Friday 11.28.14

Daily Warmup (check the board)

Mobility

Lat rolling 2 min each side. Starts at 2:30 in video.

https://www.youtube.com/watch?v=LuJcHe_EebA

Hip capsule with band 2 min each side

https://www.youtube.com/watch?v=PZNdCuLKh0o

Wrist mobility 2 min each side

https://www.youtube.com/watch?v=iLheJx3Gnsk

Strength

Overhead squats 3,3,3,3,3

After warming up, establish a 3RM

Read this first…http://www.tabatatimes.com/overhead-squats/

WOD

16 minute AMRAP:
250m row
5 squat cleans RX115/75 FB135/95
1 rope climb
1 min rest

Scoring: 10 points per round (4 pts for the row, 5 for squat cleans and 1 for the rope climb)

Thursday 11.27.14

9am class only today. We have a special holiday partner wod for you to do before you indulge. Come in and get it done!

Mobility

Glute smash with lax ball 2 min each side

https://www.youtube.com/watch?v=0c7iKglr6J8

Freeing up the scapula with lax ball 2 mins each side

https://www.youtube.com/watch?v=hzozw2Aso3M

Thanksgiving WOD

“THE CORNUCOPIA”

Appetizer

with a partner

30 – 20 – 10:

wall balls 20/14

box jumps 24/20

kettlebell swings – American 53/35

Both partners work simultaneously. Score is combined time to finish. 

Try to beat the 10 minute time limit.

Main Course

12 min AMRAP:

with a partner

double-unders

pull-ups

Switch every minute on the minute.

Score in total number of combined reps.

Dessert

400 m partner wall ball toss

Every time you drop the ball, one burpee.

Wednesday 11.26.14

IMG_5308

Crossfit Woodstock Member Profile #11: Sitara Lones

I’m from Afghanistan, came to the U.S. when I was 7, and grew up in Queens borough, NY and Santa Cruz, CA.  I’m a mama to 3 daughters who dazzle me and married to a super fellow named Aaron.  We recently moved to Portland (yay!) from the Bay Area and I’m beginning the 3rd iteration of my professional life as a newly-minted Family Nurse Practitioner.  Prior to nursing, I had a Masters in Clinical Nutrition and worked in various county, federal, and international jobs related to public health and food programs.

How long have you been doing CrossFit? Why CrossFit? What is your fitness history? What have you gained from CrossFit?

My movement-related passion has always been dance.  I have been a student of Kathak (classical Indian) dance for a couple of decades under the tutelage of my guru, Smt. Anuradha Nag.  For most of my life, various forms of dance (ballet, Indian, Brazilian, etc) have been my sole source of exercise.  I had no real experience in athletic training until 2004, when I was introduced to CrossFit in Santa Cruz by Greg Glassman.  It was a life-altering “ah-ha” moment when I got my first taste of weightlifting (specifically, the deadlift) and a WOD (Tabata This).  What a “high”!

After several years of an on-again, off-again relationship with CrossFit and reaching my peak “super-stressed out mom who is too old to be back in school” weight, I decided to be my first health patient!  I began to focus on branches of the wellness tree I could no longer ignore – stress, sleep, discipline.  It was because of CrossFit and the off-hours running and training it inspired that I lost almost 70 lbs. and dropped my body fat from 41% to 25%.  Bonus was that I was able to dance again.

Upon our move to Portland, I was stoked to find the awesome Alive community where I could continue my fitness and weight loss goals through CrossFit and boxing.  Much to Aaron’s delight (who is a jiu-jitsu brown belt and instructor at Alive), I found the courage to try BJJ.  And, it hasn’t disappointed J  I love that jits, CrossFit and my dance are all symbiotic and co-exist so well together.  I also love our team of coaches – it is the best I have ever experienced

Describe your dream vacation.

The list of dream vacations is so long!  With my family, I’d love to explore the ancient sites, beaches and cities of Turkey. If I lived in a bubble and had no responsibilities, I dream of doing a worldwide tour as a dance student and medical volunteer.  Spending 6 mos – 1 yr traveling to the homes/schools of dance masters from around the world (especially Indian and Brazilian teachers).  Spending a month or so at each location, just living, breathing and practicing dance while working part time at a nearby community/village clinic.  Maybe hit the local Crossfit and BJJ gyms on my days off.

If your house caught on fire, what 3 possessions would you save?

