Pushup challengers and Baseline updates: Winners announced!

Pushup challengers and Baseline updates: Winners announced!

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Congrats all. Almost everyone that started and retested hit a new personal record. Great work, record your number and be ready to retest next fall. The names listed are of those that did the challenge before and after.

We have a prize for Brandon (CFSWP t-shirt), Megan C (CFSWP t-shirt) and Cam (Beast Mode socks). Brandon and Megan, we will notify you when are new shirts come in- congrats. 

Next Challenge: *Abs Of Steel- testing begins first Monday in May! Same way we did the pushup challenge, 2 prize winners announced in June.
Pu Bl Overall
1 brandon 1 + 4 = 5
1 cam 4 + 1 = 5
3 duncan 5 + 2 = 7
4 nick 1 + 9 = 10
5 trevor 6 + 5 = 11
6 megan c 1 + 11 = 12
6 cassie 10 + 2 = 12
8 S 7 + 6 = 13
9 dave s 9 + 7 = 16
10 maria s 10 + 8 = 18
11 tom 12 + 9 = 21
12 kyle 8 + 15 = 23
13 brian k 12 + 13 = 25
14 jill c 14 + 12 = 26
15 andrew 15 + 14 = 29
16 chris m 16 + 16 = 32

PushUp
1 megan c 36 – 20 = 16
1 nick 55 – 39 = 16
1 brandon 55 – 39 = 16
4 cam 46 – 31 = 15
5 duncan 44 – 31 = 13
6 trevor 53 – 42 = 11
7 S 37 – 27 = 10
8 kyle 37 – 28 = 9
9 dave s 41 – 33 = 8
10 maria s 26 – 19 = 7
10 cassie 14 – 7 = 7
12 brian k 48 – 42 = 6
12 tom 36 – 30 = 6
14 jill c 30 – 25 = 5
15 andrew 30 – 26 = 4
16 chris m ?? – 20 = 0

BaseLine
1 cam 6:01 – 5:08 = :53
2 cassie 9:51 – 9:07 = :44
2 duncan 5:30 – 4:46 = :44
4 brandon 4:42 – 4:01 = :41
5 trevor 5:24 – 4:45 = :39
6 S 5:12 – 4:48 = :24
7 dave s 4:47 – 4:26 = :21
8 maria s 6:55 – 6:36 = :19
9 nick 5:02 – 4:51 = :11
9 tom 5:51 – 5:40 = :11
11 megan c 6:10 – 6:03 = :07
12 jill c 7:14 – 7:09 = :05
13 brian k 4:10 – 4:21 = +:11
14 andrew 6:10 – 6:42 = +:32
15 kyle 7:41 – 8:43 = +:58
16 chris m 6:35 – 8:43 = +1:52

BarBell Club: Beginner & Intermediates advance your barbell skills!

                 Are you Ready to fine tweak your Barbell Skills?

Are you ready to take an hour just to focus on technique and feel more confident with the Clean, Jerk and snatch?

Are you still wondering what the difference is between the squat clean, the power clean and hang clean? What a snatch grip is? Or a snatch balance?

Then Barbell Club is right for you.

Sign up now for our next Basic Barbell Club and review and practice basic barbell movements that will advance you to the next level. Put it off no more, advance your skills and perfect the movements in our next barbell Club in June.

First Friday in June, 6:30pm, 6 weeks, 1x a week. $150

It’s Time. Take your fitness to the next level and advance your skills.

Enroll now

Call 503-810-4722 or info@cfswp.com

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WHAT IS THE PR CHICKEN ALL ABOUT?

PR CHICKEN:

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Squeeze PR chicken everytime you hit a new Personal Record. This is crucial!

Everyone else: when you hear PR chicken…stop and cheer your fellow CFSWP member on! We celebrate all success here!

#COMMUNITY #CFSWP

CFSWP BOX TALK APRIL 2015

CFSWP BOX TALK APRIL 2015

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Wendler Training!

This program will ONLY use 90% of your current 1RM,
building strength is a marathon not a sprint. The program will work on a 4 day training cycle, week 1 is your 5 reps, week 2 is your 3 reps, week 3 is you 5/3/1 rep and week 4 will be your de- load week each cycle will last one month. At the end of the month we will add 5 pound to the bench press and overhead press and we will add 10 pounds to the squat and deadlift. We will guide you along the way….don’t worry. CF Burn classes will also be doing this. Daily there will be a conditioning portion to this new strength cycle.

