Wednesday 7.23.14

andria

CrossFit Woodstock Member Profile #7: Andria DeSpain

Hey Andria, tell us a little bit about yourself. Where you call home, hobbies, favorite things…

I was born and raised in Salt Lake City, UT, although I’ve lived in Key West, Fl., Seattle, WA., and Boise, ID as well.    I currently work as a psychotherapist specializing in trauma and addictions.   I’ve also worked as a waitress, receptionist in a neurology clinic, and as a lab tech researching human pheromones (which besides what I’m doing now was my favorite).  I have a lovely husband, Ron, who is my very best friend, two sweet dogs named ShuShu and Ruby, a Red Crowned Amazon parrot named Holly.

Then basic mandatory fitness questions…

How long have you been doing CrossFit?  Two and a half years.  Why CrossFit?  Because it’s so much fun!     What is your fitness history?  I’ve been active throughout my life, starting with gymnastics, creative dance and ballet as a kid.  Downhill and telemark skiing through high school , followed by Wa Do Ryu karate throughout my 20’s, then Muay Thai throughout my 30’s, and now, CrossFit in my 40’s and lots of yoga off and on throughout.  In 2009, I completed a 500 hour yoga teacher training with D’Ana Baptiste and have created yoga classes for increase prop. What have you gained from CrossFit?  I’ve never been stronger!

Describe your dream vacation.

The Orient Express.  In winter.

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

My two dogs and my parrot.

What would you have for your last meal?

Bacon blue cheese burger.

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

Nick Cave and the Bad Seeds @ the Schnitz, this Saturday.

Your favorite place that you have visited and why.

Paris, France because…  it’s Paris, France!

Thank you for sharing, Andria, and thanks for being such a strong and positive presence here in our gym. You set a good example for the rest of us.

Daily Warmup (check the board)

Mobility

Front rack improvement with low band (starts at 5:00 in video) 2 min each side

http://www.youtube.com/watch?v=Un1PDhrU3h0

Clearing hip impingement with band (posterior distraction) 2 min each side

Strength

10 min to establish 1RM front squat. Record this number.

WOD

100 Deadlifts 185/135
Every minute on the minute do 5 burpees (start with the deadlift).
If needed, scale appropriately to finish in 10 minutes or less.

Tuesday 7.22.14

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<p style=Daily Warmup (check the board)

Mobility

Partner shoulder internal rotation improvement 2 min

http://www.youtube.com/watch?v=mj22dprBQUM

Hip extension and internal rotation with band for better running mechanics 2 min each side

http://www.youtube.com/watch?v=01h9SFf0VNA

Strength

10 min to establish your 1RM strict weighted pull-up. If you can’t do strict weighted pull-ups yet, find your max effort number of unbroken strict pull-ups. If you can’t do strict pull-ups yet, use the lightest band possible that allows you to do at least 1 pull-up and then do a max effort (as many as you can) unbroken set. Record these weights and numbers. We will be using these numbers as we incorporate pull-ups into our ongoing strength cycle. This is a bit of an experiment to see if we can improve overall pull-up performance in the gym. We’ll see how it goes. Watch this very informative video from Kelly Starrett for good cues on how to brace and position yourself for optimum pull-up performance and less neck/back/elbow pain.

http://www.youtube.com/watch?v=hPbZvtzgWx0

WOD

3 rounds:
400m run
15 C2B pull-ups
15 ring dips

Rest exactly 1 min between rounds.

Monday 7.21.14

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This is a testing week. We will be establishing a 1RM for a different movement each day through Thursday. This is in preparation for a new strength cycle. Power clean today, pull-ups Tuesday, front squat Wednesday and push press Thursday. If you do not make it to the gym on all of these days, please be sure to find your 1RM on the movements that you miss some time before next week. Record all of these numbers! We will also be doing CrossFit Total on Friday to finish the week out.

Daily Warmup (check the board)

Mobility

Front rack partner PNF mob 2 min each person

http://www.youtube.com/watch?v=NyDY_I9DD7s

Hip extension with band 2 mins each side

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

Strength

10 min to establish 1RM power clean. Record this number.

WOD

With a partner, in 20 minutes, complete the following:
60 overhead squat RX 75/55 FB 95/65
60 power clean and jerk RX 115/75 FB 135/95
With remaining time complete as many pull-ups (RX) or muscle ups (FB) as possible.

One person works at a time, one person rests. Use one bar. Divide the movements as you see fit with each partner doing half of the reps. Do all of the squats first, then the clean and jerks, then the pull-ups/muscle-ups. Score will be time to complete barbell movements and number of pull-ups/muscle-ups completed.

