Week of June June 19th, 2010 & On-Ramp

Yea, Brad.  Why does Melinda have the the bigger dynamax ball anyway?

This weeks marks the end of our 21 Day Rapid Fat Loss Challenge and we couldn't be happier.  We're not happy that the challenge is actually over, instead we are happy for all our new guests who have chosen to make PPT & CFH their home away from home.  Thank you for your dedication, desire, drive and determination to become a healthier you and live you life to the fullest!

Um, someone is backwards.  George, you're hot!

This week the morning class had the pleasure to see Chuck as a temporary sub for Ashley.  Ash will be out until August as she is in a training position for her new job.  Don't worry, she still loves teaching and wants to be back asap.  Unfortunately, that means that morning athletes have to put up with Chuck and listen to his redundant 80's butt rock.


By the way, Jeffery makes our job so much easier.  He helped us build another 3 lifting racks, rearranged the studio, subbed our classes took care of a ton of red tape.  Next time you see Jeffery, give him a pat on the back for us.

New platforms. 

Our adventure this week was a trip to Hare Field for SAQ training.  Those two classes on Saturday morning definitely FLEW by!  Because CrossFit doesn't really train for agility, we like to include this type of training when we can.  The Illinois agility test, suicides, 300m shuttle, ladder, hurdles, and mirror drills are just some of the things we did today.  Great work everyone!  

A special note on Friday's WOD.  This was the chipper that we went through at the NW CrossFit Regionals. 

30 Wall balls

30 Power snatch

30 2 pood kb swings

30 Burpees

30 Overhead squats

30 Power cleans

A special note on Wednesday's WOD. This made by glutes feel like they were poked with needle and filled with jalepeno juice.  

45lb lunges 100'

21 burpees

5 rounds

Deadlifts 265#m 150#w 90 sec

300m shuttle run

Go Jonas, go!

Because of the size of classes and the growth of our community, PPT & CFH has chosen to implement an On-Ramp Program.  The ORP is designed for new guest whom have not participated in a CrossFit program or has not participated in a regular exercise program.  Classes will begin Monday June 28th for the 5:30 AM & PM classes.  Participants will work with an instructor learning the fundamental movements commonly found in a strength & conditioning studio, as well as progressively enhancing VO2Max muscular and neuromuscular development.  Upon completion of the ORP, CFH athletes will achieve CFH Level 1 standing.      

A Hoy A La Studio y Heart Rate Training

I got the idea for today's WOD from a WOD that Rob Orlando and Speeler went through at a certification earlier this year.  Some of the athletes really wanted to run this morning, so I accommodated/caved-in and appeased them with an additional 300 sprint after each round.

1 x 155# clean and jerk
1 round of Cindy
300 sprint

2 x 155# clean and jerk
2 rounds of Cindy
300m sprint

3 x 155# clean and jerk
3 rounds of Cindy
300m sprint

....and so forth all the way to 10 rounds.

We capped the WOD at 35 minutes.  I honestly didn't know how long the entire WOD would take to complete and most people finished 4-5 rounds.  However, Jana Powerhouse Iwasaki was bound and determined to finish (with a little encouragement).  Jana came to the 5:30 AM class and stayed THROUGH the 6:30 AM class to finis the WOD in 1h:55m.  Officially the record holder for longest WOD ever.  Jana is training for the Portland marathon in October and right now is including quite a bit of running outside of the gym.  This means that her body has a very efficient "oxidative" bioenergetic pathway.  Basically, through a cycle of microscopic events, the body breaks down adipose tissue (body fat, or fat stored in the muscle), and converts it into fat.  This is why marathoners, triathletes and basketball players are typically so thin; Their bodies chew up fat stores to supply them with energy.  This type of training is also referred to as "aerobic" training.  This kind of training is defined as maintaining a heart rate at a 50% max.

Age predicted maximal heart rate is
220 - (age)

So, at 25 years old, I would have a maximal heart rate of 195 beats per minute.

There are other methods which are fairy similar too such as the karvonian method:

To determine your target training zone with HRR, do this:

Take your resting pulse three mornings in a row, just after waking up. Add all of them together, and divide by 3, to get the average.

Let's say your average is 60 beats per minute.

(220) - (your age) = MaxHR

(MaxHR) - (resting heart rate) = HRR

(HRR) x (60% to 80%) = training range %

(training range %) + (resting heart rate) = (your target training zone)

so,

220 - 35 = 185 (MaxHR)

185 - 60 = 125 (HRR)

125 x .6 = 75 (60% training percentage)

125 x .8 = 100 (80% training percentage)

75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)

So, your target training zone, in beats per minute is 135 to 160. Of course, to get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: ie. 0-1-2-3-4...38-39-40. 

I would really like some of you to complete this and let me know where your heart rate is during our classes. If you happen to have a heart rate monitor, please bring it and wear it to class.   Work hard, rest well, eat and drink very well.  See you tomorrow.  

Mountain or Molehill?

Mountain or Molehill?

So you have a weight problem.

Pounds have added up over the years, slowly accumulating on your hips, thighs and belly.

When you look in the mirror you don't like what you see. Yet you feel stuck.

You're stuck because...

• You've gained too much weight to ever lose it all.
• You're too old to make a change.
• You'd be lost in a gym.
• You simply don't know where to start.

And so, if you are like most people, you give up on yourself before you ever shed a pound. The enormity of your goal paralyzes your ability to even begin.