Aside from my 3 precious girls?  Old photos, jewelry that has been handed down to me and my family’s important documents.  I don’t really expect permanency from anything I own.

If your life had a theme song, what would it be?

Anything that you can move your fingers, shoulders and/or hips to.

 What would you have for your last meal?

A buffet of my favorite Afghan dishes made by various cooks in my family (lamb palaw, aashak, banjan burani, shami kabob, anything with quroot, and more).  For dessert, some kind of white cake involving fruit and cream.  Oooh, and a boat load of sheerpera, with cardamom tea of course.

 Tell us about your most embarrassing moment.

No. It’s too embarrassing!

 Top 3 pet peeves?

People you can’t/won’t laugh at themselves.  People who are takers (in society, in relationships, in families, etc).  And, when Aaron finds me “cute” and tickle-worthy when I try to practice jits moves on him.

What is your best physical feature? Why?

My favorite physical feature is my smile.  I love to smile and laugh – people score BIG points with me when they make that happen!

 What is something you are looking forward to/excited about?

Starting work as a new NP.  And, my parents retiring from their work overseas and coming home (they both work/live on U.S. military bases in Afghanistan as cultural advisors and linguists).

Desert island list: 1 book, 1 cd, 1 dvd.

Lord of the Rings.  Anything by Cocteau Twins 1990 or earlier.  Groundhog Day.

What is the weirdest thing you have ever eaten?

Lamb testicle kabob.  Pretty weird being handed a giant 3 ft skewer with a long row of flame-cooked testicles.  Fortunately, I have Aaron’s reaction on film.

Wow, thanks for sharing, Sitara! The image of that last one is going to stick with me for a while. Good luck with your studies. Today’s wod is named in your honor.

Daily Warmup (check the board)

Mobility

Hip flexion and external rotation with band 2 min each side (first piece in video)

https://www.youtube.com/watch?v=5MpRqylj1h4

Upper back and ribs with foam roller 2 min (first piece in video)

https://www.youtube.com/watch?v=ULj-K0DsjPE

Strength

Clean & Jerk 15 min EMOM: 5×1 at 60%, 5×1 at 70%, 5×1 at 80%

Perform 1 clean and jerk (pull from the floor, receive in full squat, split jerk) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.

WOD

“Sitara”

15-12-9-12-15
hang power snatch RX 75/55 FB 95/65
10 box jumps after each set of snatches 24/20

Tuesday 11.25.14

Daily Warmup (check the board)

Mobility

Front rack with band 2 min each side (second piece in video)

http://www.youtube.com/watch?v=qOY3TIBSaMM

Hip extension with band 2 mins each side

http://www.youtube.com/watch?v=g-mBaHx6Gn4

Strength

Front squats: 5 x 3 @ 80% 1RM

WOD

4 rounds:
100m farmer’s carry 53/35
12 deadlifts 135/95
6 push jerks 135/95

Monday 11.24.14

Daily Warmup (check the board)

Mobility

Overhead prep with roller and barbell 2 min

Supine PNF wall squat 2 min

https://www.youtube.com/watch?v=HgEgIGE2ZI8

Strength

Snatch 15 min EMOM: 5×1 at 60%, 5×1 at 70%, 5×1 at 80%

Perform 1 full snatch (pull from the floor and receive in full squat) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.

WOD

“1/2 Cindy”
As many rounds and reps as possible in 10 min:
5 pull-ups
10 push-ups
15 air squats

Thanksgiving Schedule

Thanksgiving CrossFit class schedule

There will be a few changes to the class schedule this week because of Thanksgiving.

Wednesday 11/26: all classes as usual

Thursday 11/27: 9am class only, all other classes canceled for the day

Friday 11/28: afternoon classes (4,5,6pm) only, morning classes canceled

Have a happy holiday!

Friday 11.21.14

Daily Warmup (check the board)

Mobility

Overhead prep with roller and barbell 2 min

Supine PNF wall squat 2 min

https://www.youtube.com/watch?v=HgEgIGE2ZI8

Strength

Full snatch 15 min EMOM: 5×1 @ 60%, 5×1 @ 70%, 5×1 @ 80%

Perform 1 full snatch (pull from the floor and receive in full squat) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.

WOD

RX
21-15-9
deadlifts 185/135
pull-ups
FB
21-15-9
deadlifts 225/155
C2B pull-ups