Crossfit Portland

I had no idea there would be 6 CrossFit boxes within 3 miles of my hotel.  Spent a bit of time at 4am reviewing each daily wod. I ended  up sticking with my original plan even before I saw the wods and I was plenty happy.  I arrived at 5:45 and the place was a ghost town. I think it must be a New England thing to have everyone lined up and waiting way before the top of he hour.  The Gym had a nice vibe and layout.

Warm Up
1) Row 10 min @low SR
2) Squat Seq 2.0
WOD
Aerobic Power
AMRAP in 10 min @sustainable pace:
10 Shoulder to Overhead 75/53lbs
10 Burpee Box Jumps 20″
2 20m Shuttle Runs down & back 
5 rounds 9 reps

–5 min recovery–

AMRAP in 10 min @sustainable pace:
10 Wallballs 20/14lbs
10 T2B
10 KB Swings 53/36lbs

5 rounds 20 reps

I really enjoyed these workouts.

Recovery
5 min-
Band Supine Hamstring
Supine Scorpion

Rest day - Travel day

Considered going to the 5:30am class but decided that 8 days straight was probably 1 too many. Opted for an extra hour of sleep before work and a flight to Portland Oregon.

Kettlebell destruction

I believe this is my 6th straight day of crossfit without a day off and guess what I am having fun.  I realize that I am probably not getting all the benefits and my intensity is probably limited because I am not resting enough - but who cares.  This year I am not a slave to the opens and Dave Castro.  Im just enjoying working out which is why I was attracted to crossfit in the first place.  In a way its kind of sad that the Opens kind of destroyed my passion for the crossfit brand etc.

Nonetheless its Sunday and it was time to get my ass kicked by Rita.   I can barely make it through Rita's warmups without feeling tired and I definitely have to scale the KB weight in her wods. It would be nice to have some of the "sons of Jarrod" come in and do a class.   Sadly not a lot of other coaches or "games" athletes every join in on what is an underrated elective at Craic.  I will admit I was initially put off by Rita getting in my grill but in the end she was just holding me accountable to better form.

Warm up

2 rounds of
 10 Downward - upward Dog
10 Wall Facing Squats
KB Halos
10 Frisks

Skill: KB OH Squat
Tried both 1 armed and two armed


WOD: :
a1. 30 of KB Double Cleans, :30 Rest x5
a2. :15 Left, Right KB OH Squats, :30 Rest x6
a3. :30 of KB Burpees, :30 Rest x7

See even my vision was blurry after this wod

Early wod with Dennis

Dennis and I went in at 7am to get the wod in before the crowd.  Coach Mcevoy did a great job scaling 14.2 for the class. He ran it so that folks who didn't have c2b or OHS still got a workout in.  Well organized and well structured.  I had a full agenda for the day so just needed to get it in. Dennis of course made me go first.

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Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds) 

RX - 95lbs

Finished the first set in 1:30 -

2nd round got a little harder and Dennis was ready to stop me at 10 reps.  That would have been interesting to keep the rep count the same and see how long.  I guess they just wanted to speed things along, 

3rd round - I was doing a lot of bar watching.  I am happy this isnt for all the marbles this year as I just dont have the fire to wreck myself.   Got thru everything in the 14's but the last set of pullups.   

Total reps - 130.

On a roll

Its nice to be home and settle into a routine.  I have been consistently going to the 5:30am class and then dropping the kids off at school on the way into the new office.  All good.

7AMRAP
25-Wall Balls
20-Box Jumps
Row 350
Rest 5mins
x2
Rx:20/15,24/20

Round 1 - 1 rd 45 reps plus 290meters
Round 2 - 2 Rounds

Answered the bell

As much as I would have liked to have slept in I decided to get up and go to class.  Looked like a fun wod.  Partnered up with Jake and Andy for Hang Clean work

Hang Power Cleans 6-6-6-6-6


95, 135, 145, 155, 175
(20mins)
+
12min Ladder
2-Power Clean
2-Burpees
4-PC
4-Burps
6-Etc.
Rx:185/125

12 Rounds

A few crappy burpees in the last round. Would like to do this one again.

The workout that shall not be named

Programming Fran at 5:30am class should be considered a crime.    That Wod is absolutely brutal under any conditions.    I think the gym did a great job programming it so that everyone got the right level of stimulus regardless of how much you scaled it.

Here is how they planned it.

“Fran”
21-15-9
Thrusters
Pullups
Rx-95/65
10min cap
Int- x2 Rest 3mins 65/45
7min cap
Beg- x3 Rest 5mins 45/15
5min cap
I partnered with Andrew Paul and judged and cheered him on.  He set a PR which was quite awesome.

My strategy was to try and be paced and smooth.  Knocked out the first 21 of each unbroken no problem.   Then I got tired and broke things up probably more than I had to on both Thrusters and Pulllups in the round of 15.  The round of 9 is always a relief.  I just dont have the drive right now to push myself into that really dark place.   

 3:34 - Wasnt completely wrecked and I might be able to do that pace again with a 10-15 minute break.