Catch up...

Time to catch up on some pictures from the last few weeks...

Tina's working on her jumping pull-up.

Looking forward to having her back in the studio next week!

Cindy is totally awesome. She brings 100% every class.

She has gotten so strong and she's looking amazing!

Nice shrug, Raylene. Trisha and Raylene working on cleans.

Sarah with her ball tuck.

Boot camp girls (l-r: Lynn, Trisha, Cindy, and Sabrina)

This was a particularly challenging workout- all on the BOSU:

25, 20, 15, 10, 5 reps of

-squat thrusts

-lateral tap across

-push ups

-mountain climbers

-crunches

Here's Matt with his kettlebell.

Chuck with Harry, our 78-yr. old whipper-snapper working on standing from a seated position.

I think this is one of the coolest pics we've taken so far at the studio.

Chuck stenciled and painted the NSCA logo on the wall.

Lynn's working with the medicine ball.

Marcelle always wants to drag Chuck around.

Here's the amazing Cindy again. She's getting so darned close to that pull-up!

Lisa's back there working hard, too!

Andrea with the kettlebell snatch and Trisha with the clean.

Trisha is a natural at power lifting. Impeccable form.

Trisha and Andrea partner up on the BOSU med ball toss/crunch.

Andrea. This girl is friggin' tough! So strong. Look at the depth on that TRX push up!

Andrea, Nancy, Lisa and Cindy working their way through boot camp circuits.

Join us for a class sometime! We have 15 classes per week on the schedule between CrossFit, Boot Camp, and Power Vinyasa Yoga. Your first class is FREE!

Click here for our schedule.

Specialty Skill & Zorts Nutrition.

Last week some of our CrossFitters asked us if we would be willing to hold a few extra classes a week to discuss and review our sports nutrition philosophy and the CrossFit methodology of lifting techniques. The best part about this is that THEY approached US with the willingness, drive and desire to perform and feel their best, and they were willing to dedicate the time toward this goal. These dynamic classes are all part of our growing commitment simply provide was our guests want - to get their butt's kicked in a driven format with linear, documented progression.

So, if it not entirely sports nutrition, and not entire The Zone, are they following The Zorts Nutrition?

Below is a diagram of a guest's food journal. She has drawn out her daily alloted blocks as recommended by The Zone. Very nice work. Much more dedicated than I am!

Below is the chart Mike created and gave to guests. The more detail, the better success. Thank you Mike.

CrossFitters are notorious for following The Zone diet which is a higher protein, lower carbohydrate diet. The more that I study The Zone, the more I like it. I have a background in sports nutrition, and basically, Dr. Sears (creator of The Zone) is telling us that the nutritionist are wrong. You don't need to carbo load. You do not need breads, whole wheat pastas, grains, cereals and sugars in order to be a successful athlete. Instead of 50:25:25 - Carb:Protein:Fat ration, Dr. Sears recommends 40:30:30. This is a whole new animal for us to adapt, and that is why we have placed CrossFit instructor Mike Healy in charge of spearheading this operation. He has done a great job at sharing his insight and providing material for the class to log their food intake. We have also created a 6 week challenge for these participants with winner receiving a complimentary foot massage from Chuck. Ewwwww.

Mike here demonstrating the kipping pull up with hip extension. We like to start off participants in a supported hang position before progressing to suspension.

In order to measure their progression, we have also started baseline performance testing for selected CrossFit workouts. Participants have now completed Fight Gone Bad & Fran. Friday July 17th, they will also have their 'Kelly' time.

We also assessed "flex hang time", that is holding your head above the bar with your arms flexed for as long as possible. I just barely got a pic of Max reaching his limit of about 60 seconds.

And finally, we had a duet come in today for some function, fun conditioning, a few tail pipes (pictured below), and even a few F-bombs, which really, REALLY makes us do the happy laugh.

250m sprint row

25lb KB hold

3 rounds each

Recovery with electrolytes.

Every week just feels better and better at the studio.  More and more people.  Harder, faster, more intense workouts.  Linear progression for everyone, everyweek.  It's so awesome to witness so many achieve so much with so little.  We're going to need a bigger space pretty soon!

There were two highlights this week at PPT & CH.

