PR's on the deadlift

In class this week Chantel and Tina both hit personal records for the deadlift.  We did 5 sets of 5 reps and on their last set Chantel pulled 165lb once and Tina pulled 165lb 3 times.  

We'd also like to congratulate Chantel on her amazing progress since starting with us.  She has lost 20 pounds in 2 1/2 months and her strength and skill gains are amazing.  Keep up the good work!

Everyday Athlete needs a new name!

Due to copyright issues it looks like we need to change the name of the gym.  We will debut the new name in the next few weeks.  We have narrowed the field and are taking exit polls every day from clients to make sure we choose the name that best fits what we do and who we are.  Everything will remain the same, only our name will change.  Thanks for the support everyone!

Holiday Schedule

Just a reminder to everyone that the gym will be closed from Monday the 24th until Friday January 4th.  Group classes will resume on Saturday January 5th at 10am.

Effective January 5th the new group class schedule will be:

Tuesday, Wednesday, Thursday 6:30 pm

Saturday 10 am

In order to offer more variety in our group class offerings we will be adding morning classes Tuesday and Thursday at 9:30 am starting Tuesday January 15th!

We'll be thinking of you all while we are in sunny California.  Stay warm and keep active.  See you in the new year!

Dumbell thrusters

Class tonight worked on dumbell thrusters for strength.  We did 5 sets of 5 trying to reach our max by the 5th set.  Chantel and Tina both got 3 reps at 35 lbs in their last set.  Great job!  

For workout we did:

5 rounds

100 jump ropes

10 one arm swings (each arm)

15 push-ups

25 squats

Great job everyone!

Saturday Class

We warmed up with some kettlebell drills.  

Halos, renegade lunges, swings and we introduced the Turkish get-up.

Chantel swinging and Julie deadlifting.  

Today was Julie's first class and she did a great job!

Matt and Susan doing wall ball.  Susan's push ups looked as 

good on her third round as on her first.

For class today we did a version of Crossfit's Fight gone bad.  5 exercises done for 1 minute each and then rest for 2 minutes.  

3 rounds

wall ball

swings

dumbell deadlifts

rowing

push ups

Thanks to everyone for coming out today! 

1st pull up

Congratulation to Chantel who got her first pull-up in class Wednesday night! She has been working on her kip and it's really paying off. She'll be cranking out multiples in no time!

Rowing Helen

Ben was introduced to the turkish get up today. It is a very deceptive exercise. It seems simple the first 2 or 3 reps but by the time you finish 4 or 5 you are hoping for a break. For his workout Ben did a rowing Helen. It's one of the Crossfit benchmark workouts. It seems short and sweet but it is incredibly demanding, particularly on your grip.

3 rounds

row 500
21 kettlebell swings
12 pull-ups

How many rounds in 20 minutes?

Today's workout was a little different for group class.

Bear crawl
20 one arm swings (10 each arm) 20 lb or 26 lb
row 250
10 med ball thrusters 16 lb or 20 lb

See how many rounds you can complete in 20 minutes

I wasn't an easy workout and Liz and Dana did a great job with this one.

Rowing mania

Unfortunately my camera was out of power last night so I didn't get a chance to take a picture of class. Troy and Chantel did awesome on a 500m row. Troy finished his row in 1:41 and Chantel finished her 500 in 1:45! That's a new gym record for females! Congrats to both of you!

Workout was:

21-15-9
kettlebell swings
push-ups
ball slams

or

4 rounds
5 push-ups
10 kettlebell swings
15 ball slams

Thanks to everyone that came out last night! You all did a great job!

Back from the Kettlebell Cert

Tina and Eva T.
Jeff demonstrating the Turkish Get-Up.

Just got back from the Crossfit Kettlebell certification this weekend. Jeff Martone from Tacticle Athlete led the course and he had some great tips and tricks that I can't wait to share with everyone. You haven't seen juggling until you've seen Jeff juggle kettlebells! I also want to thank Eva T. from Crossfit HQ for being so helpful and making me feel so welcome all weekend. I had a great time!

Muscle Ups

Congratulations to Ben on getting his first muscle up on only his second attempt. Workout tonight was a chipper.

30 dumbell deadlifts men 40 lb/women 25 lb

15/15 one arm push press men 35 lb/women 20 lb (15 each arm)

100 jump rope

30 push-ups

15/15 lunges

30 sit-ups

30 wall ball men 20 lb/women 12 lb

15/15 one arm swing men 36 lb/women 25 lb

30 jumping dips

Who needs machines?

Their way.

Our Way

Down the street at the chain gym everyone is sitting on machines or trapped on the treadmill working out their muscles in an isolated and mind numbing fashion. Here are some pictures of our clients getting a full body workout with fun and challenging exercises. We perform our workouts emphasizing full body movements in an short intense timeframe. Training in this fashion lets us achieve a well rounded workout in a short amount of time, thus eliminating the need for the traditional concept of separating your cardio and strength training.

Saturday Class

Here's Ben working on ring pull-ups

Thanks to Matt for dropping by. He's a Crossfit trainer visiting Portland from Northern California for the holiday.

