Power Street

Xi XiaNews16 Comments

5-28-2010

A. Deadlift: 60%1RM x 3; 70% 1RM x 3; 80% 1RM x amrap.
Rest 3 min b/t sets; perform @ 21X0 tempo. You must maintain tempo on amrap set!
+
AMRAP in 12 min?
10 HSPU
20 Abmat situps
15 KB Swings 2p/1.5p

Bill Kl. hitting bodyweight of 190 overhead last night! After missing the first try, he got intense and fired it up. He was on a roll and ended up cleaning 201. Actually, I’m pretty sure everyone in the 5:15 class PR’ed?

Mobility:

Do 3 Cycles of the following

Lunge stretch to
Pigeon to
Shinbox to
shinbox switch to
opposite pigeon to
Lunge stretch to
repeat in opposite direction.

16 Comments on “Power Street”

  1. deadlift: 185/215/265×4

    wod: 4 rounds + 1 hspu…. ouch

    hspu = another weakness of mine.

  2. DL: 225/260/300×8
    WOD: 4rds+10 HSPU+10 SitUps

    As I leave for my 3 month long adventure this weekend, I wanted to sincerely thank everyone at Crossfit Portland for just generally being awesome!

    Thank you to Spencer for giving me that nudge I needed to get started with this whole crossfit journey. Thank you to Xi Xia for scheduling my intro session so quickly and thank you Rochelle for actually running my intro session when XX got sick.

    Also thank you to all the instructors and members that I’ve had the pleasure of WODing it up with and even to those who I haven’t; you all make Crossfit Portland a fantastic place to come each day.

    In just two and a half months crossfit has become so ingrained into my lifestyle that I had to buy rings and jump rope for my trip so that I could do WODs anywhere. I will be sure to post plenty of pictures of handstands, double unders and muscle ups with beautiful scenery in the background. If you want to follow my progress during the World Cup or subsequent travels through Europe, check out my website at http://www.toSAandBeyond.com or follow the twitter feed @toSAandBeyond

  3. Well, I know I PR’d yesterday (Although not as impressive – just 175Lbs).

    Today
    Deadlifts 185/215/245×5 (and then 300×1 to see if it really is my 1RM. It is, but I may have been able to do more).

    WOD – 3 rounds + 7 HSPU (I thought I did 4, but realized after I left that I only did 3 KB sets)

  4. Ted,
    Nice work this morning and safe travels!

    1. 145/165/190×5
    2. 3 RNDS + 5 HSPU (#40 KB, plate+ab mat HSPU)

    P.S. Carver, I PR’d yesterday thanks to your pep talk!

  5. Currently at Vancouver, BC International Airport, waiting for our flight to Shanghai.

    As airports go, this one is pretty nice. Lots of Paleo choice restaurants, a babbling brook that runs through it, and the highlight so far is cheap Patron at the duty free shop. Oh, free wifi is always a plus.

    Already been questioned by Canada security about all the “organic” food material in our luggage. Better lighten the load before customs at Shanghai…

  6. I want to see this hero workout coming soon…nuts is exactly what it is:

    “Nutts”

    For time:
    10 Handstand push-ups
    250 pound Deadlift, 15 reps
    25 Box jumps, 30 inch box
    50 Pull-ups
    100 Wallball shots, 20 pounds, 10′
    200 Double-unders
    Run 400 meters with a 45lb plate

  7. Double-X, I’m pretty sure you are going to be in a lot of trouble if you ever try to fly to Australia.

    But, you are all man, so maybe not….

  8. Ted,
    You are an impressive fella, have a great adventure and good luck in your travels!

    WOD – 4 rnds w/ 10 HSPU, 20 SU and 12KB’s
    DL – 265/315/355×8

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