CrossFit SW Portland
2013 – Calendar of Events
Referral program special: Refer a friend in May or June and after their first month,
‘YOU’ get 1 month free. Plus you both get 1 month of Sat. Functional Fitness Bootcamp access for free.
Custom programming or Goal Setting: (3-6 month) Goal setting, planning and testing with our head coach (ongoing) but you must RSVP and set an appointment. Set up a personal training session at info@crossfitswportland.co.
January 6th-February 6th clean eating challenge: $25.00 buy in. 2 winners will split the pot and other donated prizes. Best results with clean eating and bench mark wod wins, Paleo Challenge briefing/measurements at 3:30pm. Benchmark WOD is at 4:00pm then we will run heats. Retest to same benchmark WOD and retake measurements on February 10th at 3:30pm, WOD at 4pm. DON”T MISS THIS! You work out to hard to fuel your bodies with cr*p!
January 12th: Local CF throw down at our box! This event is open to all divisions and to other CrossFitters from other boxes to join us for a fun day and meet other in our community at your same level. YOU MUST REGISTER ONLINE AND CHOOSE OUR BOX to compete at!Register NOW: http://www.thegaragegames.com/events/world-wide-wod-box-resolution/
World Wide WOD- Garage Games: 1 day event and will be held at the beginning of the new year, just in time to test and make New Year Resolutions. Then the following year you can compete again and see your progress.
Challenge: Sunday, January 27th 4@pm. CrossFit Total testing. No team WOD.
NEW – Kid Fit classes with coach Steve
Enrolling now – class size limit is set at 8.
1x a week for 50 min. $80.00 a month.
Every Sunday at 5:00pm- starts Feb 3rd.
Age: 10-16
Community event/Bring a Friend to CrossFit: Open to the community.Feb 23: 2:00-5:00pm
Sunday March, 10th: Testing no team wods today.
OPEN: The 2013 Reebok CrossFit Games Open will take place March 6 through April 7th. Register online to take part in this amazing event. Stay updated here: http://games.crossfit.com/article/welcome-2013-seaso. We had 8 athletes compete in this last year, will you be joining us this year?
Buffelo Gap in SW: CFSWP Paleo Night Out. Saturday, April 27th at 6pm
Challenge: Sunday, May 26th @4pm. Benchmark testing. No team WOD.
Summer Challenge: Most WOD’s per month
(Most check in’s / workouts during the summer will get a free month). Announced August 31st on our FB page.
This is measured by FaceBook check in’s. Make sure you check in when you come to the box to workout to get in on this outstanding offer. James L. won this last year.
Shannon’s Birthday WOD: Fight Gone Bad – Don’t miss it! RSVP!
Sunday, July 7th – @ 4pm followed by a BBQ paleo potluck, BBQ & toast.
End Of Summer WOD: August 25th at 4pm Benchmark testing & Paleo potluck and BBQ. 4pm. RSVP.
Calendar of Events
Annual Halloween WOD/Bash on Oct. 28th at 4PM!
Posted on Friday October 19, 2012 by CrossFit SW Portland
Join CrossFit SW Portland for our Annual Halloween
WOD/Bash on Oct. 28th at 4PM! (NO WOD AT 2pm or 3pm).
RSVP at http://www.crossfitswportland.com click BOOK NOW to hold your place.
Prizes for best time and costume!After the terrfiying WOD… enjoy some paleo treats
and a toast!
Q: If I just started can I participate?
A: YES!!! We want all available athletes to come join in on the fun. Come meet the rest of
our community!
Q: What is the cost to participate?
A: Free WOD!
Q: Can I bring a friend?
A: ABSOLUTELY! He/she can participate or just come and cheer you on. Please RSVP.
Q: Should I wear a costume that I can WOD in?
A: Heck yeah! We’ll have a prize for the best dressed and best time
Spring/Summer 2012
Posted on Monday April 23, 2012 by CrossFit SW Portland
CrossFit SW Portland
Calendar of Events
NEW – CrossFit Kids with coach Robert Holler
Enrolling now – class size limited
Starting: Session 1: June 19 – July 19, 2012
Sessions 2: July 24 – Aug 30, 2012 – $110.00 per summer session
• 2 days/wk Age 9-12 T & TH 7-8PM
• 2 days/wk Age 13-17 T & TH 3-4PM
Summer Challenge: Most WOD’s per month
(Most check in’s / workouts during the summer will get a free month). Announced August 31st at Paleo Potluck!