So, get in here if you can, to retest or ask your coach if you can make it up on a different day.

Wendler Theme Days

Let’s have a little fun in the month of April and wear these items on our Wendler Training Days MWTHF.

MWTHF- show your

CFSWP spirit and wear the following:

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Mondays: Long crazy fun sock day, wear your long socks this day!

Wednesdays: Hit squat day with some fun colored tights, go ahead…do it! Guys can too! (Coach Steve will be wearing his neon compression tights under his shorts) ha! Thursday: Wear CFSWP colors: GO Orange or Gray day!

Our new Strength Cycle program, Wendler 5/3/1 starts in April, this is to get you ready to hit new Personal Records and hit new goals.

What is Wendler Training?

We’re glad you asked! This is a powerlifting program based off 90% of your 1RM for four core movements: Bench Press Monday, Squat Wednesday, Deadlift Thursday, and Press on Friday. We just tested for this… this week. (1RM or 1 Repetition Maximum, means the maximum amount of weight you can lift for 1 rep.) So we can start April off right.

We are starting April PR Challenge month off with Wendler Program.

We ask that you keep a workout log so each individual can keep records of their progress. This is key information in helping you take your fitness to the next level. Can’t make these set days? Do your best to make it in, so you can see some serious results.

Formula is available on our website under blog and will be posted each day on the board. We will guide you through it, just show up, be consistent and get ready to PR!.

We like to mix things up at CFSWP. In March we had our pushup and tested your baseline and will retest 2nd Wed in April.

Fridays: Wear CFSWP shirt or hoodie day! If you don’t have one.

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Every time you wear an item above on the correct day, you will be entered into a raffle to win a fun surprise from CFSWP!

*Make sure you put a check mark by your name on the board.

THE HOW TO UPDATE
 How to use CFSWP CLASSES:

• Come often, and a little early WHEN YOU COME 10 MIN LATE IT CAN EFFECT EVERYONE, SLOW DOWN THE WHOLE GROUP COME at least (5 minutes in advance) every week. 3+x or more/week for best results.

• Sign in online for class.

• If the computer says class is full, double check with the coach – sometimes we make exceptions!

• ATTITUDE – Cheer others on, clap and give high 5’s – it will improve YOUR results!

• Be responsible.

• Choose weights according to your ability AND mindset that day.

• Stay alert, awake, and fully engaged in class.

• Pick up after yourself – re- rack weights, put away boxes, re-hang rubber bands.

• Clean up after yourself – bring a workout towel, and wipe the floor with disinfectant and a mop after your workout.

• Be honest with your numbers both in the Success Journal and in times / reps in class.

• Create a plan to train CFSWP style at home.

• Use the website daily to watch for upcoming info, workouts, and post comments.

• Participate in clinic and events – they will really help your training.

*If you use the shower, please spray and wipe down with paper towel after each use.

How to use your CFSWP Primary Coach:

• Your coach is your primary point of contact at CFSWP.

• Use him/her for:

– all health/fitness/nutrition questions, concerns, problems

– progress checks and accountability (showing up, diet, goals)

– before/after pictures
– goal identifying and setting

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Join us For Sunday Sunday next week, Team WODS return on Sundays starting APRIL 12 after Olympic Lifting at 2:00pm. Remember folks we are closed this Easter Sunday, have a fun family day.

Athlete of the month: Don H.

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Congrats Don! Don is very encouraging and helpful to those around him, he often helps clean up after his self and others after class and has been very dedicated and has seen a lot of progress. Catch a class with Don 6:30pm evenings and Sunday afternoons. Thanks Don for being apart of our CFSWP community!

Name: Don Hopkins When did you start doing CrossFit?

July 2014, I started a special program at CFSWP, where I started working on the movements one day a
week. Starting my journey to fitness slowly.

What motivated you to start CrossFit?

Many of my friends and neighbors CrossFit, it seemed like it may be something I would like. Favorite WOD? I actually like all of them, they all challenge me to get stronger and build endurance I have never had before.

Least Favorite WOD?
Oh, ok I Iied. I hate burpees. Favorite Lift? Currently it is front squats.

Least favorite lift ?

Power cleans are difficult because I am still working on the flexibility of my arms to properly position the bar.

