Congratulations to Coach Renee on an awesome weekend competing at the 2016 CrossFit West Regionals. The competition was fierce, and the events were grueling, but Renee managed stay in the mix all weekend and give it all she had. Some of the events were so heavy that she literally needed to lift weights that she had never lifted before (which she did :) ). She definitely left it all on the floor and we are all so very proud of her. Thank you to everyone who made the trip down to Portland to support her!
Tabata alternating (2 rounds) Air squat Alt lunge Push up Sit up
1. Overhead rib OR 1st rib mobilization 2/ 2. Single leg flexion 2/ 3. Bretzel 2/
Bench press; build, then 4x 4 (across, AHAP)
Conditioning: AMRAP 10:00
3 Shoulder to overhead (115/80) 3 Toes to bar 6 Shoulder to overhead (115/80) 6 Toes to bar 9 Shoulder to overhead (115/80) 9 Toes to bar 12 Shoulder to overhead (115/80) 12 Toes to bar
It's located on the top level of a bank building, so the view of Portland is spectacular! Happy hour has cheap, good food and drinks. Very popular so get there early . Happy Hour: Mon-Fri 4:30pm-6:30pm & 10pm-midnight, Sat 4:30-6:30pm & 10pm-1am, Sunday 4pm-11pm
A long-time favourite for seafood downtown is Jakes Famous Crawfish. 401 SW12 Ave
Kenny & Zukes deli is a classic deli downtown. They make everything in house.
Jimmy Mak's for dinner and jazz. Food and atmosphere are great.
The Pearl District is worth strolling around. Old warehouse renos, very hipster, lots of good restaurants/cafes/brew pubs.
To all my crossfit family, I really want to take a minute to thank you guys.. SO MUCH!! Seeing all of you last Saturday, all smiles and excited made me really happy. This entire day was a success, so much FUN and hard work (special thanks to Christie and Lauren, who made this happen so perfectly!!).
I feel so blessed to have all this awesome support and love from you guys.. It means so much to me. I literally couldn't do it without you. The way you believe in me gives me no choice but to believe in myself even more and that makes a huge difference. Every time you cheer me on (when it was The Open season or during a simple work-out), or every time you join me for a crazy session or when you simply ask me how I feel and how training is going.. All this reminds me everyday that I have the best crew behind me and it pushes me to go harder and reach for the best!
I am heading to Portland next Wednesday.. and I feel nervous, but so happy and lucky at the same time. I am going to give everything I have to make you guys proud! And I can't wait to train again with you this summer and help you the best I can to make you reach your fitness goals!!
David also joins me to thank you from the bottom or our heart! You make us feel like home :) We love you !!
Warm-up: Tabata alternating
medball cleans wall balls
1. Lat smash 2/ 2. Banded bully 2/ 3. Single leg flexion 2/
A) Strict pull up (weighted if possible); 5-5-5-5-5 (building, if possible)
B) [5:00] warm up clean & jerk
Conditioning: "grace" 30 clean & Jerk (135/95), for time
Renee all the way day! Come support one of our own who has worked hard to qualify for Regionals this year. Funds collected from the event will go towards helping Renee with some of the funds required to attend Regionals. We have planned an Amazing Race / Scavenger hunt style Crossfit event to take place between 2-4 PM on Saturday May 7th. Registration is $25 and proceeds will go to Renee. We will follow up the event with a bbq pot luck to take place in the parking lot. BYOB. The race is suitable for all skill levels and is meant to be a fun day for anyone who wants to come. The event will take place in teams of 4. You can either register in a team of 4 or as a single or pairs. We will figure it out on the 7th. We will be serving bbq’d burgers so please bring a side dish of some kind.
JUST A COUPLE MORE ANNOUNCEMENTS ABOUT THE ALL THE WAY RENEE DAY!
1. REMEMBER TO BRING A COOLER FOR YOUR POTLUCK FOOD & DRINKS
2. EACH TEAM WILL NEED A BACKPACK
3. THE RACE BEGINS AT 2PM SO ARRIVE AT THE GYM AT 1:45PM
4. IF YOU CANNOT RUN, YOU ARE ABLE TO BIKE THE RACE
5. THERE WILL BE PRIZES FOR THE PARTICIPANTS
6. IF YOU CANNOT MAKE IT TO THE RACE YOU ARE STILL WELCOME TO PARTICIPATE IN THE POTLUCK BBQ AFTERWARDS
7. THERE ARE STILL A FEW MORE SLOTS AVAILABLE, SO BE SURE TO SIGN UP IF YOU HAVENT YET!!!
Marsh mile run
1. Super front rack 2/ 2. Couch stretch 2/ 3. Wall squat 4
Front squat; build, then 6x 2 @ 85%
Conditioning: AMRAP 12:00, in Partners:
12 box jump overs (24/20) 12 Hang power cleans (95/65) 12 pull ups 12 GHD sit ups 12 wall balls (20/14)