Many Happy Returns!
Guess who’s back? Sue! You might remember her from a YouTube front lever video that has drawn much attention. She just got back from a sweet vacation in Mexico and a long hiatus from CrossFit. Her form was looking good on the side swings and her sass was in full effect as well. We have really missed Sue!
It was also Aaron’s 30th birthday today and lets wish him many happy returns. Aaron is a trainer at CrossFit Portland and the go-to guy if you want a customized birthday workout tailored for you 
8 Rounds
teams of 6-7
4 squats
6 clubbell side swings
5-10-5 sprint drill
1600 M group congo run
Heavy Mix
Sandbag runs is always a fun time! A impressive goal to work towards is the Rutman Sandbag Mile. Whew, give me Fight Gone Bad anytime instead of that!
backsquat 5 x 5
L-Pulls 4 max sets
Handstand Push Ups 4 max sets
Sandbag 400 M carry, 30% bodyweight
Sub 7:00 2000 M Row?
Kamal, a fighter in training, has been hitting it hard with Scott and his consistent progress seems to be limitless. He went for the 2000 M row today, hoping to crack 7:20, and this is the longest distance he has ever rowed except for 500 M. Check out his time! There was still some left in the tank and with some pacing adjustments, he’ll be breaking through the 7:00 barrier anytime now.
“Fight Gone Bad”
A CrossFit benchmark workout that exposes all weaknesses. Pacing is of utmost importance and there are many different strategies to achieve a high score.
3 Rounds, each round is
1 minute Row for calories
1 minute Wall Ball #20
1 minute Box Jump 20″
1 minute Sumo Deadlift High Pull #75
1 minute Push press #75
1 minute Rest
Count total reps after 3 rounds for your score. A score above 300 is really good and congrats to Matt who got 303!!! Also, our new member Lael accomplished the difficult feat of pacing herself with steady scores for all three rounds.
Trips
Combined quadruped movements with the Olympic hang power snatch and rack dumbbell lunges into a small team workout. Everybody got a chance to see the gym from one end to the other with their hips held high!
Groups of 3 or 2
10 hang power snatch
bear crawl 20 M
5/5 DB rack lunges
crab walk 20 M
How many trips in 20 minutes?
Friday Fun
Friday am:
Warmup with a few barbell complexes, followed by some jump squats.
Workout - How many rounds in 2 minutes?
Jumping Pullups x5
DB Push Presses x5 (go heavy)
rest 2 min.
Do 3 rounds. Sandbag lunge complex to finish.
Friday pm:
Some extra joint mobility + dynamic stretching
Deadlifts 2 x 5
Congo line mile run/sprint. The whole group finished with an amazing time (too bad I forgot to set the clock, but it was fast)
Wrap up with one of Rochelle’s V-up complexes.
“Recovery” at Hopworks….
Torched
Heavy swings to order and torch presses were on the menu today at 11am. We wrapped up with a nice complex with the clubbells. Meanwhile, in the background, you can see Rochelle and XX putting a Central Catholic High p.e. class thru the broomstick mile.
pendulum+push press+inward circle+1 1/2 torch presses= 1 rep. Twelve reps each arm.
1:52.5 and 2:12.5
1:52.5 or 2:12.5 are the respective 500 M paces a man or woman would maintain in order to get their CrossFit Level 2 rowing benchmark of 7:30 or 8:50 for the 2000 M. It’s a pretty good challenge and especially more difficult for shorter individuals whose bodies just hate the rower.
Handstand/Frogstand practice
Handstand pushup practice
Tumbling practice
2000 M Row
Congrats to a bunch of people who got their level 2 row times! Brittany, new member, crushed the 8:50 and I’m sure Rochelle will be happy about that news 
Bill moved to the top of the leader board with a time of 7:13!
Better Be Helen
At our 11 am class today, the Fox 12 “Better” show stopped by and did a special on CrossFit Portland!!! We are super excited to see it air in just a few weeks and the camera certainly instilled some extra motivation into the workout.
“Helen”
3 Rounds
400 M
21 kettlebell swings
12 pull ups
Congrats to Wally and Gary for crushing their level 2 Helen benchmark time of 11:30!
Fight Fire With Fire
4 Rounds
10 Push Jerks
10 Hang DB Lunges
10 Push jerks
10 Hang DB Lunges
25 Knees to Elbows
Erin, who just found us two weeks ago, is leaving for rookie training in Redmond for wildland firefighting training. We are very sad to see her go and look forward to her return next winter! Her intensity, positivity, and fire for CrossFit is unique and contagious. We wish her the best of luck on her journey and a safe return to us!
Also, a high five to Dave and Lael for their first visit to CrossFit Portland! They learned the movements in the Fundamentals class and went right at the workout in the CrossFit class.
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CFPDX to Host Performance Menu Olympic Lifting Seminar
CrossFit Portland is excited to be hosting an Olympic Lifting seminar put on by Greg Everett and Aimee Anaya of Catalyst Athletics/The Performance Menu on Saturday & Sunday June 7-8, 9:00am - 4:00pm
The Olympic lifts develop unparalleled explosiveness for athletes of all types, but because of their relatively great technical complexity, they are often performed incorrectly, limiting their effectiveness, or even avoided entirely.
For more information and to register, visit the Olympic Weightlifting Seminar page at the Performance Menu.
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Scott's Cookbook