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I have two awesome boys and my beautiful supporting wife, Carrie. I love brewing beer, and work as a Warehouse Manager for an International food corporation.

What were you doing before CrossFit?

Absolutely nothing as far as exercise or fitness training. Drinking a ton of beer and eating whatever I wanted without care to consequences.

What were your thoughts after your first CrossFit workout?

Right after my first workout, I did not feel too great. I pushed too hard and felt queasy.

As soon as I regained consciousness, ok, just kidding, I felt incredible once I cooled down.

What were your goals when joining CrossFit?

Losing weight was my biggest goal. I was pushing 240# My blood pressure was in High Hyper Tension range, I needed a lifestyle change to stick around a while longer for my family.

Have you achieved any of those goals? Blood pressure

is now in normal range, I dropped 45lbs and am still losing, while building.

Has CrossFit affected your life outside the Gym?

I receive compliments on how I look daily, my self confidence is higher than it has ever been.

What are some of your best achievements inside the box?

Every day I go is my best achievement. I stuck with something that challenges me every visit, and has a great community.

Do you have any other special memories/ achievements during your time here?

The coaches are epically awesome, the members are all encouraging.

What advice would you give to a newbie just joining CrossFit SW Portland?

You are only in competition with yourself. If the guy or girl next to you has done two rounds more than you, who gives a crap?

Your only challenge is to get better at the movements yourself. Nobody is watching you get your ass kicked, they are too busy

getting their own asses kicked. Focus on you, scale your workouts according to your coach’s instructions, and pace your workouts Something you might not know about you is? How deep into the rabbit hole I will go!

Anything else you want to share? Beer, I’ll share my beer.

Is there anything you would like to suggest to make CFSWP even more of a better place to train?

No, but that customer service desk by the door is pretty awesome!

Congrats Don! Thanks for being apart of our community.

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Excellent work in the Open this year all. It showed us what we have improved on and what to work on this year, we are super proud of all your achievements and efforts. Several athletes hit new personal records and did things they thought they couldn’t do. Great Work!

Remember! Safety First!

If you have a strain or injury, let your coach customize something just for you, be smart and heal up, but come in for recovery.

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CrossFit Open

Excellent work in the Open this year all. It showed us what we have improved on and what to work on this year, we are super proud of all your achievements and efforts. Several athletes hit new personal records and did things they thought they couldn’t do. Great Work!

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Don’t Forget To Check Out Bar Bell Club

Barbell Club is coming! This 6 week program is great for those new and developing their basic barbell skills. The next barbell club for beginners/intermediate skill level starts the first Friday in June at 6:30pm.Class size is limited. You must RSVP and commit to this 6 week program. This is limited to 8 athletes only, $150 for 1x a week for 6 weeks. You will learn and review Olympic lifting and assistant movements of the clean and jerk and snatch. You will work on key positions & technique.

Must RSVP: info@cfswp.com

How to use CFSWP CLASSES Update.

THE HOW TO UPDATE
• Come often, and a little early WHEN YOU COME 10 MIN LATE IT CAN EFFECT EVERYONE, at least (5 minutes in advance) every week. 3+x or more/week for best results.

• Sign in online for class. https://crossfitswportland.frontdeskhq.com/schedule#/list?dt=2015-03-31&lt=staff – not everyone does but it helps us help you to stay on track.

• If the computer says class is full, double check with the coach – sometimes we make exceptions!

• ATTITUDE – Cheer others on, clap and give high 5’s – it will improve YOUR results!

• Be responsible.

• Choose weights according to your ability AND mindset that day. – scale in the beginning- please ask for help if you need it.

• Stay alert, awake, and fully engaged in class.

• Pick up after yourself – re-rack weights, put away boxes, re-hang rubber bands.

• Clean up after yourself – bring a workout towel, and wipe the floor with disinfectant and a mop after your workout.

• Be honest with your numbers both in the Success Journal and in times / reps in class.

• Create a plan to train CFSWP style at home.

• Use the website daily to watch for upcoming info, workouts, and post comments.

• Participate in clinic and events – they will really help your training.

Let you coach know if you have super soreness levels, tight, strains and we can help you! Sometimes customize a different workout if you need it for that time period. We are here of you , so please check in often.
How to use your CFSWP Primary Coach:

• Your coach is your primary point of contact at CFSWP.

