Gym Manual Chapter 3: Skills Based Beginner Program – Jump Start

Xi XiaGym Manual

Over the years, new members start their training at CrossFit Portland through some type of Beginner program. Currently, the program is called Jump Start. The greatest concerns Beginners have when they start are the following: I’ve never done this before. I want to learn how to do it right. I can’t do this or that. I don’t want to hold … Read More

Gym Manual Chapter 2: Fitness has no short cuts

Xi XiaGym Manual

I bet everyone has heard that it takes 10,000 hours to become a master at something. Throughout that process, the fundamentals are always revisited and constantly being refined. It’s the runner, cyclist, swimmer putting in the slow and steady speed miles to build their engine. It’s the weightlifter working into a full sweat with just the empty bar. It’s you … Read More

Gym Manual Chapter 1: Why we love training people

Xi XiaGym Manual

First, seeing people’s excitement when they do something they couldn’t do before is a great feeling that every coach loves to have. We love it too but it’s only a small part of what drives us. We love helping people reach their physical goals because it is a challenging process that is technical, creative, social, and personal. It is the … Read More

Back Squat Strength Levels For Ultimate Frisbee

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For an Ultimate player, being able to complete 3 to 4 sets of 3 to 4 reps at around 1.5 times bodyweight is as strong as you probably need to be. The culture of performance training for Ultimate has completely shifted in the last 10 years. Back then, few knew what a hi-bar back squat was and even less could … Read More