10-31 HAPPY HALLOWEEN!

Happy Halloween!

Everyone who wears a costume today will be entered into a raffle to win a NEW CFSWP hoodie! Must post picture of it before or after WOD on our Facebook page to register and include size! ;D

Last class is at 5:30pm today!
Halloween update!

Just a quick reminder that our last class on Halloween will start at 5:30pm. So get in here early!

Surprise WOD: RIP

Happy Halloween ALL! ;D\\\

*Congrats Kat; She was the only one to pos her costume …two steps in this one guys. Nice work Kat. Hoodies will be in in 2 weeks. We will have a small one for you.

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10-30 WOD

CFSWP Hoodie – designed by coach Troy!
You know you will look OUTSTANDING in this hoodie. Taking pre-orders now.

Send shannon@crossfitswportland.com your name & size asap. When you pre-order this will help assure we have your correct size saved for you. ;D

Prepay $45.00
At the box $50.00 — with Troy Stange and 2 others at CrossFit SW Portland.
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WED:

WarmUp
Row 500m
BandyLunge 2:00/Leg
2 Rounds
5 TigerPushUp
10 AltLunge
Clean WarmUp Together

1) 15 min ME 2-PositionClean (Hip,Floor) + 1 Jerk; Rest as needed

2) EMOM7 2-PositionClean (Hip,Floor) + 1 Jerk @65% of #1, focus speed and technique

3) Row 500m @100%

Cool
Rest/Walk 5:00
Roll

10/29 WOD

Great read found in the CF Journal regarding the overhead lifts: this Friday we will test your strict press when we do CF Total.

In this article published in the journal we will look closer at the: Shoulder Press, Push Press, Push Jerk.

The Overhead lifts and why a strong core is critical to these lifts. (Actually almost every workout we do here trains the core, example: remember those wall ball sit-ups yesterday? I know you loved them as much as you do thrusters, as found in today’s workout. You can thank us when you PR this Friday). 😉

Liftshttp://library.crossfit.com/free/pdf/PushpressJan03.pdf

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WOD

Monday:

WarmUp
Row 500m
4PositionPullUpBarHang(PronatedClose,PronatedWide,SupinatedClose,SupinatedWide :30 each)
2 Rounds
10 PushUp
15 Squat

1) 4 Sets
ShoulderPress x 2-3 reps @21X1 [more weight]
Rest :90
StrictPullUp x 6-12 reps @21X0 [more reps]
Rest :90

2) ForTime (Unless your name is Darren)
40 WallBall
30 Burpee
20 WallBallSitup
10 HSPU
20 WallBallSitup
30 Burpee
40 WallBall

Cool
SmashCuff (LaxBall)
Roll

10/28 WOD

Monday:
Warmup: run/row 600 M
4PositionPullUpBarHang(PronatedClose,PronatedWide,SupinatedClose,SupinatedWide :30 each)
2 Rounds
10 PushUp
15 Squat

1) 4 Sets
ShoulderPress x 2-3 reps @21X1 [more weight]
Rest :90
StrictPullUp x 6-12 reps @21X0 [more reps]
Rest :90

2) ForTime (Unless your name is Darren)
40 WallBall
30 Burpee
20 WallBallSitup
10 HSPU
20 WallBallSitup
30 Burpee
40 WallBall

Cool
SmashCuff (LaxBall)
Roll

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10/27 WOD – Halloween Bash -BROOMSTICK MILE

Sunday = FUN at CFSWP!

2:00pm: Olympic Lifting
2:00pm: CrossFit 101/Intro’s- MUST RSVP
3:00pm: Open gym/ Mobility
4:00pm: BroomStick Mile WOD

The the fun starts at 4:00pm with the Broomstick mile, followed by paleo potluck and a toast! Bring a friend we will scale the WOD for them. Prizes for best dressed, best time.

Bar does not touch the ground until the entire workout is over. You can use a broomstick, PVC pipe, 30# bar, or a 45# bar.

Broomstick Mile:

25 back squat
25 front squat
25 overhead squat
400m run

25 shoulder press
25 push press
25 push jerk
400m run

50 squat cleans
50 thrusters
400m run

50 snatches
400m run

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10-26 WOD

Saturday: 9:00am CF WOD with Jenn K

Warm Up:
Jump rope – 3x 2min on, 1 off (mix in DUs, attempts, and 1-legged jumps)
Mob – hamstrings, int shoulders
1 len stretching lunge
1 len spiderman
2x 10 wall ball squat passes
10 wall ball overhead passes

WOD: Kettlebell Circuit

3x
1min – goblet squats
1min – SDLHPs
1min – KB swings
1min – KB snatches
1min – KB Russian twists

*Rest 1min btwn rounds*

$$ 5x 50m prowler

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10/25 WOD

Friday:

WarmUp
Row 750m
BandyLunge.ir_bias (move rear foot out internally rotating hip in extension)
2 Rounds
5 BackSquat (BB)
5 StrictPullUp

1) 4 Sets
FrontSquat x 3-5 reps @23X1
Rest :30
ChinUp x MR(-1) @21X0
Rest :90

2) 5 Sets (NFT)
8 PullUp unbroken AFAP
Sprint 100m (1st Gate)
Rest/Walk back

Cool
PressureWaveQuad

Roll

3…2…1. GO!

“It is far better to be exhausted from success than to be rested from NEVER TRYING.”

Get it coach Steve!
Get it coach Steve!

10/24 WOD

DSCN4435Thursday’s WOD is up!

WarmUp
Row 500m
Mobility: BandyHam
2 Rounds
5 Inchworm+PushUp
5 Bootstrap
5 Cossack

Skill: Deadlift

1) DeadLift 10×2 @75%; Rest exactly :60
2) AMRAP12
8 PushPress 115/75#
25m FarmersCarry 55/35#
16 KBS 32/24kg
Cool
SmashGlutes
Roll

Getting Started- Graduation Day!
*(scale as needed)

WarmUp
Run 600m
Couch
2 Rounds
5 PullUp
10 Squat
1) Skill:10 min Thruster technique, scaling options
2) “Fran”
21-15-9
Thruster 95/65#
PullUp
Cool

ROLL
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Just a reminder that this Sunday at 4pm is our Annual Halloween Bash: WOD/Potluck/toast/.

*Come in a costume that you can WOD in, prizes for best dressed and best time.

*Bring a friend and we can scale the WOD for them and we will also have a 1 week friend pass to our next ‘Getting Started Program’ for everyone who brings a friend NEW to CFSWP.

*Don’t forget to bring your favorite paleo dish to share with your CFSWP friends at the paleo potluck!

10/23 WOD

Wednesday:

WarmUp
Row 500m
Couch 2m/Leg
2 Rounds
5 PullUp
10 PushUp
15 Squat

1) AMRAP5
7 Thruster 95/65#
7 PullUp
Rest 4 min

2) AMRAP5
7 DeadLift 185/120#
7 HSPU
Rest 4 min

3) AMRAP5
7 PowerClean 95/65#
7 Burpee
Rest 4 min

4) Run 600m @95%

Cool
Rest/Walk 5:00
SmashHammies
Roll

The Question isn’t can you….It’s will you!
Go get your goals now!

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http://wodsuperstore.com/blogs/news/9623173-top-10-mistakes-crossfitters-make

10-22 WOD

Tuesday

WOD:
WarmUp
Row 500m
1 Len Inchworm
1 Len Spiderman
Snatch WarmUp Together
1) 7 x 2-PositionSnatch (Hip,Floor) @70% of Snatch; Rest :60
2) 21-15-9
OHS 95/65#
TTB
Cool
Roll

Getting Started
(scale as needed)

WarmUp
Row 500m
1 Len Inchworm
1 Len Spiderman

1) Skill C+J

Review:
PullUp and WallBall

2) ForTime
Run 400m
25 WallBall 20/14#
15 PullUp
10 C+J 95/65#
15 PullUp
25 WallBall 20/14#
Run 400m
Cool
Roll

Getting Started athletes have one more day (Thursday) until graduation! Congrats all and we hope to see you all in our Regular CF program next month!

Reminder all: Our annual Halloween WOD is this Sunday at 4pm. Potluck/toast/prizes to follow wod!
Thank you CFSWP coaches and athletes for making CFSWP such an amazing place to train!

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