Functional Sports Training

Never would I have thought that we would have a class at 6:30 AM on a Saturday, but they asketh, and, we.... giveth (?).

Conducted a lateral & rotational movement emphasis class this morning, with met cons in the last 10 minutes. I think they liked it, and their butts should be a little sore tomorrow. Thanks to Peter Twist & Todd Durkin for providing the method of the day (MOD).

Another WOD

CrossFit will incorporate one of, or a combination of these three modalities: 1) Gymnastic; 2) Weighted; 3) Monostructural. Tonight, Chantal largely used gymnastic moves for the workouts, as you can see below.

As you can see, the "weighted", or external load in the workout is the overhead squat and the medicine ball squat slam. Though the TRX is an external piece of equipment, it's the internal body weight and vector which determine the load.

Great day here at the studio. Blessed to do what we do.

The Fit Hit The Fran Today!

The improvements made by each participant today easily validates the efficacy of the methodology we use here at CrossFit Hillsboro. Each person has made extraordinary gains in not just their performance, but also their psychological readiness & toughness. That which seemed so far out of reach not long ago is now within their grasp, and this makes us very proud.

While certainly not the only methodology available for people to utilize in their fitness program, we believe this kind of functional exercise executed at high intensity is the methodology of the future of the fitness world. We can only hope and pray that the rest of the fitness industry accepts us with open arms and an open mind.

When properly designed and executed in a safe manner, these high intensity workouts produce sustained, progressively linear results, over time and develop each bioenergetic pathway while also enhancing the biomechanical, physiological & neurological system from fingernail to the toenail.

Thank you everyone for giving it your all and showing us what's inside of you.

Name Time Previous Time

Shawn 11:00 14:10

Julie C 8:45

Maggie 9:29 11:58

Dawna 5:30 7:43

Andrew 4:36 7:38

Bob 7:24

Max 9:34 12:28

Atlanta 8:10

Nick 6:23

Julie F. 9:34

Zane 7:42 21:51 (Rx @95lbs)

This was so heavy for Shawn, but she knocked out 65lbs.

55lbs for Stealth.

Awesome pic of Ralyene @ 45 lbs.

Max @ 75 lbs.

Upcoming CrossFit Foundations Workshop

Are you ready to take your fitness to the next level?

Join us Saturday, August 29th

from 12-4pm

for our next CrossFit Foundations workshop.

There's fit, and then there's CrossFit.

Your workout is our warm up.

No, it doesn't get any easier. Yes, it's gonna' suck.

No mirrors. No machines. No egos.

Where the fit hits the Fran.

We don't use machines. We make them.

I could go on all day, but I think you catch my drift.

Prepare to experience working out in a way you never have before.

"What is CrossFit?"

"What does CrossFit look like?"

More pics

And more yet

If you've been thinking about jumping in and becoming a part of the global fitness phenomenon that is CrossFit, you don't want to miss this workshop.

The Foundations Workshop is a 4-hour hands on course which teaches aspiring CrossFitters how to properly execute the 9 fundamental exercises of CrossFit. Participants are not expected to master these 9 exercises in just 4 hours, however, with our experienced coaching staff you will become comfortable executing these movements in a group setting.

Completion of this course and ability to show proficiency in performance of these foundational movements is mandatory in order to advance to CrossFit group sessions.

Click here for more information on the content of CrossFit Foundations Workshop.

What: CrossFit Foundations Workshop

When: Saturday 8/29/09

Time: 12-4pm

Cost: $199*

Where: Pacific Personal Training

Healthy snacks will be provided

If you aren't able to attend this workshop, consider option "B":

Four 1-hour personal training sessions with certified CrossFit instructor.

These sessions must be completed prior to enrolling in CrossFit group sessions. ($284*)

*The CrossFit Foundations registration fee includes your first two weeks

of unlimited CrossFit classes.

If you are a CrossFit Foundations graduate, we encourage you to

attend this course as a refresher at NO CHARGE.

Register NOW!

Awesome Speaker, Motivator & WOD

As most of you know, Shelly & I went to a kick ass conference in Cali last week to learn the latest WODs & see the latest gadgets. All I can say is....WOW. There was some great stuff, and then some - how should I say - some really -um, well, you get the idea. What the hell am I going to do with 5,000 mg of vitamin B? I think I saw one lady mixing a cocktail while doing the grapevine. What was that all about? Core, maybe?

Anyway, I took class through some things I learned from Todd Durkin & J.C..

