Group Hike June 29th

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!

50,40,30,20,10

We had a record turnout in our 6:30 pm class last night and want to thank everyone for working around each other!

workout was: 

run a lap

50 dumbbell deadlifts

40 kb swings

30 one arm push presses (each arm)

20 lunges (each leg)

10 renegade rows

run a lap

Heavy Med Ball Cleans

Monday in class we warmed up with 5 sets of 5 heavy med ball cleans.  The general consensus was that the WOD was one of the harder workouts we've done lately.

Workout was:

7 rounds

10 med ball cleans

10 burpees

Here are 10 Ways to De-stress from our friends at Mark's Daily Apple.  Chill out and enjoy!

Where's the beef?

Here is a nice post from the New York Times giving great tips on how to make meat a condiment rather than the focus of our diet.  There are lots of great reasons to think about limiting the amount of animal protein in our diets.  Whether it's financial, ethical or just getting more fruits and vegetables into our diet it's worth taking a look! 

 Putting Meat in it's place

Take a walk!

Lots of new faces in the gym this morning!  Thanks to Melinda, Sophie, Adriana, Marlice, Todd and Callie for joining us for the first time.  You all did a great job with the partner workout!  We warmed up with some mobility drills and then worked on 1 leg squats and pull-ups/muscle-ups.  It came down to the wire but Cristina and Melissa were able to finish 1 second ahead of Christen and Melinda!  Now that makes for some healthy competition!

Workout was:

partner workout

med ball passes around the block

50 ring rows

rack walk - 4 trips

100 one arm push presses

walking swings - 4 trips

100 ball slams

row 1000 meters

Friday the 13th

Tiffany's new pr 180

Courtney 180

Melissa 190!

Sean 345

We were lucky enough to make it through Friday the 13th without any mishaps.  Friday has been our day to deadlift and Renata, Macala, Lynn, Julie, Joe, Tiffany, Courtney, Sean and Melissa all had new pr's today!  Congratulations everyone!  Keep up the great work!

Workout was:

45 seconds of work/ 15 seconds of rest

renegade lunge

renegade row

overhead kettlelbell walk

box jump

l-sits

sprint intervals

Thursday in class we partnered up for the workout and focused on speed and endurance.  Everyone worked as hard as they could for a round and then got to rest while their partner did the same.

Think you can only eat high calorie foods if you're looking to grab something fast?  Check out these fast food alternatives that more and more restaurants are offering!  

Fast food calorie comparisons.

Workout was:

4 rounds each

partner workout

row 250 meters

20 kettlebell swings

run to the corner and back

one partner works while the other rests.

Cindy

Wednesday for workout we did the benchmark workout Cindy.  The 5:30 pm class was pretty crowded but you all did a great job of working around each other!  Lots of new pr's tonight!  I once again forgot to bring the camera last night so here is a short video of the workout!

Workout was:

"Cindy"

5 pull-ups

10 push-ups

15 squats

how many rounds in 20 minutes?

Partner Power

Tuesday in class we tried out a new partner workout. Kipping pull-ups were on the menu and great job to Cristina and Melissa on making some great progress!  We also introduced the gladiator which is a variation on the turkish get up. Great job to everyone on l-sits and ring holds for time!  

Workout was:

2 minute combined l-sit

100 wall ball

100 ball slams

100 kettlebell swings

2 minute combined ring hold

Divide the reps equally and only one person works at a time!

Here's a photo journal that chronicles a sample menu of 1,600 calorie a day vs. a 2,900 calorie intake.  Notice that the volume and amount of food is just as big or even bigger but lower in calories and fat.  Remember that small changes and carefully selecting your food can make a big difference!  Weight loss: The thin line between 1,600 and 3,000 calorie day