It’s Alive!
The mighty lunge - when done right, will illicit something terrible for glute soreness. No baby lunges, big strides, push off the heel and contract the glute-ham complex to move forward. Keep your body upright and stable throughout. An upcoming theme in skills practice for next week!
March To A Different Beat
November 11-08-2008
Teams
Row 250
Snatch grip SLDL
Snatch grip DL
Dip and Shrug
Hang Muscle Snatch
OHS
Hang Snatch
Lunge form practice - 10/10 of each
bodyweight
frankenstein lunge
OH Lunge
Torch Lunge
Hollow Holds for time
Good lockout
A Nice Finisher
Friday 11-07-08
10 Rounds
2 x Press
2 x Weighted Pull Ups
Maybe a magic core finisher surprise!
Mary getting her V-Ups on!
Audrey refines her deadlift form.
Fair and Balanced!
Thursday 11-06-08
“The Pledge”
Groups of 2-3. Only one set of equipment, most go through in order starting with deadlifts. Although the Pledge might have lost the popular vote, some of its core strengths still ring true.
How many rounds, as a group, in 20 minutes?
5 Deadlift
5 DB Renegade Rows+Push Ups
10 V-Ups
Give it up for Fran! Fran is a classic CF workout that demonstrates how easy it is to scale the workout to your own needs. Everyone did their own Fran, RXd or scaled. But no matter what you do, you still get some!
James with band assisted pull ups
now jumping pull ups…
Kamal and XX had a nice, friendly Helen-Off.
Fran
Wednesday 11-5-08
Heavy Thrusters - work up to a heavy single
“Fran”
21-15-9
Thrusters 95/65
Pull Ups
We are so happy and lucky to introduce Angel and Nathan as new trainers at CrossFit Portland. They will be teaching classes for us and their attention and passion for CrossFit is motivating. Please introduce yourself to them and say Hi!
Angel sets Chino up with his KB swings
Election Day
November 11-04-08
The people’s voice will be heard. The Promise it is.
100 of each. With a partner, only one can work at a time.
KB Snatch/Swing
KB SDHP
Weighted Walking Lunges
MB Cleans
Ring Dips/Dips
Broad Jumps, 6′
Arch Rocks/Back Extensions
V-Sits
Jenn gets heavy with the Backsquat (203), sets a new personal PR.
A little team building at the end for the finisher.
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740 North Russell St.
PDX, OR 97227 - CrossFit Portland - Southeast
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PDX, OR 97202 - t: 360.600.2333
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