A. Back Squat: 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap.
Rest 2 min; perform @ 20X0 tempo. You must maintain tempo on amrap set!
B. DB Split Squat: 3 x 4-6 @ 31X1 tempo. Rest 60 sec b/t legs. Goal – 1/3 bwt + per hand.
21 Knees to Elbows
15 Knees to Elbows
9 Knees to Elbows
Prone Scorpions x 30sec/30 sec
Prone scorpions x 5/5 slow and smooth
Supine scorpion L to
Supine scorpion R
For this next Who’s Who we have Eric! He competed at the Oregon sectionals and after that moved onto Regionals. Eric is a great example of what someone can accomplish in Crossfit with a good strength and power base. He pushes it hard on every workout and is always fun to have in class.
How were you introduced to Crossfit?
I read about Crossfit in some fitness magazines while living in San Francisco, I did some online research and thought about trying out Crossfit San Francisco, but at the time didn’t think I’d like the class format and my work schedule wouldn’t allow me to attend with any consistency. After moving to Portland in 2008, I decided to give it a shot, and showed up to Crossfit Portland in December 2008 and was immediately hooked. The intensity of training, types of lifting and exercises, the competitive yet very collegial environment and great community of people are my favorite things about Crossfit. It’s the closest thing I’ve found to the environment of the competitive sports I used to play.
WOD: anything short and heavy
Lift: Power clean – always was my best lift (not sure it is anymore), and I’ve always enjoyed the blend of strength/power and technique required.
I have always wanted to
Ever since I stopped playing football, I’ve wanted to be a youth or high-school coach. To pass on what football did for me to other young people would be extremely rewarding.
1 word people use to describe me
Outside of the gym I like to
Travel, frequent Portland’s fine drinking establishments with friends, ski, hike, ride my bike…anything outside when it’s nice.
Something nobody knows about me or would be surprised to know about me:
I was a fat kid, and was teased and tormented for it, it likely has a lot to do with why I’ve always been so into working out, I started when I was 12 years old and immediately began to see results, it’s been a huge part of my life ever since.
Favorite physical activity outside of Crossfit
Skiing – grew up skiing at Hood and Bachelor and then stopped for almost 20 years because of high school / college sports and living in the Bay Area (Tahoe was always too hard to get to). I’ve really gotten back into it the last two years.
Favorite place to eat in Portland
Gravy and Simpatica for breakfast/brunch, Pok Pok, Noble Rot and Navarre for dinner, La Bonita anytime
Song that gets me pumped for a workout
The Metallica Pandora station
Playing football for the University of Oregon. Having my father, uncle and cousin all play there; it was a life long dream. I was an unrecruited walk-on who was not given much of a chance and through a lot of hard work and a little luck I ended up a two year starter and 1st team all-conference player who got to contribute to the success of some pretty good teams. Overcoming those long odds and adversity really shaped who I am, and is a big part of the success I’ve had in other parts of my life.