This is measured by FB check in’s. Make sure you check in when you come to the box to workout to get in on this outstanding offer.
Summer referral program: Refer a friend program.
Refer a friend to CrossFit and after their third month,
‘YOU’ get 1 month free.
Benchmark WOD’s / Testing: RSVP
Sunday, May 6th at 3pm and 4pm
Sunday, May 27th at 3pm and 4pm
Park WOD Park location TBA – RSVP shannon@crossfitswportland.com
Saturday, June 23rd, 2012
Bring a Friend to CrossFit: Open to the community.
Friday, June 8th 5pm – 7pm OPEN HOUSE: Bring a friend to CF and Open to our neighbors. Followed by potluck and BBQ. Athletes, please join us for this event and bring a friend. Open gym from 6pm-7pm.
Shannon’s Birthday WOD: Fight Gone Bad – Don’t miss this event! RSVP!
Friday, July 6th – @ 6pm followed by a paleo potluck, BBQ & toast at the box.
CrossFit Girls Night Out – RSVP: Saturday, July 21st- location:TBD
National Night Out: Pendleton Park in SW Portland, Aug 2nd. Free Introductions, drawing to win a free membership, prizes, CrossFit Kids Introduction, Introduction to CrossFit and learn more about our CrossFit community.
Festivus Games at CrossFit Oregon City
August 4th:-Sign up here
Festivus Games at CrossFit Oregon City
http://www.eventbrite.com
Beach WOD: August 17th,18th & 19 @ August 18th – Beach WOD at 11:00am at Garibaldi beach followed by potluck at 3pm. August 19th, Beach WOD at 11:00am/ sandhill WoD. Meet us at the beach for the day on Sat. Or Sun or come camp with us. 5 camp sites left. RSVP: shannon@crossfitswportland.com.
End Of Summer WOD: Benchmark testing & Paleo potluck and BBQ. August 31st, 6pm. RSVP.
CFSWP_-_Calendar_Of_Events-_final
Posted in CrossFit training in Portland Or, UPDATE | Leave a reply Edit
CrossFit Kids Program – starts June 19th. Register now.
Posted on Tuesday April 17, 2012 by S Weiland
CrossFit Kids Summer Program!
Two Sessions Offered:
Training Packages:
Starting: Session 1: June 19 – July 19, 2012
Sessions 2: July 24 – Aug 30, 2012 – $110.00 per summer session
• 2 days/wk Age 9-12 T & TH 7-8PM
• 2 days/wk Age 13-17 T & TH 3-4PM
What is CrossFit Kids?
Broad, Inclusive & General Fitness. This means that
participants will become well rounded athletes and
better at any and every sport they play.
This is CrossFit geared and designed for a special
population and their specific developmental needs. No
two workouts are the same, so it never gets boring. The
nature of each workout and improved performance
keeps kids excited about participating.
The functional exercises involve movements that are
fundamental to all things that kids need to do when they play-pull, push, run, throw,
climb, lift and jump.
Trainer – Robert Holler – CrossFit Level 1 Certified, CrossFit Kids Certified
Contact Shannon Weiland to sign up today!
Shannon Weiland, Manager
shannon@crossfitswportland.com
503-810-4722
• Train off-season for school sports
• Improve athletic performance
• Better academics
• Create a lifetime love of fitness
Forging The Future Of Fitness-one workout at a time
CFSWP Kids Flyer-3
Posted in Uncategorized, UPDATE | Leave a reply Edit
Post-Paleo Fran test then Paleo Potluck at 5pm! April 15th, 2012
Posted on Monday April 16, 2012 by CrossFit SW Portland
April 15th, 2012
Sunday
2:00pm & 3:00pm Open gym and intro’s.
4:00pm re-test to Fran after 30 day paleo challenge- beat your time.
5:00pm Paleo potluck.
See you at 4:00pm.
Bring your favorite paleo dish.
Nice job everyone that retested today to Fran.
