Gift Bag

Xi XiaNews7 Comments

12-9-2010 A. Power Snatch: 10 x 1 @ 75%, one rep every minute. + 25 Knees to Elbows 30 Sideways Box Jumps (20/14″”) 35 Pushups (w/ hand release) 40 Tuck Jumps 45 Burpees 50 KB Swings (36/26lbs)” Mobility 2-3 rounds: 10 reps + 10 sec Ginga Lunge-reach 10 reps + 10 sec Good Morning stretch (bar)

Hold On!

Xi XiaNews5 Comments

12-8-2010 A. Squat Clean + Split Jerk: 5 x 1 @ 75%, rest 2 min B. Back Squat: work up to a heavy triple. + 3 rounds: 40 situps 3 Rope Climbs (w/o touching floor) Mobility: 2 rounds: Plate Pullover stretch x 10 + 10 sec hold Active PVC Lift x 45 sec hold

Lifting Everyday

adminNews7 Comments

12-7-2010 For those doing Games Training, workouts start on Thursday. “A. Power Clean + Push Jerk: 10 x 1 @ 75%, one rep every minute. + B.  5 rounds for form/load: 3 HSPU (10 seconds b/t each rep, choose a difficult variation for you) 50m Farmer’s Walk (go heavy!) + C. Cuban Press: 3 x 5 @ 4010” Mobility: “Seal … Read More

Who’s Who: Steve A!

adminMember Profiles18 Comments

12-6-2010 A. Snatch: 5 x 1 @ 75%, rest 90 sec B. Front Squat: work up to a heavy single, then 2 x 2 @ 80% of today’s max. + 3 rounds: (teams of 2) Row 350m 15 Pullups rest while partner goes. Mobility: Prone Scorpions How were you introduced to Crossfit? After I moved to Portland, I was talking … Read More