Definite Progress!

I have to give a special shout to our client, Harold. Harold began training with us in April in preparation for an elk hunt this fall. Harold is a former football player at OSU, so he knows what hard work is all about. His progress has been completely linear and it shows on all platforms.

In April, I took him through a scaled CrossFit workout called Linda. It's as follows:

1.5 bodyweight deadlift

bodyweight bench press

3/4 clean

Reps: Down ladder 10,9,8,...1

Harold increased his deads by 40 lbs,

bench by 20 lbs

and cleans by 50 lbs.

He also completed the entire workout in LESS TIME than it took him to get through 5 rounds in April. Aweome job Harold!

As for the rest of the fire breathers, we have just finished our first week in our strength phase. Yesterday the WOD:

10 reps (not RM)

Overhead squat

Push Press

Hang Power Clean

So, last night we had to reward ourselves for a hard week. Chuck stopped by Cup Cake Jones, which makes the best cup cakes in Portland. Amazing! The velvet pearl was the house favorite.

Now, this morning, after the WOD, Shawn and Maggie decided to show off by climbing the rope 3 or 4 times. I managed to sneak a photo of Shawn on her 3rd decent down.
Go Stealth, GO!

WOD: Angie

100 pull ups

100 push ups

100 sit ups

100 squats

This is what Chuck did, instead of Angie.

4RM deads.

Here is Chuck at 345lb deads, 4th rep.

Here's Chuck after.

And finally, this was the awesome sunrise we had yesterday. The sky was lit up red, and there was a full rainbow in the sky. Can you see the pot of gold?