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|Name||CrossFit X Factor|
|Address||2202 NW Roosevelt St.|
Portland, OR 97210
Like, Tweet or +1 CrossFit X Factor
Open Participants: We are going to do a quick limited run of some team t-shirts and tanks. We'll pay for part of the shirts to reduce the cost to $10 (since you guys have already paid to participate in the open). If you want one to show your team spirit, we'll post a sign up at the gym--get me your sizes (and if you want the tank or t-shirt) by this SUNDAY. Thanks! Anyone else who would like one of these can order one for $20. We're just doing one batch of these, so get your order in if you'd like one.
Happy Birthday to one of the strongest souls we know, Sherown Campbell. His mom posted a few pics of him and we had to share. It's pretty obvious Sherown has always been and athlete and we are certain he always will be. Hopefully he can join us again soon so we can celebrate with him! Happy Birthday #mightymouse
14.1 is over and in the books, Great work Lifeworx! Each week Lifeworx will be giving a shout out to our OPEN ALLSTARS. The top three mens and females scores outside our competitive team are as follows; HUGE props with these amazing scores on OPEN workout 14.1. MEN 1) Jesse Ashe - 312 2) Amir Jafari - 302 3) John Kensit and Chris Zanger - 270 WOMEN 1) Elizabeth Feierabend - 260 2) Ashley Burks - 242 3) Jen Bishop 231 *Special shout out to our very own, Mary "Queen of Sparta" Burks, with a dominating score of 255.
TUESDAY - 140304 CrossFit- “Main Group” WU- (10:00) Coaches Choice Training- A. Front Squat – @20X1 – Take 15:00 for 5, 5, 3, 3, and then onto a Heavy Single. *As many singles as you want after the 3’s within the 15:00 work period. Nothing sloppy though, just work up to a tough single and move on. B. 1000m Row + 3:00 Rest (Walking) + 3 sets, For Time: 25 Wall Balls 12 T2B + 3:00 Rest (Walking) + 600m Run, For Time “Basic” WU- (10:00) Coaches Choice Training- A. Front Squat @23X1 x 4-6 reps, on 1:30 – 2:00 rest x 5 sets B. 1000m Row + 3:00 Rest (Walking) + 3 sets, For Time: 25 Wall Balls 30 Ab-Mat Sit-ups + 3:00 Rest (Walking) + 600m Run, For Time “Hybrid” A. Hang Snatch (below knee) + Hang Snatch (just above knee) + Snatch – 5-6 sets (70-80%), on 2:00 Rest B. Hang Clean (below knee) + Hang Clean (just above knee) + Clean – 5-6 sets (70-80%), on 2:00 Rest C. 1000m Row + 3:00 Rest (Walking) + 3 sets, For Time: 25 Wall Balls 30 Ab-Mat Sit-ups + 3:00 Rest (Walking) + 600m Run, For Time “Competition” A/B-Group AM-(Rec) 10:00 AD @Z1 (WU) + 30 sets, 30 sec AD @85% (Aer) 30 sec AD @Z1(Easy Spin) PM-(WL+EST) A. Jerk – 80%+ (80% & Over) x 2 x 5, on 2:00 B. 75 STO (115#/75#) + 5:00 @Open Pace 15 Wall Ball 10 T2B + 5:00 Rest + 5:00 AMRAP @Open Pace 15 6” Reach Burpees 12 Box Jumps (24”/20”) + 5:00 Rest + 5:00 AMRAP Calorie Row Weightlifting- A. PS – 60% x 2, 65% x 2 x 2, (70% x 1, 75% x 1) x 3 B. Rack Jerk – 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 3 C. Sn Pull – 90% x 3 x 3
The workout for 3/4 is... Skill: 20x Windmills each side 20x Side Plank with Abduction each side You know what day it is....BENCHMARK TUESDAY! This month we have... "Fran" 21 - 15 - 9 Thrusters (95/65) Pull Ups We have a new daily trivia question. What do you win if you get it right? Bragging rights. Category: As Time Goes By Answer: Our French and Indian War was this War in Europe
