Live.CrossFit.Com
7-14-2010
1) Class Schedule Poll – We can’t make everyone happy but we’ll certainly try. The question is 6:15 pm or 6:30 pm? Email me your one choice from the list below.
2) CrossFit Games 2010, “3,2,1…Go!”. First TEAM event is at 10 AM Friday PT, Individual 7pm on Friday night PT. Pre-game show starts Thursday evening at 6pm PT. CrossFit is streaming live in HD, free, all the events and happenings at the games. The events are scheduled as such that you will be able to view every heat of every event, live. Go to live.crossfit.com for the live HD stream.
3) Escalating Density Training ? Never heard of it until yesterday. It is just one topic you’ll be able to chat up Charles Staley, founder of this method of training, at the Olympic Lifting and Programming seminar next weekend. Spots are available.
A1. Press – work up to a 1RM. 30X0 tempo, rest 2-3 min
A2. Weighted Pullup – work up to a 1RM. 20X0 tempo, rest 2-3 min
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AMRAP in 7 min:
7 of this
7 of that
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Instructor led:
DB External Rotations: 3 x 8 @ 3010; rest 60 sec
Mobility:
Instructor led:
10 floor PVC pullovers + 10 sec hold
10 PVC Active Lift + 10 sec hold
Once the press or pull up starts feeling heavy, go up conservatively on the weight! If your max press is 100 lbs, a jump of 5 lbs to 105 doesn’t seem much since you are just adding two small plates to the bar. However, that is a 5% jump from what probably was a difficult weight to begin with. If your max is less than 100, then 5 lbs is an even bigger jump. Also, I’ve seen numerous people get over ambitious on their max weighted pull up attempts. Usually, they lift a weight just under or at their previous PR, get pumped, and then go for broke with a big jump. Few are successful.
On today’s 7 minute AMRAP, you’ll get the most rounds if you can maintain a consistent pace from start to finish. Find a rhythm with the two movements where you are just flirting with redline. Control the rhythm by managing rest between the two movements, rest between each rep, and how much intensity you put into rep.
The women catch up together over Murph
Who’s Who: Ben!
WOD 7/13/2010
Perform yesterday’s squat max and 85% AMRAP if you missed it This is priority over today’s WOD.
Today:
2 rounds-
Row 750m
rest 3 min
Airdyne 100 “units”
rest 3 min
Run 800m
rest 6 min
ALSO: Make -up “Murph” day for those wishing to do so.
Flexibility/Mobility
Heel, blade, instep walks – 40 each.
Standing hamstring, groin stretches
Lizzard Lunge hold”
For this next Who’s Who we have Ben!
How were you introduced to Crossfit?
Just under two years ago, I was reading Outside magazine looking for new workout routines when I came across an article about Gym Jones. Included in the article was a brief description of Crossfit (since the owner of Gym Jones used to be affiliated with Crossfit). About the same time, a couple of our old rock climbing friends told my wife and I they had started working out at a Crossfit affiliate gym in Cleveland after they moved. I asked if they did this to supplement their climbing and they told me climbing had taken a back seat to Crossfit. These were friends we climbed with at least 3 times a week for almost 3 years… So I looked up affiliates in Gainesville and found one that had just opened and was looking for new clients. We went to a free Saturday workout and signed up the next week. My wife and I ended up being the second and third official clients of the gym and we got to help build it from the ground up. That was January of 2009. After finding jobs and planning to move to Portland last winter, I started scouting the affiliates here (mostly through their websites) and it became pretty clear that CF Portland was by far the best fit for us, both in terms of the community and the instruction.
Favorite WOD/lift:
WOD: Filthy fifty
Lift: Snatch (although deadlift is a close second) – it’s such a complex movement that can be so smooth when everything works together.
I have always wanted to
Swim with sharks, fly on a shuttle, and open my own dojo.
1 word people use to describe me:
Dedicated
Outside of the gym I like to
Yell at the television (watch sports), cook, practice martial arts, golf, read, be outdoors
Something nobody knows about me or would be surprised to know about me:
I’m a Trekkie at heart.
Favorite physical activity outside of Crossfit:
Cuong Nhu and golf. Does cooking count?
Favorite place to eat in Portland:
My back patio. Nothing beats the smell of meat and vegetables grilling on the porch, a football game in the background, and sunshine. As for eating out, we’re trying to eat our way through Portland, so we’ve only been to a couple restaurants more than once. Clyde Common and Clarklewis currently top the list.
Song that gets me pumped up for a workout:
Anything upbeat, but for endurance or high intensity WODs, Metallica, Rage Against the Machine, Beastie Boys, Foo Fighters, Silver Chair, or Powerman 5000 usually does the trick. For heavy lifting, maybe a little ZZ Top, Groove Armada, or Judas Priest.
Proudest accomplishment:
2009, which included a wedding, a dissertation defense, a shodan test, and a cross country move.
Harvest
7-12-2010
Back Squat – work up to a 1RM. 30X0 tempo, rest 3-6 min b/t attempts
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Rest 10 min after determining your max, then:
Back Squat: 1 x amrap using 85% of today’s max. Must do at strict 30X0 tempo, NO PAUSING at the top!!!
Record max + reps @ 85%
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DB Back Extensions: 2 x 8-10 @ 3022, rest 60 sec
We are starting the first half of the max testing phase. Regardless if you PR or not, you will most likely be able to lift even more in the 2nd half of the max testing phase in a couple of weeks.
