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.

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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.

BoxTalk- January

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WORLD WIDE WOD GYM RESOLUTIONS 2015 CFSWP

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On January 10th, CFSWP hosted the WORLD WIDE WOD/GARAGE GAMES: GYM RESOLUTIONS 2015. This event drew in many members of the CrossFit community to compete, support and watch. This was our third year hosting, and we were excited to see everyone crush it.

 

Starting January 15, we are starting our “30 Day Gift of Giving” event. Do you know someone who may want to give CrossFit a shot? January 15 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 try as well! Please see Shannon for more information.

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CFSWP

 

We are celebrating our third year on January 15. Please be sure to join us for a fantastic workout! We want to thank you all for being a part of our community. Each one of you helps make CFSWP a uniquely special place to be!

 

 

JANUARY
Athlete Of The Month:
Congrats Mike K!

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CrossFit Open Registration
Registration for the CrossFit Open will also start on January 15. Athletes can register as scaled or RX at CrossFit.com. Anyone can sign up to compete in five workouts over five weeks. Last year the Open reached 209,000 athletes from around the world. Are you ready?      http://games.crossfit.com/about-the-games/the-open

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Don’t Forget to Reserve Your Workout!
Don’t forget to log in to our schedule calendar to let us know you are planning to work out with us! LOG-IN often, and workout consistently and you may win a one hour massage! Winner to be picked on February 1!

Schedule your class link here:

https://crossfitswportland.frontdeskhq.com/schedule#/list?dt=2015-01-28&lt=staff

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30 Day Clean Eating Challenge!
Thursday January 15, we will be half way through the first clean eating challenge of the year! We have several competitors working on taking off some of the holiday goodies. Don’t give up! If you have a setback, just get right back on track! 2 Winners will split the pot! Join us on Sunday February 1 for a Paleo Potluck to celebrate 30 Days of Clean Eating!

Paleo Superbowl Snacks: Chicken Zucchini Poppers

Mix the following:
1 lb. ground chicken breast
2 cups grated zucchini
6 green onions, chopped
6 tbsp cilantro, chopped
2 cloves garlic
1 tsp each salt, pepper, cumin, chili flakes
1 tbsp each coconut aminos, apple cider vinegar, fish sauce (all sauces optional)
Then:
Line a pan with aluminum foil. Grease lightly.
Take a handful of the mixture roughly the size of a golf ball. Flatten into a mini patty shape and place on pan. Repeat until you have a pan full of uncooked ‘poppers’ that looks like cookies on a cookie sheet.
Broil on high on top shelf of oven until browned. Flip over, and broil until other side is browned.
Note: you may have to drain liquid from your pan prior to flipping (the zucchini creates a lot of liquid)

CFSWP Team

YES! January is finally here and it’s about to get VERY exciting very FAST at CFSWP! Don’t miss it!

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January is an exciting month at CFSWP with our annual Clean Eating challenge starting Jan 1st-Feb 1st, Annual World Wide Wide Comp for beginners, scaled, RX and masters athletes on Jan 10th, check in prize opportunity and Bring a Friend days.

Who are you giving your Gift of a Fitness to?

Bring a friend to CrossFit starts soon. Redeem: Jan 15-Feb 15th!

Contact: info@cfswp.com for details.

Don’t forget CFSWP family! Register for your class in Jan and you can win!

https://crossfitswportland.frontdeskhq.com/schedule#/day?dt=2015-01-03&lt=staff

To automatically be entered into this offer be sure to register online and check into your class for a chance to win a special prize from CFSWP!1 winner will be announced that frequently registered and checked in on Feb 1st!
Boom! Let’s start 2015 out with a bang!

Are you in? http://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2015/

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Want to start 2015 off with a fun and friendly CrossFit comp? Join us on Jan 10th! Third year hosting. All levels: Scaled,RX and Masters. Are you in? http://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2015/     Pictures from previous years: Still time to join in. … Continue reading

Annual Paleo Challenge: Jan 1- Feb 1

Annual Paleo Challenge: RSVP for this challenge here: info@cfswp.com

Eating strict paleo for approx 30 days, test your performance and body composition changes.

January 1st to February 1st

Buy In $25.00 Two Winners. They will split the pot.

30 day commitment to eating strict Paleo. See how you look, feel and perform. You should see more efficient workouts, improved sleep, reduced allergies, burn more stored fat, have more energy through out the day. You may notice a decrease in swelling in your legs or other areas, decrease in inflammation and decreased waist size.

It’s simple: Eat clean for 30 days. You will be 100% in charge of your results. Tips on how to be successful. Partner up with a friend that is also eating paleo for tips and encouragement. Post and comment in our CFSWP food blog and check in with your community and trainers on what is and isn’t working. We are here for you.

