CrossFit Hood River

Event 2:
For Time:
60 KB Swings (1.5/1 pood)
50 Box Jumps (24″)
40 Wall Balls (20/12lb)
30 Pull-ups
20 GHD Sit-ups
10 Snatches (115/65lb squat or power, no press out)
100ft Overhead Lunge (45/25lb)

The hunt for a new space is still on. Friends, members, send me your ideas!! Veteran CFHR’ers, please help me welcome a new group of 9 who are transitioning from On-Ramp to Level 1. They’ll have questions, you have answers. Help each other out! We’ll start the new class time of 8am starting next week. Anyone an early bird? Remember there’s a 6:15, come workout with the sunrise once in a while. It’s a whole different experience and a whole different conditioning. It’s good to mix up your times. It’s a challenge to work out at times you aren’t used to. Since what we are training here is GPP (general physical preparedness), it’s good to be comfortable in all times and modalities, so mix it up!

For time:
2km Row
50 Burpee
100 Lateral jump (over 2 x 45lb plate for men/1 x 45lb plate for women)
Complete these tasks in any order, including breaking up the row and the reps as you like.
The time cap for this workout is 18min.

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!

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.

Sorry for the lack of posting this week. Getting ready for a conference in Florida and Christine in Baja makes for a busy gym owner.

Tonight is Cindy

AMPRAP 20
5 Pullups
10 Pushups
15 Squats

9AM CLASS IS CANCELLED TOMORROW.

Jess will be the guest trainer through Saturday.. Please take good care of her for me. Thanks!

Pulling DT
4 Rounds for time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
4 Pull-Ups on the minute throughout workout

For the next 2 weeks we will be getting all of our 1 rep maxes during part of the warm-up time. You’ll see it noted on the board. After a light warm-up and a little gymnastic work, choose a lift, and work your way up to your 1 rep max. there is no requirement for time, or reps. I want you to work your way up slowly. With some lifts you may start with just the bar.  Add a few plates, add a few more. Continue to add until you attempt the lift and fail (drop the bar without completion). Try it, it’s fun. I’m sure you’ve all seen me do it. Pushing yourself beyond your capacity is the only way to see what your true capacity is. So lets get out there and fail guys! When you have failed, try it again, or reel it back a notch and nail it. then WRITE IT IN YOUR BOOK. We’re going to need those numbers in March. There are a few other numbers I’d like to have from all of you. Running and Rowing. You may be best off doing run times on your own clock. Stop by the track. 1 lap is 400M. I’d like your 400M time, your 1 mile, and at some point, your 5K. A couple row times would be good too. I’d be happy with your 500M time for now. Here’s a few goals, lets all work on these together for the next couple weeks. The only path to measurable results is measuring what we’re starting with.

Some of you may have heard Christine this week, announce a new house rule. Please do your best to observe this always. When you complete your WOD, do clean up your mess, put away your bars, KBs, bands, etc.. Do not start this cleanup until the clock has stopped for everyone. As soon as you catch your breath, get over and cheer on the people still working. There is not a worse feeling in a CrossFit gym than being still working out and seeing your friends all cleaning up their stations and putting their jackets on. We’re in it together. Support your friends. It’ll be you finishing last sometime.

So friends, CrossFit has just gotten a lot more exciting than it already was. The road to the CROSSFIT GAMES has begun. Sectionals started in the Midwest with Valentines Day massacre, as they named it.

The Games will be in the heat of the summer, in Aromas CA, on the Castro Ranch. Dave Castro is the director of Training for CrossFit, inc, and a Navy Seal. He has hosted the games at his family ranch since the beginning of time for the Games. They get more and more interesting every year. Last year I was a judge at the games. This year I will either spectate or Judge again, and next year, I hope to be coaching some of my own athletes as they compete.

Sectionals are going now. After sectionals are regionals. After regionals are the games. Check out this video to see what it’s all about. Notice today’s workout is a modified version of the hero workout “DT”, inspired by the Midwest sectional workout.

Click pic to view video

Saturdays workout will be revealed at Game Time… With it being VALENTINES DAY and all, plan for a partner workout. This will work if you come “stag” too. And it shall be called “Cupid’s Revenge”, or maybe “St. Valentine’s Day Massacre”

Couple's CrossFit occured this Thursday night!

Those pushups really snuck up on everyone.

Mary Anne - crushing Claudia.

I thought raspberries were the post workout snack...

I'll be showing up to workouts now that Christine is coaching too!

Tony pacing Faye

Faye is movin fast!

5 Rounds
20 KB Swings 1.5/1
Run 400

Thursday

7 Rounds

10 SDLHP (95/65)

15 Push ups

10 Knees to Elbows

Starting MONDAY – A strength cycle will begin. More to come, but plan to start getting stronger. We’ll be doing lifting before most workouts, working on 1, 3, and 5 rep maxes, and inching our way towards more strength. I’ll detail this over the weekend here on the blog.

Candice PR'd her broad jump. Nice form!

Mary Anne completed foundations, and PR'd her Power Clean

Randee lifted 5000 lbs over her head in the course of 15 minutes today

Carola pulled over the bar, no problem

Jenna checked out some sandbag get-ups, and her first CrossFit workout

Ryan snatched 6000 pounds