Shit, Lindsay's back....

Man, I'm having mixed feelings about having a PhD from Intel working here as a CrossFit instructor. Combined partner warm up of:

100 squats

100 push ups

100 side winders

100 wall ball

Yea, I'd say that warmed us up.

A team of two has to complete each exercise before moving on to the next with one partner switching on and off, performing only 10 at a 10.

Unfortunately, the genius Emperor of PPT erased the separate WOD that Lindsay designed on the white board before writing it down to store in our archives.

It definitely involved many deadlifts, presses, push presses and 400 runs. Man, Lindsay can kick some major ass.

Tonight we also had the pleasure of working with some one-on-one clients and a trio which we turned into a friendly team conditioning hour. Great job tonight guys, but it went way to fast!

The lovely Chantal, kicking the guys' butts with after the WOD tonight.

Killer spidy push ups with BOSU.

The infamous Tuesday night trio.
This is a fun partner mirror drill. Two have to mirror everything the Captan does.
Oooo, Rope Thrasher. Scott was thrashed afterwards.
Really, Really Hard MetCon!

Slosh bar squats. Filled 2/3rds with water. Not easy.

This is Dan during.

This is Dan after.

Cool pic, Cian. Nice lift too.

Oh, this was still the warm up with 100 wall ball shots. It was a long night.

Cindy rock, just and just wanted to throw down some props to her.

Gorilla pull ups and FeCoRe (iron core).

Man, I really wish our video cam connection still worked because I got some awesome video of our class tonight.  The MetCon for the night was pretty simple:

21-15-9

Deadlift 135

24" box jump

Gorilla Burpee

Dumbell Snatch 35 lbs (21/side).

We scaled it a little bit for each person, and it turned out to be pretty intense.  Afterwards, we did one of my favorite modes of exercise, IronCore.  CrossFitter leaders hate this kind of work because it doesn't involve picking up really heavy things off the floor.  However, I believe that it only assists with the olympic, multi-joint & compound movements.  Plus it make people scream like little girls, and that makes me happy.  I have to tell you, I don't have the core endurance I used to since doing crossfit.  Must be getting lazy. 

Unfortunately I didn't get any pics of the FeCoRe portion because I was instructing while really digging the new Zumba cd we got at IDEA.  That's right, I dig Zumba.  Got a problem with that?Shakira Zumbas, you know.  Have you seen her latest video? OMG I feel like I have to go to confession after watching that! 

You're looking a little winded there, Cindy. I'm sure Shelly had you lunging from one side of Hillsboro to the other.  

The always beautiful Lisa. 
Tina, your a rockstar!  Nice hops!
That's just a kick as photo right there Janal.  

You needed this tonight Julie.  Great to have you in class. 
One burpee plus a jumping pull up = Gorilla Burpee.  ooo-000-000 aaaa-aa-aa-a!
Excellent action shot Nancy!
Recovery...It's so overrated. 

I just had throw this in there from this morning.  Cuties.  

 

Tabata Time

On your mark, ready set, let's go. The dance floor grows, I know you know I go psycho, when my new joint hits. I just can't sit, gotta get Tabata wit it, dats it!

Tabata Something Else

20sec on : 10 Sec off

Pull ups

Push ups

Sit ups

Air squats

Tabata Dumbbells

Alternatinc DB Plank Pulls

Non-linear alternating DB lunges

Thrusters

DB Push up with unilateral pull

I get so dog goned caught up in teach class that I forget to take pictures! I need an assistant. Dawna, where are you! The Wednesday class at noon has become one of our benchmark classes! The Radysis girls are always rockin. Cindy joined the group too. Captian Bewick often shows up when he's not chasing pirates on the high seas. Nancy is sticking it out and rocking, and when Rod isn't working graveyards he's getting his butt kicked. We love it, and we're glad you all do to!

This morning the AM fire-breathers continued with their strength series. Wednesdays are our leg day, and that means that Thursdays are the day when the toilet seems to drop a few extra feet closer to the center of the Earth.

We had a heavy day in class with 10 rep (not RM) squats. The difference between RM (Rep Max) and rep is: RM = max volume for perscribed reps (ex., 10 RM - a load which one can lift 10 times, but not 11). Rep = Perscribed repititions with any light external weight, or body weight.

After 10 Rep squats I kindly lead them through:

DB bench step ups 10/side

linear lunges 10/s

Another strength day on Friday, then benchmark/fast glycolysis on Saturday. Next week, we're changing the intensity and volume, which is known as undulating periodization. That's fancy schancy talk for an easy day, a heavy day, a fast day, and a Starbucks day.

Summer Newsletter

http://archive.constantcontact.com/fs054/1102192542126/archive/1102651247154.html

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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?

I LUV NEWBIES!

3 newbies in class today! All referrals of current clients. We love you guys! We're really flatter that you would let us kick your friends asses the same way we kick yours. It's the greatest compliment for us. We hope they liked it. We also apologize in advance for stairs, chairs, toilets and picking up things off the floor tomorrow.

Julie (pictures below) brought two tough cookies to class today, and worked her butt to the bone. Julie walked in here her first day and said she wanted to be the a "crossfit milf", and that's why we love her. A very hard worker, every time! It should be noted that "milf" is now a noun, and not so much an adjective anymore.

WOD

5 Thrusters

7 Hang Power Cleans

10 SDHP

30 min AMRAFP

Cindy and Nancy (above) rarely miss a class. They are officially CrossFit Junkies.

Another Nancy (below) was another one of the newbies. Great athlete and very excited to get started on CrossFit.

Here is Anthony. Lot's of fight inside this guy. First time in class and he did not give up or puke, which I am really not used to. Hope you can make it back champ.

And then there's Steve. Steve is the reason I (Chuck) am taking the day off today. My entire body hurts because of the workouts Steve is making me suffer through. See, he virtually requires me to workout with him during our session. I can barely push, pull or sit today.

Steve rocks.

Steve's WOD

10 weighted pull ups 18lbs

10 DB push press 25 lbs

10 sagital lunges

10 frontal lunges.

Ma-ma.

3

GO BUTCH GO!

Unfortunately, on Firefox, eveything I type on our blog gets underlined, and I have no idea how to take it off. It's not the worst thing in the world. No, the worst thing is how sore my ass still is (Chuck's ass, not Shelly's ass) after squats on Monday.

These are photos of Leon, Butch & Penny going through the WOD yesterday. It was basically Fran, with Rowning or running. They seemed to like it, but since I'm in a strength phase right now, there was no way in hell I was subjecting myself to a WOD like this.

Row 1000m or run 1mi
21 Thrusters 95 lbs
21 Pull ups
Row 750m or run 800m
"15"
"15"
Row 500m or run 400m
"9"
"9"




Peny was too tired to swear at or hit me last night. Hahahahaha!
Nice arms Leon (our in house marathoner. Good luck in Portland next month!). No idea why the underline dissapeared.
(Below). Now this is Scott. Scott is rockin' and I just had to get this bad ass photo of him going through push presses with the sun in the background.