Barbara

Posted by Xi Xia on September 5, 2008 | Filed Under News | 2 Comments 

Saturday 9-06-08

Barbara
5 Rounds
20 Pull Ups
30 Push ups
40 Sit Ups
50 Squats
Rest 3 minutes

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October 18th - CrossFit Portland Girls Day Out!

Posted by Xi Xia on September 5, 2008 | Filed Under News | 1 Comment 

I am excited to announce CrossFit Portland’s next Girls Day Out is on Saturday, October 18th! Sorry guys, girls only. Rochelle has planned quite a day that will include a free & fun workout combined with spa-esque relaxation and indulgence. If you have been thinking about starting up with CrossFit, then this is the perfect opportunity to get introduced to it and hear what it is all about from other girls.

Checkout the last Girls Day Out and then email Rochelle AT crossfitportland.com to get signed up for the October one right now!

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Got Rope?

Posted by Xi Xia on September 4, 2008 | Filed Under News | Leave a Comment 

Friday 09-05-08

5 Rounds
2 x 50 M Sprints
5 Power Cleans

It’s been too long since we had the simple and so effective rope climb in our workout mix. On Thursday, the rope was back. Unparalleled in developing pulling strength, climbing rope is fun and functional training at its best!

Welcome to Laura on her first CrossFit Portland workout. Rochelle worked with her personally on the Baseline workout and learning the basic movements. Nice job Laura!

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Success By Failure

Posted by Xi Xia on September 3, 2008 | Filed Under News | Leave a Comment 

Thursday 09-04-08

Bar Pull Over Practice
Hip Circles Practice
Muscle Up Practice
Power Kipping Pull Ups Practice

Wednesday was a strength focused, squatting heavy and pressing-push pressing-push jerking same weight until fatigued. Welcome to Bill on his first CrossFit Portland workout! Put that bar on his back and squatted away at it.

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Team Relay

Posted by Xi Xia on September 2, 2008 | Filed Under News | Leave a Comment 

On Tuesday, we welcome Jim, Wray, and Jessica to their first CrossFit Portland workout! It was a team workout day, teams of 2, and they took on a long list of fun challenges. While one teammate was performing, the other was waiting to jump in! The workout was:

400 M
Crocodile push ups
Plank out jumps
crab walk - hips up!
bear crawl
side crawl
lateral squat jumps
single leg jump to balance
400 M

Ted crocodiling the hard way

Wednesday 9-03-08

warm up and find working weight of back squat
4 x 5

after each set of back squats, dumbbell/kettlebell
Press, push press, and then push jerk to failure.

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Holiday…So Lets Work!

Posted by Xi Xia on September 1, 2008 | Filed Under News | 1 Comment 

I hope you are having a great Labor Day weekend! Michelle was at Lake Tahoe and needed to get a workout in. 5 Rounds of 10 pull ups-15 push ups- 20 squats. The original plan was to run for a 1 minute and find a tree to do the pull ups on. Then move on and run another minute to do the next set. Finding a suitable tree was harder than I anticipated but her solution was excellent nonetheless!

“We could not find a strong-enough tree branch so I used my parents’ boat
dock gate as the base for the pull-ups. We used a towel and tape to help
with grip on the square pole. It was a beautiful setting being on the dock
doing the workout in the morning, despite the elevation!”



We are trying something a little different and posting the Workout-of-the-Day before the actual class. See you in class tomorrow!

Partner Chipper

400 M
Crocodile Push Ups 1 length
jumping plank outs 1 length
crabwalk, hips up, 1 length
lateral squat jumps, get both sides
single leg hops to balance, 1 length
400 M

Finisher: Ring Jacknives

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