• Use him/her for:

– all health/fitness/nutrition questions, concerns, problems

– progress checks and accountability (showing up, diet, goals)

– before/after pictures

– goal identifying and setting
Like us on Facebook, stay updated on events, fun promotions on our website and Facebook page.
Let me know if you have any questions.

 

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T-shirt pre-orders

Be prepared to show your CFSWP spirit in April and get your CFSWP gear. Taking CFSWP t-shirt, long sock and hoodie pre-orders now.

Ladies and mens versions are available. Email me if you are unsure about which size to order. Ordering dark gray only at this time.
T-shirts : $20.00 pre-ordered, at the box $25, Hoodies $45 pre-order, $50 at the box. Socks $18 pre-order, $22 at the box. Orders due by March 25th.
Need at least 20 people to pre-order socks and hoodies to get them. Ping Shannon and she will send you a secure purchase request.
shannon@cfswp.com

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Do this and automatically be entered into our monthly raffle.

Let’s have a little fun in the month of April and wear these items on our Wendler Training Days MWTHF.

Get ready to hit new Personal Records – Wendler Training begins!

MWTHF- show your CFSWP spirit and wear the following:

Mondays: Long crazy fun sock day, wear your long socks this day!
Wednesdays: Hit squat day with some fun colored tights, go ahead…do it! Guys can too! (Coach Steve will be wearing his neon compression tights under his shorts) ha!

Thursday: Wear CFSWP colors: GO Orange or Gray day!

Fridays: wear CFSWP shirt or hoodie day! If you don’t have one. Put your order in now.
Every time you wear an item above on the correct day, you will be entered into a raffle to win a fun surprise from CFSWP!

*Make sure you put a check mark by your name on the board.

 

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April- PR Challenge continues

Starting April we will start our PR Challenge month off with Wendler Program.

We like to mix things up at CFSWP. In March we had our pushup challenge and tested your baseline and will retest the 2nd Sunday in April. So, get in here if you can… to retest or ask your coach if you can make it up on a different day.

New strength Cycle, Wendler 5/3/1 starts in April, this is to get you ready to hit new Personal Records and hit new goals. This is a powerlifting program based off 90% of your 1RM for four core movements: Bench Press Mon., Squat Wed, Deadlift Thur., and Press on Friday. Plus a conditioning work out after your strength cycle. That being said within the next two weeks we will be finding our 1RM in these four movements. 1RM or 1 Repetition Maximum, means the maximum amount of weight you can lift for 1 rep.So we can start April off right.

We ask that you keep a workout log so each person can keep records of their progress. This is key information in helping you take your fitness to the next level. Can’t make these set day? Do your best to make it in, so you can see some serious results.

This program will ONLY use 90% of your current 1RM, building strength is a marathon not a sprint. The program will work on a 4 day training cycle, week 1 is your 5 reps, week 2 is your 3 reps, week 3 is you 5/3/1 rep and week 4 will be your de-load week each cycle will last one month. At the end of the month we will add 5 pound to the bench press and overhead press and we will add 10 pounds to the squat and deadlift. We will guide you along the way….don’t worry. CF Burn classes will also be doing this. Daily there will be a conditioning portion to this new strength cycle.

The work schedule will look like this:

MONDAY: Benchpress Wednesday: Squat, Thursday Deadlift, Friday: Press.

The exercises will be interchangeable with variations on a monthly bases.

Week 1: (Wendler 5’s) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)

65% of 90% 1RM x 5 reps

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)
Week 2: (Wendler 3’s) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
70% of 90% 1RM x 3 reps

80% of 90% 1RM x 3 reps

90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
Week 3: (Wendler 5/3/1) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
75% of 90% 1RM x 5 reps

85% of 90% 1RM x 3 reps

95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
Week 4: (De-Load)
All Strength for this week will ONLY be in the 40%-60% of 90% 1RM.

 

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BoxTalk March

3 Months of challenges are coming. In March we begin with a Push-Up Challenge & Testing your Baseline. The kick off is March 1. Ready to hit some new personal records. Let’s do this! 

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Get your Baseline number at the gym, do 50% of that number and add 2 push-ups every day for 6 weeks. We will then retest your pushups and your Baseline. We will have a fun prize for the best performance and the best score.