Safe spotting technique on max squats is about clear communication. Could be one person behind, one on each side of the bar, or both. Lifters, if you have the experience and prefer to dump the weight off your back, you don’t need spotters.
There are variations on strategies on how to max out but generally, warm-up with the bar, 2-3 reps with more weight, more weight 1-2 reps, more weight 1-2 reps, more weight 1-2 reps, and now probably exclusively just singles from here on out. Depending on how you are feeling, you will most likely PR on the 3rd single.
On the maximal weights, think “chest up!” and don’t give up the instant you feel like you are stuck. Push hard for a good 5 seconds and surprise yourself.
If you are “feeling” the mojo, just keep going and don’t doubt yourself at the heavier weights. If you are not feeling it, you might have to be conservative and lifting 1 lb more than you did before is still a PR.
Watch each other’s squats, especially depth! Let your partners know during their warm-up sets if they are not going low enough. If you can’t be tough on them, get someone that can.
Mobility:
5/5 Slow tripod switches w/10 sce holds
30 Spinal Rocks, slow and smooth
Sure, Murph
7-10-2010
“Murph”
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile
Rx+V, wearing a 20 lb weight vest. Eric this morning, RX+V, 35 minutes & change.
Okay, we’ve been “covertly” training for a workout like this for the last 1-2 months. If it isn’t obvious, you are not finishing this workout in 2 minutes, 15 minutes, and probably not 25 minutes either. This is a longer one and as such, pacing is KEY. Every second you go out too hard, you pay it back later with 3-5 seconds.
You can break up the pull ups, push ups, and squats however you want. The push ups are usually the hardest part of the workout for everyone. A popular game plan people set for themselves are 2 pullups, 4 pushups, 6 squats x 50 rounds. You can game plan however you want, you can do it without a plan too.
Scaling Murph – you can use a vest if you have already done “Murph” before without a vest. You can do a 1/4, 1/2, or 3/4 Murph if full Murph is not appropriate for you. Scale push ups and pull ups as usual. No rowing, Airdyne 250 units instead of mile run. You should finish under 1 hour.
Be accurate and consistent with grabbing the bar with the best part of your hand, every time. Relax, don’t over grip the bar. Avoid overheating any one particular area of your hand too much and you can finish without tearing a callus.
Tape almost always comes off during the workout. It’s just a crutch so try not to use it. Learn how to use your hands!
Minimize transition time from exercise to exercise.
Don’t lose count of your reps!
If you do tear a callus, Coach Somner’s salt plan for quick healing torn calluses works wonders. Just ask Scott to see his hands.
7 pm came early today
With A Rebel Yell
7-9-2010
This is not a soil your pants workout. Focus, do the work, and prepare for the benchmark workout on Saturday. If you haven’t signed up, pick a class on Saturday and get in here for some fun! At 7 pm tonight, one element of the benchmark workout will be revealed on the blog.
A1. Deadlift: 40% x 5; 50% x 5; 60% x 5. rest as needed. Use 21X1 tempo.
A2. HSPU: 3 x 5 reps – choose a variation where only 2-3 reps are possible w/o breaking. rest as needed before returning to the deadlift.
B. Unbroken double-Unders: 10 sets x ? reps; rest 1 min b/t successful sets.
Pick a number of reps that will be challenging but do-able for you. Those not yet having unbroken DUs pick a number of total reps to hit (or attempt) broken that you can do in 30-45 seconds.
C. DB Back Extensions: 2 x 8-10 at 4022 tempo
Mobility:
5/5 Mtn Climber twists
30 spinal rocks
70 Heel walks
With members that can sing like this, who needs Pandora! Who is this low-res, pixelated Billy Idol sound-a-like???
Dave, it looks like you never left work…
ARTIE! – is that spelled right?
Shelled Nuts
7-8-2010
This is a space and time sensitive WOD. The parking lot will not be available for cars and used solely for the WOD.
Teams of 3 rotate thru 3 stations for 5 rounds. Standard rules for team workouts apply.
Overhead walk 40m 135lb/95lb (multiple trips around cone and back)
Row 300m
Farmer’s Walk 40m 95lb/hand (M) 63lb/hand(W) (multiple trips around cone and back)
Mobility:
Wrist pushups: 2 x 10
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Seal stretch x 3
Down dog x 3
90/90 hip stretch x 1min/1min
Meghan is competing in a triathlon this Saturday and she has been training hard for it. Lets wish her luck! The best part is Meghan will be upping her dose of CrossFit after the triathlon 
Everyone in this On Ramp group knocked out double unders. That is a first!
Walnuts, cashews, almonds, and other assorted nuts – they are the carb-patch for those transitioning into strict paleo. I was listening to Robb Wolf’s podcast and he recommends those addicted to nuts to only eat shelled ones. It forces you to slow down, de-shell it, and enjoy each one. Really slows down the rate of consumption. I found this site called nutsonline.com (WFS!) and they sell all kinds of shelled nuts. Take a look at the description for the delicious macadamia nut – it is best suited for the tropical Macaw bird and regular nutcrackers can’t even open them!
“Get off my nuts!”
EVENTS
Evening On Ramps don't work for your schedule? Contact us about times that you prefer and we'll work on getting one started.
MWF evening On Ramp, 7:30 pm MW, 6:30 PM F - starts Monday August 16th. Register by August 8th for the early bird discount. Sign Up Now!
The Ido Portal Equilibrium & Acrobatic Series - 8/27-28-29. 4 workshops, pick whichever you like, $40 each. Sign up now!
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