BoxTalk February


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.
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.


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 for a free pass to be sent to them.

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!



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!

BMPicMonkey Collage

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!

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

Yields 1 12×4.5-inch loaf
Cook time: 65 minutes
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
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

Published by Transformations Made Possible


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