World’s Best Boot Camp is coming to Portland this August….

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CrossFit SW Portland is excited to host the World’s best Bootcamp this August.

Have a friend that is not ready for CrossFit but interested in starting their personal transformation? WBBC transformation machine will be here Aug 22nd. Don’t let this opportunity pass them up.

Interested in more information contact shannon@cfswp.com

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Shout out..

A few shout outs from Coach Steve!

Megan H.
For crushing DeadLift goal of 215#, then exceeding it a week later. Keep knocking them off!

Duncan
For allowing me to suggest the painful path on “Helen” then exceeding my expectations by not only RXing it but PRing as well.
Thanks, that is the drive that makes this place so awesome.

Matt L
For blowing up the PR board over and over again this past month and ignoring my advice to not chase Patrick on Helen and annihilating it. Fun to watch you hitting that level!

Brian M
For crushing Helen and displaying a relentless work ethic.

Patrick M
For a relentless work ethic. The fruits of your labour litter the PR Board. BackSquat, C+J, Thruster, Helen, Fran…
Thanks for providing an example of what can be done!

To everyone else who is coming in and giving it their all. CFSWP is an amazing place to be at because of YOU!

Keep going strong!

Coach Steve

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Clean Eating Challenge – Kick Off w/Fight Gone bad

Fight Gone Bad

Retest July 5th followed by BBQ/potluck and celebration!

Thanks Duncan for taking the pictures.

BoxTalk June

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Bring a Friend day: July 19th

Clean Eating Challenge Ends on July 5th, join us for a great workout and BBQ & clean eating potluck. Sun 2:15pm post pictures/measurements Fight gone bad workout at 3pm.

RSVP info@cfswp.com and get in on the action and details.

A Closer Look at Class Levels:

CFSWP Student / Class Level Descriptions

Beginner (101)

For students at an entry skill level and entry fitness level. Time on the Baseline Workout time is slower than 9 minutes. Many movements that are done in a gym

and/or in CrossFit are unfamiliar. Class focus is on basic conditioning and movement skill and technique.

Beginner/Intermediate (101)

Not a beginner, but still working on building a base level of strength and conditioning and technical expertise. Baseline Workout time is between 6:00 – 9:00. Starting to get to know the names of movements, but still unsure of the amount of weight to use, and exactly how to do many of the more complex CrossFit movements.

Intermediate/Advanced (201)

Confidence, strength and conditioning are stronger than ever. Have mastered all of the basic and intermediate CrossFit movements and are working on the more advanced weightlifting and gymnastic movements. Can take a friend through a CrossFit workout with confidence. Usually pull ups are done without assistance and Baseline time is between 4:30 – 6:00.

Advanced (201)

Student is confident and capable with all CrossFit movements and workouts and has made CrossFit a regular part of life.

CrossFit SW Portland

Class Schedule

9:30am classes – all levels

Noon: CrossFit 201
 Mon-Fri: 4:30pm, 5:30pm – all levels
 Olympic Lifting: 201
BarBell Club: 101
 MTuThFri: 6:30pm 201
Tu Thur: 6:30pm 101
Sun: 2:00pm 101

KidFit – all levels
*SEE PDF on Bulletin board for more

Spirit Days Continue in June! Wear your CFSWP gear on Fridays and put a check mark by your name you will be entered into a raffle to win a COOL prize.

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Are You New to CFSWP? Here are some helpful tips:

Remember that for the first few months after starting or coming back from being out for a month on vacation, we recommend that you keep your workouts within your means – not pushing so hard that you hurtle yourself over the “cliff” or end up injuring yourself.

Given the competitive nature of CrossFit, it is very easy to get carried away and go too hard too soon. Feel free to make any modification to any workout (scaling) to make it appropriate for your experience and fitness. If you need help with this, don’t hesitate to ask the coach that is teaching the class – he/she will be happy to assist.

By the way, one great way to actually see the progress you’re making is to take before / after pictures. You can let Shannon know and we can schedule to get before and after pictures. We will be doing the Baseline workout again in August, if you are ready to retest contact shannon@cfswp.com and we can schedule during open gym for you to retest.

Upgrades!

Thank you for excusing our mess, as well had building updates a few weeks back and organized the gym. We added some box jumps and a new WOD board as well.

OUTSTANDING WORK!

Congrats to several members for setting goals and obtaining them. Several Cindy and Helen Personal Records; Back squat, bench press, dead lift and strict press personal records were record high. We are super proud of all your achievements with the PR challenges and OUTSTANDING WORK with TESTING!

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Have you tried Sunday Funday yet?

Ready for more fitness fun and challenge? Join us for Olympic Lifting at 2:00pm and or Team class at 3:00pm. It’s fun to meet new people and work as a team to accomplish a great workout!

Like us on Facebook to stay update on events.
LOVE CFSWP!?! Share your JOY of CF at CFSWP and give us a review on Facebook or on Google!

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Athlete Spotlight

June’s Athlete in the spotlight is Brian K. Brian has been a member with CFSWP since 2011. Brian comes in, cheers others on and helps others with their goals. Catch a class with Brian at 4:30pm or Sundays at 3:00pm in out Team CF class. Thanks Brian for being apart of CFSWP community and making team class with Kristi a lot of fun!

First Name & Last Initial * Brian K

Hometown
Port Jefferson, NY Age
33
Occupation
Billing specialist

When did you first start CrossFitting?
I think fall 2008

When did you first start training at CFSWP?
Summer 2011

What is your favorite WOD?

