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.

Cool As Ice

Okay, so it's not as Cool As Ice, but it was 10 degrees hotter yesterday morning.

Had a great, dynamic class today, including an outdoor, interactive, partner warm up.

Max said that the warm up was like the workout. Glad he enjoyed it!

Today's WOD was Nicole. Not as much of a pain in the ass as Chelsey, Cindy or Fran,

but a lung buster, none-the-less.

Max Pull ups

400m sprint

AsManyRoundsAPossable (AMRAP).

20 min.

Stealth here has turn into a friggin' rockstar! She nailed about 10 of these in a row.

AM Beat The Heat Workout

Even though it was 5:30 in the morning, there was still sweat everywhere.... gross.

Nice program Mike.

3 rounds

2 min work

30 seconds rest (I love the USA Amateur boxing round times)

push press 45lb bar

Burpee

35lb KB 2 arm swing

Mountain Climbers

That how we like em'!

Always good to see Max recovering from a hard workout.

Beth here is pretty much a rock star. She came into CrossFit like she owned the place, and quite frankly, ran her husband into the ground. Way to go Beth!

And then there's Dawna (in the purple). I wish I had video of her plank competition with Janal. They were close, and Dawna was shaking, but she was the last woman standing. Sweep the leg next time Dawna!

I cannot tell a lie

I would be lying if I said that our AC in the studio worked perfectly.  At 5 pm, it was 85 degrees inside.  That's as cool as we could get it, which really sucks for participants.  Soon we will have a full on AC system and PPT will resemble the icy plant Hoth, secret fortress of the hidden rebel base.

90 seconds work station

45 seconds recovery 

2 rounds 

Jumping Pull ups

Dynamax 20lb ball slams

Air squats

TRX push up

Variable height box jumps

Unilateral dumbbell split snatch

This class was lead by Chantal, in an 85 degree studio.  Fun, but not easy.     

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.