April 25, 2017

CrossFit Tigard Member Spotlight: Brian R

April 20, 2017

CrossFit – Thurs, 20Apr17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Foam Roll Lats Couch Stretch Banded Shoulder Flexion (Bow and Arrow) Group Warmup Tabata 12 Alternating Rounds: 1: Reverse grip press (45/35) 2: Jumping jack variation 3: Jump rope variation Weightlifting Power Clean (12 Minutes to find a heavy set of 3) Metcon 10 Rounds of Cindy (Time) 10 RFT: 5 Pull-ups 10 Push-ups 15 Air Squats Goal: sub 10 min Cap: 15 mins *One Heat Post-Workout Accumulate 20 Strict toes to Bar -or- 50 Strict Knee Raises
April 19, 2017

CrossFit – Weds, 19Apr17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Hip Flexion Banded Front Rack Mobility — Actiivation: Banded Side Walks, Glute Bridges Group Warmup Group: Front Squat Warmup w/Dorsi (No Measure) Test: Deep Air Squat Banded Ankle Mobility R Ankle x 1 Minute* Re-Test Air Squat Banded Ankle Mobility L Ankle x 1 Minute **Banded Ankle Mobility: https://www.youtube.com/watch?v=GdVLZtXyWSY ————- 15 PVC Passthroughs ————- 5 Minutes @ 60-70% 3 Pullup 6 Pushups 9 Air Squats ————- 15 PVC Passthroughs Weightlifting Front Squat (3-3-3-3-3) Post-Workout 3 Rounds of: – Bulgarian split squat x 5 / leg – Single leg deadlift x 10 […]
April 18, 2017

CrossFit – Tues, 18Apr17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Mobility: Foam Roll T-Spine Banded Shoulder Flexion Activation: Banded A-T-Y-T 3×10-15 Group Warmup ROW/Run/RIDE x 3 Mins -Then- 3 Rounds w/Coach: 5 Snatch Grip RDL 5 OHS 5 Muscle snatch 5 Snatch Balance *use PVC or light Bar Skills Skill: Rope Climb Practice 10 mins Metcon Metcon (Time) 3RFT: 15 Hang Power Snatches, 95/65 lbs Run to Hall and Back (fire hydrant) *goal Sub 15 **One Heat. Stagger as Needed. Post-Workout A) Hollow Body Tabatas B) Lat roll / lacrosse ball shoulder smash 2 minutes per side Supplementals – Extra Credit 5 […]
April 17, 2017

CrossFit – Mon, 17Apr17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Foam Roll T-Spine and Lats Couch Stretch 2/2 Banded Rev Fly 2×15-20 Banded A-T-Y-T 2×10 Group Warmup 16 Alternating Tabata Rounds: O: Jump rope variations E: Mountain climber variations JR Varition Ex: Singles, High Knees, Twisting, Heel/Toe, Doubles MC Variations Ex: knees inside arms, feet outside hands, both feet to both hands at the same time, spiderman EMOM EMOM 10 2 Strict Press *Start at 55% max and add weight each minute Shoulder Press (Best set from EMOM) Metcon Metcon (AMRAP – Reps) 9 AMRAP: 2-4-6-8-10-12-14 … Box Jump Overs Dumbbell Box […]
April 15, 2017

Saturday – 15Apr17

CrossFit Tigard PAW – CrossFit Warm-up 3 Rounds: -20 mtn climbers (R+L = 2) -15 Hollow Rocks -15 pass thru -10 PVC OHS Metcon Metcon (Time) For time: 50 Row (calories)s 50 Box Jump Overs, 24/20 in 50 Deadlifts, 180/120 lbs 50 Wall Balls, 20/14 lbs 50 Ring Dips 50 Wall Balls, 20/14 lbs 50 Deadlifts, 180/120 lbs 50 Box Jump Overs, 24/20 in 50 Row (calories)s ======================= Complete with a partner partition reps any way. 21 min cap Goal: finish! Post-Workout -Row / ride 3-5 minutes -Foam roll or ball-mash calves 2 minutes per side
April 14, 2017

CrossFit Tigard Member Spotlight: Eric W

April 14, 2017

CrossFit – Fri, 14Apr17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Hip Flexion Banded Shoulder Flexion Banded Ankle — Activate: HS Shoulder Taps, kneeling windmill, or Waiters Walks Group Warmup EMOM 10 min: Odd: Row 10-15 calories Even: 10-15 Wallballs (perfect/controlled) Weightlifting Three attempts for max lift of each: Snatch 1-1-1, using heaviest weight per set Clean & Jerk 1-1-1, using heaviest weight per set Snatch (1-1-1) hit warmup sets, then 3 heavy singles, attempting a max Clean and Jerk (1-1-1) Post-Workout -Roll/Smash Upper Back, Hammies -Accumulate 100 cyclical shoulder raises Supplementals – Extra Credit 15 AMRAP: 2 Legless Rope Climbs 5 […]
April 13, 2017

Thurs, 13Apr17

CrossFit Tigard PAW – CrossFit Warm-up 2 Rounds of: -Row 500 meters -10 Kip Swings -5 Inch Worms -10 Squats -10 Lateral Lunges -10 Plow to Straddle -10 Laying Leg Crossover -10 Spiderman -1 min Jump Rope Metcon Situp – OH Lunge (Time) metcon 5 rounds for time of: 25 AbMat Sit-ups Overhead Plate Lunge, 45/35 lbs, 100 ft *goal: 10-15 mins Post-Workout 3 Sets: 20-30 Band Pull Aparts 20-30 Seated banded hamstring curls
April 12, 2017

Video: When Should I Go Heavier?

Coach PJ discusses how to know if you should go heavier in training and practice. We don’t want 100% of our reps to be perfect 100% of the time, but more of them should be good than bad, and we need to work on correcting the flaws that come out in our imperfect reps. Please follow the CrossFit Tigard YouTube Channel for more training tips!