It’s All Coming Together
3-4-2010
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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, what do you think you are doing?!
Eric, “relative” PR (not since Oregon Ducks football days) in the power clean, 275.
Who’s Who: Steve
3/3/1010 WOD
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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 Focus
3 rounds: Cobra into down dog
into 3/3 prone scorpion
into 3/3 elevated scorpion + 10 Wall slides
Next up for the Who’s Who we have Steve. Steve is one of our longest attending members. He started at the gym when it was just Scott running everything, and a big class was considered 10 people. Steve has really been kicking it up a notch lately, and i believe holds the gym record or close to it for the highest number of dead hang pull ups, at 23, i think. Steve is one of the nicest guys you will ever meet, and always brings a great positive attitude to every workout.
How were you introduced to Crossfit?
I was randomly surfing the internet one night, looking for something that could help keep me in shape for hiking and mountain climbing. I came across a mention of crossfit on a cascadeclimbers forum. Then I found there was one of these weird classes being offered in Portland by a guy named Scott.
Favorite WOD/lift:
I was really impressed by the 100 sandbag get-ups for time. So simple. So devastating. Other than that, I like the workouts with rest programmed into them. I’m super good at resting.
I have always wanted to
Go hiking in Switzerland. Go gambling in Vegas.
1 word people use to describe me:
Genuine.
Outside of the gym I like to
Try to beat my girlfriend in cribbage (she’s about to crush me in a tournament), enjoy the wilderness around Portland, watch movies, hang out with friends, and eat out way too much (tough on the wallet, but so pleasant…..)
Something nobody knows about me or would be surprised to know about me:
That’s a tough one! Maybe that I used to be really shy. Also that I dearly love 80’s hair metal.
Favorite physical activity outside of Crossfit:
Hiking and backpacking in the mountains around here.
Favorite place to eat in Portland:
Currently, it’d have to be the Country Cat. They accidentally have some decent paleo options, too, because it’s old school cooking: lots of meats and veggies.
Song that gets me pumped up for a workout:
Pretty much any early Metallica.
Proudest accomplishment:
I’m proud of making it through nursing school and becoming an RN. I’ve realized I take a lot of pride in the job I do as a nurse.
“What are sweet dreams made of?”
3-02-2010
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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 of the sports outside of the Olympics but it certainly was intriguing. On the last day, there was the USA-Canada hockey gold medal game and there was also one other event overshadowed by the big game – the 50 KM Mass Start Cross Country Ski classic. The marathon on snow. First and second place was separated by just three tenths of a second and the guy that won gold was Petter Northug from Norway.
Checkout Petter Northug’s competition schedule at the Olympics. Seriously???
Who’s Who: Lael
3/1/2010 WOD
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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 we have Lael. Lael was working out with us back when we were at the Academy of Kung Fu over in the Southeast part of town. This location was conveniently a block from her house, and Lael showed her love of Crossfit when she continued to train with us after we moved across town. She is one of our most dedicated members, continually chipping away at her goals, as is evidenced by her 9 month gestational pull up.
Lael and her family will be moving to Sitka, Alaska for a year in June so her husband can complete an internship. We are all going to miss her, but are glad that she plans to return to Portland. If anyone has lived in Sitka, knows anyone that lives there, or has any advice in general on that part of Alaska Lael would welcome any tips or information.
It used to be right by my house at the Academy of Kung Fu, and my husband did kung fu there. I would also sometimes see people doing crazy stuff and think “hmmmm.”
Favorite WOD/lift:
Oooh, I like all the barbell lifts that don’t involve squats, and any WOD I can actually do prescribed.
go on a really long train or boat ride with luxury accommodations.
Shazam!
sleep, eat, cook, backpack, make things, bike, pet cats, have parties, read, garden, swim, play with friends . . . the usual.
I love Martha Stewart.
You mean besides sex?
Pok Pok
anything by Wheezer
Proudest accomplishment:
my little dude, Seamus
Well, XX thought that was fun. How about you?
Focus on Push Ups
2-26-2010
A) Turkish Get-ups 2-2-2-2 Rest 60 sec b/t arms. Go heavy!
B) Tabata Mash: (rotate down the list each 20 second interval)
Pushups – Quality focus!!
KB swings 53/36
Lateral hurdle hops
SDHP 75/53#
Continue to perform rounds until you have totaled 75 pushups. (You must complete the round once you do)
Mobility:
2 rounds:
Squat creep x 1 trip
Horse walk x 1 trip
+
Prone scorpion x 5/5
Elevated scorpion x 5/5
It’s about that time again in On Ramp…deadlifts! Double BW by Vikram.
Feel Heavy?
2-25-2010
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A1) Front squat 5-4-3-2-1; rest 2 min
A2) Wtd. Dips x 5-5-5-5-5; rest 2 min
If done correctly, you should be completely drained when you are done and used every minute of rest you can get.
Mobility:
Supine snow angel drill x 3
Cuban Press 2 x10
Trap 3 raise 2 x 8
Hey Steph, how’s the weather up there?
We were setting up the workout last night with the sandbags and figuring out weights. Up comes Tom with the 100 lb bag already on his shoulder, ready to go. Tom is a patient about improving his fitness and strength and fairly conservative with the amount of weight he uses in workouts. However, recently, Tom has been in a groove and going after “RX”, as prescribed, more and more. It is a fun change to be a part of and keep doing what you are doing Tom!
Top performers. Must see. Click on the picture for the video. Green is 10 KG, Yellow is 15 KG, Blue is 20 KG, Red is 25 KG, and the bar is 20 KG. Listen to their foot stomp as the weight increases…notice anything?
CrossFit Portland Around the Web
Scott's Cookbook
Links
- CrossFit Fort Vancouver
- CrossFit Hillsdale
- CrossFit Hood River
- CrossFit Clackamas
- Physical Subculture
- Ring Training
- RMAX - Clubbells
- Straight Blast Gym
- Dr. Daniel Chong, ND
