JD Helms: Notch-O Mama’s Weight Loss Plan!

Xi XiaTransformation11 Comments

I first heard about Crossfit back in NC a little over a year ago. I tried to do the workouts from Crossfit main site on my own, and I made some basic progress, but it was always a battle, and I was afraid to go after big stuff because I was alone. The nearest Crossfit-based gym was about 38 miles … Read More

Behind the CrossFit Portland Mural

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Still “warmed-up” from the benchmark? Submit your scores here while its still fresh. Gym owners Rochelle, Scott and Xi Xia compiled a list of the words that inspired, motivated, and fueled them, as well as described the values they shared and, in turn, wanted to share with others. That list of words has now been transformed into the huge mural … Read More

Why Benchmark?

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Submit your score from Benchmark #2, Going Long, here What do we mean when we say “benchmark”? “Benchmark” is a workout (or series of workouts) that we will perform twice or more. Results from the first exposure will establish a standard. We’ll then measure future efforts against this standard. We’ll train for a period of time, and then repeat the … Read More

Benchmark Test #2 – Going Long

Xi XiaNews8 Comments

We put together a small video to highlight benchmark #2 this week. I’m calling it “Going Long”. Warm Up 1) jog 400m 2) 3 Inchworms 3 Wide Stance Inchworms 6 Sampson Lunges, back leg locked 10 Pass-Thrus 10 kip swings Mobility 50 steps Heel, blade, and instep walks + Instructor’s choice if time. WOD 10 Rounds for time: Run 100m … Read More