Week 10 of 12

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WARNING: If you cherry pick “long cardio” workouts for the purpose of losing weight, it doesn’t work that way! Monday Warm Up 1) Run 800m WOD Aerobic Power 5 min amrap at 85%* pace: 5 Knees to Elbows 15 Double Unders 100m Run –3 min rest– 5 min amrap at 85%: 5 Burpees 5 Box Jumps 24/20″ 10 Situps –3 … Read More

STRESS WILL RUIN ANY PALEO MEAL

adminNutrition4 Comments

Most people who adopt a particular diet for their health tend only to think in terms of either how much they are eating, or what foods they are/are not eating. These are important details. However, there may be an even more important piece to the puzzle. I firmly believe that stress has become the biggest factor in modern people’s declining … Read More

CUSTOM GOALS UPDATE: FORD STRONG

Xi XiaNews3 Comments

I will be writing updates on how members are effectively utilizing the Custom Goals Training (CGT) program to make progress or reach their goals. Since CGT’s inception, many many goals have been reached or PRs made. Even more members have made progress towards their goals and will achieve it in due time. CGT is an unique CrossFit Portland program where … Read More

Week 9 of 12

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WARNING: If you cherry pick “long cardio” workouts for the purpose of losing weight, it doesn’t work that way! Monday Warm Up 1) Jump Rope 3 min 2) Bar Complex WOD Custom Goals training + CP Capacity A. Clean and Jerk amrap in 10 min – males – BWT, females – 75% BWT –10 min recovery– B. Farmer’s Walk: teams … Read More