http://www.crossfitportland.com strength begins Fri, 12 Mar 2010 01:59:54 +0000 http://backend.userland.com/rss092 en 3-11-2010 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 ... http://www.crossfitportland.com/archives/3727 WOD 3/10/2010 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 ... http://www.crossfitportland.com/archives/3715 3-9-2010 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 ... http://www.crossfitportland.com/archives/3713 3/7/2010 WOD 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 ... http://www.crossfitportland.com/archives/3705 3-6-2010 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 ... http://www.crossfitportland.com/archives/3699 3-5-2010 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 ... http://www.crossfitportland.com/archives/3693 3-4-2010 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, ... http://www.crossfitportland.com/archives/3689 3/3/1010 WOD 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 ... http://www.crossfitportland.com/archives/3684 3-02-2010 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 ... http://www.crossfitportland.com/archives/3682 3/1/2010 WOD 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 ... http://www.crossfitportland.com/archives/3670