March 27, 2017

CrossFit – Mon, 27Mar17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded super couch stretch Banded shoulder flexion (bow and arrow) Banded Ankle Group Warmup Warm-up (No Measure) EMOM 8 minutes: Odd: Row / bike :45 Even: 3 inch worm cycles 10 PVC passthrough 5 overhead squat w/ hands narrow (just outside shoulder width) Metcon Metcon (Time) 40 KB Swings, 53/35 40 Burpees 30 AbMat Situp 20 Single Arm KB OHS, Right, 35/25 20 Single Arm KB OHS, Left, 35/25 60 AbMat Situp Double KB Front Rack Lunge, 35/25, 20 steps Double KB Walking Lunge (farmers) 35/25, 20 steps 90 AbMat Situp *Goal: […]
March 25, 2017

Saturday – 25Mar17

CrossFit Tigard PAW – CrossFit Warm-up Tabata 4 Rounds Each: Jumping Jacks AbMat Situps Mountain climber variation (knees between legs, single feet to outside of hands, double feet to outside of hands) Metcon Metcon (AMRAP – Rounds and Reps) For 4 cycles: AMRAP in 4 mins of: 7 ring rows 10 pushup 12 abmat situps Rest 4 mins between each cycle. For each cycle continue the AMRAP. Post-Workout Walk / jog 3 minutes Calf / shin roll 2 minutes per side Supplementals – Extra Credit Every 1 min for 10 mins: 1 Clean & Jerk, 70% 1RM 3 rounds NOT […]
March 24, 2017

CrossFit – Fri, 24Mar17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Row 3-5 minutes at moderate pace Foam Roll T-Spine Banded Front Rack – Practice double unders Group Warmup Warm-up (No Measure) Mash Calves w/ Lacrosse Ball 2 mins/calf 3 Rounds: 5 Cycles Worlds Greatest Stretch* per side (elbow to floor 2-3 sec, hand to sky 3-5 sec) 5 Primal PullThroughs 5 Squat-to-Stand w/Reach* 10 prone PVC Press 30 Single Unders * World’s Greatest Stretch https://www.youtube.com/watch?v=-CiWQ2IvY34 *Squat to stand w/Reach https://www.youtube.com/watch?v=v1gPrTOiT18 Metcon Our time cap for 17.5 will be 20 minutes. If you hit the time, we will write down how many reps […]
March 23, 2017

CrossFit – Thurs, 23Mar17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Group Warmup Warm-up (No Measure) our Choice: 3 mins Row, Ride or Jog Then: 2 Rounds 5 Half-kneeling Windmill per side w/ DB 10 PVC pass throughs 2 DB turkish get-up per side 20 mountain climbers EMOM Metcon (10 Rounds for time) EMOM, 12 mins 10 One Arm DB Snatch (50/35: Rx+ 70/50) 10 Box Jump (24/20) *Odd minutes: R Arm Event Minutes: L Armif you are take longer than 40 seconds in the first couple rounds to do the work, then reduce the reps Post-Workout W/Class Metcon (No Measure) Post Workout: […]
March 22, 2017

CrossFit – Weds, 22Mar17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Hip, Ankles, Front Rack Foam Roll inner thighs, quads, lats — practice: Pistols Group Warmup Group: Bar Warmup Complex for Cleans (No Measure) Empty bar, 3 rds: 5 Romanian deadlift 5 Barbell Row 5 hang power clean 5 Front Squat 5 Push press 5 Good morning 5 Back Squat *Coach: go through first round with class 1 exercise at a time, and then set free for rds 2 & 3. Weightlifting Front Squat (12 mins to work to a single. ) **Don’t max out, just find heavy loading for the day […]
March 21, 2017

CrossFit – Tues, 21Mar17

Announcements Jerk Clinic w/Coach Ben – Thurs, Mar 23rd at 6:30pm. Sign up on clipboard at gym. CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Shoulder Foam Roll Quads, IT Bands — practice rope climbs Group Warmup Warm-up (No Measure) Warmup: Agility Ladders x 10 mins Coaches Choice Mobility Metcon Metcon (Time) 5 Rope Climbs (10 Rope Lowers) 20 V-Ups 30 KB Swing (53/36) 40 Pushup 50 AbMat Situp 100 Sledge Strikes 50 AbMat Situp 40 Pushup 30 KB Swing (53/36) 20 V-Ups 5 Rope Cimbs (10 Rope Lowers) *30 mins CAP Post-Workout Farmer’s Walks 3-5 x 100m Supplementals […]
March 20, 2017

CrossFit – Mon, 20Mar17

Announcements Jerk Clinic w/Coach Ben – Thurs, Mar 23rd at 6:30pm. Sign up on clipboard at gym. CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Hip Flexion Banded Front Rack Foam Roll T-Spine – practice: double unders Group Warmup Warm-up (No Measure) Ankle Mob 2/2 3 Rounds 45 Sec: Row 45 Sec: Hollow Knee Tuck 45 Sec: Airdyne 45 Sec: Squat to stand w/Reach *15 sec rest b/t stations Gymnastics 10 mins for practice: 5×5 Muscle Ups Progressions, Your Choice: Ring Dip Ring Row Transition Strict Transition from Toes Metcon Metcon (2 Rounds for reps) 6 Rounds: In 45 […]
March 18, 2017

Saturday – 18Mar17

Announcements Jerk Clinic w/Coach Ben – Thurs, Mar 23rd at 6:30pm. Sign up on clipboard at gym. CrossFit Tigard PAW – CrossFit Partner – DU – S2OH – T2B – Chins (AMRAP – Rounds and Reps) Teams of 2: 30 mins, AMRAP: Odd Rounds: 40 Double Unders 30 Shoulder to Overhead (135/95) 20 Toes to Bar Even Rounds: 40 Double Unders 30 Strict Chins 20 Toes to Bar All reps are totals, one partner works at a time, break up each set any way.
March 17, 2017

CrossFit – Fri, 17Mar17

Announcements Jerk Clinic w/Coach Ben – Thurs, Mar 23rd at 6:30pm. Sign up on clipboard at gym. CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Row 3-5 minutes at moderate pace Foam Roll T-Spine Banded Shoulder – Practice Handstands/HSPU Group Warmup Group: Wallball – Deadlift – Row – Warmup (No Measure) Banded Hip Flexion 90/90 3 Rounds: 10 Cal Row 8 prone PVC Press 5 Plow-to-Straddle 5 Squat-to-Stand w/Reach* * https://www.youtube.com/watch?v=v1gPrTOiT18 Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups […]
March 16, 2017

Weightlifting Seminar April 15th

Our Gym is Hosting Jon North and Jered Enderton Weightlifting Seminar, April 15th Join us on April 15th for the Attitude Nation Level I Seminar with National Champion, Jon North, and Pro GRID athlete, Jared Enderton. Instructional, hands on Weightlifting Seminar where athletes learn Authentic Weightlifting technique for both the Snatch and the Clean and Jerk. Grow your melting pot of knowledge. Learn positions, technique, drills, tricks and tips! Seminars include hands on coaching, unique lectures, demonstrations in a group setting, video analysis, max out sessions, and Q&A all coached by National Champion, Jon North, and Pro GRID athlete, Jared […]