CrossFit Portland

Congratulations to Erin Taylor and Adam Neiffer – first place in the mixed pairs division at the Cretus Ex Duellum contest this last weekend in Lynnwood, WA! Crossfit Fort Vancouver actually swept the 1-2-3 podium spots in the mixed pairs.

The two day event featured many interesting challenges such as pair rowing (where the rowers were connected together) and the classic game of “Hooverball”, along with more standard Crossfit movements.

There are plenty of photos from the event on Cheryl Boatman’s facebook page.

She also got a great video of Erin and Adam playing a point of Hoover Ball. Click on the picture below to take you to the video on facebook.

Warm Up
1) Row/Rope 4 min
2) bar complex (after CGT)

Mobility
Band Lat + Plate pullovers

WOD
Custom Goals Training
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A. Power Clean + Jerk: 5 x 3+1, EMOM
B. Hollow Holds: 25 sec/35 sec rest x 4

Yesterday, a lady called to find out more about CrossFit and her goals were to be strong and toned. She was afraid lifting heavy weights will make her muscles big and less feminine.

By now, I know exactly how to explain the wonderful feminine changes CrossFit will produce.

Ladies, you have an exaggerated fear of your own muscles!!

Check out this girl’s CrossFit transformation. She added 9 lbs from weighing only 126. Heavier and WAY HOTTER!

What did we learn from this picture about CrossFit’s transformative power?

Will your butt get bigger? Yup
Will your arms get bigger? Yup
Will your shoulders get bigger? Yup
Will your waist and hips get smaller ? Yes!

Who do you really want to be?

The Smaller, Lighter less muscled and skinny fat you on the left or the 9 lbs Heavier, Bigger, more muscled and able to carry a man out of a fire on the right?

I’m talking to the girl on the right.

Warm Up
1) Your choice 4 min
2) Strict sampson Lunge – 20″/side
5 Inchworms
5/5 Mtn Climber Twists

Mobility
2 rds:
10 Shinbox swithches
10 Cossack squat switches
10 Spinal Rocks
20 sec Cobra

WOD
Teams of 5, rotate every minute for 3 rounds:
AMRAP DB Thrusters in 1 min  35/25lb
AMRAP Double Unders in 1 min
AMRAP Burpees in 1 min
AMRAP 10m Shuttles in 1 min
rest station
+
Renegade Rows: 3 x 6-8; rest 2 min

Warm Up

Mobility
Instructor’s choice

WOD
A. Press: find a 1RM, then amrap @ 75% of that.
+
for time:
250 m row
15 KBS – 2/1.5 pd
25 burpees
15 KBS – 2/1.5 pd
250 m row

Warm Up
1) Run Seq – 4 min
2) Squat Seq
3) Bar Complex, snatch

Mobility
Band distracted lunge + lateral leans

WOD
A. Power Snatch: 7 x 2, EMOM (75% 1RM)
B. Back Squat: amrap in 4 min @90% 1RM
C. Back Squat: 1 x 10-12 @ 30X0
D. GHD Situps: 30-50 total reps, break as you wish.