Forms

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CrossFit hammers home the message to use glutes and hamstrings for squating and pretty much everything else. The glute-hams are the gateway to tapping your full potential for hip force production. After doing Murph Memorial day, my quads were killing me but not my glutes and hamstrings. This made me re-examine my squat form with Rochelle and she discoverd the … Read More

Hey Ladies!

Xi XiaNews%s Comments

3 Rounds Team workout Row 1 minute for Max calories Kettlebell swings or Kettlebell Snatches Pull Ups or Renegade Rows Split Jumps or Backward Lunges 200 M Run

Twisted

Xi XiaNews%s Comments

Quality and sustained contractions of the corset of muscles around the midsection (“core”) is essential in becoming more efficient with other multi-joint movements that move load, whether it is bodyweight or an external heavy object. Beyond situps, we worked the corset by hitting it through its rotational range of motion. It was Ursula, Lisa, Jacob, and Pat’s first CrossFit Portland … Read More

Magic 50

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Anton, a new trainer at CrossFit Portland, showed us one of his favorite combinations. A big change from Murph on Monday, the Magic 50 is a shorter high-intensity sprint. Magic 50 Magic 50 5 Rounds of 5 DB Snatches L/R 5 DB Swings L/R 10 Burpees or (20 Double Unders for those Murphed out from Monday)