CrossFit HEL

Memorial Day BBQ and Schedule

Monday is Memorial Day and to honor and remember those who have died to serve and protect our country, we will do Murph.  Michael Murphy's information will be posted on Monday under his photo but if you want to know more him you can find in the book Lone Survivor, by Marcus Luttrell.

There will be a slight modification to the schedule on Monday.  The morning training times will remain as usual, 0730 and 0830.  In the evening we will start the first workout at 1530 and the second at 1630.  There will be no other evening workouts that day.

At 1730 (5:30pm) we will light the coals of the BBQ and start the party!! BYOB/BYOM and come hang out with the CrossFit HEL Team!  We will party until sundown and if anyone wants to rock on we can find a second location to continue the pouring and consumption of libations.  Bring friends and family!

Train for Chaos!

"If you accept the expectations of others, especially negative ones, then you will never change the outcome." - Michael Jordan

Jackie

Mobility - banded distraction

then:

Squats

Blue
3-2-2
1x20
Front Squat 12-9-6 (60s rest between sets)

Red
4-3-3-2

Purple
5x5

then:

Jackie
1000m Row
50 Thrusters (45)
30 Pull-up (C2B)

then:

Flexibility
Front Split - 2 minutes
Side Split (R) - 2 minutes
Front Split - 2 minutes
Side Split (L) - 2 minutes
Pancake Split - 2 minutes

"You can have results or excuses.  Not both."

Directions to the Off-Site Location

Hey Team - 

Today the workout will be at an off-site location but since the CC High School Track Team has Fernhill Track until the end of May, we will go to a different location for this workout.  We will try this location and if it works out we may use it again.  There is no track.  We will be doing stairs, shuttle runs, and hill sprints.   

The location is the Waud Bluff Trail.  

To get there from the Lab going North:
Continue on MLK to Rosa Parks and take a left.  Follow Rosa Parks to Willamette which veers to the right.  Just before you get to the University of Portland you will see some stairs to the left.  Park in the neighborhood and meet us at the stairs.  

To get there from I-5:
Take the Rosa Parks Exit and go left (West).  Follow Rosa Parks to Willamette which veers to the right.  Just before you get to the University of Portland you will see some stairs to the left.  Park in the neighborhood and meet us at the stairs.  

If you have any questions, call or text me at 503-522-0233.  I will have my phone with me in case anyone needs directions.  

Train for Chaos! 

"You should never want to be perfect.  He who is perfect can never get any better." - Ashley M.L. 

Off-Site WOD

Stairs
Shuttle Runs
Hill Sprints 

"Life is not a spectator sport" - Jackie Robinson

2012 Games Open WOD

Press
Blue
3-2-2
Push Press 12-9-6 (60s rest between sets)

Red
3-3-2-2

Purple
5x5

then:

Toes to bar progression
Reverse Tabata intervals
2 intervals hollow
2 intervals kip
2 intervals knees up
2 intervals knee up and kick

then:

AMRAP18
15 Box Jumps (24/20)
12 Push Press (75/55)
9 Toes to bar

"Even when I'm old and grey, I won't be able to play it, butI'll still love the game." - Michael Jordan 

Food Log Turn In

Everyone who is participating in the Nutrition Challenge must turn in their food log to me for review.  I will be collecting them today and tomorrow.  All days must be in your log, up to and including Sunday the 19th.  In your notes write down how many points you got for workouts as well, total the points up each week, and provide a grand total at the end.  I will review and verify that total.  Once the winner is known, I will announce them on the website.
Great job to everyone.  I know there were a few mistakes in the beginning so there was a lot of learning and awareness going on with this challenge.  The next one will be similar, with a nutrition clinic beforehand.  The next challenge will be a physical challenge but you can always ask me about nutrition.
Train for Chaos.

"Your body can do anything, it's just your brain you have to convince." 

Hammertime

ROM test - hip flexion (unloaded goodmorning)
Mobility - posterior chain floss
ROM re-test

then:

Deadlifts
Blue
3-2-2
Power Cleans 12-9-6 (60s rest between sets)

Red
5-4-3-2

Purple
5x5

then:

10 minute time cap:
800m Run
AMRAP
2 Power Cleans
1 Hang Squat Clean
2 Jerks

A: 185/135
B: 155/105
R: 115/80

then:

Partner Med Ball Abs
90s max reps
30s rest
60s max reps
30s rest
30s max reps

"You are never really playing an opponent.  You are playing yourself...and when you reach your limits, that is real joy." - Arthur Ashe

Brehm

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

10 Rope Ascents
20 Back Squats (225/165)
30 Handstand Push-ups
40 cal Row
For Time 

"If you know the enemy and yourself, your victory will not be in doubt; if you know Heaven and Earth, your victory will be complete." - Sun Tzu 

Partner WOD

Partner WOD

6R For Time and Distance of:
P1: 510m Run
P2: Max distance Row

"Never set limits, go after your dreams, don't be afraid to push the boundaries, and laugh a lot, it's good for you!" - Paula Radcliffe

Menu Master

Hip Mobility - Glute Smash and Floss

then:

Blue
Back Squats
1x3 1x10 1x3 1x20 1x3 1x10 1x3

Red
Back Squats
3x3 1x20

Purple
Back Squats
5x5

then:

7R For Time of:
100m Farmers Carry (1/2 BW)
5 Pistols/leg
1 Rope Ascent

"There may be people thathave more talent than you, but there's no excuse for anyone to work harder than you." - Derek Jeter