What To Eat: Lean meats, seafood, vegetables, fruits, nuts, seeds and healthy fats. We recommend reading, ‘The Paleo Diet’ by Robb Wolf and his ebook,’30 days Total Transformation’ for shopping lists and a 30 day meal planner. Avoid Eating Dairy, grains, processed foods and sugars, legumes, starches and alcohol.

Tracking your Progress:

Photos

Before photos due by Jan 4th. and by Feb 1st.

Winners are asked to share them but do not have to post them to public. These pictures are mostly for your personal reference, you do not have to share these with the community unless of course you win. ;) Take the pictures in shorts and a tank top or bathing suit. You will need front, side, back and profile shot of your face close up.

Measurements: Waist just under belly button. Before and after Challenge. Performance: Your score on Benchmark workout before and after. Optional: We always see outstanding changes here. Do it for yourself. Blood work: If you can do this for yourself. Do it. read chapter 11 in the Paleo Solution to get details on why these markers are important. Scale: We will take weight measurements but remember as you exercise muscle and fat are changing and it is really based on how you fit in your clothes and look not what the scale tells you.

We start January 1st but have our testing baseline/ benchmark workout Sunday, Feb 4th at 3:00pm. Pictures and measurements at 2:30. We end and retest on Sunday, February 1st at 3:00pm. The winners are the athletes with the best performance and body comp improvements. To win we need your measurements/pictures and benchmark scores, both before and after.

Recommend reading: http://robbwolf.com/ http://thepaleodiet.com/ The Paleo Diet and 30 days total Transformation ebook by Robb Wolf. Paleo recipes: http://nomnompaleo.com/ http://beta.primal-palate.com/ http://nomnompaleo.com/ Benchmark WOD A.

You will have 10 minutes to find a heavy single Clean. Score: The weight you cleaned.

B. Baseline WOD- TBA

From Robb Wolf’s 30 day Total Transformation: What is the Paleo diet? The Paleo diet, put simply, is a way of eating that mimics what our Paleolithic ancestors ate (a hunter/gatherer lifestyle). It is a simple, yet remarkably effective approach for fat loss as well as preventing or reversing a number of degenerative diseases.

The Paleo diet is built from the healthiest, most nutritious foods available: • Lean proteins (such as grass-fed meats, free-range fowl, and wildcaught fish) that support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals. • Fruits and vegetables (seasonally harvested, locally grown) rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline. • Healthy fats (such as nuts, seeds, avocados, olive oil, fish oil and grass-fed meat). Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline. Why does it work? The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. Our Paleolithic ancestors were largely free of these diseases, and you can be too! When we eat according to our genetic heritage, weight loss, improved energy, and optimal health are fun and easy to accomplish. Nutrition At its core, the Paleo diet is an anti-inflammatory diet. Processed foods, trans fats, high carbohydrate intake and a skewing of our ancestral omega-3/omega-6 fat ratio cause systemic How to eat Although the Paleo Solution starts with healthy and delicious foods, not everyone’s needs and situations are the same. The Paleo diet is infinitely customizable to meet YOUR specific needs and goals. Diets that recommend rigid food ratios or Spartan calorie counting seldom work over the long term because these approaches typically emphasize foods (refined grains, sugar and dairy) that are at odds with our genetics. If your goal is to lose fat using the Paleo Solution, the majority of your meals should look something like this: • 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood • Several servings of multicolored vegetables, either raw, steamed or lightly cooked • Round out the meal with good fats from avocado, olive oil or a handful of unsalted nuts such as almonds, pecans, macadamias or walnuts • Eat this way 3-4 times each day.

PLAN PLAN PLAN ahead for the week! Protein, protein, protein We recommend eating 1 gram of protein per pound of bodyweight. That means if you’re a gal who weighs 160 pounds, you should be eating 160 grams of protein per day. Let’s start adding that up. • 4 oz. chicken = 27 grams • 4 oz. salmon patty = 30 grams • 5 oz. turkey burger = 35 gramsThat’s 92 grams so far. 68 more grams to go! Keep eating that protein! Why so much protein? Remember the neuro-regulation of appetite Robb talked about in the audio file? Protein helps with that. It’s also an extremely satiating food, which means that you’re never going to be hungry on the Paleo diet. What about fat? Contrary to popular belief, fat will not make you fat. Eating fat, even saturated fat found in healthy foods like coconut oil, is fine. However, if you have a significant amount of weight to lose, we recommend not adding a ton of fat to your meals. Add some fat for flavor, some nuts with your berries as a dessert, cook in healthy coconut oil or put olive oil on your salad to dress it up, but don’t go crazy on the fat until you’ve leaned out to your desired level. HOW to shop? Read more in Robb’s ebook, ‘30 Day total Transformation’!

Join CFSWP Facebook food discussion group for more helpful tips. Good luck everyone! CFSWP

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