CrossFit Hood River

Happy Birthday Jill

Jill is turning 40. The morning folks all know Jill. She is a regular at the 9am Class. Jill vowed to go into her 40s with strength and has been committed. She started by working with Christine in her garage, and joined the gym 2 months ago. She’s come a long way baby… Can’t wait to see 41 Jill, you are rockin it. Here’s your workout. You have Christine to thank for this one.

10 Knees To Elbow
10 Lunges L/R
10 Clean and Jerk 135/95
20 Burpees
20 Push Press 75/55
20 Wall Ball 20/14
30 Push-Ups
30 KB Swings 1.5/1
30 Box Jumps 24″
40 Sit-Ups
40 Squats
40 Pull-Ups C2B

IN OTHER NEWS! Our newest member has arrived. Randy’s daughter appeared on February 27th. For those of you asking if he/she has arrived… She has! The tired dad sent an email, but didn’t mention her name. It sounds like they are having a blast… Welcome, baby Goetz!

Today’s WOD

AMRAP 15 MIN
Push Press 95/65
KB Swing 1.5/1

There are a few variations on the Burgener Warm-Up, and we’ve been doing a variety of them. Here it is straight from the Horse’s Mouth. Coach Burgener is talking, and his daughter, Sage Burgener is doing the lifting. You’ll see, in this one, there is no snatch drop. We will keep doing them despite that. It’s important to work on the “getting down” part of the snatch. Click the pic to see the video.

ADVANCED WOD TIMES

New ADVANCED CLASS! You guys are ready. I’ve been waiting for this day. THIS SATURDAY we will start 10am advanced WODS. We are talking BIG workouts. Sometimes they will be “Full Mission Profiles” – these are scenarios such as rescuing hostages from burning buildings, climbing mountains to retrieve people or objects, etc. There is a story – and a workout that encompasses the work it would take to complete the task.. Sometimes the workouts will be extremely heavy, with odd objects – logs, tires, sandbags, sleds, etc… These will often be LONG. but most of all, they will be FUN!

You must be a member to attend this class. Saturday – 10AM. They will most likely be starting a little after 10 as the 9am class often bleeds into the 10am mark. Hope to see you there. I can’t wait. I reserve the right to work out with this workout. These are often going to be team workouts. If you are attending this class, you should feel quite solid in your movements and abilities, and be comfortable in a less monitored environment.

Click the image below for a little video of some other ideas.

Photos are fun

Mary Anne Back Squats 105#

Jonathan, the workout isn't supposed to be that fun!

Another sectionals workout, these are fun workouts.

Rowing intervals day

Forrest goes big on the back squat

Ryan - backsquattin

New Class Times

We are adding 3 new classes and hope to see some folks interested in these times. This will be a test run for a month to hopefully gain some interest in this time. 8am!! These classes will be offered Tuesday, Wednesday, and Friday.

Most of you know, I am looking for a new space to move into. The Armory has served me well, but its time to move onward and upward. So you all know. What I am hoping to find is the following:

2500-5000 sq feet
tall ceilings
roll-up doors
1-2 bathrooms
cement floors
a decent place to run from – or, even better, access to a trail for running.
a few parking spots

if you have any ideas, PLEASE, send them my way!

Starting next week, I’m asking that everyone start reserving their class spots. You can reserve them all for the week, and know what your schedule looks like, and we know who to expect. We’ll start checking folks in and keep a better eye, to make sure you’re getting your classes in every week! Thanks for your cooperation, the link is to the right. Bookmark it!

Tuesday

Crossfit NW Sectionals WOD#1
Begin Workout at your Barbell (155/100).
Short run out and back to your bar
Move bar shoulder to overhead for max reps.

1 round each minute for 8 minutes.

Hey Everyone! Sorry it’s been so long since a blog post has gone up. I’m back from the filFest in Miami. It was a great event. I learned a lot, and connected with a lot of other affiliate owners/coaches, etc. Got to see a lot of great pieces of equipment, get a peek at the 2010 games formatting, and learn some efficient ways to run a good affiliate. All in all, a great couple days of learning, and a couple hours of sunny beach time.

You’ll see to the right that I’ve opened up an ON-RAMP starting March first. Its to the right in the right nav. I’ve allowed these classes to get bigger than I’d like in the past because I don’t want to turn people away, but after our last, rather large class, I am capping this class size at 6 and sticking with it. So if you want in, sign up ASAP. I am considering a morning On-Ramp time for 10am. Please email me if this is a time that may interest you.

I’ll be adding a few more classes in March, at 8am. Please note this time and work it into your schedule if it is a convenient time for you.

Lots to Share

Strength Day today

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1
Bench Press 1-1-1-1-1

Tabata Abmat Situps

Great Video on CrossFit – from Seattle featuring CrossFit Seattle’s crossfitting 9 month pregnant mom and Gravity Jane’s CrossFit Games Competitor, who started CrossFit at 100+ lbs overweight.

Also, some photos from the Grand Opening Party. Thank you so much to everyone who helped, came, worked out, brought delicious paleo food, drove the 84 home at 10PM in order to be there, everyone.. THANK YOU. It was a great night. It’s great to be here.
Check out the photo stream here:

And below are a few highlights.

February Schedule announced today

The new schedule will be announced later today! I’m adding class times, and adding a trainer! Christine will be coaching some of the mid-day classes. Stay tuned for added classes at noon and 4:30!

It’s OK to post comments

Hey guys! I’m pretty sure a few folks are checkin this thing on occasion. Hope so. Workouts are posted, etc. Good stuff on here. I have questions, about how to make the gym better. How to make the experience a little richer… I will happily take any and all ideas, suggestions, comments.

The first thing I’m looking at right now is more class times. Here’s your opportunity to weigh in. Tell me when you’d like to see there be classes! I’m working on a lunch-hour (12 or 1230) and 4:30… Any other times you’d really like?

Beginning in March, there will also be later classes, and ONRAMP times will change to even later.

Kid/Media Room is ready, and the babysitter is there blending into the couch.

Yeah Sandra! Add Weight!!

Jen I knew you could clean that bar. You're strong. Get those Elbows out.

A week in review

Carola Vertical Jumps

Muscle Up Practice

Alice Hang Power Clean

Christine Deadlifts

Ryan Deadlifts

Stadium Workout

Jump Christine!

JG!

More Stadium Workout

Dr. Tom - Vert Jump

Morgan vert jump