4 rounds of fun!
Tuesday, June 24, 2008
Monday in group we started with 5 sets of 5 heavy med ball cleans paired with l-sits.
Workout was:
4 rounds
row 250 meters
20 ball slams
run to corner and back
rest 3 minutes between rounds
Just a reminder: group hike to Dog Mountain this Sunday the 29th. If anyone is interested in more information just let me know! Hope to see you all there!
Victory is sweet
Monday, June 23, 2008
Nick (the Masshole) and Nathan had a little bet going on the NBA Finals. If the Lakers won, Nick would do 100 burpees for workout, if the Celtics won Nathan would wear a t-shirt of Nick's choice during class. Here is a picture of Nick celebrating victory! He also made sure that the shirt was two sizes too small for Nathan. I'm not sure who got the best end of the bet, Nick received some extra special personal coaching from Nathan on Saturday!
Hope you can walk today Nick!
Lynn (Boots) doing a double kettlebell front squat. She has made so much progress with her squat form since starting with us. Lynn has made remarkable strides in her movement skills since committing to 5 days a week! Keep up the great work!
Workout was:
run 2 laps
then 90 seconds after the last one in
4 rounds
1 minute at each station with a running clock
row
wall ball
push up
rest
Here is a video of the last 2 Saturday workouts. Enjoy!!
New gym record!!
Saturday, June 21, 2008
Aaron (aka fatty) came in Friday and did Fran in 3:25! A new record for him and a new gym best! Not only did Aaron complete this amazing feat, he managed to get right back up and jump into the rest of the workout! Great job!!
Workout was:
3 rounds
45 seconds on / 15 seconds off
figure 8 to a hold
jump rope
walking swings
frog hops
ring pull-ins
Fran
Friday, June 20, 2008
Our good friend Fran paid us a visit yesterday and wiped some people out! Fran seems simple on paper but if done as intended is considered one of the hardest CrossFit workouts there is.
Everyone did a great job and showed marked improvement from last time! Congratulations to John F and Courtney for having the fastest male and female times of the day! We had lots of new pr's so check the board, you have 6 weeks to get ready for another visit from Fran!
Workout was:
21-15-9
rx'd
95 lb barbell thruster (male) or
65 lb barbell thruster (female)
pull-ups
or
21-15-9
dumbbell thrusters
jumping pull-ups x 2
Group Hike June 29th
Thursday, June 19, 2008
Marlene is leaving us to return home to Atlanta next week. She has been a source of inspiration and sometimes amusement for us all! We'll miss you! Don't forget to visit us whenever you're in Portland!
Congratulations to Jami (aka cupcake glitterati) who got her first full pull-up today! She got one on the bar and one on the rings! Multiples are just around the corner! Great job!
Workout was:
3 rounds
run a lap
10 knees to elbows
20 ball slams
heavy med ball overhead carry
Devon is planning a hike to Dog Mountain next Sunday June 29th for anyone interested. The hike is roughly a 7 mile round trip with 2400 feet of elevation gain. The hike should take 3-4 hours. If anyone is interested just let me know and I will forward more details to you!