I like Anne, Angie and Helen, and I kind of love / hate Grace

And your least favorite WOD

Fran

Tell us about your sports & fitness background
I have played sports since I was 5. Soccer until high school. When I switched to track, then in my second year of college I discovered ultimate frisbee.

What sort of changes have you seen in your body, health and fitness since starting CF? CFSWP? (before / after)

I have gotten a lot stronger, which has given me more confidence on the ultimate field. It’s also fun to look back at pre CrossFit pictures and see my lack of strength.

Please share with us any favorite CrossFit / CFSWP moments.
I love going to Sunday classes. Especially when it nice out and we can roll the orange couch out into the sun and sun bathe

Any advice for people just getting started?
Give it 6 months… The first 2-3 months suck because your body is just sore all the time. During the next two months you start to understand how to read the WOD. The next two months is when you will start hitting PR like every other class. Your body need time to adjust to the extra stress you are putting it though. If after 6 months you don’t love it, perhaps it not for you.

What are your hobbies, interests and/or talents outside of CrossFit? Ultimate frisbee takes up most of my free time. I also enjoy wine tasting in the Willamette Valley and playing video games.

Skill Level

https://cfswp.files.wordpress.com/2015/05/skill_levels.pdf

What level am I at? Where should I go from here? What goals should I shoot for next?

Depends on your goals? Want a faster Fran time? To be more lean? Or a double body back squat. Everyone has different goals and we want to help you conquer them. Check in with your  coach and choose an area out side of the everyday workout to go work on.

We are here for you! Several members have homework they do in and out of the gym. You can too.

Find out here…what you need to work on next. Identify an area that is not as strong as others? Talk to your coach and then GO after it NOW!

#CFSWP

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Upcoming Events:

Upcoming Events:

Memorial Day WOD- MURPH
Open for the 9:00am class only

May 30th Starlight Wod potluck/BBQ 5:00pm

June 5th- BarBell Club Friday’s in June 6:30pm. RSVP! Serious Gains in the 6 week program

June 6th- CFSWP Girls Night Out! 6:00pm Thai Peacock – downtown Portland 219 SW 9th Ave

Portland, Oregon

June 7th Clean Eating Challenge kick off
2:30pm measurements / pictures 3:00pm Test with a baseline workout!

RSVP: shannon@cfswp.com

May 25th 9am WOD only

Hero WOD

Monday May, 25th.

9:00am w/Coach Steve

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“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Annual StarLight WOD! Join us May 30th 5pm.

Save The Date!

Annual Starlight WOD

* Saturday, May 30th (no Sat. am classes- join us in the evening).
* Starlight WOD starts at 5:00pm.
* Bring 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 workout.

Clean eating potluck/ BBQ and toast to follow.

*Bring your favorite clean eating side dish or meat to grill up.

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Clean Eating Challenge: Kick off is June 7th

Nutrition plays a H-U-G-E role in your fitness, folks. What you eat today can strengthen or weaken the gains made at the box tomorrow. You are in total control of this entire process! Modern diets are not compatible with our digestive system. What ‘diets’ might I speak of? You know…fast-food eating, refined & processed carbohydrates in the forms of boxed, canned and bagged foods that line the aisles of the grocery stores. Foods that contain flour, wheat, grain and jelly-jam packed with ingredients that NO ONE can pronounce!

Our CFSWP clean eating plan will focus on quality, whole foods over preservative laden, processed foods. Furthermore, it targets foods that cooperate with your genetics because there are such foods like grains, legumes and dairy, that might very well be at odds with your health.

The health benefits of the clean eating diet: AKA paleo diet are endless. The protein and seafoods will help support muscle growth and optimal immune function. Healthy fats from nuts, seeds, avocados, olive oil and grass-fed meat have been shown to reduce obesity, cancer, diabetes, and heart disease due to monounsaturated and Omega-3 fats.

Fruits and vegetables are rich in vitamins, antioxidants and minerals that reduce the likelihood of developing cancer and diabetes.

Other benefits include stable blood sugars, burn off stored fat, improved sleep, reduced allergies, and more efficient workouts. Eating these quality whole-foods are full of these vitamins, minerals and anti-oxidants…so much in fact that you will never have to supplement and buy fake foods to compensate.  Whole foods are nutrient dense and the synergy is bar-none, as they are found in their most natural state and form; rather than factory made by humans in some laboratory. Besides, supplements are wicked expensive!

Basically the Clean Eating / Paleo diet is based on the food that our ancestors consumed before modern agriculture started. Starting a healthy Paleo lifestyle is easy to follow and sustain when kept simple.

Want more???

…sign up now to be entered into our Clean Eating Challenge: Kick off June 7th.

Pictures/measurements/ we will email you detailed instructions. Clean Eating is different fro our strict challenge, so if you want in. You must sign up of the details all.

Clean Eating Challenge is  $25.00

2 WINNERS will win some fun prizes. 1 most improved and the other best overall results!

Other Great Sources:

http://www.crossfit.com/cf-info/start-diet.html

http://robbwolf.com/what-is-the-paleo-diet/

http://www.primalpalate.com/about/faq/

Email shannon@cfswp.com to RSVP your spot.
2 winners will win prizes,
Before/After pictures/ measurements/ test to a benchmark workout and retest in 30days
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Clean Clean Clean Eating Machine- Get ready for summer!

Summer is coming and we want you to be ready for it.

After so many people emailing and requesting another Clean Eating Challenge…
It’s finally happening!!

The Challenge will kick off May 31st

email shannon@cfswp.com
if you are ready to get in and get lean for summer!

We will email you the details next week.

Don’t wish for summer to end …wish for it will happen this year and feel great and get swimsuit ready!

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