1) Our nutritional seminar that our CrossFit instructor, Mike Healy and Chuck put on for our morning CrossFitters.  We are in the process of merging The Zone with sports nutrition and supplementation to make dietary intake easier for our clients with real lives outside of the studio.  While there are many diets out there today, we are most comfortable with recommending The Zone as a functional, healthy and healing nutritional plan for most people.  we also have our roots in sports nutrition and supplementation however, and we believe it's important to merge the two for optimal performance.  We will be offering more on this venture in the near future.  

2) Our first Fight Gone Bad heat.  Our a.m. CrossFitters were prepared for this heat and did very well for their first time.  Before the bell rang for round 1, partners were chosen and their stomachs started to churn with butterflies.  The churn was drowned out by the score from the 300 soundtrack on the overhead system,  sharpening their competitive edge for the 17 minutes of hell which awaited them. 

Fight Gone Bad is a conditioning program developed by CrossFit creator, Coach Glassman, for  BJ Sing, a world-class MMA fighter.  Coach Glassman wanted to develop a conditioning program to simulate the metabolic effects of a real MMA fight of 3, 5 minute rounds with a 1 minute break between rounds. What he came up with was the following:

3 rounds

1) 1 min 20lb Wall Balls

2) 1 min 75lb Sumo Dead High Pulls

3) 1 min 24" Box Jumps

4) 1 min 75 lb Push Press

5) 1 min Row machine

1 min break

The goal is to keep track of your repetitions as points, and on the rower, your calories for points.  Person with the highest score at the Rx weights, wins.  It's very fun, and one of the hardest things we have ever done (Fran might be tougher though). 

Mike did a great job guiding &  motivating everyone through the workout, printing up score cards, and he even printed up FGB tattoos for everyone.  We're very lucky to have him around, because Chuck would have just given everyone a high five, then kicked them out at 6:30. 

We finished the week off with a little bbq at the studio on Friday night.  Perfect evening for a bbq too, because we all needed the electrolytes from FBG. Raylene actually came back for a second workout that evening!  Amazing job Champ!  The good thing about brew is that it has more electrolytes than beer.  The bad thing is that Chuck was drunk after 1/2 a Coors Light in a can.  

For whatever reason, Gabriel decided to jump on the treadmill and just started training for the Run Like Hell 1/2 marathon. First he wanted to job for 10 minutes, then 15, then 20, 25, 30, and he called it good at 31 minutes/ 2miles!   So Proud of him!  Butch was at his side the whole time too with words of encouragement.  

Awesome job Gabe! He was so sweaty and soaked.  

Now Gavin is well on his way to becoming a natural CrossFitter.  There's Penny helping him on his muscle-ups.  

Show off. 

And I couldn't pass up the opportunity to dance with Penny to Marty Robbins "El Paso", one of my all time favorites.  

Chuck & Shelly also registered for the IDEA World fitness convention in California this August.  This is vitally important to all of our clients because of the world class programming that we will bring back to share with everyone.  Without going to these types of conventions and learning from our colleagues , Shelly & Chuck would have never been able to open a successful training studio with fun bbq's & brew on Friday nights.  

We are still planning our 1 year celebration for September, and we'll be sure to make it a good one for all of you CrossFitters!  

 

Didn't even need the AC today

So today was the first day that Charlie was able to function after the 4th of July parade with his Angels.  It was hot, and we mean like Tarzan hot.  No wait, like Fear and Loathing in Las Vegas hot.  Okay, maybe not that hot, but still hot enough to make the whole thing a wonderfully bad idea.

Nearly 3 miles of lunges, thrusters, tire flips, push ups and improv MJ dancing..wwwoooooo!

This was a really nice clean & press and walk, with cheers from the crowd, by Shelly.  Nice job Babe!  

