foot walks
+
Lunge stretch

I took a video of Kaitlyn stringing in together a nice string of double unders. She is straight up down, not folding at the hips with every jump (don’t be Flipper, the talking dolphin), keeps her legs loose but springy, not wasting energy by kicking up her heels with every jump. She stays in one place, not turning, not spinning, not bouncing widely everywhere. One last thing for her to work on is consistent hand placement. You can see that on each jump, her hands move to a slightly different place in relation to her body. Overall, pretty smooth.

Next, we have Leah She blazed on the run and did well on the doubles, however, could be much faster if she would get out of her comfort zone a bit. She is comfortable with double-single-double-single over and over. If you can do this sequence, you’ll be stuck here forever unless you challenge yourself to go for consecutive doubles. Yes, you might fail (many times at first) but I guarantee you’ll start stringing two, three, or more together eventually. One strategy is do 2 doubles, 1 single…get good at that, go to 3 doubles, 1 single, and etc.

The other thing I want to point out is her arms. It’s a short clip but you just might see how her arms shoot out away from her body as she does a double. This is a habit we need to break. Hold your arm out to the side for max time, now hold the same arm by your side. Which one felt easier? Same concept on doing a long sequence of doubles…the more your arms are away from you, the more unnecessary work you are doing just holding them up.

September 1st is the last day to register for the camp out this weekend.

A. Hang Power Clean + Front Squat: 6 x (1+2)x3; rest 2 min
+
5 sets:
5 Paused Box Jumps for height
AMRAP Deadhang pullups
rest 2 min
+
3 min Airdyne for max RPM or Cals – a high level goal to shoot for is 90 cals or 150 units.

Mobility:

Prone pass-thrus x 10 w/5lbs
Active PVC Lift x 10+10sec hold
Narrow OHS 45/33 x 10+10sec hold
Do 2-3 circuts.

It was exciting to see the board on Friday and Saturday filled with new PRs for so many people! Many great moments of overcoming doubt, fear, and just getting animal with the barbell. Thoughts from the total this past week?

As usual, the Ido Portal workshops did not disappoint and shared with us simple, clear gems of training thoughts and ideas. We wished we could have dived deeper into the subjects! He is on a jet plane to other workshops in the country right now but he wanted to thank everyone for coming and bringing energy to the workshops. Also, Ido will probably be back at CrossFit Portland at the end of October! We will be hosting an Ido training camp that will dive into 1 or 2 topics much more deeply. This will be for those interested in taking their training past the surface and will be an in depth training week with Ido.

CrossFit Total

Find your 1 RM
Backsquat
Press
Deadlift

Post +/- to comments as you lift today

We got the bike you need for the 300 FY. What is 300 FY?

Daily Mobility WODs from K-Star! This is awesome and if anything, do this everyday.

CrossFit Total tomorrow and/or Saturday

A. Hang Power Snatch: 8 x 1; 70% effort max. Rest as needed, keep technique crisp.
B. Airdyne 30 units @ 110% x 4; rest ~ 4 min b/t intervals.
- 110% means “turn it up to 11″. If you are not feeling tummy tumbles, you didn’t go 110%, you didn’t see Jesus as it were.

C. Spend the remaining time foam rolling and doing stretching/mobility on your problem areas. Prepare for CFT tomorrow.

Aaron in the hay day, on a 10-day bike tour of Alaska, will be “diversifying” his training after this conclusion of the bike season.

WOD 8/25/2010

Row 2000m. Every 2 minutes, you must stop to do 7 burpees.
Athletes go in heats.
While waiting, perform in any order:
30 GHD situps
35 Back Extensions
40 sec L-sits
45 sec total wall handstand

Cool Down

Standing DROM

For this next Who’s Who we have Aumie!

1: How were you introduced to Crossfit?: For most of my adult life I’ve been searching for new ways to push myself physically and mentally. I’ve dabbled in just about every physical hobby out there – cycling, rock climbing, martial arts, yoga, running, classic gym, etc, etc – even in combinations of cycling 15m a day + yoga + rock climbing, and was always left with a feeling that a certain element was missing. I think finding Crossfit was just a natural progression of my curiosity to better myself – and so far it feels like the right choice. I stumbled upon the exercise examples on the crossfit.com site one night while searching the web for variations of different exercises I do at home and for about the next year or so I used it as a very rough guide for my own workouts, and once I got comfortable with it I decided to give CrossfitPortland a shot at upping my game – so here I am!