Leg Cranks, Push Cranks

Circuit 1

Bosu lateral 1,2,3

Frontal Plane band shuffles

Transverse lunge w/med ball throw

Circuit 2

Bosu transverse 180's

Sag. flying lunge med ball explosion

Tubing overhead squat.

They seemed to like it.

Okay, So this wasn't part of the WOD, but it was the last breakfast that I had in LA with my wife and cousin Nicole. This is my favorite Mexican breakfast, Chorizo y huevos con arroz, frijoles y tortillas de maiz, AKA, the clogger. I don't think Paul Check would approve, but I figured, "What the hell. I'm on vacation!"

CrossFit & IDEA World

Unfortunately, photos cannot be uploaded right now, but we'll post them soon. 

I can't believe I don't have a real phone.  Everyone is Tweeting or posting to Facebook from all of these classes Shelly & I are taking using their iphones, Blackberries, Palm Pre, make-up compacts, etc. Things are also a little more expensive here in The OC, like: 12 bucks a day to access the convention centers wi-fi network, 10 bucks a day for parking (each time you enter and leave the property at the convention center), and 9 smackers for a glass of merlot.  Shelly & I have decided to immediately raise our rates at the studio to fund our vacationing wi-fi, parking and drinking binges. 

Shelly and I had some great classes yesterday. I started off with IndoRow which is an indoor, rowing class.  The rower is similar to the Concept 2 we have, but it uses an actual water barrel for resistance and when there are 30 people in sync in a small room, the sound of the swoosh is amazingly chill.  In fact,  I won a t-shirt from Jay Blanik (an awesome fit pro) which I humbly accepted since he nominated me as the MVP for my team at the end of the day.      

Shelly had another class with Tony Horton today, 10 Minute Trainer.  She learned a new push up that you ladies are going to love.  Man that guy is ripped! he's 50 years old too. Then we took some blogging classes and only one of them was worth paying for.  I felt like one of the kids in stuck in class during Ferris Buhler's Day Off. Shelly & I have decided that we pretty much need a full time, social networking, representative of first impression at the front desk.   

Oh yea, I won another shirt & DVD from Todd Durkin for being an effin bad ass. Okay, actually he was just drawing names from hat.  

Oh yea, I almost beat Tony Horton on the IndoRow too, but he still took me by one meter.  I'll try again today.  

Lastly, Shelly & I both took "Metabolic Conditioning" with Fraiser Quelch. Fraiser is a world class program director and among other things, is on the development & training team for TRX.  He is also a great guy whom I now call my friend.   Now, Shelly & I roll up in their with our CrossFit & Pac PT flair to hear what this cat had to say about MetCons.  MetCons are the type of workouts that CrossFit puts together like, Fran, Nasty Girls, Cindy, etc.  Right off the bat, Faiser asks if there are any CrossFit owners in the house. We give a hoot N' holla, and he looks our way with a kind of "ahh shit" look.  

For the most part, he was really making a statement about why people should not really participate in CrossFit and that while it may have its benefits, it still have some major improvements to make.  Especially in the field of multi planar conditioning.  

He asks, "can anyone do a muscle up?"  I raise my hand.  He says, "One guy in a room full of some of the world best fitness professionals."  I smile & nod, like "yea boyeeee!"  

Then, what does he do?  He plays a video of CrossFit Nasty Girls.  Remember the one with the 3 girls doing air squats, muscle ups and hang power cleans?  Well, he only showed the last 4 reps that Nicole did to complete the workout. The crowd is in a state of disgusted disbelief as they watch her give her everything to finish. After the film was over, I had to pipe in and defend her athletic ability and knowledge of proper, high intensity lifting.  There was quite a lot of whispering in the room after that, like, "who the hell does that guy think he is and who would ever train with him?"  Or, " No one should ever work like that, and I would never make a client to that.".  I didn't expect anyone to understand CrossFit like you all do, because after all, yes, it's a cult - but a good cult.  

Fraiser came up to me afterwards and wanted to assure me that he didn't mean any offense and respected what we were doing in CrossFit.  We then explained to him that we are not just a CrossFit facility, but a personal training studio with certified strength & conditioning coaches & certified personal trainers.    

I friggin loved every minute of it because for most of the hour, he, Shelly & I were talking back & forth throughout the entire seminar on CrossFit.  It was phenomenal exposure for us, and a couple of international people came up afterwards and asked us lots of questions on the fire breathing beast.  

The best thing is, this session is available online for fitness pros all over the world to purchase & view at Ideafit.com.  That's going to be great.  

Okay, off to day 3.  Wish us luck. 

   

3RM Deadlifts

Really interactive class today. 

3RM Deadlift. 

