Who’s Who: Aumie

Posted by anton on August 25, 2010 | Filed Under Who's Who | 12 Comments

Don’t forget about the Crossfit Total this Friday and Saturday. Find your max on the squat, press, and deadlift.

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

12 Comments

It’s On Like Donkey Kong

Posted by Xi Xia on August 24, 2010 | Filed Under News | 15 Comments

8-24-2010

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

15 Comments

Indian Gymnastics?

Posted by Xi Xia on August 23, 2010 | Filed Under News | 14 Comments

8-23-2010

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!

14 Comments

Jump and Run

Posted by anton on August 20, 2010 | Filed Under Workouts | 5 Comments

Don’t forget about the Benchmark WOD tomorrow

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.

5 Comments

Sisterly Love

Posted by Xi Xia on August 19, 2010 | Filed Under Franny Fund | 10 Comments

8-19-2010

1) Benchmark WOD this Saturday.
2) Next week Friday, Saturday classes will be dedicated to finding your new squat, press, and deadlift maxes. There will be metcons available as well for those that are not maxing out.

Make up the presses if you missed them.

Teams of 3; 5 rounds each.
10 wallballs 20/14lb
10 Pullups
10 V-ups – legs straight

One team member blasts thru the whole round, then rests as the other two go. Continue until completion.

Instructor led:
DB Extrenal Rotations: 2 x 8-10 @ 3010
+
10 + 10 sec hold PVC pullover
10 + 10 sec hold active PVC raise
30 sec down dog

From Hazel, Franny’s sister. Just one of those straight forward, honest and open moments that only children can express. Please learn about the Franny Fund and our mission to help her get the treatment she needs.

10 Comments

Who’s Who: Jason!

Posted by anton on August 18, 2010 | Filed Under Who's Who | 18 Comments

WOD 8/18/2010

A. Press: 6 x 1 @ 85% 1RM @ 20X0. One rep on the minute.
B. Push Press: 4 x 2-3 @ 21X1; rest 2-3 min
C. Ring Dips: 40m/20w for time (4 min cap)
+
3 rounds for time:
10 Burpees
2 Rope Climbs

Flexibility/Mobility

4 position prone scorpions; do 30 sec holds ea. side, then 5/5 dynamic switches for all 4 variations:
A. Arm alongside body @ 45 deg
B. Arm alongside body @ 90 deg
C. Arm @ 45 deg above horizontal
D. Arm in scarecrow position (90/90)

For this next Who’s Who we have Jason

How were you introduced to Crossfit?
Josh Walker. We have been buds all the way back to 8th grade. I was avoiding gluten and dairy, so he took me out for some tequila-soda-lime. The next thing I know, Xai Xi is hollering at me to squeeze out one more pull-up. Been adjusting my life around classes ever since.

Favorite WOD/lift:
KAREN. Though I feel awful in some ways after this workout, I also feel awesome. It was the first workout I showed up to pre-onramp so it holds a special place in my heart. I thought I was going to die. When I didn’t die, I realized that I loved it.
Everything else. Every class I go to, I learn something about myself and the cool people who hang out at cross fit.

I have always wanted to
Kite-board. Trying to limit hobbies though.

1 word people use to describe me:
Short. Well my friends say that anyway. I need new friends.

Outside of the gym I like to
Go and see music or get some food/drink with my lovely wife. She is so cool to hang out with. The two or three times a year we get out are like going to Disneyland for me.

Something nobody knows about me or would be surprised to know about me:
I was the first drummer for Portland’s infamous Sweaty Nipples and still do unplugged versions of songs every now and again for the kids. My daughter says “Daddy…not pretty!”

Favorite physical activity outside of Crossfit:
Fly fishing, hanging out by a river, golf.

Favorite place to eat in Portland:
MacDonalds. No kidding. I just don’t eat there any more for ethical/nutritional/philosophical/geopolitical reasons. But if you put a filet of fish and a big mac in front of me right now, I am not sure I wouldn’t eat it. I probably wouldn’t, but maybe. That’s messed up, right?!

Song that gets me pumped up for a workout:
Anything off “High and Dry” by Def Leopard. Any song by the Yeah Yeah Yeahs. Often though, I would rather have no music.

Proudest accomplishment:
Having a child, marrying the love of my life, quitting a job and opening up a new practice on my own. I did it the cross fit way… … for time. Did it all in less than one year. I have not seen anyone beat my time for that WOD. I learned from the HBO series, “Big Love” that you can make this WOD harder by adding more wives. Man! – that show stresses me out.

18 Comments

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