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TJ made it to the final round!!! Top 6 in the event!!!
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ATTENTION SCFrs!!!!!! We officially will be having monthly trips to Olympic Gymnastics Center for working on technique and having fun! Every 1st Monday of the month we will meet there at 8pm and hang out! It will be $5. See you there May 5th!
This post is a bit long, but very important. After some observation and thought, we will be trying a new gym hour format in the evening (currently only the evening). We will be having structured start times for WODs. Don't confuse structure times with set class times. WOD start times will be determined by the amount of time warm up, strength, and WODs take. Day to day WODs can start on the hour, 45 minute, or half hour. It will be posted on the board how often WODs are starting. For example, if you come into the gym at 4:50pm and the next WOD time starts at 5pm, you will have from 4:50pm to 5:29pm to get your warm up, strength, and set up for the WOD (for example have your barbell figured out and loaded, kettle bell ready, box jump, nervous pee done, shoes changed, etc) ready for the 3-2-1 at 5:30pm. We value everyone's time and hope structure WOD times creates efficiency in getting people through the evening. This new structure times will start tomorrow. Yes. Friday. We ask for your patience and understanding as we work through the kinks and flow.
Great time to study for tomorrow's work! http://www.tabatatimes.com/coaching-roundtable-crossfit-open-13-3-tips-and-advice/
A study by the University of Pennsylvania found that people with more diversity in their diets tend to get seven to eight hours of sleep. Less alcohol and fewer carbs, general signs of a healthier diet, were also more common in those who get a full night's sleep.
A. Mobility B. WOD Clean Complex: 2 Hanging Power Cleans, 1 Hanging Squat Clean, 1 Jerk Start with a empty bar and gradually add weight. Work on your speed and focus on form. 20 Minutes C. Met-Con 2 KB Swings 2 Med Ball Sit-Ups 4 KB Swings 4 Med Ball Sit-Ups 6.... 6.. 8.... 8.. 10... 10... 8 min AMRAP Score=Reps
Thursday 41714 Warmup/mobility Fitness Strength: 4 sets of -10 Box Step-Ups Rest 45-60 seconds -10 Bent over row Rest 45-60 seconds -3 jerk balanced Rest 45-60 seconds Performance Strength: Jerk Balance 3x3 *start with empty bar and make it perfect 12 min to build to a heavyish split jerk WOD: 3 sets for max reps of -30 seconds of Double-Unders 30 seconds of Rest -30 seconds of Ground to Overhead 135/95 30 seconds of Rest -30 seconds of cal row 30 seconds of Rest Cool down: Foam roll
Save The Date: Calling all CrossFit SW Portland athletes, join us for our... What: Annual StarLight WOD When: Saturday, May 31st 6:30pm. Where: CFSWP Paleo BBQ/Potluck to follow WOD! Bring a friend to join in on the fun for this free wod (we can scale it for them), some meat to grill and or your favorite paleo dish.
Workout of the Day: WEDNESDAY A.) 4 sets (NO SHOES) 3 sets Deadlift x 3 Reps (work up to a heavy touch and go), 1 set of 15 Immediately after last set of 3, drop weight 30-40% and do 1 set of 15-20 reps B.) 3 Sets Maxercist Row x 10/10 (2 second hold each rep) Rest :60 seconds C.) For Time: 25 Squats 25 Lunges (each leg) 25 Situps 25 DB Push Press 25 Push Ups 25 K2E 25 Lying DB Triceps Extensions 25 Ring Row