May BoxTalk




Coaches Corner: 

A message from coach Troy! 

“I hate snatches.” Usually, someone says that because they’re bad at snatches. That’s pretty much true for everything–people rarely hate what they’re good at and snatches, let’s be honest…are hard.

If you suck at snatches, it’s probably one of two things–mobility, or technique. Crossfit makes you strong enough to deal with snatch weights, so chances are good it’s your ability to get into position or bad form that’s holding you back from lifting more weight or finishing workouts with clean and jerks or snatches faster.

Since you probably sit all day at work, you’re gradually and insidiously losing the mobility required to move properly (among other evils of long-term sitting which is a topic for another day) to do the Olympic lifts.

Tight/shortening chest muscles and hamstrings, tight shoulders, tight calves…are gradually sneaking up on you. Also, lifting the bar with your arms, not using your legs and hips to move the weight and not racking the bar properly are other efficiency-sapping culprits.

The cure, of course, is Oly class on Sunday. I invite you all to come and start to master some of the most athletically demanding movements weightlifting and Crossfit have to offer. You need speed, strength, explosive power, timing, balance, a strong core, mobility, and the ability to hear instruction and implement change in order to lift properly.

This takes time and a lot of practice, so I’ll expect to see you next Sunday. And, while you’re at it, stick around for the 3:00pm team workout afterwards!

Coach Troy!

Message from Coach Shannon:

Hi CFSWP members,

Thank you for your continued support in helping us keep track of our growing community by checking into your classes online. Link Here

This not only helps you plan your workouts, it also helps us know that you are coming and helps us plan for the class size. Right now, we only have about 10% of you checking in online, CFSWP needs your support.

Check in Winner for April is Sara S! Sara we have a CFSWP t-shirt just for you. Thanks for checking in!

Speaking of T-Shirts


The new T-shirts are in! If you didn’t preorder and want one, be sure to tell your Coach you want to buy one.  $25.00ea

If you did pre-order a shirt, ask your Coach to get yours for you.

Abs Of Steel Challenge!This challenge is coming! Just like our push up challenge, but for 4 weeks. We will test on the first Monday in May. Don’t miss this.


It’s coming…

Get ready for summer June 7th

Clean Eating Challenge Begins.



Squeeze that Chicken!


Did you hit a new PR? Squeeze the PR chicken everytime you hit a new Personal Record. You gotta!

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

Mother’s Day WOD- Bring a friend to workout. We’ll have a toast after following the WOD.  Will it be an E-MOM?

Small Classes vs. Large Classes

If you prefer a smaller class we recommend you come in at 4:30 or 6:30pm on Tue and Thur. MWF are usually bigger classes. 4:30 pm are usually smaller. 6:30pm can fluctuate. Please check in so we know who is coming!

Wendler continues for 1 more month, get ready to hit more personal records. Everyone did great work last month! Keep going strong!

CFSWP Community Night Out

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The PSU Lu’au is Saturday, May 9th at 5:30pm. Save the date and come see Coach Darren and Coach Mike perform live. This is our third year going and each year it gets better and better!


Congrats Brandon for getting his first bar MU, Jill and Sam for obtaining their first jumping MU. Great job! See Shannon or Steve if you have 5 pull ups, 5 dips and want to start on MU progressions.



Did you know we offer fitness programs for kids? We focus on body weight movements, functional movements, and light exposure to skill appropriate weights, this introduction to fitness will keep kids active, and help prepare them for current or future sports.

Wednesday and Friday



1:00PM -1:50PM

CFSWP believes that starting fitness at a young age is key to carrying on fitness an adult.

Get the kids off the iPad, and out having fun!  A 10 pack is $99.  Talk to Coach Shannon for more details!

Congrats to these KidFitters!

Sean W. for getting his first and several ring MUs, Stassi for obtaining her first bar MU!

BarBell Club Update


Q&A with a fall graduate, Sam Wiley from the last Barbell club.

Sam, what was your experience with  Barbell Club at CFSWP? I really enjoyed honing my technical skills for Olympic lifts. The lifts are broken down into smaller pieces so you really get a grasp of the whole movement.

Did you gain more skill? Overall confidence with the basic and technical barbell movements?

I thought it was very helpful. My favorite lift is the snatch, which is very technical. It was great to break it down and really learn and study it. I’ve continued the practice when I come in to keep up on it and just recently reached my goal of lifting a 100lb snatch.

Did you complete the 6 week series? 


What was your take away from Barbell Club?
If you want to really learn the Olympic lifts and get new PR’s, you need the technical skills to do that. This is your class.
How long ago was it?


Do you feel that you advanced your barbell skills in this class?

Yes, its good to have a small group setting with a seasoned coach to really get that practice time in to advance your skills.  Now I can go to Olympic Lifting on Sundays with greater confidence.

Anything else you would like to share?
Just do it.

Who would benefit form this class?
I think anyone that wants to take the time to study the skills needed to lift correctly and more efficiently should take this class.

Are you still wondering the difference between the squat clean, the power clean and hang clean? What a snatch grip is? The BarBell Club is 1/2 full, be sure to RSVP and save your slot before it’s gone.


This month we celebrate all of our awesome moms and have a special bring a friend to mothers day workout planned. So, get in here and join us for a fun event.

Meet Maria, this kick butt mom, is in the spotlight with this months Athlete Awareness!

If you work out at the 9:00am class you will know Maria Stange. She is committed, she enjoys CrossFit 3x a week, Every MWF like clockwork. She will most likely be there unless she has a sick kiddo or is volunteering. 

Maria, When did you start doing CrossFit? What motivated you to start CrossFit? How did you hear about CF? 

I started about 3 1/2 years ago because Steve and Shannon, started a gym AND because my husband (Troy) started doing it. We can’t have only one fit person walking around the house.

Favorite WOD/lift?

I love Tabatas! I like all the non-oly lifts (benchpress, deadlift and squats), because they’re not very technical and they feel good.

Least Favorite WOD/lift? 

Anything involving running or Oly lifts.

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

Happily married for 24 years! 2 babies (12 and 9). Worked as an RN specializing in eye surgery before becoming a stay-at-home mom. I like all the regular things- cooking, martinis, reading, watching my kids grow, CrossFitting!

What were you doing before CrossFit? 

I was kickboxing for a couple of years. I really liked it and saw results, but plateaued quickly. Not the case with CF.

What were your thoughts after your first CrossFit workout? Two things: “Everyone here is insane” and “I am not in the shape I thought I was in”.

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

My goals were to be able to keep up and to find a balance between getting results and not getting stupid sore. Yes, I have achieved them and now my goals are to continue to improve my strength and endurance, with a focus on core strength.

What class do you attend: CrossFit Burn MWF at 9:00am with coach Shannon. Love this class.

Has CrossFit affected your life outside the Gym? Absolutely. I feel stronger and in better shape than ever, which translates into a happier overall outlook. It’s made doing regular every day movements, like reaching for a heavy pan way in the back of the cabinet, an easy and graceful event. I also feel empowered over any kind of mental or physical challenge, coming from all of the ridiculous WOD’s I have completed and lived through.

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

Do not be intimidated. Know that all WOD’s will be customized for you, everyone has limitations and everyone was a beginner at one point. Enjoy the process and don’t quit!

Baseline/PR challenge pushup Challenge winner!

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.

Members corner: We want to hear form you:


Send us a reply or write it on the PR  board!

Published by Transformations Made Possible


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