With one click you can make Tabata Times an app on your phone to get our latest content at any time.
Do you know why the rope keeps hitting your feet? Or why your kipping pull-ups feel so “wonky” when others can bust out dozens of smooth reps? Or how to make performing single leg squat go from an impossibility to a reality? These workshops will provide the tools to start addressing those problems!
Congratulations gentlemen and welcome to the 2+ Year club! Emile L., Calvin C., and Ryan H. attend the 6:00 AM and 7:30 PM class, the two classes furthest apart on our schedule. They also came to us with very different physical backgrounds, abilities, and restrictions. 2 years of hard work, dedication to being present, and they achieve this honor together with a mutual understanding of the same joys and challenges one experiences in pursuing fitness. Calvin regularly attends the 7:30 Pm class with Coach Sean. This is what Sean had to say about Calvin. “Calvin is persistent, hard working, and he is vocally supportive of others. ” I couldn’t agree more! Emile comes at 6 AM and XX and Scott both see him regularly in their class. Scott and I both recognize one of Emile’s most standout qualities as a trainee is patience to make steady progress and attention to great technique. I’m sure this is a transfer from his yoga practice with Jason Stein at Portland Ashtanga Yoga. Ryan comes at 6 AM as well and is one strong dude. We suspect it is from years of picking up wine barrels and building his own wine company, Union Wine Company. Our gym video was inspired by the amazing Union Wine video that he shared with us. Well done gentlemen, well done!
I coached a weightlifting class at my old gym Jogo for about a year, and I can tell you from experience that it is not uncommon for folks to put 10-20# onto their Clean & Jerks, and 20-30# onto the back squats in a 6 week cycle.
Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!
|Address||418 NE 8th Ave|
Portland, OR 97232
Like, Tweet or +1 CrossFit Portland
So what are the 5 most important things you would tell a new CrossFitter? What are your greatest memories and/or accomplishments since you started Crossfit? Please limit your response to 5. We will be using this on the website to help new members. Pictures are also acceptable(and are encouraged!) Lastly, what would you change inside your box? We would like to have these by Monday if possible. Thanks for your help!
CrossFit Silicon Valley - Competitor Training Warm Up and Skills 5min MB bear hug run "3RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge" CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill - Raise height as necessary - focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Strength and Accessory ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 20min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (135/95)" *remember each movement starts on the next minute and there is 1min of rest after ABC... thus you will perform each element 5x *for this cycle of accessory work, the overall progress of the rounds is still NFT, but each individual element should be done explosively during concentric phase and slowly on eccentric phase of motion 4rNft 5-10/side KB/DB arnold presses 10-15 KB/DB lateral shoulder flys (no hip pop) 10-15 russian dips (use boxes if you dont have bars) Metcon MOVING TO SPEED CYCLE - WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) - DO NOT GO ALL OUT ON MORE THAN 3 DAYS 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 65/45 20 HSPU 10 Alternating single leg step ups w/ bar overhead 65/45 20 BJ 24/20 400m run Cooldown/Mobility/Recovery 2:30/side (strapless) single leg rows 3RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2min skin the cat stretch on bar or rings 2min @ each: overhead triceps stretch, crossbody straight arm stretch
CrossFit Silicon Valley - Workout of the Day Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill - Raise height as necessary - focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Weightlifting ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 16min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (115/75) or (75/55) *remember each movement starts on the next minute and there is 1min of rest after ABC... thus you will perform each element 4x Metcon Metcon (Time) 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 45/35 20 HSPU 10 Alternating single leg step ups w/ bar overhead 45/35 20 BJ 24/20 400m run Scaled: 200m run 15 BJ or step ups 24/20 10 Alternating single leg step ups w/ PVC overhead 20 HSPU (band or box as needed) 10 Alternating single leg step ups w/ PVC overhead 15 BJ or step ups 24/20 400m run MOVING TO SPEED CYCLE - WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) - DO NOT GO ALL OUT ON MORE THAN 3 DAYS Cooldown/Mobility/Recovery 1:30/side (strapless) single leg rows 2RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2-3min skin the cat stretch on bar or ring
Tuesday - Avery says, "You too can eat a well measured, high-quality breakfast at Scrambles in San Jose!". Enjoy eating clean and healthy with the people you love! Good nutrition, good exercise, improved lifestyle choices make everything that’s critical to your well being better. It’s huge. — Greg Glassman Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ + depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3... http://ow.ly/2VofTG
CrossFit Iron Mary’s – Team Iron-Clean battery -gymnastics densityA.Clean (EMOM 10 SC @70%x4; 75%x4; 85-90%x2)Metcon (3 Rounds for time)3 sets @ 85% AD 90sec 15 UB BF C2B Rest 2min+Metcon (3 Rounds for time)3 sets @ 85% Row 90sec 5 kipping HSPU+AMRAP strict Rest 2min
CrossFit Iron Mary’s – CrossFit Endurance1000 meter row (No Measure)Metcon (Time)Partners 1. 20 pull-ups/20 push-ups 10 hollow rocks/10 Russian twists Staggered 200 m row 2. 10 goblet squats/10 kb dc&p 10 bicycles/10 wall balls Staggered 200 m row 3. 20 walking lunges/10 step ups 10 mountain climbers/10 strike throughs Staggered...
