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.

Skill Level & Classes & Next Barbell Club

Skill levels for CFSWP classes.

9am CrossFit Burn- all levels, noon- advanced/Intermediate, 4:30 & 5:30pm all levels, 6:30pm advanced/Intermediate, beginners go in 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.

 

Barbell Club- Our next one starts in June.
June 2015

Join us for a special 6 week Program – Barbell club

Who is this 6 week program for?
Beginner/intermediate levels
Starts first Friday in June at 6:30pm.
Class size is limited to 8. Must commit to 6 week program. This is limited to 8 athletes only, $150, 1x a week. 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

Sign-up now, space is limited, you are expected to arrive 5 min early and not be late – be ready to get right to it at 6:30pm.

*We will have a toast at the end of the 6 weeks to celebrate your personal records!

 

February Promotion

 

New to CFSWP? Want to feel and look better? Join one of our many programs and get into the best shape of your life now. It’s time to start or continue your journey and get the fitness results you have been dreaming about.

1) NEW? Start here: Getting Started Program- 4 weeks, introduces you to CrossFit slowly and safely, not rushed through, up to three times a week.
2) CrossFit Burn: great conditioning & endurance program MWFS at 9am
3) CrossFit: Strength and Conditioning program, varied programing.
4) Olympic Lifting: learn & review technique of The snatch, Clean and Jerk
4) Open gym: Make up a missed workout, work on your goals or something that is challenging for you.
5) Personal Training: Get stronger, faster, better with customized programming and personal training, weekly check ins.

http://www.crossfitswportland.com
info@crossfitswportland.com
503-810-4722

 

Not ready for regular CrossFit but interested in trying a conditioning class with less technique lifts?

Interested in seeing more definition in your abs or loose that muffin top or maybe firm up those arms? Motivated and looking for a fun and challenging workout? We can help. Join Shannon every MWF at 9am for a great conditioning workout (CrossFit Burn).

All abilities and levels are welcome. Scale to your fitness level and start a new fitness opportunity now.

Schedule here (shannon@cfswp.com) and try a free week and see what you have been missing.

SW CROSSFIT AD

Print and bring in

BoxTalk February

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CrossFit Games Open Registration

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all.
The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world. http://www.crossfitgames.com
You can either perform the Open workout at a participating CrossFit affiliate ( here at CFSWP) where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge. End of Feb! we will host the open WOD 1 time a week for 5 weeks. Fridays at the gym as our regular wod and Sundays at 3pm for official challengers.
Bring a friend to CFSWP! On January 15, we started our “30 Day Gift of Giving” event.

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Do you know someone who may want to give CrossFit a shot?
Now through February 15 is your opportunity to not only show your friends or neighbors what you have been up to when you go to the CFSWP box, but give them an opportunity to give it a shot. Have them take advantage of our 1 week free promotion!
Email shannon@cfswp.com for a free pass to be sent to them.

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30 Day Clean Eating Challenge Winners!
We had nine official challengers and several unofficial challengers. Everyone saw great results and Samara and Chris Mar split the pot! Great job, you all did very well!

 

 

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The Check In award for January goes to Sam W! You have won a free 60 min sports massage.Keep registering for your classes, and be entered in to a drawing for a chance to win next month. Next prize compression sleeves.

Athlete of the Month!

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Mr. February! Way to go Brian M. It’s hard to choose only one athlete but you can all agree that Brian has earned it. Brian is committed, has seen a lot gains in performance and all over fitness. We are impressed! Brian M is outstanding and excellent to have in our community and in our classes. He is often calm, smiling and willing to help others out around him. If you have not worked out with Brian yet, catch a class with him in the evenings at 5:30pm or 6:30pm and Sundays in Oly and team.

Name: Brian McAndrew
When did you start doing CrossFit? What motivated you to start CrossFit?
I started doing CrossFit consistently last March. In the past I’d dabbled in CrossFit a bit but I kept moving around so I wouldn’t ever stick with it for more than a couple months. But I liked the intensity and the communal aspects of it. Once I moved to Portland permanently I knew I wanted to start going to a CrossFit gym consistently and CFSWP has been perfect for that.
Favorite WOD/lift?

Cindy! And back squats.
Least Favorite WOD/lift?

