Karen – Wednesday

Jamie DeHart was amazing on Saturday! She placed 2nd in her weight class!

Jamie DeHart was amazing on Saturday! She placed 2nd in her weight class!

Wednesday’s WOD

“Karen”

150 Wall Balls for time (20/14 lbs – 10/9′).

A) 14/10, B) 10/8, C) 500 m row/50 WBs/500 m row

Notes and Announcements

It’s our Benchmark WOD of the week! Every week we will hit one big CFI Benchmark workout! These days are important tests of your fitness. If you’re improving in the CrossFit benchmarks, we know you’re fitter! We rotate through these benchmarks more often then our other workouts, usually every 3-4 months.

Today we’ll also introduce an amazing drill that you guys can practice on your own: Squat Therapy! Just like the name suggests, Squat Therapy will improve your squats and fix any flaws in your technique. You might be surprised how tough this drill is! Time to work on the fundamentals and build better squats!

This weekend at CrossFit Wilsonville is the Battle of the Boxes! This 4-person team competition is a battle for Oregon box supremacy! Last year CFI’s 2 teams placed 1st and 3rd. We’ll be working hard to defend our title this year! Make the drive up north and cheer us on Saturday & Sunday! We’ll be throwing down all weekend, Saturday and Sunday 9-5! More info HERE.

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Row, Grasshopper, Push Press, Burpee, Overhead Squat – Tuesday

Jacara catchin' air! So proud of CFI's Oly lifters that took the stage last weekend! Everyone lifted big weights!

Jacara catchin’ air! So proud of CFI’s lifters that took the stage last weekend! Everyone lifted big weights!

Tuesday’s WOD

For time:

  • Row 1000 meters
  • 40 grasshoppers
  • 30 push presses (135/95)
  • 20 burpees over bar
  • 10 overhead squats (135/95)
  • Row 500 meters

A) 115/75, B) 95/65 or less, C) front squats, D) scaled GHs/MCs, E) Row 500/250, F) 4-count burpees

News and Announcements

The Box is reserved Saturday for the CrossFit Intensify Olympic Lifting Clinic. There are still some spots left! Next Saturday, 9am-4pm, get your lifting on! Learn the ins and outs of the Snatch and Clean & Jerk. Get group and one-on-one coaching to improve your lifting. There’s no better way to make big gains! The clinic is open to ALL SKILL LEVELS! Beginners are definitely welcome. In fact, it’s exactly what a beginner needs to improve! To register, follow the link on the right!

Recruit your friends, get rewards! With the CFI Referral Reward Program we’ll be keeping track of all the new people you recruit to join CFI. Recruit 1 person, get a free shirt or tank-top. Recruit 2 more people after that, get 50% off your next month. Recruit 3 more people after that, get a free month! Then, for every 3 people you recruit, you’ll get a free month.

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Squat Clean, T2B – Monday

Jessi showed some impressive endurance last Friday!

Jessi showed some impressive endurance last Friday!

Monday’s WOD

Strength

3-rep Squat Clean

Skill

Tabata Toes-to-bar

Notes and Announcements

CrossFit is designed to develop a broad and inclusive fitness that strikes a balance across every physical skill. This means CrossFit will challenge everything: your endurance and stamina as well as your strength and power. You’ll also develop skills like speed, balance, coordination, agility, accuracy and flexibility. Every day presents a new and different challenge to your fitness. Most days we work on several different things. Some days, however, we focus on specific pieces of the puzzle. We’ll simply do cardio (like Friday), or we’ll make it a body-weight gymnastics day, or we’ll make it a heavy strength-focused day (like today!). We mix it up! Variance and intensity (no matter the WOD) is the key to your broad and inclusive fitness.

If your goal is improved overall fitness, then just SHOW UP! Even if the WOD is something you don’t like or don’t think you’re good at (in fact, that’s exactly when you need to show up the most!). Do the WOD, no matter what it is. Give it your all!  You’ll get the results you’re looking for.

Every day that you skip because you think “I don’t like lifting” or “I hate running” or “I suck at toes-to-bar” or “I don’t ever want to do a handstand,” you’re limiting yourself, your fitness and the results you’ll see from the program. Don’t do it!

See you guys Monday for a great day of Olympic Weightlifting. :-)

 

 

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Split Snatch – Sunday

CJ and Jamie pushing hard in Friday's tough conditioning WOD. CJ's down 20 lbs since starting the Paleo Challenge!

CJ and Jamie pushing hard in Friday’s tough conditioning WOD. CJ’s down 20 lbs since starting the Paleo Challenge!

Sunday’s WOD (8:00 & 9:00)

15 min EMOM, 2 split snatches (alternating legs).

You pick the weight and can adjust throughout. Build up to a heavy double.

Oly Club (10:00-12:00)

Overhead Squats 5-5-5-5-5

Hang Snatches

Notes and Announcements

Just 2 more weeks left in the Paleo Challenge! We’ve got a tight race at the top of the standings. Some teams have been nearly perfect all challenge long! That’s impressive! We’d like to Challenge every team to finish the Challenge strong. Keep track of your points and post them to the Challenge whiteboard. Lots of teams are missing scores on the whiteboard. Post those if you’ve got them. Accountability to yourself and your peers is important if you want to improve your nutrition. Even if you’re not going to win, let’s see those scores and put a plan together for maintaining a healthy diet after the Challenge is over!

 

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Partner Deck of Death – Saturday

Noella and Shanna doing a great job keeping upright and maintaining good posture as they row!

Noella and Shanna doing a great job keeping upright and maintaining good posture as they row!

Saturday’s WOD

“Partner Deck of Death!”

With a partner, flip cards from a standard 52-card deck (plus jokers) one at a time. While one partner is flipping cards and working their way through the deck, the other is rowing 250 meters. The suit of each card refers to an exercise:

  • Hearts=pushups
  • Diamonds=mountain climbers
  • Spades=box jumps
  • Clubs=squats
  • Jokers=15 burpees!

The number of each card refers to the number of reps (face cards=10, aces=15).

Partner A works through the deck while Partner B runs or rows 250 meters. When Partner B is done running or rowing, the partners switch places.

Partners work through the deck as fast as they can. Teams post total time and total distance rowed.

20 minute cap!

A) 20/16 or lower box, B) banded push-ups C) box/bar push-ups, D) scaled mountain climbers, E) 4-count Burpees,

Notes and Announcements

CrossFit Kids is canceled today! Sorry parents, we’ll be back

Good luck to Jamie, Jacara, Shanna, Byron, Andrea and Josh at Saturday’s Olympic Lifting Meet. The lifting kicks-off at 9:30 at CrossFit Evviva!

Good luck to Bo, Lisha, Brooke, Anthony S, Sydney and Casey P at Saturday’s WODtoberfest competition up in Gresham! For more info on this event, CLICK HERE.

Next Saturday the Box is reserved for the CrossFit Intensify Olympic Lifting Clinic! Regular Saturday classes are canceled. Make sure you get in a Saturday workout today, especially if you’re not in the clinic next weekend! :-) If you’re not in the clinic, let’s go! Sign-up and get ready to see big-time Oly PR’s! To register, just follow the link on the right.

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