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Love CrossFit!! Have a friend or family member that could benefit from our
programming? As always, refer a friend and get a free month after their first 90 days at CFSWP. Have them try it now free for 1 week. RSVP at info@cfswp.com

 

Got Goals? What Do You Want?

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Do you want to expand your knowledge on a particular skill? Let us know what you want to work on. What classes, clinics or seminars would you like to see at CFSWP? Would a certain class time work better for you? Is there specific equipment you think we need? Leave us a comment or send us an email. We want to know what you want!

Want to improve your squats? Consider this when doing squats….
Half squats give you half results. – Go all the way down, at least your hips past your knees. Do some type of squat every day, (air, BB, ask coach what you can do to improve here.

Your mobility will affect your squatting. If you need to work on it…(Ask coach to give you a few things you can do to get better, everyone is at a different place).

Goals: Set them, choose one area, be consistent and work on them.

The CrossFit Open

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The CrossFit Open is in full swing. 15.1 and 15.2 were a lot of fun with official and unofficial challengers on Friday and Sunday. This week is 15.3! We appreciate all of the support, come on in and cheer your friends on. We will have a toast at the end of this Sundays challenge, and a potluck at the last one. 3 more weeks to go, keep up the great work all!

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Not sure which timslot is right for you?

Here is a guideline for continued success at CFSWP. Or check in with your coach if you are not certain.
Classes and skill level
9am CrossFit Burn- all levels, 
Noon- advanced/Intermediate
4:30PM & 5:30pm all levels
6:30pm all levels
Beginners go in the Getting Started class on 6:30pm Tue & Thur.
Sat. 9am all levels
Sun 2pm Olympic Lifting-advanced/Intermediate
CF Team 3pm – all levels
2:00pm Sun Beginners.

 

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Barbell Club is coming! This 6 week program is great for those new and developing their basic barbell skills.

The next barbell club for beginners/intermediate skill level starts the  first Friday in June at 6:30pm.
Class size is limited. You must RSVP and commit to this 6 week program. This is limited to 8 athletes only, $150 for 1x a week for 6 weeks. You will learn and review Olympic lifting and assistant movements of the clean and jerk and snatch. You will work on key positions & technique. Must RSVP: info@cfswp.com

March Athlete of the Month:
March Athlete of the month goes to Duncan! As always it was a hard choice but after hearing several people praise him on his helpfulness in class and seeing his hardwork pay off in class it was an easy choice. Congrats Duncan, keep up the great work.  Duncan has been with us since November, he has advanced his skills quickly and always has a smile on his face and a willingness to work on new skills, Duncan has claimed his pull up and kipping pull up and is working on his olympic lifts in Oly class. Catch a class with Duncan in the evenings or Sunday in Oly.

Name:
Duncan Carranza

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When did you start doing CrossFit? What motivated you to start CrossFit? How did you her about CF?
I started CrossFit this past November after hearing so may good things about it from Samara. Watching her come home after workouts so excited and positive made me want to try it too.

Favorite WOD/lift?
That’s tough – I’m feeling more successful with the more cardio-based activities: Helen is great. Really anything with box jumps, pullups, wallballs and running are my favorite.

Least Favorite WOD/lift?
There’s maybe nothing that I hate, but I’m still struggling with my form during powercleans. Stupid elbows.

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).
I’m an instructional coach for Portland Public Schools, which has me working just with teachers rather than students. When I’m not at work I’m spending time with my wife Samara, working in the garden, hanging out with friends, and reading.

What were you doing before CrossFit?
Most recently I ran the Portland marathon for the second time. Other than that, just ultimate frisbee for fun.

What were your thoughts after your first CrossFit workout?
I was stunned by how quick the time went by, and how out of shape and uncoordinated I felt even doing basic movements.

What were your goals when joining CrossFit? Have you achieved any of those goals? Current goals?
I’m not sure that I started with any specific goals in mind past general fitness, but right now I’m excited to get better at kipping pullups and complete a workout at RX rather than scaled.

Has CrossFit affected your life outside the Gym?
Yes! – I feel much better every day when I wake up and just move about my day. This past summer my back was often in pain probably due to my weak core, and now it feels great.

What advice would you give someone just starting CF today/ a newbie just joining CrossFit SW Portland?

I’d tell them that it’s hard and wonderful, and everyone is there to help you. I’d tell them to track their progress and be ready to be stunned at how much they improve over the short space of just a few weeks.