Baseline
Saturday was a free play kind of day. Nice thing about having our own gym and space is that everyone can work on individual specific goals. Look for more “modular” workouts in the future.
800 M Medicine Ball Run
Individual skill work (olympic lifts, gymnastics, running, rowing, pull ups, strength lifts, etc.)
“Baseline”
400 M
40 Squats
30 Sit Ups
20 Push Ups
10 Pull ups or Ring Rows
Arch Holds to Plank x 3
Broken Fran
Frog Stand accumulate 60″
21-15-9
Thrusters (Squat Presses - thx Chip for the historical reminder)
Pull Ups (Chest contact with bar)
Fran is the above as fast as you can. With Broken Fran, you take a few minutes between 21, 15, and 9. Even with the rest added in, you might be surprised at how your Broken Fran time compares to Fran straight through. We did pull ups (either jumping or kipping) chest to bar because that was a new standard at the CrossFit Games this year. If you haven’t been doing the pull ups that high regularly, this will be a new challenge.
Pick It Up
Deadlifts Heavy 3 x 5 or 3 x 3, depending on experience
Ring Rows parallel to ground, with weight if necessary 5 x 5
Ring Support Holds for near max effort 5 times
Love the deadlift - wish it was named something not so misleading. You pick up a heavy weight, you put it down. There is no dying involved here!
Simon learning the deadlift technique with a scaled weight
Katie is fierce and ready
Obstacle Course Of Sorts
With all the new open space, we can get real creative with some strength building obstacle courses around the gym. This is a real fun one Rochelle cooked up!
Handwalk around pommel horse or Hug the Twinkies
Traverse parallel bars
skip or broad jump to pull up bars
5 toes to bar
3 skin the cats on the rings
10 box jumps
backpedal or back lunge back to pommel horse
How many trips in 20 minutes?
Jason very strict with his skin the cats
Hugging the twinkie!
Tz challenges herself with a higher box. Way to get up Tz!
~427 Meters
Our new “400 M” lap is fantastic. After avoiding the razor wire in the first 100 M, you are treated to a gorgeous view of Portland and the 405 Bridge as you approach the first corner. You then climb a perfect sprint hill and start heading back. On the last turn, curve through the filling station to maintain speed back to the gym.
5 Rounds
10 heavy hang squat cleans
7 Ring Dips
Jog to hill, max sprint up hill, jog/active recovery back to start…
Take that view in
At the corner to go uphill, the Yellow Line is just in time for the next class
Nutrition Lecture for Olympic Development Ski Team Part 3
Sorry it took so long to finish compiling Scott’s nutrition lecture! Checkout the third part of Scott Hagnas’s lecture to members of the Olympic Development Ski Team.
-
ANNOUNCEMENTS & UPCOMING EVENTS
Click on the picture below to see what you will be able to do at CrossFit Portland!
-
CrossFit Portland Parkour Clinic with Rafe Kelley
Parkour is the art of overcoming obstacles as swiftly and efficiently as possible using only your body. The fundamentals include running, jumping, and climbing. We build on these fundamentals to improve our ability to pass over, under, around and through obstacles with more complex movements.
Rafe Kelley is a founding member of Washington’s Parkour community, and a respected member of the national and international Parkour community.
Space is limited so please register ASAP! Go to our online store and click on the "Workshops" tab to register. -
Travis's "Buff Factory" Diary
Travis has seen his abilities, strength, and stamina all increase at CrossFit Portland. He has also reduced his body mass 15+ lbs. We haven't tweaked his diet until now. Travis is transitioning into a more natural, paleo diet and he has agreed to make his experience public.
Click on the picture of Travis to see his food log as it updates daily and support him in this transition!
CrossFit Portland Around the Web
Scott's Cookbook