Anything with doubleunders and/or rowing.
Tell us a little bit about yourself (family, job, sports, military, interests, etc.).
I’m a freelance video editor/videographer, which is nice because I can set my own hours and thus don’t have much excuse not to get a workout in. I love the Oregon Ducks, making music, and learning about nutrition. I have a sort of “second life” over in Sierra Leone where I go about once a year and help out this gang by making music videos for them.
What were you doing before CrossFit?
Before CrossFit I went through this phase where I got really into running and ate a vegan diet. I got super skinny and probably harmed my overall health. Now I eat a lot of steak and eggs. I definitely feel stronger and healthier now.
What were your thoughts after your first CrossFit workout?
Wow I’m not as strong as I thought I was.
What were your goals when joining CrossFit? Have you achieved any of those goals? Current goals?
I didn’t have any specific goals when I joined, other than to become fitter/stronger than I had been in the past. I think I’ve probably achieved that. My current goals are now to become a competitive obstacle course racer in 2015 and to do this thing in the summer called Kokoro Camp where you pay a bunch of money to get tortured for 50 straight hours by Navy Seals.
Has CrossFit affected your life outside the Gym?
Yeah, when you challenge yourself and make yourself uncomfortable on a regular basis with something like CrossFit, you become less afraid of taking on more challenges. In that way I think it’s made me mentally tougher, more “stoic” in my life outside the gym.
What advice would you give to a newbie just joining CrossFit SW Portland?
Stick with it. It won’t ever get easier, but you’ll get stronger.

 

Gorilla Take Over
Great work guys!
Mike finished in 18th place overall in the RX Division

Darren and Patrick ended up in 12th place – Team RX Division

Tough 2 day comp. Outstanding effort!

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Blender Bread
Thanks Sam W. for bringing this to the Paleo Potluck!

Yields 1 12×4.5-inch loaf
Cook time: 65 minutes
Ingredients:
Ghee or coconut oil for greasing pan
8 large eggs
1/2 cup almond milk
4 teaspoons apple cider vinegar
3 cups whole raw cashews, about 17.5 ounces
7 tablespoons coconut flour
2 teaspoons baking soda
1 teaspoon sea salt
Instructions:
1. Place a heatproof dish filled with 2 inches of water on the bottom rack of the oven and preheat the oven to 325 degrees.
2. Lightly grease the inside of a large loaf pan, 12 x 4 1/2 inches, with ghee or oil and press a piece of parchment paper into the bottom with flaps that hang over the sides of the pan.
3. Place all of the ingredients in a high-speed blender and process on low for 15 seconds. Scrape down the sides and process again on high for 15 to 30 seconds, until very smooth. If batter is too thick to blend, add up to 2 tablespoons of water until it is moving easily through the blender.
4. Transfer the batter into the prepared loaf pan and bake for 60-70 minutes, until a toothpick inserted into the center returns clean.
5. Allow the bread to cool in the pan for 30 minutes, then gently remove the loaf using the parchment overhangs and allow to cool on a wire rack before serving or storing. Store the loaf tightly wrapped in the refrigerator for up to 5 days

Athlete Of The Month: Brian M

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Athlete of the month! Mr. February! Way to go Brian. It’s hard to choose only one athlete but you can all agree that Brian has earned it. Brian is committed, has seen a lot gains in performance and all over fitness. We are impressed!

Brian M is outstanding and excellent to have in our community and in our classes. He is often calm, smiling and willing to help others out around him. If you have not worked out with Brian yet, catch a class with him in the evenings at 5:30pm or 6:30pm and Sundays in Oly and team.

 

Name: Brian McAndrew

When did you start doing CrossFit? What motivated you to start CrossFit?

I started doing Crossfit consistently last March. In the past I’d dabbled in Crossfit a bit but I kept moving around so I wouldn’t ever stick with it for more than a couple months. But I liked the intensity and the communal aspects of it. Once I moved to Portland permanently I knew I wanted to start going to a Crossfit gym consistently and CFSWP has been perfect for that.

Favorite WOD/lift?

Cindy! And back squats.

Least Favorite WOD/lift?

Anything with doubleunders and/or rowing.

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

I’m a freelance video editor/videographer, which is nice because I can set my own hours and thus don’t have much excuse not to get a workout in. I love the Oregon Ducks, making music, and learning about nutrition. I have a sort of “second life” over in Sierra Leone where I go about once a year and help out this gang by making music videos for them.

What were you doing before CrossFit?

Before Crossfit I went through this phase where I got really into running and ate a vegan diet. I got super skinny and probably harmed my overall health. Now I eat a lot of steak and eggs. I definitely feel stronger and healthier now.

What were your thoughts after your first CrossFit workout?

Wow I’m not as strong as I thought I was.

What were your goals when joining CrossFit? Have you achieved any of those goals? Current goals?

I didn’t have any specific goals when I joined, other than to become fitter/stronger than I had been in the past. I think I’ve probably achieved that. My current goals are now to become a competitive obstacle course racer in 2015 and to do this thing in the summer called Kokoro Camp where you pay a bunch of money to get tortured for 50 straight hours by Navy Seals.

Has CrossFit affected your life outside the Gym?

Yeah, when you challenge yourself and make yourself uncomfortable on a regular basis with something like Crossfit you become less afraid of taking on more challenges. In that way I think it’s made me mentally tougher, more “stoic” in my life outside the gym.

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

Stick with it. It won’t ever get easier, but you’ll get stronger.