Thank you for joining us afterwards for the paleo potluck, please share dish recipes on our CFSWP food blog. A lot of athletes beat their time, there were some close time improvements. Everyone did outstanding!
Everyone reported that they did very well on the paleo challenge. Excellent time improvements.
Our two winners for best time improvements are:
Jen Linnman is taking first with a minute and 25 sec off her pre-paleo time! Wow what a time improvement and has gone down a pant size.
Kelly Gordon comes in second with a minute and 7 seconds. Already at her ideal body weight , these ladies did Paleo and improved their time and felt great while doing paleo. Congratulations! They will split the prize money. Jen also wins a gluten free cook book and Kelly wins the Nom Nom Paleo socks! Nicely done ladies!
Posted in Challenge, CrossFit training in Portland Or, UPDATE, Work out of the day ( WOD) | Leave a reply Edit
Nutrition Matters!
Posted on Tuesday March 27, 2012 by CrossFit SW Portland
Nutrition:
Currently our box is doing a 30+ day Paleo challenge. We have heard from many challengers that they have had great results. Not only with loosing weight but with their performance. Others have a hard time being 100% strict but are at 85-90% and are still seeing fantastic results.
Exercise is important and so is your Nutrition.
What we recommend:
Eat real foods.
Remove processed food from your diet as much as possible.
Remove refine carbs.
Log your results as you do your wods.
Some of our athletes find great results with Paleo diet while others do with Zone or just by eating clean and limiting sugar intake (saving it for special occasions).
The best strategy is the one that you can stay with and be happy with.
March 28th, 2012
What does this mean? What does this look like?
Having a balanced nutritional plan will take you to the next level! Quality + quantity = success!
Real foods in balance! 1/3 of your plate would have low fat protein, 1/3 would have low glycemic load carbs+ some good fat = a balanced meal!
Nutrition Matters!
CrossFit – “The Foundation Is Nutrition”
http://www.youtube.com
Combining the CrossFit training methodology with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar brings “a jet stream o…
Posted in CrossFit training in Portland Or, UPDATE, Work out of the day ( WOD) | Leave a reply Edit
‘Like us’ on our Facebook page and you could win a CFSWP t-shirt!!
Posted on Tuesday March 27, 2012 by CrossFit SW Portland
‘Like’ us on our CrossFit SW Portland Facebook page (offer period: March 27th – April 30th) and be entered into a drawing to win a CrossFit SW Portland t-shirt.
Stay updated with current challenges, events, see pictures and more!
http://www.facebook.com –> CrossFit SW Portland
One lucky winner will be sporting a great CFSWP t-shirt! Will it be you?
Be sure to check out our Facebook page on May 1st for our winner announcement!
Posted in CrossFit training in Portland Or, UPDATE | Leave a reply Edit
Mechanics -> Consistency -> Intensity! Scaling and power!
Posted on Thursday March 22, 2012 by CrossFit SW Portland
Mechanics -> Consistency -> Intensity
——————————————-
CF @ CFSWP: Pursuit of strength and conditioning.
In the skill/strength specific section we do everyday happens before an METCON. Why? Well for many reasons, one being that you get to practice the technique and practice having good form. It is also designed partially to give information on what is YOUR heavy. This is programed and designed to give you information to use in Metcon.
It is also helpful to you to log your results in your workout book, this information will help you; know what weight to use, track your time, provide you key information to help you see measurable results and help you reach your health & fitness goals.
KEY:Take detailed notes when you can!
—————————————–
Here is a great tool for you!
1 rep max calculator:
http://www.exrx.net/Calculators/OneRepMax.html
Good rule to follow:
1 rep max*0.50-0.60= metcon weight.
———————————————–
Recommend reading! Stat!
Zatsiorsky, Scaling, and Power
article by Jon Gilson can be found here.
https://www.againfaster.com/en/blog/2012/01/13/zatsiorsky-scaling-and-power/
You could struggle like a rocket trying to take off on regular unleaded, or you could actually get stronger. You’re the kid who saw one phenom go from high school straight to the Major Leagues, and figured “What the hell? If that skinny punk can do it, so can I.” Attention, achievement, some sl…
Posted in CrossFit training in Portland Or, UPDATE | Leave a reply Edit
Next Challenge: 30 day Paleo Challenge starts this Sunday, March 4th at 4pm.