I believe you can end this cycle of self destruction by simply focusing on the mole hills that make up the mountain – rather than focusing in on the mountain itself.

Don't get me wrong, I know that weight loss can seem like an enormous task - especially when you have 20, 50 or even 100 pounds to lose.

However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing one single pound each week.

In fact, make it your weekly mole hill to drop one pound a week.

Doesn't that sound easy? If you did this consistently for one year you would lose 50 pounds.

So how do you shed a pound a week? Simple. Just burn 3500 extra calories.

Create a 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).

Take every opportunity to exert more calories by increasing your physical activity and to decrease your calorie consumption by eating fewer calories and by making healthier choices.

It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.

Remember, if you lose 500 calories a day you will drop a pound in a week.

Here are some practical ways to lose calories:

If you normally...	Do this instead...
Drink a mocha	Drink plain coffee or tea (250 calories lost)
Eat a snack from a vending machine	Enjoy an apple (180 calories lost)
Hit the snooze button in the AM	Jog for 30 minutes before work (150 calories lost)
Skip your workout	See us for an invigorating workout (changes your life!)

Weight loss doesn't have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.

Small changes to your lifestyle over time will make the difference.

We are always available to help – contact us to set up your free consultation.

Sweet & Tangy Salmon

It's barbeque season, and what better to throw on the grill than a tender fillet of salmon? Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Servings: 2

Here's what you need:

• 1 fillet of fresh salmon
• 1 cup site soy sauce
• 2 tablespoons fresh minced ginger
• 1/2 cup maple syrup (or honey)

1. Combine the soy sauce, ginger and syrup. Place the salmon in a pan and cover with the soy marinade for 1 hour in the fridge.
2. Prepare your grill. If desired, soak a cedar plank to barbecue the salmon on.
3. Grill over medium heat until cooked through and flaky.

Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

This weightlifting stuff is hard!

Weightlifting is hard.  Because it's hard, it's valuable.  What value is there in that which is easy?  None.
Becoming stronger, faster and leaner are all products of work that most normal people are not willing to put themselves through.

In this studio, we compassionately and responsibly take you beyond your comfort level on a regular basis, giving you the best VALUE for your investment in YOURSELF.  When you're here, this is your time.  Not our time, not your families time, not your friends time, not your bosses time, YOUR TIME.  And no one is going to screw with your time and investment!

Chuck Gonzales, Chair, Health Investment Oversight Committee

Become the best version of yourself

I've spent most of the day behind the counter typing, sending out cards and just taking care of the regular, daily business activities.  My fingers have lost all feelings of sensation.  But that's not necessarily a bad thing. It means that there is now way I'll be able to twist off the IPA's in my fridge tonight.  I also means that there is a lot more going on at the studio because we have so many wonderful new CrossFitters!  We cannot thank each of you enough to entrusting your health and fitness to Pacific Personal Training & CrossFit Hillsboro.   It's so great to meet so many people who are taking charge of their life and becoming the best version of themselves.

We're trying very hard to make daily improvements to your experience here and we want to hear from you.  From WODbooks to equipment, the only way we can make all of you 'Raving Fan's' is to EXCEED your expectations. So please, tell us the honest truth about what you think of the studio.
Remember, this weekend we are scheduled to hold our CrossFit Foundations course.  Each attendee will receive their CFH Level 1 ranking.  Dan and Julie Flood will also give you a wonderful presentation on the benefits of Paleo nutrition.  Please RSVP ASAP with us at the studio.

Again, we give thanks for the opportunity to serve you everyday.

Shellchucker Corp.

Great class Lindsay. 

Juneuary at PPT & CFH

2010 Starlight Run 5K in downtown Portland

We were '80's folk.  In case you couldn't tell 

(From l to r:  Shelly, Jonas, Julie, Dan, Chuck)

Okay, so just because it's rained for the past 21 our of 22 days, just because some of us are growing webs between our hands and feet and just because there's not a single spot which is safe from mold growing on our driveways, patios and lawns doesn't mean we lack great news to report from Pacific Personal Training.   May and June have been great months at the studio.  Just this past week we got to experience our first "Murph", unintentionally eliminated pesky callusous which got in the way of 'Murph', set new personal records for the Clean, ran as an awesome CrossFit team in the the Starlight Run and welcomed 19 new people to the studio.  You know what they say:  If April showers bring May flowers, what do May flowers bring in Juneuary?  Pilgrams!  But seriously folks.....


We also kicked off our "21-Day Rapid Fat Loss" program which has become the most popular program in our history as a company.  Julie Flood of PPT  CFH created a Paleo nutritional reference guide as the preferred nutritional program for our guests and athletes to follow while participating in the plan.  Remember, don't thank us, thank Julie.

Michael, you are improving more and more everyday!

And a special, completely random thank to Brad and Greg for always making us laugh in the morning.  You must drive your wives crazy at home with your humor, but we think you're both hillarious.  It's never quite the same when either one of you are not there and you both seem to make the WODs suck less.  Thanks.    

"The Seven" http://www.crossfit.com/mt-archive2/005450.html
required A LOT of set up and equipment.  But whoa, Nelly!  Crazy WOD.

Nancy Honnold

Beautiful squat, Trautwein!

Poor ladybug.  Our first CrossFit casualty.

I love this pic.  Julie with a kb windmill and Nancy in the background on her HSPU

Andrea, Kristin, and Sabrina on pullups

BOSU squat with Donna

Julie looks like she really needed to let out some frustrations at the end of the day