Friday 7.18.14

Daily Warmup (check the board)

Mobility

Front rack partner PNF mob 2 min each person

Hamstring flossing 2 min each side (first part in video)

Strength

Deadlift 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

Bench press 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

WOD

15-12-9-6-3
HSPU
front squats RX 115/75 FB 135/95

Thursday 7.17.14

Daily Warmup (check the board)

Mobility

Hip extension with band 2 mins each side

Thoracic extension with double lax ball 2 min

Strength/Skill

Power clean and push jerk
3, 3, 2, 2, 2, 1, 1, 1
Work your way up to your 1RM for the day

WOD

5 rounds: 2 rope climbs, 10 clean and jerk @ 70% of above, 15 T2B

This is a very grip intensive WOD as WODs sometimes are. If you find that your grip is not as strong as you would like it to be check out this article from Tabata Times on ways to strengthen it (and how to grip better by using your hands, not your fingers).

 

Wednesday 7.16.14

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CrossFit Woodstock Member Profile #6: Brenden Thwing

Hey Brenden, tell us a little bit about yourself. Where you call home, hobbies, favorite things…

Hello CFW! I am a native Oregonian, originally from Eugene. I studied at OSU to get away from all the crazy duck fans and pursue a dual major in Graphic Design and Visual Studio Art. I moved directly to Portland after graduation and worked for two professional Graphic Design firms for 5 years.  I decided that I was living to work and not the other way around. I quit my full time job and worked in a small gear shop here in PDX for nearly 7 years selling outdoor equipment and basically climbing, skiing & guiding on any mountain that was within a two-three day drive from PDX. There were several close calls, especially on The North Face of Mt. Jefferson, but I managed to stay alive during those formative years. Eventually, I realized that I could not become a millionaire as a ski/climbing bum and decided to pursue a Master’s Degree in Teaching. So, after what I consider to be the hardest and most expensive year of my life, I was able to wrangle a teaching job down in Gladstone. I teach High School Business Technology, Graphic Design and Visual Art. I live about 5 minutes from CFW, have a wife named Rachel, a 3.5 year old daughter named Ryleigh, and a pit mix named Ramona. If I’m not at the gym or trying to get my daughter off the rooftop of our house you will find me ski mountaineering, rock climbing, white water rafting & general outdoor pursuits.

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

I have been doing CrossFit for nearly two years this July. I chose Xfit because I was a gymnast early on in my adolescence until a dislocated shoulder injury when I was 12, damn rings! I have always done some combination of strength and aerobic training, but not like Xfit. I love the combination and constant change that Xfit provides. It challenges me to not only push my physical limits, but my mental fences as well. From Xfit I have gained a ton of knowledge about diet, strength training, mobility and FRAN! I really like the coaching piece of this as well. I think that we are very lucky to have such knowledgeable and skilled coaches.

If you could choose a superpower, what would it be and why?

Change the weather to constant powder storms. This way I can slay an endless amount of powder turns and finally make a living teaching people how to ski.

If you could have dinner with any historical figure, who would it be?

Abraham Lincoln. I want to find out if he was really a vampire slayer?

Tell us about your most embarrassing moment.

When I was travelling in Europe with a friend, he stuffed a blue-cheese sausage in my backpack when I was not looking and left for his return trip home the next day. For 1 month, I travelled around with this stench on me all the time. It got so bad, that some of the hostels would not let me stay another night. I know right, finally I met these two English chicks that tore apart my entire backpack and we found the culprit. Friends like these eh?

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

Next ski season, hot weather is evil.

What is the weirdest thing you have ever eaten?

Bull testicles—those Spaniards don’t waste anything!

Anything else interesting we should know about you?

I ran with the Bulls in Pamplona Spain after a 24 hour drinking binge. It was both the scariest and most exhilarating thing I have ever done thus far. Well, besides CrossFit!

There you are folks, the one and only Brenden Thwing. A real nice guy and one of our hardest working members. Check out his WOD times! Be sure to say hello when you see him. Thanks Brenden (especially for the picture).

Daily Warmup (check the board)

Mobility

Full overhead and super couch 2 min each side for both (do super couch between rack and wall with lower leg up on wall)

Strength

Back squat 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

Strict press 5, 3, 1+ (5 @ 75%, 3 @ 85%, max reps @ 95%)

WOD

“Helen”
3 rounds:
400m run
21 KB swings 53/35
12 pull-ups

Tuesday 7.15.14

Daily Warmup (check the board)

Mobility

Overhead prep with roller and barbell 2 min

Supine PNF wall squat 2 min

Strength/Skill

EMOM 8 min: power snatch + OH squat + snatch

Warm up first. Find a challenging weight you can work with for the 8 rounds. If you can, go heavy. If your technique is not solid yet, go lighter.

WOD

10 TGU 53/35 (5 each side)

200m 1-arm farmer’s carry (right arm) 53/35

200m plate carry 45/35

10 TGU 53/35 (5 each side)

200m 1-arm farmer’s carry (left arm) 53/35

200m plate carry 45/35

10 TGU 53/35 (5 each side)