New WOD: 5 Rounds for time: 3 Rope Climbs (to the beam) 10 Deadlifts 275#(185#) Post time to BTWB and if you are going for the Regional Verve Team make sure to put your time on you 14.1 Score Sheet which is in the brown accordion folder. John getting his Open workout on under the watchful eye of his...... Click for more: http://www.crossfitverve.com/?p=14297
Tue 3/4/14 Olympic Weightlifting Mobility / Balance Skill transfer: BTN Push Press + OHS + Heaving Snatch Balance + Snatch Drop + Snatch Balance X 3 Technique WOD (Hang Triples) Hang Snatch: 5 X 3 -- work to 75% 1 RM Last rep of set– pause in bottom OH position for 3 seconds Hang Clean: 5 X 3 – work to 75% 1 RM Last rep of set – pause in bottom Front Rack position for 3 second Strength 3 sets – 20 X Front Rack Lunges (AHAP) ~~~~~~~~~~~~~~~~~ Schedule Sat 3/8/14 Olympic Weightlifting (8:00 am) Tue 3/11/14 Olympic Weightlifting (7:30 pm) Homework Important Concepts Of The Snatch 2nd Pull http://www.olympicweightliftingguru.com/2014/02/26/snatch-2nd-pull/ CJ Cummings - 113kg Slow Motion Snatch (Hook Grip – 2014 Arnold Championships) https://www.youtube.com/watch?v=gitnWhi2idI Upcoming Denver-Area Olympic Weightlifting Clinics Mar 9: Jared Enderton Strength Seminar – Axistence Athletics http://jaredenderton.com/axistence-athletics-denver-co-register-here-030914/ May 17-18: Attitude Nation (Jon North) Level 1 Clinic – Crossfit South Denver http://www.theattitudenation.com/#!levelone/c2hw
Congrats Paragonians! Fantastic efforts by all 50 of you! After WOD #1 of @TheCrossFitGames, we are in 2nd place in the Southeast Region. Shout out to Irving -13th in Region! Jake, Rene, Taylor, Glissel, and Erica - Great work this week getting the top scores. Lots of work left to do. Goal is Top 30! Thank you all for submitting your scores in on time - all 50 are in! Hope you're having fun! Wod #2 releases on Thursday! @theirvingh @jakebermanator @tbflynn @glissel @ericaann_miller #CrossFitGames
WOD 3/4/14 BUY-IN All Levels / Level 1 One, 4-minute Tabata Mash-Up interval of: Medicine Ball cleans Pull-ups (or ring rows) Rest 1:00 One, 4-minute Tabata Mash-Up interval of: Kettlebell swings Jumping Lunges (or stationary lunges) WORKOUT All Levels 15-min AMRAP of: 35 Double-unders 7 Thrusters, 115 / 75# 7 Burpee box jumps, 24 / 20” Level 1 15-min AMRAP of: 70 Single-unders 7 Thrusters, 45 / 35# 7 Burpee box step-ups
WOD For Tuesday March 4th is.... A1. Barbell Split Squat 3 Sets of 10 - 12 Reps LL 20X2 - Rest 30 Seconds A2. Barbell Split Squat 3 Sets of 10 - 12 Reps RL 20X2 - Rest 30 Seconds A3. Toes to Bar 45 Seconds Max Reps - Rest 2 - 3 Min B. 30 Thrusters For Time 135/95
KEEP CALM! So long as your scores were submitted by 8 PM Eastern standard time everything will be fine. The affiliate manager has a few days to validate the scores. If your scores are not showing up at the moment, it is because the CrossFit Games website crashed due to the overwhelming traffic. All is well. All of you submitted your scores on time.
THE MAN IN THE ARENA: It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.