You're gonna' hate us tomorrow!

Today's workout:

6 reps of each exercise, 2 rounds:

• clean to overhead press
  
• overhead squat
  
• back squat
  
• good morning
  
• row
  

6 reps each, 6 rounds total:

• barbell lunge (alternate forward, 6 each leg)
  
• weighted step-ups (alternate, 6 each leg)
• plyometric split jump (6 each leg)

Harry wasn't up for all the leg work, so he and Chuck worked alone.

Carlie and Lindsey

Had to throw this one in because he's so darn cute!  Future CrossFitter.

Lisa and Tina with some good ol' fashioned tire flipping.  I figure as long as we've got Lisa flipping something else, she can't flip me off.

Nice teamwork, girls.

Cindy, Andrea, and Trisha

Cindy and Andrea-these girls ROCK together.

Oh, did you catch it?  Half a second earlier we would've seen Lisa's birdie. 

Strength Friday

Another C.H. Rockstar! 

Today was a nice break for everyone, well, most everyone, at the studio.  While Chuck took his clients through a relatively easy strength day of 8RM, Miguel had these poor souls outside at 5:30 AM, running around like crazy people. This guy puts the a-zee in Crazee!

Zane-o, Bob, Stealth and Lean were all the victims today.  

3 rounds of:

400m Run

30 burpees

30 push ups

30 squats

Followed by three rounds of:

400m Run

20 burpees

20 push ups

20 squats

Followed by another stinking three rounds of:

400m Run

10 burpees

10 push ups

10 squats

....then some explosive upper plyometrics and core optimization work (or COW work.  Maybe I should think of another name for this. " Come on you ladies, get your butts in gear for COWS!")

Hey, where did Zane go?

Oh, there he is.  Wait, what the heck happened to Stealth?

I had all of my one on one clients perform two different circuits for strength:

#1 - "Ox"

8RM

3 rounds

Circuit Style

Bench Press

Deadlifts

Push Press

#2 - "Moose"

8 RM

4 rounds

Circuit style

Squats (lunges for those with shoulder orthopedic injuries)

Clean (hang power for some)

Press

This circuit takes just about an hour to complete, and everyone couldn't wait for the top of the hour to come.  

Yes, Steve, the lunges are going to suck.  No, Steve, they're never going to get easier.  

Pretty dog gone good for her 4th day this week.  Way to go Cindy! Putting up with us for 4 days is no easy feat.  

And finally, at the end of the day, after treating the family to dinner at Olive Garden with tiramisu AND a slice of raspberry cheesecake, we had to get a picture of the kids whooping Mr. Tooth Decay. A bright smile helps a happy soul shine!

Honey Bunches O' Stuff

Just a photo of what the studio looked like before we opened. 

Lots of stuff on the books today for our instructors today. 

I almost went to the 5:30 am class with Mike, but that did happen. 

Mike had guys verses gals in a 4 station circuit.

Each team of two performed:

100 KB Swings

100 Medicine Ball Cleans

100 Box jumps

1000m row

The weight were scaled to each participant, but bottom line, the girls kicked ass.  

Then, one came back tonight for another class!  That the bees knees baby!

We gave our other classes the option of choosing from two workouts, and it was about 50:50.

#1

Thrusters for one minute

Follow with: 3 burpees + 3 hanging knee to elbows. 

Do this circuit until you reach 100 thrusters. 

#2

This is the Signature from Crossfit Coranado, so please don't give us credit for it.  

800m Sprint

30 wall balls

400m Sprint

30 wall balls

800m Sprint

30 wall balls

400 Sprint

20 wall balls 

Anything that involves sprints and wall balls is fine by me.  But that tells me that these exercises are my strengths.  I don't need to work on my strengths so much as I do my challenges.  Not my weaknesses, my CHALLENGES.  I, those whom work with me, nor any of our clients have weaknesses. We only have challenges.  

Thursters are a challenge for me.  

Fight Gone Bad is a major challenge for me. 

Walking past a Cold Stone without going inside and buying a Germanchokalate in a waffle is a challenge for me.  

Work on eliminating your challenges. Your strengths will always come naturally.  Only then will you become a Jedi.  Not afraid?  You will be. ...you will be.  

FINALLY MUSCLE UPS!

I am so darned excited that I nailed the muscle ups!  I haven't been able to pull one off since last October at the CrossFit Certification.  This was (so far) the happiest moment of my day today.  And I needed this boost today.  

 You know how you try, try, try and try again, and you just can't seem to find the solution to a problem?  I have tried solving the problem of the muscle up for 8 months!  

I am trimming down now and have also been working on strength training for hypertrophy instead of power, which means 12- 15 reps someday, 6-8 other days, with a couple minutes of break in between sets.  Not the most effect dynamic training, but it's a nice break from high intensity/high volume work, and it seems to be working.  Who knows if this is how the muscle up came to fruition, but  all I know is that I am super stoked that I nailed an awesome muscle up.  Totally rad.  Just awesome!

 

Tabata Something Else/BootCamp by Shelly/Strength with Steve

What a fun day at PPT & CrossFit Hillsboro.  

The day started off with Mike's 5:30 am CrossFit Rockstar Class.  

Stealth  (Maggie) has graduated to 15 push ups from her toes!  This is a big deal because there was no way she could have done this when she started.  She's a rock star!  

Shelly taught her Monday Mujeres Bootcamp and these ladies are dedicated animals.  Andrea ran about 20 miles this weekend and still came in for a Bootcamp.  Cindy doesn't miss a day unless the road from her house to the studio is hit by a meteorite and her Ford won't traverse over it (it could happen).  