Box Push ups x's 10. 

6 rounds

1st)   8Rep

2nd) 6 Rep

3rd) 5 Rep

4, 5, 6) 3 RM

Follow each set with Box push up.

1 set of 10 rep Turkish Get-ups with 10 T-Stabilization push-ups. 

cool down & stretch

I always love using the SAQ ladder for warm ups.  It really challenges peoples' coordination and ignites the learning process of the brain and motor units of the muscles.  

Andrew maxed out at 335lbs

Maggie and Beth rocked it at 155lbs.  


Dawna hit 155 after Maggie and Beth nailed it.  
Damn right Zane.  If your not bleeding, your not working hard enough. 
155 for Beth.  She's about 105-110 lbs.  Very nice. 
Yea!  Work it Stealth!  Look at the muscle growth on the shoulders and lats.  Love where the lats originate under the arms too.  

CrossFit Brutus

This workout was a bear for everyone. Whether using PVC or an Oly Bar, the volume of work load seemed a little more than typical for a CrossFit WOD. Good times though. This is a ladder of a traditional power exercises with strength & gymnastic movements.

Scale with knee push ups & PVC.

Rx weight 40% body weight.

I believe CrossFit Vancouver made this workout, so hats off to them and thank you very much.

1 Hang Power Snatch, 1 Overhead Squat, 1 ring dip

2 Hang Power Snatch, 2 Overhead Squats, 2 ring dips

3 ""

to 10

800m Run

10 Hang Power Snatch, 10 Overhead Squat, 10 ring dips

back down to

1

Alex here is an old friend visiting us from CrossFit Lee High in Pennsylvania. He has some of the best conditioning and total work capacity of anyone in the studio. Tough kid.

Will's practices his Snatch with an empty bar. Will long extremities require much more power output than most others.

Scott is our newest member and his coachability is terrific. Very patient and knows the margins of his existence. He makes our job very easy. Hey, nice guitar too.

Raylene has always had great form on the overhead squat. Let's all pray that her shoulder injury heals very quickly.

This was from a different class, but Cindy's form looks so bad ass that I just had to post this pic.

Wake Up! Hillsboro

This morning we hosted Wake Up! Hillsboro, a signature networking event with the Hillsboro Chamber of Commerce. There were about 40 business people in attendance. We had a great time rubbing elbows and making some new friends while introducing everyone to the importance of functional fitness. A couple guys even decided to give the rope climb a try.

Great job, Jarod and Bob! We have met some wonderful people with the

Chamber and look forward to growing a lasting relationship with them.

Stay tuned for our hosting stint of Westside Business Women, coming up in October.

Click here to view more pictures of Wake Up! Hillsboro.

CrossFit Hillsboro deeply thanks CrossFit Cornado for "Fran's Boyfriend".

This is Steve. Steve took part in our WOD today. Steve is toast.

"Fran's Boyfriend is a ____!" Remarked one of our participants this morning.
We have to admit, this is a fire-breathing workout that we borrowed from CrossFit
Cornado. This very complex dumbbell & pull-up routine is a total body, finger nails to toe nails, ass-kicking scorcher. The core-to-extremity & kinetic chain stability requirements exhausts each bioenergetic pathway and lights your metabolism on "FIIIIYAAAA!!!" As AC/DC and Artie Lang would say.

This is rockstar beth. She carefully navigated through the WOD with 20lb DB's & jumping pull ups. Really impressive.

Derek powered though this in typical fashion, making it look like a piece of cake.

Awesome form Beth.

Beth, Derek & Connie are done, and they were kind enough to stick around and motivate Will until he finished. BTW, Will & Beth are married, and she made him finish. I think one of them is sleeping on the couch.

Andrea had one of the quickest times on this WOD at about 25 minutes. Yea, it took Chuck 44.

Nice pile of sweat though.

Here is steve at about 6 minutes into the workout. He keeps lying down! Way to go Steve. That was no cakewalk, Champ.

Well, Chuck had to throw this one in here. This was the hardest WOD he ever completed...so far. This was almost as bad as sparing 10 rounds with Butch & Penny.

Doesn't count unless the chin clears the bar, and luckily, Chuck has an oversized chin.

The Rx weights are 45 lb dumbbell for men, 25 lb for women. Someone said afterwards that he was going home to cry for 3 hours.

Okay gang, Shelly & I thought we would try this out for a month or two: Refer a friend who becomes a client of PPT, & and you train for one month free. Refer a friend once per month who becomes a client, and never pay for training again! Do you like apples? Well how about them apples? Feel free to ask us questions.