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Feb
03

NEW CLASS TIME!: Weekend Update for February 4th and 5th, 2012

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by PXTCody

So what’s keeping you from trying a Boxing or MMA conditioning workout? Most of you have shed more blood on our pull-up bar then you ever will in one of these workouts! There is NO sparring. There is NO grappling. Both the Boxing and the MMA Conditioning use familiar movements that you have learned in CrossFit such as Squats, Wall-Ball, Sledgehammer Strikes, Sit-ups, Push-ups etc… and combine them with instruction on Heavy Bags and Focus Mitts.

You will get a great workout.

You will get coaching on the movements.

You will add diversity to your training.

You will have fun!!!

Saturday-

Boxing and Conditioning with Chris Crawford at 10:00am

Punching bag to wall ball to jumping over low bench to a hole to tire hammer to mits 3 min rounds on each.

CrossFit WOD at 11:00am:

2 ROUNDS:
3 min Sit-ups
1 min rest
2 min Squats
30 sec rest
1 min Brpee
15 sec rest

Sunday (NEW TIME!)

CrossFit MMA Conditioning WOD with Charlie Willing

NOW AT 1:00PM! Come in and check it out!

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Feb
02

RUN (Are You In?) : 120203

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by PXTCody

WOD:

Run 5k for time.

If you saw this workout and your first thought was something along the lines of, “Oh crap!”, then you need to make the upcoming Running and Endurance Clinic a priority! We have seen demonstrable results with our 6-week Running and Endurance Clinic! Before and after video analysis has shown dramatic improvement in the form for every student who completes the course, and with improved form comes improved efficiency and decreased risk of pain and injury!

To learn more about any of our clinics, please see our current offerings or ask your coach today!

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Feb
01

Get Your Head in The Game : 120202

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by PXTCody

CrossFit Total event at CrossFit Excellence in Lake Oswego Oregon

For some, weight lifting can be a form of meditation. Sometimes it’s only for a few seconds, sometimes it’s longer but perhaps you’ve experienced a moment in your workout where you were so present in your work, that you forget about everything else. The music might be loud, but you don’t hear it. There may be people around but you are alone with yourself. Time is on the clock, but you are only in the moment.

Hopefully you have experienced this at some point in your training. This can happen by accident, where you don’t realize that it’s happened until it’s over, but with practice, you can get yourself in this place intentionally. I encourage you to experiment with this. Think about the movement you are about to perform. SEE yourself succeeding. Set up your stance, grip and position. Take a deep breath and tighten up where you need to, then… just be in the moment.

CrossFit Excellence in Lake Oswego and West Linn

WOD:

5 Rounds, EACH for weight and time:
3 Power Cleans
3 Hang Cleans
6 1-foot Ring Touch Burpees

The goal for this workout is to complete the entire round with no rest, as quickly as possible and with as much weight as you can move correctly. In each round, you will take the barbell from the ground to front rack position three times, then from a hang position into a full front squat and stand three times before dropping the barbell. You will then complete 6 burpees, each one terminating with a touch of a ring that is one foot above your standing reach. Rest as needed between each round and evaluate whether you can add weight for the next round.

For this workout you will have two scores. The weight on the barbell, followed by the time to complete each round.

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Jan
31

First Come – First Served! : 120201

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Workout of the Day

by PXTCody

February already? Jeesh!

How are your goals coming along? Trying to get leaner? Stronger? Run better?

If you are not making progress as fast as you would like, you need to talk to your coach. We offer all kinds of resources for you to get you where you want to go : clinics, nutrition counseling, skills coaching and more. Don’t let your progress suffer when we are all here to help! Talk with your coach today to get a plan for progress!

We want to see you succeed as much as you do!

Bridghid is now topping our leader board for the women’s Deadlift at 230lbs:

WOD:

5 Rounds for Time of:
5 Seated-to-ceiling Rope Climbs
10 Kettlebell Swings
15 Push-ups
200m Run

For this workout we will have a limited number of ropes and kettlebells available. Heats will be started only two minutes apart. From there, you will get to the equipment on a first come, first served basis. In other words, if you want that rope- run faster! All tasks must be completed in the order listed.

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Jan
30

Coming Attractions : 120131

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Workout of the Day

by PXTCody

A few of us got to see this year’s video of our recent CrossFit Total event and it’s awesome! I’ll be posting it here soon so stay tuned. In the mean time, enjoy just a few stills from the event. Click on any image to enlarge: