It’s that time again, we encourage you to recheck in and set your current short and long term fitness goals. Please meet with your coach before or after class this week and next or contact Shannon, to discuss what your current goals are and we will help you get there!
During open gym several athletes are working on skills towards their goal: Meet with your coach to discuss what you could do before or after class or during open gym to get you there!
#YouCanDoIt!#Fitness#CFSWP!
Student Summer Specials!
Sign up in June and receive a total of 20 % off your first month at CFSWP.
Prepay for three months and get a total of 25% off your whole package!
(Offer good for 16yrs and up!)
http://www.crossfit.com/cf-info/specialty_certs.html#7
Upcoming event: PowerLifting Trainer Course
http://www.crossfit.com/cf-info/specialty_certs.html#7
June 15th – 16th
CrossFit SW Portland
Portland, OR
Please note that the Sat and Sun classes on this weekend will still take place outside the box. Sat and Sunday classes will be meeting at a track for a fun track workout.
Sat: 9:00am – track WOD & Sat 11:00am Track WOD
Sun: no 2:00 or 3:00pm classes, 4:00pm team track WOD!
Dave Norman for taking some great pictures and clips at the box on Sunday and to Jen K for updating our website. You guys rock. Thank you!
Got goals? Tanya does, read about one of our members posts about her journey and her post on goals, goats and PR’s here.
Happy to announce that she claimed her snatch goal today in oly class! Nice work Tanya! Keep up the outstanding work!
http://swpdx.wordpress.com/2013/05/26/goats-goals-and-the-chicken/
Saturday, June 1st at 7-pm, please join us for StarLight WOD. This is going to be a fun night and a great workout, please wear long socks. Paleo potluck/ BBQ /toast followed by WOD with Zeph from Proletariat Butchery (no am classes this day).
For those interested we will also kick off our next whole food eating challenge from June 1st to July 1st. (see CFSWP food Blog for details or email shannon@crossfitswportland.com for details).
Clean eating challenge begins June 1st: (This challenge is slightly different from our January strict paleo challenge, this is not a 30 day strict paleo but it is clean paleo eating challenge). See notes below.
$10.00 buy in
June 1st – July 1st
All members that enter into this challenge and completes it will be entered into a drawing. Prizes: CFSWP t-shirt, Momentum custom jump rope, Dick’s kitchen gift certificate.
Please arrange measurements, before and after pictures with Shannon@crossfitswportland.com. Drawing/raffle prizes will be announces shortly after the end of the challenge.
Goal: hard work at the gym & good nutrition = A leaner healthier you. Get ready for summer and show off those muscles!
Keep us posted on how you are doing on our CFSWP Face Book food blog page. Search for it in your Facebook search engine. If you do not like our page, please do so to stay updated on upcoming events!
See below for list.
(There are many great cook books out there on paleo we suggest you look at some great blogs online, we also have books at the gym you can check out, please return them so others can borrow them too).
How to eat- Again we recommend reading Robb Wolf’s Paleo Diet book and 30 DAYS Total-Transformation guide e-book.
If your goal is to lose fat using the Paleo Solution, the majority of your meals should look something like this:
• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin
or seafood
• Several servings of multicolored vegetables, either raw, steamed or
lightly cooked
• Round out the meal with good fats from avocado, olive oil or a
handful of unsalted nuts such as almonds, pecans, macadamias or
walnuts
• Eat this way 3-4 times each day.
WATER!!
Stay away from processed foods!
Do not skip meals! Plan ahead and then plan again.
This isn’t an exhaustive list, but it will give you a good idea of some
things to AVOID.
Alcohol – (3x a week red wine okay during this clean eating challenge)!
Bagels
Bread
Breadcrumbs
Buns
Candy
Canned beans
Canned fruit
Cereal
Cheese
Cheeze-Its
Chips
Coffee creamer
Corn
Cottage cheese
Crackers
Cream cheese
Dried beans
Flaxseeds
Frozen fries
Goldfish
Milk- We will okay grass-fed butter and milk for this clean eating challenge! You can thank me later. ; )
Oatmeal
Pasta
Rice
Snack cakes
Tater Tots
Whole grains
Ready to sign up? Email shannon@crossfitswportland.com or put your name on the board at the box!
How to get started at CrossFit SW Portland!
1. Join us for a free introduction to CrossFit class Sundays at 2:00pm or set up an introduction to CrossFit-RSVP. (email info@crossfitswportland.com). We have a referral program for our members- please tell us who referred you).
2. it is simple…just pick a program and start.
A. Jump right in program:
New members often come to us from other activities: bootcamps, running, yoga or strength training, where they develop some athletic ability and endurance for exercise. If you’ve never tried CrossFit but you are physically active, then this quick start course might be a good fit for you. During your Introduction and Consult one of our trainers will talk with you about your goals and help you decide if Jump right in…is right for you. (2) one-on-one to small group classes, by one of our Outstanding CrossFit trainers that will show you what you need to know to jump right in! Schedule for time slots. $120.00
B.Getting Started with CrossFit Program: Learn the core functional movements of CrossFit slowly and safely. Our 4 week program is offered 2 x week for 4 weeks for 1hr. Tuesday and Thursday at 9:00am or 5:30pm. Our next getting Started class starts Tuesday, June 4th.
Over 6,300 sq ft , plus shower room, kitchen and changing room.
Kids play room
We look forward to getting you in the best shape of your life!
Special:
Join our ‘Getting started Program ‘ or our ‘Jump right in classes’ in June or July and get our Saturday 11:00am ‘Functional Fitness bootcamp’ for free for the month you sign up!
Starlight WOD
* Saturday, June 1st (no Sat. am classes- join us in the evening).
* Starlight WOD starts at 7:00pm.
* Wear long socks.
* This event is free for members.
* Check in on our Facebook page the night of the event and you will automatically be entered into the raffle to win a free CFSWP t-shirt! Winner will be announced at the end of the event.
* Bring a friend and they can demo a scaled version of the WOD after athletes are finished!
WOD followed by paleo potluck/ BBQ and toast. (Bring your favorite paleo side dish or meat to grill up).
Join us for the WOD or represent our box by running in the Starlight run! You must register a link below if you are running. RSVP with shannon@crossfitswportland.com if you plan on coming!
May 14, 2013
I don’t have any before and after photos to share with you. I really wish I had thought of taking some when I started CrossFit, to document my progress from office lump to somebody who didn’t flinch looking at the words “100 burpee pull-ups” yesterday (although, the number of times the words “400m run” were written on the board made me a little queasy. That’s another story). I do know that last May 13th I couldn’t run 1 minute without stopping. In July, when I finally got around to writing stuff down, one of my first PR’s was a deadlift – 3 reps of 105 pounds. I made a note that it was a huge improvement because in June my deadlift maxed out at 93 pounds. I recently PR’d my deadlift at 173 lbs (it wasn’t the prettiest, but I did it). That weight is pretty kickass for me. High five!
I do have a measurement I kept track of from the very beginning and can compare to where I am now:
Weight May 2012: 135.
Weight May 2013: 105.
Read more of Tanya’s story here!
pic taken 12/12
Tanya judging for Jill for FGB!
A good community can encourage you and help you reach your goals!
That is just one of the many reasons why I love CFSWP and look forward to working out at our box! Our head Coach drives us to do our best and encourages us every step of the way. Then the community is there and it drives you to do your best, to show up and make the best of a WOD that may be difficult.
Today at noon at CFSWP after our 7×1 (3 position) cleans we went into 5 rounds of 10 thrusters, 10 burpee and a 300 m run. Sounds great until the second round, when catching up to your breath comes in second to making the next rep count!
Everyone who finished encouraged the few that were not finished on. Then did another round of thrusters and burpees with the last person who was finishing the last round.
Now that is community! It felt so great to be there and witness how awesome it was to work out with these champions! Even when you face that last round with a red face and out of breath …the support of your community keeps you going strong and helps you reach your goals and you leave very satisfied and content after a tough workout!
#COMMUNITY#CF#
