Friday, February 29, 2008

Trainer workout

So you're wondering the trainers do when we workout?  Well here are some pics from a workout we did earlier this week.  We did 5x5 overhead barbell squats then we did the same workout from Tuesday nights class.  

Row 500m then 


 dumbbell deadlift, renegade rows and push-ups,

 finish up with 150 jump ropes.

Here's an article that ran in the NY Times "Does Weight Lifting Make a Better Athlete"  Enjoy!

Thursday, February 28, 2008

New Class!!

We are adding a new class to the group schedule!  We will now offer a Monday morning at 7:00 am beginning this Monday.  You can sign up online or just show up bright and early!

Tonight we started with a kettlebell warm-up.  Everyone got a chance to practice their pull-ups, l-sits and 1 legged squats before the workout.

Workout was:

Partner workout

1000 meter row
100 kettlebell swings
100 sit ups
100 kettlebell cleans
400 jump ropes
50 jackknifes
100 partner passes

Divide the reps equally between partners.  Only one person can work at a time.


Before workout we warmed up with 3 rounds of push presses, ring holds and hamstring pull-ins.Tonight with our new pull-up bar the group had their first introduction to "Cindy" one of the Crossift  benchmark workouts.  

Workout was:

how many rounds in 20 minutes?

5 pull-ups
10 push-ups
15 squats

Wednesday, February 27, 2008

Happiness is a new 16 foot pull-up bar

Today the new pull-up bar was installed.  We now have plenty of room to do pull-ups, dips and rows.  Be prepared to see more of the benchmark workouts now that we have the space!  

Tonight we warmed up with partner med ball passes then we practiced the kettlebell clean and press.  

Workout was:

start with a 500 meter row

dumbbell thrusters
renegade row

finish with 150 jump ropes

Tuesday, February 26, 2008

New row records

Tonight we started with a hard 500 meter row.  Congratulations to Todd, Tricia, Greta, and Liz who all set new personal records.  Then we did a 5x5 couplet of 1 arm dumbbell snatches and 1 legged squats.  

workout was:

2 rounds

40 sec on / 20 sec off

hand to hand swing
bear crawl
jack knife
jumping dips
russian twist

Here is a link to Mark's Daily Apple that talks about Crossfit and the benefits of injecting variety, anaerobic intensity and weight bearing exercises in a workout.  "Ever heard of it?"

Monday, February 25, 2008

Perfect the push-up

The push-up: so simple, yet often done incorrectly.  Here is a great primer from Crossfit on proper push-up form.  Check it out!

Here's a link to a story that ran in the LA Times about the effectiveness of homeopathic aids in warding off colds.  "Strong Dose of Belief helps, too"

Saturday, February 23, 2008

Take it outside

Today was another beautiful day so we warmed up with some kettlebell drills then we hit the streets.  Everyone grabbed a partner then did  med ball passes around the block.  Everyone got a chance to work on kipping pull-ups and muscle-ups before we started the workout of the day 

Workout was:

5 rounds

Each round is 3 minutes long with a continuously running clock.  Spend one minute at each station then rest 3 minutes between rounds

1 minute of kettlebell swings
1 minutes of dumbbell thrusters
1 minute of slam ball

Cooking Light Magazine has voted Portland, Oregon as the number 2 city that best personifies what the magazine stands for.   To read more click on the link.  Cooking Light healthiest cities 

Friday, February 22, 2008

Why exercise?

Tonight we had some time to play before the workout.  Everyone did a few sets of pull-ups, l-sits, muscle-ups and ring pull-ins.  
workout was:
5 one arm swings
5 one arm snatches
10 push-ups

On another note here is a great post from Mark's Daily Apple to remind us why we need to stay healthy.  The next time you ask yourself why you exercise or watch what you eat remember these top 10 reasons. 

Thursday, February 21, 2008

First Pull-Up!

Congratulations to Susan on her first pull up!  It was a dead hang pull-up, 
once she masters her kip there's no stopping her!

Todd and Mark deadlifting.

Jeff hit a new personal record with 265

Mark also hit a new pr with 275.  He made it look easy!

Great burpee push-ups from Jeff and Todd

Meg and Devon powering through wall ball

Tonight everyone started with 7 sets of 3 deadlifts trying to increase the load with each set.  Then we did a mini met con.

Workout was:

4 rounds

5 burpees
10 wall ball

Wednesday, February 20, 2008

Interval workout

Tonight everyone rowed one hard 500 meter row to get a baseline for the record board.  Then we did 2 sets of turkish get-ups, wall walks, push-ups and dips.  Great job to Katje on her first group class.  
Workout was:
40 sec on/ 20 sec off
3 rounds
renegade lunges
med ball clean
pull-ups/ band pull-ups
overhead med ball walk
figure 8 to a hold 

Tuesday, February 19, 2008

2 minute workout

After we warmed up we worked on the dumbbell snatch then did   5 sets of 5 dumbbell thrusters.  

Workout was:

2 minutes at each station to do max

kettlebell swings
distance row

Try to get as many repetitions as possible in the 2 minute time period.

Monday, February 18, 2008

Personal Records

So you may have been wondering what the new big board is all about.  We have put up everyone's name on the board and will be recording max efforts for the deadlift, row, push up, pull-up and a few of the benchmark workouts.  We will revisit these skills every four weeks or so to measure progress.  

Speaking of personal records:  Jeff and Devon both hit new pr's with Jeff's 22 pull-ups and Devon's 17 pull-ups on Saturday!  Great job to both of them!  And it finally happened.  After all this time Tina finally got her first pull-up today!  

Saturday, February 16, 2008

Happy Birthday Jenn!

Thanks to everyone for joining us on such a beautiful Saturday!  

Ladder drills

Little bit of everything!

Lisa, Julie and Todd Box jumping and step ups

 Hadley swinging

Todd and Jeff making 20 lb wall ball look easy

Today is Jenn's 30th birthday so in her honor we created a "30" workout to honor this special event.  The weather was beautiful so we took it outside today.  We warmed up with some ladder drills and med ball passes then did a max set of push ups and pull ups.   Special recognition to Todd who came to 5 group classes this week and a to Tricia who made it 4 times this week for the first time!  Great job everyone!



1 lap around the block (450 meters)
30 kettlebell swings
30 sumo deadlift high pulls
30 sit-ups
30 wall ball
30 lunges
30 push ups
30 box jumps
30 ring rows
1 lap around the block (450 meters)