Back Online Again!!!

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03-31-2009 WE ARE BACK! Sorry about the internet blackout…something was just missing in my life without the blog “Heavy Helen” 2 Rounds 400 M Run with 1/2 BW Sandbag 21 KB Swings 2 pd/ 1.5 pd 12 L-Pull ups Yesterday, we did the “Widowmaker”. 20 backsquats with your theoretical 10 rep max. You can take calculated breaths to rest with … Read More

Perhaps I Am Stronger Than I Think

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3-28-2009 Everyone, thanks for another fun week! Untitled from CrossFit Portland on Vimeo. Team Bodyweight “Runny” Fran teams of 3 complete: 63 burpees 63 pullups Run 800m 45 burpees 45 pullups run 400m 27 burpees 27 pullups run 200m

Happy Hour

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3-27-2009 Barbell complex (from warmup); 6 more rounds Increase weight each round to a max effort. Score is total load used. ROM Work: 3 rounds: 10 pass-thrus 10 OH squats 10 Jefferson curls Taking a break between the Sandbag getups

Brock The Builder!

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3-26-2009 6 Rounds: Sandbag get-ups x 5/5 – go heavy CB side semis x 10/10 – go heavy KB swings x 10 2pd/1.5pd Crab walk down and back, hips high! ROM Work: 4 rounds: cobra down dog leg swoop Check out Brock with all his tools and putting this sweet shelf together for the gym. Okay everyone, the heavy KB’s … Read More