Great way to start the day!

We started group today with a kettlebell warm-up then did some medicine ball power throws. Skill work focused on the med ball clean.  We started the workout working for 30 seconds and resting for 30 seconds, but that proved to be too easy, so we changed the timing to 45 seconds of work, followed by 15 seconds of rest.  It got everyone breathing fast and working hard! 

 Great job to Hadley, Lisa and Debrah!

Workout was:

4 rounds

45 seconds on/ 15 seconds off

hand to hand swings

box jumps

superplank

medicine ball cleans

jackknife

Check out this article from Mark's Daily Apple. 

Dear Mark: hardgainer

Get outside!

We had two classes this Saturday for the first time.  The 8:30 am and 10:00 am class both did Helen a CrossFit benchmark workout.  Everyone had fun with this one and it was a beautiful day to run outside.  Congratulations to Sara on her second workout, she did a great job!

Helen

3 rounds

run 450 meters

21 kettlebell swings

12 pull-ups or 24 jumping pull-ups

Here is a little something from Mark's Daily Apple.  It's sort of a stretch, but the bottom line is that eating a variety of  fruits and vegetables are the best way to keep our bodies healthy and performing at their best.

You are what you eat...kinda

Crossfit Certification Day 1

The cert has been a whirlwind of squats, deadlifts, push presses and med ball cleans.  Before our big final workout of the day we all got to run around the block stopping at every corner to do 2:00 tabata drills of squats, push-ups and burpees.  Yee-hah!  After all that, the 50 of us ended the day with Fran.  I used a 45 lb barbell and did jumping pull-ups.  You should all be pleased to know that I had someone standing over me the whole time correcting my form and pushing me to finish without stopping.  I finished in 4:46 and boy did that suck!  I can't wait to see what tomorrow brings!  

Fran

21-15-9

thrusters

pull-ups

Eat this today, feel better tomorrow

Greetings from sunny San Diego!  Since your faithful blogmaster is away for the weekend at a Crossfit cert we don't have any class photos to post.  I'll be sure to have pictures from the seminar tomorrow.

There has been a lot of discussion about diet in the studio so starting today we will be offering tips, recipes, menu plans and general suggestions for shedding those extra pounds.  First up, check out these great recipes from our friends at Marks daily apple. 

Eat this today, feel better tomorrow

40 seconds on/ 20 seconds off

Tonight we started with a nice floor warm-up and then did med ball passes.  Tonight we did a timed workout.  Kudos to Greta and Liz who both squeezed in an extra round of work.

workout was:

30 seconds on / 30 seconds off

3 rounds

kettlebell thruster

 

2 hand swings

snatch left hand

snatch right hand

ball slam

Here is another great post from Mark's Daily Apple about all the excuses we make to avoid working out.  It points out the fact that we all have busy lives and plenty of opportunity to not workout.   Showing up is 99% of the struggle.

Top 10 Reasons to Wriggle Out of a Workout

Double the fun!

Due to technical difficulties we didn't get any great pictures from class last night.   Anyway fun was had by all!

Workout was:

5 rounds

5 burpees 

10 med ball cleans

15 sit-ups

Today's morning class warmed up with some med ball tosses around the block.  We also worked on pull-ups, l-sits and ring holds.  Susan got her first l-sit today!  

Workout was:

Cindy

how many rounds in 20 minutes

5 jumping pull-ups

10 push ups

15 squats

Fran

We pulled out another benchmark workout tonight, Fran.  Kudos to Jenn who got inverted on the rings for the first time!  Great job!

Workout was:

21-15-9

dumbbell thrusters

pull-ups/jumping pull-ups

Here is another great article from Mark's Daily Apple about chronic cardio and ways to combat the syndrome.  It points out the benefits of Crossfit and points out several studies that shows the benefits of short intense interval training.  Chronic Cardio Talk

twice the fun (new class!)

Here is Ben in the middle of his impressive 22 rounds in 20 minutes Cindy workout.

Hadley and Lisa working on the turkish get-up

Starting this Saturday, March 8th we will be adding a 8:30 am class in addition to the 10:00.  Now you have no excuse not to make it!  See you there!

Today I thought we'd bring you some pics from the morning class.  We warmed up with some kettlebell drills and then worked on pull-ups, ring dips and renegade rows.  

Workout was:

21-15-9

one arm kettlebell swing (each arm)

ball slams

kettlebell thrusters

You are what you eat

Eating local and organic foods is a great way to improve your diet.  Recent studies have shown that organically grown food can actually have better nutrients than those conventionally grown on industrial farms.  Portland is a great resource for local food.  We are fortunate to live so close to wonderful organic farms that can supply us year round with fresh food.  So the next time your in the grocery store head for the produce aisle and avoid the processed junk.  Here is a link to an article about the struggles that some organic farmers face trying to grow non industrial crops.

My forbidden fruits

Organic food is healthier

Tabata tango

Today for group everyone started with 3 sets of 10 pull-ups, 10 push-ups and 15 overhead squats.  For workout we did a tabata style workout.  Everyone stays at 1 station for 8 rounds working for 20 seconds and resting for 10.  Once all 8 rounds have been completed you then move on to the next exercise.  Everyone did a great job!  This one seemed to wipe people out! 

Workout was:

8 rounds

20 seconds on/ 10 seconds off

wall ball

2 hand kettlebell swings

rowing for calories

jumping pull-ups