2: Favorit WOD / Lift: Anything that involves bodyweight conditioning – muscle ups, pull ups, etc

3: I have always wanted to: shoot laser beams from my eyes

4: 1 word people use to describe me: sarcastic

5: Outside of the gym I like to: EAT! Hang out with my cats and girlfriend, bike, swim, take photos, dance, hike, travel, have adventures, and cause trouble – not necessarily in that order

6: Something no body knows about me or would be surprised to know about me: I’ll give you a few – choose your favorite: (Editor’s note: I decided to include them all.)
•    My first name is Amitabha (Ahh-Me-Tah-Bah), which is Buddhist – I lived from 0 to 6 yrs old in a Buddhist Ashram in Hawaii where my family lived in a one room hut with no power or running water. I took baths in a Soy Sauce bucket.
•    I have never drank, smoked, done drugs of any sort – ever.
•    I got a vasectomy about a month after I turned 25 (TMI?) and I’m proud of it. This is one of my ways of contributing to the global issue of over-population and dwindling resources.
•    I have been vegetarian for 13 years, and vegan for just about 8 years now. I laugh when people say that you can’t get all the nutrients you need from a vegan diet.
•    I am a total computer nerd. We have one of the top 20 fastest super computers in the world at my work (161 TFLOPS of computing power – 30,000 processors, 47TB of memory, 835TB of disk) and another one that’s in the top 40 – I grin like an idiot when I stand next to them.

7: Favorite physical activity outside of Crossfit: Cycling (Zoobomb.net)

8: Favorite place to eat in Portland: Too many good places to have just one favorite – The food carts downtown, Portobello, Blossoming Lotus, Los Gorditos, Back to Eden, Sweetpea Bakery

9: Song that gets me pumped up for a workout: Most tracks by Killswitch Engage or 3 Inches of Blood

10: Proudest Accomplishment:  Not compromising my values to satisfy other people

A. Hang Power Snatch + OH Squat: 5 x 1+2, rest 2 min. 80% effort.
Keep speed quick and technique good over load!
B. Back Squat: 5 x 2 @ 50% 1RM, 10X0 tempo. One set every minute.
+
3 rounds:
10 Pullup+Toes to bar (1 pullup +1 T2B= 1 rep)
15 Clap Pushups

Mobility:

Prone scorpion:
Pick the toughest 2 variants for you, then perform a 30 sec hold on each side followed by 5L/5R dynamic switches. Repeat for the second variation.

Kneeling lunge to 90/90 hip to pigeon; once L once R

Eric completes his summer 2010 goals by completing the King Kong workout. Pretty amazing Eric and it was fun watching it happen! King Kong is 3 Rounds, 1 Deadlift at 455, 2 Muscle Ups, 3 Squat Cleans 250, 4 Handstand pushups. Eric, I hope you don’t mind, I took a few editing liberties to explain the benefits of this workout

Today’s WOD is a good one from the main site. No excuses, we’ll see you here!

Oliver started a few weeks ago after On Ramp and every WOD, he goes after it like it was his last, no matter how long it takes. Awesome effort on “Elizabeth” on Saturday!

I walked into the gym this morning and Steph shared this zanny and amazing Indian gymnastic video. Check it out!

WOD 8/20

A. Deadlift: 6 x 1 @ 85% 1RM @ 20X1. One rep on the minute.
B. Deadlift: AMRAP in 90 sec. Use 65% of 1RM.
+
For time:
Run 800m
50 Box Jumps 30″”/24″”
Run 800m

90/90 hip stretch
3/3 Mtn Climber Twists
5/5 Shinbox switches

If you have not heard about it Everyday Paleo is a great site for recipes and food ideas.  Its run by Sarah Fragroso, a trainer at NorCal Strength and Conditioning down in Chico.  See how a busy mother of three incorporates paleo into her lifestyle.