Posted on Monday February 27, 2012 by CrossFit SW Portland
30 day Paleo Challenge starts this Sunday
The Paleo Challenge kick off starts this Sunday, March 4th at 4pm. The Paleo Challenge will be measured to a conditioning benchmark workout, ‘Fran’. 21-15-9 (thrusters and pullups).
The 30 day Paleo challenge official starts this Sunday, March 4th and ends April 8th. We will celebrate on April 8th after we re-test Fran with a Paleo potluck. Bring your favorite dish.
We encourage you all to give 30 days of Paleo a try. We have seen great results on how people feel and perform on paleo.
We do this challenge 1 time a year. After 30 days, we recommend maintaining an 80% – 85% paleo way of eating.
Why do we do the Paleo Challenge? To introduce it to new members and also as a reminder to the veterans. This challenge keeps us aware of how our body feels and how we perform with and without certain foods.
Basic info:
1. Clean paleo for 30 days (no grains, dairy, legumes or sugar).
2. Test your conditioning before and after paleo with Fran, to measure performance.
3. We need all body measurements, pictures and body comp tests by March 8th.
4. Desired but not required: post meal photo’s on CFSWP food blog.
* 2 – winners: 1 with best time improvement and 1 with best body comp improvement.
The buy in to this challenge is $25.00, the two winners will split prize money.
GOOD LUCK!
More details to follow this Sunday at 4pm,
Accepting sign ups now!
Posted in Challenge, CrossFit training in Portland Or, UPDATE, Work out of the day ( WOD) | Leave a reply Edit
Birthday Bash WOD: Happy Birthday athletes and trainer Ann!
Posted on Sunday February 26, 2012 by CrossFit SW Portland
Happy Birthday BASH WOD!
Feb 26th,2012
Sunday
(warm up, skill, mobility = see board)
then
2pm|3pm
AMRAP7 Burpee (Open 12.1) or 7 min RopeClimb practice and scaling
Rest 10 min
then
Team
** Look at rope scaling
A. In teams of two, with one partner working at a time
For Time
10 15′ RopeAscents
10 Ground2OverHead (145/115)
8 15′ RopeAscents
8 Ground2OverHead (165/125)
6 15′ RopeAscents
6 Ground2OverHead (185/135)
4 15′ RopeAscents
4 Ground2OverHead (205/145)
2 15′ RopeAscents
2 Ground2OverHead (225/155)
Rest 10 min
Then:
Death By 10m (Happy BirthDay athletes and coach Ann!)
1 Sprint the 1st minute,
2 Sprints the 2nd minute,
3 the 3rd…
until you can’t complete the distance for the given minute.
Record number of minutes completed.
————————
ROLL
NICE JOB!
Posted in Challenge, CrossFit training in Portland Or, UPDATE | Leave a reply Edit
CrossFit SW Portland – ‘Who We Are!’
Posted on Sunday February 26, 2012 by CrossFit SW Portland
Posted in UPDATE | Leave a reply Edit
First Open WOD
Posted on Thursday February 23, 2012 by CrossFit SW Portland
Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Nicely done everyone with the first Open Wod. 7 min of burpees. Nice job Kelly who got 93 judged! Way to go.
CrossFit SW Portland
Open challenge burpees numbers to date:
Jen 99
Ellis 85
Maria 60
James 71
Judged:
Ann 64
brandon 67 – sick
Steve 74
Steph 74
Victoria 72 redid 86
Shan 87
Kelly 93
Troy 88 redid 106
Robert X
Nice job team CFSWP!
Posted in Challenge, CrossFit training in Portland Or, UPDATE, Work out of the day ( WOD) | Leave a reply Edit
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Next Challenge: 30 day Paleo Challenge starts this Sunday, March 4th at 4pm.
30 day Paleo Challenge starts this Sunday
The Paleo Challenge kick off starts this Sunday, March 4th at 4pm. The Paleo Challenge will be measured to a conditioning benchmark workout, ‘Fran’. 21-15-9 (thrusters and pullups).
The 30 day Paleo challenge official starts this Sunday, March 4th and ends April 8th. We will celebrate on April 8th after we re-test Fran with a Paleo potluck. Bring your favorite dish.