There is still 4 long weeks to go, but very happy to be sitting 23rd (only 8 spots from Regionals position) in SoCal after Week 1. Plus 6th in the strength portion :) Not bad for a gym that's only been open 2 1/2 years! #teamfortius #crossfit #crossfitopen #crossfitgames #crossfitfortius #socal #socalregionals #sandiego #sandiegocrossfit #barbell #barbellclub #gym #sandiegogym #strength #oly #olympiclifting #weightlifting #fortiuscompetitionteam #fortiusweightlifting #wod
3 weeks before Lester (@lesterhokw) and I begin the FuBarbell + The Training Geek USA Tour! I'm so excited to be bringing this learning opportunity to the community. Knowledge bombs are going to be dropped for sure! Seats are still available, head to: . www.FuBarbell.com/Events . Negotiating the Knees. The mistake commonly made for beginners is trying too hard to negotiate the knees. Common cues like "pushing the knees back" or "getting the shins vertical" often confuse beginners on how to move the bar past the knees to get into a good power position. Done incorrectly and this portion where the bar goes from below the knee to the knee and lastly above the knee can easily engage the arms and disengage the back and legs. This is usually due to the mistiming of the first pull where the lifter begins moving but fails to break the bar off the ground. This mistiming coupled along with the active pushing of the knees back results in the combined centre of mass being shifted forward. Possible outcomes in this instance include early straightening of the legs. Or being too far over the bar which subsequently results in the shoulders going behind the bar too early in the second pull. Instead, one should be thinking of maintaining engagement of the lats to keep the centre of mass of the bar close to that of the lifter and subsequently over the feet and actively use the legs to initiate the breaking off the ground. The result of that is a balanced pull off the ground, a rigid torso during the pull and correct positioning of the lifter for the power position to appropriately use the legs. This will then increase the quality and efficiency of the pull for a good lift. #FuBarbell #TheTrainingGeek #biomechanics #becauseSCIENCE #USAweightlifting #crossfit #education #crossfitgirls #crossfitmen #weightlifting #instagramfitness #liftingALLtheweights
Check out the Male Athlete of the Month for March! L http://www.crossfitelysium.com/male-athlete-of-the-month-315-cj-mccoole
Our 2nd Athlete Camp of 2015 will take place on April 18th and 19th at Life By Design Strength & Conditioning - West London CrossFit. Details of the event are provided on the website. There is lots of great information involved for both athletes and coaches. Athletes will learn more about their strengths and weaknesses and then how to put that into a training plan. Coaches will receive lots of insight into the HOW and WHY of assessment and program design. Only 25 spots are available, register now. If you are a client of ours and would like to attend, contact your coach to be registered. http://www.optimumperformancecalgary.com/p/athlete-camp.html
CrossFit Iron Mary’s – Team IronA.Back Squat (126.96.36.199.4.3; rest 2:30; stay fast out of hole)B.Power Snatch (3×1.1.1; rest :15/3min; build heavy)+Metcon (3 Rounds for reps)3 sets @ 97% row 200m 30 DU 20 burpees (no jump) 10 T2B row 200m rest walk 7min *goal is to keep scores within :05; keep fast
Team CFMG is currently sitting in 33rd place out of 177 teams in So.Cal. Great Job this week! Notable performances that helped our team ranking: Marion, Andrea, Yvette, Coach Dan, Jack, and Stacy. Hang cleans, HSPUs, KB swings, and running tomorrow. Very well rounded WOD tomorrow. Come and get it before we test 1RM back squats on Tuesday!