We took turns rolling and flipping the tire, and the on lookers loved it!  The angels rocked it. 
It's about 300 pounds.  
A special thank you to Lance for driving the old beast.  Warm thanks to everyone.  Left to right: Lance, Kristin, Andrea (standing), Chantal, Chuck, Shelly, Cindy (standing), Nancy and Stealth...I mean Maggie.  And thanks to all of the hood rats in the truck that handed out all of our candy in the first 2 minutes.  Gabe, Gavin, Logan, Sophia, Hailey & Alyssa.  All great kids who were very well behaved.  Thank you.   
Nice guns Stealth, I mean, "Mrs Schuler!" As one of her kids yelled out from the crowd.  
Today was great, namely because it didn't break 80 degrees all day. It was darn right chilly when we stepped out the door which this morning and that made us very happy because we're sick of keeping the AC on.  The Filthy 50 is no fun to partake in when it's 90-100 outside either.  

This took them a little longer than I thought; About an hour and 5 minutes, including warm up.  

Carlie is rockin the KB's though, and I don't know why my text is now blue.  

Beth is in her second week and is a natural.  Excellent extension and oxidative system too, I might add. A very well rounded athlete. 

Not part of the workout, but I just like this picture of Julie and Mary Lou at the studio.  2 more of Charlie's Angels.  

Filthy 50!

50 box jumps
50 jumping pullups
50 kb swings
50 walking lunges
50 knees to elbows
50 push press (45#)
50 back extensions
50 thrusters (45#)
50 burpees

50 double unders, or 100 skips

 

Holy Hotness

Oh Nelly, what a week! Can we just hire a part-time blogger? What about an intern for credit?

This week was great for many reasons. Let us hit just a few:

We got ink in the Hillsboro Argus by reporter Susan Gordanier. She couldn't get Chuck to shut up about PPT & CrossFit and ended up writing a nice article on us and the studio. Lindsay, Adam, the CrossFit girls and even Coach Glassman (founder of CrossFit) received some respectable acknowledgements.

Chuck begrudgingly accepted his "first place in age group" trophy from Sherri & Alex McMillian of Northwest Personal Training for their Summer Solstice Run and humbly put it smack dab in the center of the front desk. That was definitely a first because the only thing he ever finished first in as a kid was a mac n' cheese eating contest. He wasn't any kind of notable athlete growing up and as a matter of fact, he was even cut from high school varsity football. No hard feelings though coach, because in the long run, he marrieds a hottie.

Mike took a CrossFit Nutrition seminar at CrossFit Portland on the Paleo Diet. Paleo is a high protein diet, similar to The Zone, where the macronutrients are 40:30:30 protein:carbs:fat. Most serious CrossFitters follow a diet like this, but I really enjoy Cold Stone way too much. It's a very successful program and we are slowing transitioning into it, but it's hard to wrap our heads around such a plan when we have been such advocates of high complex carb diets for athletic performance. We don't know everything, and we're always learning.

We had a couple new guests start up this week: Rachel Kim and Max Ginsburg. They both have great attitudes and we're very excited to start kicking their butt. Congratulations to the both of you!

Our little guy Gabriel also had a first: A kipping pull up on the rings. Yea, he's 6!

We bring him to the studio a few day's a week and he loves getting in a good workout. He gets to play on the Mac for a while, then lift, mac, lift, etc. The kid rocks, and he spanked me at Wii Fit soccer too.

Tomorrow we are participating in our first parade and we're so very thankful that so many of our clients are coming with us! It's going to be CrossFit style again, with our 5' tire, so it should be fun. Bar -b-que and brew at the studio afterwards too, because after all, there are more electrolytes in a beer than in a sports drink. Bottoms up baby!

Everyone have a great and safe weekend!

Chuck-a-nator

AMRAP

Beautiful day for an ass kicking:
AMRAP: 10 reps:1) Ball Cleans/Burpees; 2) Deadlift/Hang Power Cleans; 3) Wallball/KB-Swings/Box Jumps. Bewicks also beat the hell out of each other for 11, 2 minute rounds w/30 sec break.

Beth (below), is one of our new members, and is a natural. She is getting married in just about a month, and joined our CrossFit classes to become "Fit to be Tied!" Excellent form Beth, and great to have you. Beth also gave us a huge compliment after deciding to training with us.   She said that she joined because "...there was no bullshit when I met you and Shelly". Thanks Beth. We like to think that we're a 'no B.S.' place, too.

Raylene just all out rocks. She wasn't sure if she could do the deads and HPC with weights on the bar, but after a little encouragement, she did it.

Violent upward explosion.