Lindsay took a class through Tabata Something Else this evening.  No one puked, which is always good.  I have been on a Tababta kick since last Thursday when I did it for the first time, myself.  Now, I would like to think that I am in pretty good shape, but my quads STILL hurt.  How embarrassing.

 

Tabata is usually a 20sec:10sec work to rest ratio.   This particular circuit is:

8 - 20 second rounds of pull ups (substitute TRX vector pulls if needed)

8 - 20 second rounds of push ups

8 - 20 second rounds of sit ups

8 - 20 second rounds of air squats

Count each rep for points. 

Fortunately, we didn't quite get Mat giving us the bird, you know, the finger.  Yes, I know the finger, Goose.  I'm sorry, I, I hate it when it does that.  

Mat's actually a real pilot, so that's fitting.  

Steve had a heavy lifting day of chest, as you can see.  He's on a periodized program, and we're in his first microcycle.  All joking aside, this darn guy is just about as strong as I am in the chest.  Un-friggin-believable.   He has like 20 years on me....24!  Sheesh!

     

The "Wow Factor" of improved performance

25 reps of  leg raisers make me cry like a little girl sometimes. Luckily, I was just able to observe this time.  

For the record, this was the first time that Gabriel climbed the rope, and as luck would have it, I didn't remember my stopwatch.  

Today was a total recovery day for me personally because my legs really took a beating in the wind and thunderstorm yesterday. Just kidding,  but I took most of the clients through the Tabata Something Else (the workout I did yesterday).  My quads and lats feel like they were eaten by a wolf and regurgitated over a cliff.  Maybe I'll try it again in July or August.   

We measure a clients progression at PPT & CrossFit Hillsboro a little differently.  Not only do we perform body assessments, but we also track workouts by our a "timed event" performances.  In other words, we'll have a client perform a specific workout and track their time with a stopwatch.  We then run through this same program again in roughly  1 month, and we look for time improvements.  

What we expect is an increase of power output from the client.  One equation we use for this is: Power=Work/time. When clients look at their chart and see they have improved their performance by perhaps 2-3 minutes, compared to their baseline performance, the numbers speak for themselves and the 'wow' factor makes a presence. 

Girl just wanna have fun....

Shelly had a great time with just a couple of girls today.  I was lucky enough to torture a one-on-one client across the room.  Shelly wrote a program that I was so proud of the ladies for finishing:

25 reps 

Complete each exercise before moving to the next

400 meter run between each round

Finish with 400 m run

4 rounds for time. 

Total of 100 reps for each exercise.

BOSU thrusters

BOSU mountain climbers

Lateral BOSU DB lunge jumps

BOSU push ups

BOSU oblique crunch.

Cindy finished in 40:00 

Lynn in 42:00

I have yet to see Lynn lose her focus.  Very focused and driven. 

400m sprint in 1:30.  Nice job Champ!

Okay, I had to put these pics up because Penny wanted to friggin' kill me on Saturday.  The look she has in her eyes is "the killer instinct".  I have never seen her want to knock my block off so badly.  Nice try though, Penny.  Maybe next time. 
Nice straight right Penny, but no cigar.  No, she was not aiming for my mitts either! We're both sweating our butts off by this point too, since this was the last round (8 of 8).  

The TRX is so cool.  Here, I'm telling Marcelle to, "Come on Champ, walk those feet out more."  She's looking at me like I'm crazy, but she did it, and made all 12 look like a walk in the park.  

Pics from the starlight run

These are some more of the pics from the starlight run that we did, crossfit style. 

This is the end of the race, and you can't really tell from the photo, but it pretty much turned into a wet t-shirt contest.  It was about 80 degrees at this point. 

This finish line is in sight at last!
Mike didn't carry this above his head the whole way. He switch off arms every now and then. Then the ironman did a modified WOD the next day and ran 6 miles.  Show off.  Your fired.  


50 yards of burpees to the finish line.  And check out Shelly's cool shirt she made!  For God's sake Chuck, pick your head up!  And it appears that Chantal is either going down for a burpee or throwing up from a wicked hard, 1 hour 5 k.  

 

3 Combos for time by Lindsay

3 rounds through, for form and technique, not a timed event

This was not at all what I had in mind to do today, but Lindsay came in, put down her lunch box, and took us all to school.  

I cannot emphasize enough how much AWESOMENESS there is in this class.  Everyone one is so dedicated and excited to begin investing in themselves, and pushing their bodies by living on the margin of their existence.  This team is training with us for all the right reasons and each time that I see them, I feel such an overwhelming sense of gratitude and thankfulness that they choose to walk through our doors for another mind-freezing class. Though their muscles cry out "NO MORE!".  Their brain screams "STOP!" But their spirit commands "COME ON NANCY, IS THAT ALL YOU GOT!"

Everyday is such a blessing for us at PPT & C.H.  A big thanks to all you fighters. 

   

Clean split catch 15

Knee to elbows 21

KB swings Alt. 30

400m sprint

Wall balls 30

SDHP 15

Thruster 15

Meet Adam, 

Adam has lost 4% body fat in 3 weeks.  This guy holds his goals close to his heart.  He's coming along nicely. 

Andrea here is down, oh, about....18 pounds!  Rock it baby! 

Julie (the one with the Kbell) has lost.......a grand total of........70lbs!  Her strength has gone through the roof, but now she needs a new wardrobe.  Julie makes my heart melt.