We did a little somthing different today for group. We warmed up working on pull ups pushups and ring dips. Then we did a tabata workout which consists of eight rounds of 20 seconds of work followed by 10 seconds of rest at each station. After each round one minute of rest is given before moving to the next exercise.

Workout consisted of :

kettlebell swings
med ball squats
dumbell push press
ab mat sit-ups
rowing

Today was Ben's first group class and he did a great job on the workout. Thanks for coming everyone!

Thanks Nichole

We'd like to take the time to properly thank Nichole who after 8 months of hard work is leaving us to concentrate on her last semester of school and growing the Crossfit Kids program. Nichole, an excellent trainer was instrumental in helping us get the gym off the ground and has been a part of our family here at Everyday Athlete. We hope that see finds continued success wherever her future takes her.

Kettlebell Fun

Kettlebells are a great strength and conditioning tool. You can do a wide variety of movements with them. They are highly portable and take up little room. Here is a link to someone who lost over a 100 pounds in a year using kettlebells.

http://giryastrength.com/pdf/Vitalics.pdf

group class schedule for the holiday

Just a reminder that group classes will be held on Tuesday at 6:00pm, Wednesday at 7:00pm and Saturday at 10:00am. There will be no classes held on Monday or Thursday night. Have a great holiday and we'll see you back with the regular schedule next week!

Coming Soon - Jungle Gym Kids

We will soon be offering a kids class for 6-9 year olds. The classes will focus on running, jumping, gymnastic movements and most of all, fun! Stay tuned for more information.

Consistency = Progress

We would like to acknowledge both Susan and Chantel for their consisitency and hard work. Both of them have been working out 3 to 4 times a week never missing a session. As a result their performance in the workouts have improved dramatically! Keep up the good work!

Deadlift and slamball fun

Tuesday night both Devon and Tina set new personal records for a 5 rep deadlift at 125 pounds each. Gianna got her first exposure to this great lift. Then it was on for some fun with a 500 meter row, 30 ballslams and 30 push-ups.

A Taste of Everyday Athlete

Here is a little video that we put together for a community event that we participated in. For those new to our site it gives you a good idea of the type of training that we do here at Everyday Athlete. We pride ourselves in creating a training experience and environment unlike the average gym. Hope you enjoy the video!

Children

Concerned about the healthcare of our children? Check out Children First for Oregon at http://www.cffo.org/.
They are working to raise public health awareness and offer solutions for children in Oregon.

Group class update

Unfortunately there will no longer be a Monday, Wednesday, Friday lunchtime class. However we are looking at starting a morning class in the near future. If anyone has any suggestions for times or interest in a morning class please let us know. Just a reminder that we have added a Monday night class at 6:00pm.

Fat Loss Programs

Over at his excellent blog Coach Michael Rutherford has a great article on how he implements fat loss for his clients. His approach is fairly basic and you've probably heard these reccomendations before, but if you follow them faithfully you'll be amazed at how effective his tips are for fat loss.

http://coachrut.blogspot.com/2007/10/fat-loss-programs.html

Class on Halloween

just a reminder that we will be having group class on Wednesday at 7:00pm. Think of the extra treats that you can eat!

Tonight we worked on deadlifts and then did a chipper workout.

500 m row

25 dumbell thrusters

25 kettlebell swings

25 push ups

25 overhead squats

25 ring rows

25 hurdle jumps

25 sit ups

100 jump ropes

The Burrito Diet

Mark Sisson's Daily Apple blog has a great entry on different diets and what actually works. Check out the link:

http://www.marksdailyapple.com/best-diet/

A little healthy competition

Devon and Tina squared off in a 500 meter row today. Both set personal records for time.

Devon 1:54.3

Tina 1:54.7

This was an 8 second improvement for Devon and a 3 second improvement for Tina. Both of them have been training consistently 4-5 days a week for the last 6 months and have made huge increases in their strength, conditioning and body compositions.

Our favorite sites

There's a lot of information abut fitness out there on the internet. Some of it good most of it bad. Here are a few of our favorite sites.

http://www.crossfit.com/

New workout of the day posted everyday. Has a good forum and great exercise and workout videos. They also have a great journal that comes out monthly.

http://www.performancemenu.com/

Another great site with an informative forum, workout of the day and a monthly journal.

http://marksdailyapple.com/

A great nutrition blog.

http://www.petranekfitness.com/

Santa Monica California Crossfit affiliate blog. They post a workoutof the day Monday through Friday. Great exercise demos and links to many other good fitness articles.

Tuesday night class in action

After warming up with med balls and pull-ups we did:
3 rounds
450 m run
30 squats
20 push-ups

Great job to Jonathan visiting from Crossift Northwest in Seattle. He blazed through the workout in 9:57!

New Group Class Starts October 29th!

We will be offering a new group class Monday nights at 6:00 starting October 29th. Call today to reserve a space! Hope to see you there!

Visitors to Everyday Athlete

Today we had visitor from out of town, Ryan and Michael. They did a great job on muscle-ups and a Fran workout.