Beautiful scoop n' catch.
Believe it or not, these two beat the hell out of one another for 35 minutes every Saturday. It's good clean fun and Butch is usually the only one who takes a beating. In this shot, Penny is poised to throw a counter right hook to Butch's body. It didn't take him long to learn to block after that.

HIllsboro Argus & "Ruth"

Another great day at the performance training studio. I had to upload some of these pics of Gabe because they are just so darned cute. Really focused, and this is something we have not taken the time to teach him.

We took the participants through some great workouts this week like "Ruth" which was is a bunch of hanging knees to elbows, push ups, pull ups, lunges, etc and everyone finished with great times. One in particular, just smoked everyone though by about 3 minutes, and I think her performance brought out the competitive spirit in a few other people (aka, they were really pissed off).

Our morning classes are going through the roof and we would like to say a special thank you to all whom are making it possible. The new recruits should make it really fun too! 5:30 am is a hell of time to get your butts kicked, so here's a shout out for you!

Last night one of our clients had an awesome, radical dance rehearsal that we got to go to, but they didn't let us take any pics! We were able to get behind the stage with one of the stars of the show, Lisa Nimo! Great job last night Champ!

And lastly, I decided to roll the stair stepper being the front desk to get a little cardio in while taking care of the admin stuff. Now if I could only figure out a way to power my imac with this potential energy.

"Lindsay"

I don't know where she comes up with this stuff, but Lindsay, our Ph.D. intern (not kidding) must have eaten one of those "crazy" sandwiches for lunch today, or got tied to the tracks and run over by the pissed off train at work, which apparently happens a lot to people who work Fab 20 or D1 D. She designed a workout, similar to "Linda":

Overhead Squat

Deadlifts

Floor Wipers

Kleans (cleans with a kettle bell).

Bonus = 400m run

10/9/8/7/6/5/4/3/2/1

(only run the bonus once after each round)

We don't choose to post Rx weights because there is such a vast difference of athletic abilities in class, plus there are many people with orthopedic and or skeletal muscular concerns whom just could not handle a 20 lb overhead squat. Instead, we will choose a weight that the guest will "most likely" be able to perform. If it's too heavy or light, we make adjustments for them, with their permission.

Susan from the Hillsboro Argus also came out today, interviewed us and a few clients and will be writing an article this week on CrossFit Hillsboro & Pacific Personal Training and posting it either Friday or Monday. We're really flattered that she would come out to the performance center and spend some time with us.

Everyone just kicked ass today. Adam (the one in the black shirt), thank the Lord, found out last week that he will not be deployed to Afghanistan next January, but he's still coming to class and doing such an awesome job, with a well concerted effort to stick to his new lifestyle. We're very proud of him and thankful that he will remain out of harms way. We can only imagine how happy his wife must be.

Raylene has fallen out of the cardio tree and hit every branch on the way down. She has lost 8 pounds, or 5% of body fat and a total of 6.5"! This is what happens when you come to CrossFit twice per day. The pic below is from tonight. Her original waist circumference was 37" and tonight she measured 33.75". We couldn't be happier, and we did ask her if it was alright if we put up this pic. "As long as you don't make me look fat, Chuck!" was her only concern.

There are so many awesome success stories that our clients have and maybe one day we can have a social online wall of fame. For now, we'll just stick to the old archaic way of blogging.

And Happy Birthday to Dahli (below)! She said tonight's class was "...the most grueling", so we'll take that as a compliment. Consider it our gift to you.

Hopper Friday & Irish Spring

I made a hopper deck today and used it for the first time. Wow, talk about random.

I added about 30 different exercises and had the clients choose randomly from them.

The timer was set to a 45 second work station with a 30 second rest. 35 total minutes of intervals after the dynamic warm up.

There are quite a few things to choose from in the performance area, so there is stuff everywhere from the last 2 workouts and it's a mess in here. Boxing gloves, hurdles, 50' manilla ropes, dumbbells, lacrosse sticks, cats and dogs living together, MASS HYSTERIA! Don't tell Shelly. I'm just going to wash up with some Irish Spring body wash and forget about the rest.

Speaking of Irish, we have Irish, Italian, Mexican kids, so from what we can tell, we are raising a house full of boxers.