We encourage you all to give 30 days of Paleo a try. We have seen great results on how people feel and perform on paleo.
We do this challenge 1 time a year. After 30 days, we recommend maintaining an 80% – 85% paleo way of eating.
Why do we do the Paleo Challenge? To introduce it to new members and also as a reminder to the veterans. This challenge keeps us aware of how our body feels and how we perform with and without certain foods.
Basic info:
1. Clean paleo for 30 days (no grains, dairy, legumes or sugar).
2. Test your conditioning before and after paleo with Fran, to measure performance.
3. We need all body measurements, pictures and body comp tests by March 8th.
4. Desired but not required: post meal photo’s on CFSWP food blog.
* 2 – winners: 1 with best time improvement and 1 with best body comp improvement.
The buy in to this challenge is $25.00, the two winners will split prize money.
GOOD LUCK!
——————————
Next Challenge: Fight Gone bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds.
The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Best rep improvement wins
2 winners ( maybe more if we are feeling like you did a incredible job). ; )
1 month membership for you or a friend and is good for the month of April 2011.
CF SW Portland t-shirt
1 additional prize
Last Challenge: 30 day Paleo
measured to Helen Ends May 1st: winners: Ann Holler (best time), Victoria best time improvement), Shannon ( best time), Lisa Cook (most inches lost) and Steph (most inches lost).
Ann and Steph won pictures with Mary Bersen. Steph won a roller and Lisa won a 30 min massage from Sarah Watson!
Fight Gone Bad results from Jan 6th
Weights: SDL(Sumo deadlifts) and PP(Push Press) 45lbs for Vic,Tam,Shan, Steph & Brian
SDL and PPS 35lbs for Rim,Lisa,Susan and Erin.
Jump Height:
Eric & Susan 9″
Tam: and Lisa 11″
Brian,steph,Tima,shan,Vic 19″
Athletes: times:
Jan 6th
Tam:162
shan:200
Lisa:190
Erin:152
Vic: 199
Rim:195
Steph:202
Brian:224
Susan:225
Robert:
Ann:
Weights: SDL(Sumo deadlifts) and PP(Push Press) 45lbs for Vic,Tam,Shan,
Steph & Brian
SDL and PPS 35lbs for Rim,Lisa,Susan and Erin.
Jump Height:
Eric & Susan 9″
Tam: and Lisa 11″
Brian,steph,Tima,shan,Vic 19″
Fight Gone Bad
Heat -1 ( Rim, Steph, Shan & Robert) – 45 lbs sumo and push press box jumps 19”
Heat -2 ( Erin, Brian & Lisa) 45lb sumo and 21 pushpress box jumps 11”
Rimma 215
Vic 251
Shan 258
Robert 264
Shan 258
Erin 219
Lisa 209
Brian 257
Jan 2nd 2011- update
Pull ups/500 meter row time/ 100 sit ups for time
shan 2 unassisted and 20T / 2:01 / 3:11
lisa 6T / 2:34 / 3:44
steph 18B /2:21/3:32
rimma 9T /2:15/3:48
robert 6 unassisted /1:41/3:00
vict 3 unassisted 21 T / 2:12 /3:11
jake —— 9 unassisted 22T /1:50/2:28
brian —— 6++ unassisted /1:55/5:05
Dec 5th, 2010 update
Athletes times:
Pull ups/ 100 sit ups for time/ 500 meter row
TM: 7 T / 4:58/ 3:06
HB: 17 T/ 4:26 /3:08- good job Henry!
SR: 16 T/ 2:33 / retime row
SH: 11 unassisted / 2:37 /1:51 – awesome time Scott!
SLW: 16 T/ 2:40/row- retime
LC: 5T/ need to retime /2:55
SM: 17 B /need time /need time
RT: 16 T /4:04/2:53
RH: 4 unassisted/ 3:40/ need time
Nov 2010 update
Tammy: A | 5 | 20 -5:00- beat by 2 min
Shan: 4 | 14 | 20 -3:21-beat by 1.30 min
Vic: 7 | 14 | 25 -4:57- first recored time
Sher: 4 | 15 | 20 -2:39- first recorded t.
Steph: – 4:04 second recorded time
